Had an unpleasant ride in this morning. The ground was still very frosty in parts even though I waited until about 8:30 to leave. Fortunately, the ride was fine but I was pretty freaked out most of the time and rode slowly.

17 Mile Commute @ 01:31:02
122a

Had a good swim this morning. One of the sets was 3 x 200 swim, 1 x 200 kick, 3 x 200 swim and 1 x 200 kick. The 200's were just what I needed -- did them on the 3:30 interval (POKEY) but it still kicked my ass.

2500 Swim Practice @ 00:55:00

I commuted home from work today. My directive is to "push it" and then possibly get on the rollers when I get home and push it some more. I did the first part successfully -- I will need to build to the "get on the rollers when I get home part"...

I fastened my HR monitor watch on the Hindenburg handlebars to keep track and headed out. It is much easier to push it while riding up hills on a single speed than down but I made a conscious effort to keep a more aggressive pace than I would normally. It should get easier as I get more daylight as I slowed down when I was unsure of the road.

17 Mile Commute @ 01:22:14
132a

I am also on day two of my "Mindless Eating" plan. I finished this book the other night and decided that my three small food related changes based on my present behaviors are the following:

• Slow Down: Set my food/fork/spoon down between every bite.
• The Power of Two: Choose any two per day -- drink, appetizer or dessert
• Take 20: Wait 20 minutes before getting second helpings.

The author says that it takes 28 days to turn behaviors into habits so I jump-started this in January and will follow through February.

This morning's spin class was the usual terrific ass-kicker. Did some jumps, sprints and hills and I visualized myself riding in New Zealand :)

Spin Class @ 00:53:46
136a, 158m

Got in some core before and after spin too.

CORE

5 x 12 Back and Side
5 x 15 Crunch on Ball

Was not able to get out for a run during lunch so I ran Greenlake twice after work. I was pretty unhappy about it -- I hate to run at the end of my work day and a double-loop on top of it is quite unpleasant. I just wanted to go home to where it was warm and there was light -- eat dinner and drink my cheap wine.

So I made myself change before I left work so I would not have a chance of talking myself out of it and parked near the pool. I had forgotten gloves so I ran with my work socks on my hands. I had to do a bit of self-talking out there and realized that tonight's run was exactly what I was supposed to be doing. I will be starting the run around that time for the Ironman so it was good to do so after a long day. And the run is out and back -- twice so the monotony of the double-loop is perfect training.

It was a good workout and I negative-split it. At one point though, I ended up yelling at some very inconsiderate people who ran three abreast towards me. The first time, I ran straight into them but had to swerve at the last moment because they were so clueless. The second time I had enough and started yelling at them to share the path. I doubt I made any progress in universal civility because I am sure that somewhere out there, there is a runner blogging about a crazy chick wearing dress socks on her hands yelling for no reason whatsoever.

6.2 Mile Run @ 00:57:55
142a, 159m

Lap 1 @ 00:29:45
136a, 146m

Lap 2 @ 00:28:09
148a, 159m

Getting ready to go for my 55 mile ride. Jeff is here and is helping Ruth change her tire as the valve busted as she tried to pump it up.

My plan is to ride around the lake. For breakfast, I had a bagel with swiss cheese. For the bike, a large bottle of the Hammer Sustained Energy drink with some Hammer Gel squirted in and a smaller bottle of water. Taking two power bars too.

I also converted to KM and need to get in 88.5 Kilometers (55 miles) today. I will keep my speed from 24 kph (14.91 mph) to 28 km (17.40 mph).

Okay, we are headed out.
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Had a really good ride. We rode from home to Log Boom Park where Jeff realized he had left his keys, credit card and license on the front seat of his unlocked car. I decided to continue to ride around the lake when he turned around. After riding a bit, I realized that I should have ridden back with him -- he was not completely sure about the directions back and his cell phone battery died. So I chased him back down the trail and finally caught up with and rode uphill back home -- where he found everything the way he had left it. We then went down via Greenlake and Stone Way to Seward Park and back. I got a chance to get in my aero bars on Lake Washington blvd -- overall it was a terrific ride and we had a good time.

I drank almost all my bottle with the endurance/gel combination, ate half a banana and an entire power bar. My legs hurt more near the end and while my nutrition was good, I need to get in more during the ride. Near the end, I started sipping the drink every 15 minutes and decided that I needed to start to do that much earlier.

86.15 km (53.5 mile) Long Ride @ 3:52:27
130a

22.23 kmh (13.8 mph)
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Did some stretching and planks when I got home.

3 x 1:00 Plank

Was pretty tired this morning and kept the swim easy. Pretty grateful that was my only workout of the day.

2000 Swim Practice @ 00:55:00

Got in my long run during lunch today. Ran from work across Mercer Island, over the I90 Bridge to Seattle and then back -- with a bit extra at the end to be sure I got in the full distance.

16 Mile Run @ 02:35:02
137a, 159m

Commuted into work this morning and had a good ride despite nearly being smooshed by a car who decided to go around me on the left as I was in the left of the lane and was signaling to make a left turn.

Fortunately, there were some other bicycle commuters who yelled at the car a bit and saved me. I guess the car had done the exact same thing to them a moment ago. One of the guys put it best when he said "at least he is doing his part -- he is on a hybrid after all..." :)

17 Mile Ride @ 01:24:00 ( a bit slower because I rode and chatted with the group for a bit)
126a, 162m

This morning I got in some good yardage and lucked out because our first set was a 1000. Great practice for IM NZ!

2550 Swim @ 00:55:00

After work, I took the Hindenburg to my board meeting at REI and just barely made it on time. I don't know the exact mileage but I will estimate it.

17 Miles @ 01:15:00

Took the day off completely :)

I ordered a couple of stretch straps to help me with my flexibility and spent some time stretching.

I was wide awake at 5:30 this morning and got up to get in some coffee and give my bagel time to digest before my long 14 mile run. I was still trying to figure out my route at @ 8:30 when I realized that one aspect that was driving my procrastination was how tired I felt. I decided to try to take a nap instead and run in the afternoon.

I slept for about a half hour and woke up feeling well enough to do my run at 10:00. Drove to Madison beach and ran McGilvra/Lake Washington Blvd to Seward Park and back. While the run was not miserable, at no point did I feel super strong. My run back was 2 minutes slower than the way out.

14 Mile Run @ 02:12:19
139a, 185m

Way Out @ 01:05:32
139a, 185m

Way Back @ 01:06:46
140a, 185m

CORE

3 x 1 min. Plank
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Then we met with Cheryl to plan what Ruth calls the Shotgun Ironman. I have a lot of homework -- and a lot more miles to put in... I put the plan in my Training Log.

Some Take-Aways:

• Write a race plan
• Practice nutrition
• Long bikes are loops -- and can be a combination of indoor and outdoor riding.
• Start thinking in kilometers -- and switch bike computer that so I understand pacing better.

This morning, Ruth got up early for her long run and I very happily stayed in bed :) We then went to West Seattle to see the kid's first basketball game and then swooped through REI and finally Gregg's to look at commuter bags.

When we finally got home, we ate a late lunch and I was toying with the idea of not doing a damn thing. It was, after-all 2:00 PM and inertia had overcome me. I made the mistake of checking my mail and there was the following quick note from Cheryl:

"Just checking to see what you are doing this weekend? For a run my suggestion is a 14 mi and a 35-40 mile bike."

I hopped on my bike immediately (the fastest I had moved all day...) and rode from our house up the trail to do a North loop of the lake. Of course, I had ignored Ruth's suggestions to wear a jacket and was at times a bit too cold. I ended up losing light and called Ruth to scoop me at UW but still managed to get in a good ride--it is nice to know that I can bang out a 40 mile bike without too much issue.

39.5 Mile Bike @ 02:42:00
132a

Got in some good yardage at swim practice this morning.

2500 Yards @ 00:55:00

And the most exciting news is that I have decided to race Ironman New Zealand for my 40th birthday! Meeting with Cheryl on Sunday to go over my training plan...
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Stacey and I went to Julie's Body Pump and Duncan's Spin class last night and had a terrific time.

Body Pump @ 01:00:00

Spin Class @ 00:45:00
134a, 154m

I decided to give myself a time-out from the office and worked from home today. Not a bad idea as I am also feeling a bit under the weather and ended up taking a NAP in the middle of the day.

Did get on the rollers for a quick spin when Ruth came home.

Bike Rollers @ 00:42:00

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CORE

3 x 15 Lower Abs (ball)
2 x 10 Crunch

The weather threatened another difficult commute so I set my alarm for 4:30 to get in a bike roller workout before the weather weenies on my team started to bail on me...

Managed to get in over an hour before I got the call that the early person was running late and I needed to get in there to cover. Did not get another chance to workout during the day.

19 Mile Bike Ride @ 01:14:00
127a, 140m
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CORE
3 x 1:00 Plank
2 x 15 SuperGirls

And the bad weather continues...

Got in this morning early to cover and may have to stay late :(

Did get in a quick run on the treadmill today -- used the "aerobic workout" setting that varied the incline and kept at about a 9 minute mile pace.

5 Mile Run @ 00:45:19
151a, 166m
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3 x 1:00 Plank

Went for a Tempo Run this morning with Ruth. This was the hardest I have had to work since Marathon training. We ran from home and then kicked it up to Tempo Pace around Greenlake and then ran/walked home at an easy pace.

5 Mile Run @ 00:48:16 (3 mile Tempo @ 00:25:31)
159a (161a, 171m)

CORE
2 x 1:00 Plank (tired)
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I braved the cold and ice this afternoon and took The Hindenburg out for a spin from home to Seward Park and back.

25 Mile Ride @ 02:00:00
130a

Took the day off today and spent the afternoon helping a friend paint her rental house. I did get in a little bit of core in the evening.

CORE
5 x 1:00 Plank (3 front, 2 side)
2 x 10 Crunch (V)

Today was long cold run day...

I drove Ruth to Greenlake and dumped her (nice role reversal) and then drove to Leschi and parked the car. Did a loop from there to Day Park -- up the stairs to the top of I90 and back down the curves to Lake Washington BLVD. From there, home via the Arboretum, Gasworks and Greenlake.

12.5 Mile Run @ 02:02:36
143a, 163m

Had to go into work early this morning to cover and missed swim practice. I did manage to get out for a quick lunch run but the sidewalks were icy and I ended up turning around early. I thought I would finish the run on the treadmill but I had forgotten my towel and decided to forgo the shower (too cold to sweat) and run the other half later.

Instead, I learned that the Puget Sound Blood Centers needed donors desperately and decided that since I had no upcoming races (that never happens) -- that I would donate and did so after work.

3 Mile Run @ 00:30:00

Been a hell work day -- got in the office at 6:20 AM -- left at 6:20 PM without a break. When I got home, I got on the rollers and was able to work some of the day off on my legs.

19.5 Mile Bike @ 01:05:00

WU @ 00:05:0
96a, 108m

Tempo (19-20 ave speed) @ 00:25:00
137a, 147m

Recover @ 05:00:00
116a, 146m

Tempo (19-20 ave speed) @ 00:25:00
143a, 153m

Work has been pretty crazy this week but I was able to get in a run at lunch.

6+ Mile Run @ 00:56:11
147a, 188m

Had a good swim practice this morning and got in some yardage. I had a stressful afternoon and swimming was my only workout of the day.

2700 Swim Practice @ 00:55:00

Had a really good spin this morning in April's class. She does an excellent job kicking my ass :)

Spin Class @ 00:50:00
137a, 163m

Managed to squeeze in a quick three mile run in the treadmill in the afternoon.

3 Mile Run @ 00:28:29
132a, 141m

Did my long run this morning. At 7 am, the wind was blowing the rain sideways and it did not look the least bit inviting. Ruth sat on the couch and happily proclaimed that it was exactly the kind of day that inspires rest days.

I met Katie at 8:00 and we ran from her house around half of Greenlake, down Stone Way, around Lake Union and then back to her house the other half of Greenlake. Not sure exactly what the mileage was but it was over 12 miles. Katie always pushes me hard up Stone Way -- much harder than I would push myself and that was good even though I would have been thrilled if the top came 25% faster than it actually did.

Came home and did a bit of core before my shower.

12+ Mile Run @ 01:56:38
142a, 186m

CORE
3 x 1 min. Plank
2 x 15 SuperGirl
5 x 15 Crunch on Ball (front and side)

I was pretty bummed last night when trying to rent skate skis for my first Introduction to Skate Ski Class on Saturday morning. REI in Seattle was sold out and Marmot was the only other store that rented skate skis -- and they were going to close before I got there and did not open until 10:00. I figured I could not go to the class and let Charlie, the instructor know.

He left me a voice mail message last night late and when I talked to him this morning, he said I could come at 12:30 when there were teaching another class -- and they had enough instructors to have someone work with me :)

So stay tuned....my first skate ski lesson report coming soon :)
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I managed to get my rental from Marmot and make it to the Sno Park early for the 12:30 class. It was delayed a bit because the pass had been closed for a bit because of a snow slide and the early class was still going. Fortunately, there was one other person who missed the Skate Ski class and the two of us received a very individualized lesson.

I did learn that I have not one ounce of natural talent for skate skiing (not surprised but it would have been nice -- I have yet to discover my natural talent aside from a large capacity for being stubborn). For two hours, we went back and forth on a small section of snow -- "hips forward", "lead with the knees", "keep core stable -- no twisting" etc. I asked the instructor at the end of the class were to practice and he suggested the "Iron Horse Trail" and advised me to get there early to avoid the crowds.

So I did not have a good time but am determined to go through all three lessons and see if this is something I can learn how to do. I can see what excellent cross-training it can be.

I ended up swimming in a faster lane today and was able to keep up without hurting my shoulder too badly by swimming with my zoomers. I got in more yardage than I have in months, so that was kind of fun.

2750 Swim Practice @ 00:55:00

Another packed day at work but I was able to sneak out in the afternoon for a quick run -- and did my 3 mile loop from work.

3+ Mile Run @ 00:28:16
139a, 159m

This has been a very busy work week as I ramp up on my new responsibilities and this meant that I was not able to get in a second workout.

I got on my rollers this morning and did a modified tempo ride (my back was still bugging me...)

Bike Rollers @ 01:00:00
5 Min WU
20 Min Hard
5 Min Recovery
25 Min Hard
5 Min CD

Yesterday was my first day back to work after a two week break and because of some changes in my team, I moved to a new cube. While moving, I dragged/pushed a lot of heavy stuff -- no problem. But when I moved something light from the top of one table to one right next to it -- only twisting slightly -- I heard and felt a "pop" in the lower left side of my back that hurt. A lot.

Of course I continued to move, just slower and finished my task with the help of some ibuprofen. By the time I got home, I was in serious pain and spent the evening first on the couch with an ice pack and then in bed with a heat patch. By that evening, the slightest move hurt like hell....

I woke up feeling a bit better and it did not affect me too badly at swim practice, although it caused me to do some very slow flip turns... Ruth was kind enough to tie my shoe for me -- in a double knot. At least I did not focus on my shoulder as much :)

2200 Swim Practice @ 00:55:00

During lunch, I had a run planned but did it on the treadmill so I could stop at any time if the pain stopped me. While I did feel my back, I could modify my stride enough to make it not hurt as much and I managed a 6 mile run at an 8:34 pace with a walking cool down after. I am going to wait another day though before I try any core...

6.24 Mile Run @ 00:56:00

Ruth and I welcomed in 2007 with a nice run from home down and around Greenlake. My HR was a bit too high in the beginning and did shoot up a bit now and then but it felt good overall.

6.25 Mile Run @ 00:58:50
151a

CORE
3 x 12 Lower Back with Ball

Jeff and I are going to do the Resolution Run this morning -- including the DIP!