Picked up Mocha today this afternoon and it ended up blowing any training for the entire day.

Went to swim practice this morning and got the lane to myself. Did a mostly kick workout and focused on rolling. Did one stroke of Butterfly and my shoulder screamed...

2000 Swim Practice @ 00:50:00
__________________________________

For my run today, I decided to do 5 x 1 mile intervals on the 7:30. Because of the weather and time constraints, I had to do it on the treadmill and I figured that this set was the equivalent of the 10 x 800's I had been doing on the 3:45. I just doubled the distance and time.

6.75 Interval Run

.5 WU @ 04:49
120a, 137m

Interval 1 @ 07:31
153a, 159m

Interval 2 @ 07:28
154a, 161m

Interval 3 @ 07:29
156a, 165m

Interval 4 @ 07:30
158a, 165m

Interval 5 @ 07:29
160am 167m

CD @ 04:17

Got in a lift and interval run today during lunch. Opted for the treadmill because the roads were still icy.

Weight Training

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weigh
t5 x 15 Crunch (side and front)
3 x 10 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
3 x 8 Bicep @ 20 dumbbell

3.2 Mile Run @ 03:00:00

Did my tempo run on the treadmill today.

6.75 Mile Tempo Run @ 01:00:00

.5 Mile WU @ 04:28
127a, 176m

6 Mile Tempo Pace (8:20) @ 50:00
150a, 182m

.25 Mile CD
122a, 159m

Today, Ruth kicked ass at the Seattle Marathon.

Afterwards, she let me drag her out into the snow storm to meet Mocha, our potential new family member IF we can find a dog-sitter over Christmas.

No training at all today and it has been a light holiday week. No cycling at all and only 4 runs.

Went for my last long long run today and the weather cooperated by not dumping on me. Ran from home down Stone Way to the Burke-Gilman trail to UW, through the Arboretum to Lake Washington Blvd to Seward Park and back to Leschi where Ruth met me with the car.

I was not feeling super strong or motivated but was successful. I did work on shorter strides, faster rotation and leaning slightly forward during the downhills (thanks Stacy).

18+ Mile Run @ 03:00:00
Attitude = 7 Performance = 8

1st Half @ 01:20:00
130a, 144m

Fast 10 Minutes
148a, 156m

2nd Half @ 01:20:00
140a, 153m

Last Fast 10 Minutes
156a, 160m

We went for a swim this morning at 24 and kept it easy on my shoulder -- focused on rolling my body a lot. I did a set of 100's followed by 50 kicking on my back while rolling. That was good because I can only handle a 100 at a time.

2100 Meter Swim @ 00:45:00

Then we picked up the kid and dragged her through the Seattle Marathon Expo (where I picked up last year's race shirt -- my favorite color!) followed by taking her to see Happy Feet.

I think that Ruth put it best when she said this morning "There are not many others who would go for an interval run workout together to start their Thanksgiving...I love us".

I did my 10 x 800's today on the track. This was my first time doing it on the track -- last week I did my 10 but on the treadmill. It was a windy day but we managed to miss the rain.

I had a very bad attitude though -- not about my workout but about the inconsiderate people who treated the inside lane track like their personal main street including:

• Grandma and Grandpa standing still and swapping the baby in the Born carrier for 7 minutes.
• The couple who WALKED THEIR DOG around and around...
• The dude who came up to the track, made eye contact with me -- decided he could take me and jumped right in front of me -- only to have a startled look on his face when I had to thunder by him.
• And every other person who just stepped, ambled, swerved into the inside lane without looking around to see whose workout they may be screwing up.

Interval Run @ 01:09:00
Attitude = 3 Performance = 9

Interval 1 @ ?? (did not hit my lap button)

Interval 2 @ 03:35
154a, 166m

Interval 3 @ 03:33
157a, 168m

Interval 4 @ 03:34
159a, 169m

Interval 5 @ 03:35
160a, 168m

Interval 6 @ 03:37
157a, 169m

Interval 7 @ 03:36
158a, 170m

Interval 8 @ 03:34
160a, 169m

Interval 9 @ 03:36
160a, 169m

Interval 10 @ 03:35
161a, 171m

At swim practice this morning, I tried to actually do the workout as written. Not a good idea as my shoulder did not like it one bit and I had pain throughout the day shooting down my upper arm. Ruth made me take Advil in the evening and it did not seem to help much.

I am not feeling my best and feel as though I am at the very beginning stages of a cold. Took some Zicam and AirBorn.

2100 Swim Practice @ 00:55:00

At lunch, I went for a run around Greenlake from home and took it easy -- of course it started raining halfway through...

5+ Mile Run @ 00:50:46
131a

After work, Ruth and I got in a lift.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 Lower Ab Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 30 Machine (machine @ NG)
3 x 9 Bicep @ 20 dumbbell

Got in my tempo run on the treadmill before my training. I did the tempo portion at an 8:20 pace and was surprised how easy it felt -- my HR agreed. Nice to be fast in a climate controlled environment.

6.75 Mile Tempo Run @ 01:00:00
140a, 153m
Attitude = 9 Performance = 10

.5 Mile WU @ 05:43
116a, 129m

6 Mile Tempo Pace @ 00:50:02
144a, 153m

.25 CD (walk) @ 04:09
120a, 152m

In a training Monday and Tuesday so I had to rush to get in a quick weight workout at lunch.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
3 x 8 Bicep @ 20 dumbbell

We looked up Jeff's results this morning from the Tour de Tucson and were so happy to see that he ROCKED the 109 mile ride with a 7:50 finish (14 mph) . Congrats Jeff! Looking forward to hearing about your trip.

This morning, Ruth drove me to Marymoore and dropped me off in the steady rain to run 20 miles back to town. It was a pretty miserable run because the rain never let up but I made it through and finished strong. I did middle and last fast -- and made myself get in my nutrition on a regular schedule. At one point, I was having a tough time mentally and started my mantra "I am a runner, mighty mighty runner...." but that turned very quickly into "I am a swimmer..." and made me giggle. I was so wet that my fingertips were actually wrinkled!

20.5+ Mile Run @ 03:12:00
Attitude = 8 Performance = 9
140a, 192m

1st half @ 01:30:00
134a, 152m

Middle fast @ 00:10:04
149a, 159m

2nd Half @ 01:19:54
140a, 154m

Last fast @ 00:10:07
173a, 192m

CD @ 00:01:48

_________________________________

I made my goal of getting in two bikes and swims this week but did not get in two weight sessions.

The news promised that today would be a good weather day and I decided to get on my bike for nice recovery ride and run on Sunday morning. Fortunately, Diana agreed to ride with me and we got in a nice 55 mile ride around Lake Samamish and the Burke-Gilman trail where we rode for a bit with Ruth. I did not wear my HR monitor and just enjoyed myself and the company.

55 Mile Ride @ 03:30:00

Last night, a crane crashed into the building where I work and took out a conference room and some employee work areas. Fortunately, no one was hurt but we were asked to stay out of the building today.

I just got in a swim in the morning and worked from home the rest of the day.

2300 Swim Practice @ 00:55:00

Today was 10 x 800 on the 3:45 -- a goal I have been working towards for 7 weeks now. I had to do this workout on the treadmill due to scheduling/dark issues but I actually though it was harder as I had to accelerate immediately.

The treadmill stopped after 6 miles so I got a little extra rest after Interval 7 when re-setting it -- but that still did not seem to make it any easier.

Interval Run @ 01:20:00
Attitude = 7 Performance = 8

WU @ 05:04
113a, 128m

Interval 1 @ 03:35
151a, 159m

Interval 2 @ 03:35
154a, 165m

Interval 3 @ 03:35
157a, 165m

Interval 4 @ 03:36
159a, 169m

Interval 5 @ 03:36
161a, 170m

Interval 6 @ 03:33
162a, 171m

Interval 7 @ 03:35
164a, 172m

Interval 8 @ 03:36
164a, 173m

Interval 9 @ 03:36
164a, 172m

Interval 10 @ 03:36
165a, 172m

CD @ 04:54
125a, 172m

I planned along aerobic run this morning and wanted to run for at least an hour and a half. Unfortunately, my body did not agree with me and I was really tired throughout the run. My HR was low but I could not get my body to go harder -- my leg muscles even hurt -- that is unusual. I ended up calling Ruth to have her scoop me on her way home from swimming near the end.

8 mile Run @ 01:20:00

Got in a quick weight session today -- at least my strength is not going too...

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
1 x 15, 2 x 12 Bicep @ 17.5 dumbbell

Went to swim practice this morning and shared the lane with someone else who was also recovering. Did it about 50% kick and 50% swim and my shoulder is not thrilled.

2200 Swim Practice @ 00:50:00
_________________________________
Quick run around Greenlake after work. Did not wear my HR monitor and just took it easy.

3 mile aerobic run @ 00:30:00

CORE
3 x 1:00 Plank

Had a good spin this morning and was still feeling sluggish -- even after an almost rest day yesterday. I need to remember to eat at least half a banana before AM spin to get the most out of it.

Spin Class 00:51:18
126a, 149m
__________________________

Did my tempo run outside at lunch -- a bit reluctantly because it was cold and windy :( But I ran the route where my first two miles are downhill and I get some gentle rollers throughout. Even though I was working it -- hard, my HR stayed low.

7 Mile Tempo Run @ 00:57:31
Attitude = 5 Performance = 8

WU @ 02:56

Tempo Pace @ 00:49:08
145a, 158m

CD @ 05:27

Took today as a rest day except for a lift after dropping the kid off in the afternoon. We also walked around Greenlake with her (while she hung on to us -- mostly Ruth -- and was dragged around on her new heelies...)

CORE
3 x 1:00 Plank
5 x 15 Back
5 x 15 Crunch on Ball
3 x 10 Lower (lift ball)

UPPER
3 x 15 Row Machine
3 x 15 Pull Down Machine
3 x 15 Tricep Machine
3 x 12 Bicep @ 17.5 barbell

I also did my shoulder exercises as my rotator cuff is really pissed at me for painting the kitchen and dining room over the weekend...

___________________________________________________

Here are my totals for the week. I am planning to get in two swims and bikes next week. This is not good...

Went for a long run today -- Ruth had to run 14 and I 13 so we started out together at Madison Beach for a run to Seward Park and back. It was a good run -- no rain :) and I did a race pace halfway in for 20 minutes, negative split the 2nd half of the run and then did race pace again for the last 10 minutes. I was not completely focused but I think I ran it well and got in my nutrition.

14 Mile Run @ 02:05:40
Attitude = 9 Performance = 9

1st half @ 00:50:00
136a, 180m

Middle race pace @ 00:20:10
150a, 156m

2nd half @ 00:46:14
141a, 151m

Last Mile Fast Mile @ 00:09:15
150a, 155m

Got in an aerobic run from home, around Greenlake (with some extra). It rained and was windy the entire time but it was a good run.

Aerobic Run @ 01:00:59
140a, 185m

CORE
3 x 1:00 Plank
5 x 15 Crunch on Ball

Long work day -- and did not get in a workout.

We had a good meeting with Cheryl this morning -- we're on track but both still need to write our race plan for the marathon.

I got in my interval workout today. Was thinking about doing it on the inner loop of Greenlake following the markers as Cheryl suggested this morning but I ran it on my WU and there was way too much traffic.

So ran to the track to do my 9 x 400's. Near the end, the universe placed a Parks and Rec truck and some very inconsiderate people strolling on the track in my way to make me focus and keep a good attitude :)

Interval Run @ 01:11:49
Attitude = 9 Performance = 10

WU @ 11:11
133a, 186m

Interval 1 @ 03:35
153a, 161m

Interval 2 @ 03:32
156a, 165m

Interval 3 @ 03:31
159a, 167m

Interval 4 @ 03:32
158a, 168m

Interval 5 @ 03:30
160a, 171m

Interval 6 @ 03:33
159a, 171m

Interval 7 @ 03:34
160a, 171m

Interval 8 @ 03:29
162a, 172m

Interval 9 @ 03:30
162a, 173m

CD @ 13:28
136a, 173m

Got in a nice aerobic run around Gasworks after work today.

6 Mile Run @ 0:55:15
132a, 145m

Slept poorly again last night and was awake early enough to make the 6AM spin class in Bellevue. It was good because I missed the traffic and the spin instructor, April was actually good and I enjoyed the workout.

There was a line for the shower so I turned around and got in my weenie weigh workout.

Spin Class @00:55:53
132a, 149m

UPPER
3 x 12 Lat Pull Down (to top of head) @ 75 machine
3 x 12 Row @ 75 machine
3 x 12 Tricep Push Down @ 40 Machine
3 x 12 Bicep @ 17.5 dumbbell
____________________________________________

Then I got in a good tempo run at lunch. I was not at all interested in running one more day in the rain and I did it on the treadmill. I even set the incline to -1% to try to simulate the marathon.

Tempo Run @ 00:54:12
.75 WU @ 07:33

5 Mile Tempo @ 42:19
150a, 155m

.25 Walk CD @ 04:20

Went for a recovery run around Greenlake. My legs were much more tired than I thought they would be when I started. I did not wear my HR monitor.

3 Mile Run @ 00:30:00

Then I got in some core...

CORE

3 x 1:00 Plank
15 x 5 Crunch on Ball (front and side)
15 x 5 Back on Ball (front and side)
12 x 3 Lower Ab (with ball)
__________________________________

Here are my totals for the week...

Yesterday turned into a rest day with everything I had going on at work.

Today was my long 18 mile run. I ran from our place to Gasworks and up the trail to a turn-around point and back to U Village where Ruth was going to scoop me after her long run.

It rained (and poured) throughout and while I felt good the first two hours, the last was tough -- physically and mentally. I did a good job with nutrition and got in a fast middle and last mile.

18 Mile Run @ 00:55:25
Performance = 9 Attitude = 7

1st Half @ 01:25:00
138a, 182m

Middle Fast @ 10:00
156a, 160m

2nd Half @ 01:09:56
142a, 157m

Last Fast @ 10:07
152a, 157m

Went for a cold rainy tempo run with Ruth this morning. We ran from the house -- down and around Greenlake with some extra and then back home. It was a really good run but I slowed down in some areas when I could not see where my feet were going.

Tempo Run @ 00:58:08
Performance = 8 Attitude = 9

WU @ 02:27
113a, 124m

Tempo Pace @ 50:28
151a, 164m

CD @ 05:17
119a, 157m

Tried out the 6AM spin class today and Jill was the substitute instructor. She was terrible -- bad music, timing and spent way too much of the workout -- almost half "recovering". But it actually turned out to be a good recovery workout for me as that was exactly what I needed to do.

I kept the tension light and spun out. Then added a little bit of core after.

Spin Class @ 00:55:00

CORE
15 x 5 Crunch on Ball (front and side)
10 x 5 Back (front and side)