Had to cut my lift and core class a bit short because of morning meetings so I did just one of each of my upper weights and some core before class started so I could leave early.

Upper Weights @ 00:25:00
Core @ 00:20:00

Then went for a really nice aerobic run along the water. The sun was out and I was even a bit warm in a long sleeve shirt (with shorts)! It was beautiful out and I was happy to be out on a day like that and grateful to have the fitness to enjoy the run.

5.6 Mile Run @ 00:50:00

I really need to figure out this damn swimming thing... Set the alarm for 4:44 for Greenlake Masters and of course, I could not even fall asleep until after midnight so I just re-set it when the alarm went off. Am going to try to swim with the Husky Masters tonight if I can keep from letting my cramps get the better of me...

Had a really good spin class and then bricked it with a quick 1 mile run on the treadmill right after.

Spin Class @ 00:52:00
1 Mile Run @ 00:08:25

Jon came back today and gave us a good ass-kicking in core class. I also worked pretty hard on my upper weights today -- harder than usual...

Upper Weights @ 00:30:00
Core Class @ 00:30:00

Today's workout was an 8 x 800 interval run. Another jump by two to get me to 2 x(10 x 800) before Boston. Did it again on the treadmill with a .10 walk/jog interval in between. Did the first 6 at an 7:18 pace and then I upped the last two to a 7:03 pace because I actually had it in me :). That does not mean though that I was not very very very grateful to be done...

5.4 Mile Interval Run @ 00:50:00

Another late night and crappy sleep so when the alarm went off at 4:44, I reset it and tried to regain the hours I had lost by sleeping in. Opted to spend my lunch with Ann and her friends rather than spin and left a bit early to get in a workout on the rollers before heading off to my evening meeting.

For my roller workout, I did a 10 minute workout and then 10, 15 and 10 minutes at tempo pace with a 5 minute break in between and 5 minute cool down. I definitely am stronger on the bike and these new rollers and kept my pace between 19-20 on the tempo portions.

Bike Roller Workout @ 01:0:00

"It's working for you." That was the first thing I heard this morning walking into the gym from a guy who I see regularly a couple of times a day. I had also been complimented over the weekend on how buff my arms looked and even though I cannot see the change myself, the compliments were really nice, especially because I feel so bloated and despair that my nutrition has gone downhill these past few months.

I took a rest day on Sunday and got it in my head that I was going to bake cookies because doing so would mean I was in a home. For normal people, that would just require setting aside an hour or so to bake. For me, it meant getting all the equipment (thank goodness for Ross and cheap cookie cooling racks) and all the ingredients (I actually now have flour and sugar). I went on a baking/cooking rampage and made chocolate chip cookies (only ate one before packing them up and distributing), some Korean ginger candy (jury is still out on that one...) and Bimbimbop with lots of veggies and spicy bean curd.

Got in a good lift at the gym and then I took the sub core instructor's class and that was a good idea even though my hip flexors may never forgive me again...

Upper Weights @ 00:30:00
Core Class @ 00:30:00

I think I will wait to run after I get home tonight just for a change of scenery but not completely sure yet...

Decided to get in a run from work but tried a different route looping towards Rainier, on Boren and back on James. Mileage was unimpressive but I did get in some good hills.

4 Miles @ 00:38:00

Had a 19-20 mile run on my schedule for today. I mapped a route starting at Leschi and ran to madrona and back up the hill to and across the I-90 bridge and then around Mercer Island and back. I planned to focus on three things during the run -- cadence, nutrition and positive self-talk. I decided to either take a sip of gatorade or a half a clif block with water every 10 minutes and that was the perfect. I kept my cadence up throughout and it was pretty easy to do -- probably because I had taken the last two days easy and kept my nutrition up the entire time. I ran around the island clock-wise so I was closer to the water and that, combined with the sunshine kept my spirits up. I also decided to keep my pace up on the hills and not let myself drop my speed.

On my way over the bridge, a cyclist said hello to me (I thought it was you, Ann -- thanks for your note to confirm!) but that was the last time I halfway recognized anyone. On my way back over the bridge, I hit 3 hours and actually cheered because I felt so good. Ended it was a grande soy white chocolate (no whip, coach) mocha and called it good. Very good.

20 Mile Run @ 03:16:00

Continuing my slacker lifestyle and am choosing to take a day off my legs (first one in a couple of weeks). Got in weights and core this morning and am going to spend my lunch catching up with a former colleague instead of out running :)

Upper Weights @ 00:20:00

Core Class @ 00:30:00

Feeling pretty wiped today and decided to make the adult decision to not wear my HR monitor during spin class and just take it easy. It was the right thing.

Spin Class @ 00:50:00

I took advantage of a free injury screening at my gym tonight to get my left foot looked at because it has been giving me trouble.

After some poking, prodding and twisting, he said "I don't know what is wrong". I asked him again because there was something he did that was quite painful. He said that he had done it again and it was not painful so it did not make sense but he did think it was tibial tendonitis and gave me some stretching/strength exercises I can do. He also told me to ice after running. I am just thrilled it is not a stress fracture!
_____________________________________________________________

During my upper weights section, I kept eyeing the class in session because there was a substitute for Jon in it. It looked to me like they were resting too much and when I combined that information with the fact that she did not even start the core class until almost 10 minutes late, I decided instead to do core on my own.

It turned out to not necessarily be the best decision because I caught up with some of the class participants and found out that she really gave them a good workout. Good to know for the future.

Upper Weights @ 00:30:00
Core @ 00:20:00

Then I had to talk myself into getting out for my 8 mile, 7 at a tempo pace run. 8 miles, no problem but when the "t" word is included, I have to grab myself by the scruff of the neck, march myself to the gym, into my running clothes and out the door. Because I do not know mileage, I just went by time and figured that I would get in 60 minutes at a tempo pace with the assumption that I was running an 8:30 mile. I think I was running a bit faster than that pace, but 60 minutes hard is a good workout regardless. I ran along the trail almost to the Magnolia Bridge before turning around. I had a 5 minute WU and then ended up turning around a minute and 20 seconds early because there was a natural break in the path with the intent to make up that time on the way back. The tempo portion ended only a block away from my finish so even with the extra 1:20, it was still a negative split. I think it was not quite 8 miles so I am estimating the distance.

My HR monitor read me high the entire time (178-190) until near the end where it read 150-154 and that was right on with my perceived exertion and breathing. It was a beautiful day and I am glad I got out despite the enormous amount of inertia and internal whining I had to overcome...

7.75 Mile Run @ 01:07:00
7 Mile Tempo Pace @ 01:00:00
169a, 195m

For some reason, I was very tired during spin class and had a tough time getting my legs to work hard. Before spin, I decided that I was going to turn it into a brick and run a bit on the treadmill right after. I was struggling with that decision throughout the class but decided to butch up and just go for it. The run actually felt better than the bike and I kept an 8:30 average pace.

Spin Class @ 00:50:00

2 Mile Run @ 00:17:00

Got in a good lift and core class this morning. At one point, we were doing a set of obliques from hell and Jon was notsogently reminding us to "lift" our legs. I looked down and hoped that 1/4 of an inch was enough...

Upper Weights @ 00:30:00
Core Class @ 00:30:00

Then I had an overdue meeting with Cheryl and, as always it was exactly what I needed to get focused and on track for this spring and summer. She also told me to check out the Husky Master's swim team and I looked it up and decided to drop in tonight because it was my only free night this week. Before that though, I went for a quick easy run around Greenlake so at least I would get in another workout in case the Husky Master's were not swimming because of the holiday. The run was a bit hard because I ate my lunch a bit on the late side and only had 2 hours to digest it before sloshing around the lake. It was my slowest run in a long time but it did its purpose.

3.1 Mile Run @ 00:30:00

I managed to find the furthest parking lot from the pool and after going into the other athletic facility to ask directions, I finally found it. I went through a door that I was suprised was not locked, down some stairs and then a LADDER and finally to the pool where there were a bunch of Masters looking people swimming laps. The coach, Helen was super nice and told me the lane times as well as the code to the locker room. I tried to get in but it would not open, so instead I ducked around the corner and changed out of my slightly sweaty running clothes and into my suit. I figured this was one of the more private areas I had changed in or out of my swim suit.

Unfortunately, my 100 time did not fall in the first 4 lanes and fell into the "the guys in the last two lanes who just take rest in between". So I plopped myself into the very slowest and empty last lane. I got in a quick warm up before she explained the first set to us. I looked around and around, and then around again looking for a circle clock but there were only digital clocks in every corner of the pool. Okay, something more to learn...but I took off. I was still in the second to last part of that set before she erased most of it and started to write the next one. Oh boy. I felt like little frog swimming with the big fish.

For some reason, the pool reminded me of the one in New Zealand and I kept thinking "no tumble turns" when I would hit the wall. Their practice is an hour and a half and I was in NO shape to get it all in. Besides, today was simply discovery excursion to check things out. If I can figure out how to do it on the bus, I am GOLDEN. I liked the pool, the people were nice and the coach assured me that other pokey people really do swim with the team too...

2400 Swim Practice @ 01:00:00

Got in a nice ride around Mercer Island with Jeff. It was my first time outside on the bike since (I think IM Canada) and the half of a PowerBar I found in my Bento Box (and ate) was probably also from then too. It was a beautiful ride and I felt strong and happy to be a cyclist.

30 Mile Ride @ 02:10:00

Met Jason, Laura and their friends for a long run at Discovery Park. They had 17 on their schedule -- 2 loops of of the park, 1 loop down and around through town and then another two loops of the park. I decided I would run with them for the first three loops and then make a decision from there. About halfway through, my quads were tired and pretty unhappy -- and even though the pace was aggressive (8:13), I should have been able to sustain it easily the first hour. I ended up doing everything but the last loop with them and had a good tempo run :)

14 Mile Run @ 01:56:20
141a, 164m

Core class was especially heinous this morning and the focus was on lower abs and hip flexors. Not fun but necessary I suppose.

Upper Weights @ 00:30:00
Core @ 00:30:00

Got in a nice easy aerobic outside run during lunch.

4 Mile Run @ 00:35:00

I am still having a tough time getting in a regular swim and miss my old team very much. I slept in again this morning -- it was actually exactly what I needed. Some deep sleep finally.

Then went to Spin Class and got in a good workout as usual.

Spin Class @ 00:55:00

Got to the gym a few minutes late but still got in the basics for upper weights as well as Core class.

Upper Weights @ 00:20:00
Core @ 00:30:00

Then got in my interval run on the treadmill - my times do not reflect my speed necessarily, just how quickly I hit the button. I looked at my schedule and in order to hit the 10 x 800 @ 03:45 during my interval run workout (every other week), I needed to increase this week's to 6 instead of 5. I did not have a lot of time so I only did a quick .5 mile WU and walked a .25 mile CD.

4.25 Mile Interval Run @ 00:37:50

Interval 1 @ 03:40
151a, 159m

Interval 2 @ 03:41
149a, 163m

Interval 2 @ 03:41
153a, 166m

Interval 4 @ 03:40
155a, 165m

Interval 5 @ 03:41
156a, 167m

Interval 6 @ 03:41
157a, 168m

Did not make it to 5AM swimming again but had a good spin class.

Spin Class @ 00:55:00

Spent yesterday painting and that project took me too late into the night so I slept in this morning. Got in a lift during lunch and went for a run down and around Greenlake after work.

Upper Weights @ 00:30:00
Core @ 00:07:00

5.5 Mile Run @ 00:52:00

Managed to procrastinate until at 10:00 AM before heading out for my long run. Got in a good one using a combined route of Lake Union and Washington. I kept the pace easy and was very happy to be DONE.

18ish Mile Run @ 03:00:00

Had a good lift this morning and it was just us girls in Core class.

Upper Weights @ 00:30:00
Core Class @ 00:30:00

Then I had a really really hard time convincing myself to get in a run. It was cold and windy and I was just NOT in the mood. finally stomped my way to the gym and got in a treadmill run using for the first half, the Hill workout setting and the 2nd, Random workout setting so it was at least challenging.

6.3 Mile Run @ 01:00:00

Tough sleeping night and I opted to sleep in when my alarm clock went off at 4:44. Spin class was good -- not as brutal as Tuesday but I was able to meet my goal

Spin Class @ 00:55:00

Got in a good lift this morning and made it through "couples" core class. We were locked at the ankle pretty much the entire class with a partner and a medicine ball. Good stuff!

Upper Weights @ 00:30:00
Core @ 00:30:00

I came home at lunch to pick my car from the shop (not fun) and decided to get in a quick run around Greenlake. My timing could not have been worse and it was very cold and raining when I took off. I really really really wanted to turn around but could not reconcile a DNF on a Greenlake Run. I mean, truly. I would not have a shred of pride left.

3.1 Mile Run @ 00:30:00

Made it to swim practice this morning and was pleased to no longer be in the lane on the wall because of February's rotation :) We did an IM set and I was happy with the yardage although our lane leader does tend to stall a lot on send -offs. I cannot complain about it too much because it is in my control as in get my butt to practice more than 1x a week to make me fast enough to either lead the lane or move up to the next.

2700 Swim Practice @ 01:00:00

When getting ready at home in the morning, I caught my reflection in window because it was still dark out. I had on the shell of the twin set I am wearing and thought I saw a shadow of a MUSCLE in my arm as I poured my coffee. Far too many moments later as I tried over and over and over again to reproduce it, I had to finally give up and accept that it was either a momentary thing or a wishful figment of my imagination. It was a nice, if not fleeting reinforcement for all the weight training I have been doing and will continue to do :)

Ouch. Today's "Vicious Cycle" was more so than it had ever been before. By the end of the class, I was reduced to a pathetic puddle on the floor. I usually do not do a hard run the day before this class, and I did swim a bit harder than I have in months this morning so I know that I did walk into it a bit less fresh than usual. However, as I looked around, it was pretty obvious I was not the only one hurting and my suspicions were confirmed when Tija (the owner/instructor) mentioned something to me about getting in shape for the Tour de Cure. I assured her that yes, it would be a really good and challenging ride and training for it was a good idea -- perhaps in partnership with the highly organized Event Director... She's on it.

Spin Class @ 00:53:00

Another failed attempt at parenting...I adopted two cats who "needed someone who needed some company" on Saturday from someone who had posted on our portal looking for a home for them. :)

Unfortunately, one night set off my allergies to the point where I was completely miserable the next morning and left a pathetic message on their dad's VM to please take them back. I spent too much of the remainder of the day de-hairing the place and sneezing after he got them late in the afternoon. Yesterday was a not so restful rest day.

Today I made it to Weights and then Core class where Jon made up for being away from us last week during her business trip to Vegas and wreaked all forms of torture on my complacent core.

Upper Weights @ 00:30:00
Core Class @ 00:30:00

Then I did my tempo run. My schedule reads 6 tempo miles within a 7 mile run. It was cold today and I opted at the last moment to do it on the treadmill at an 8:15 pace even though it meant cheating for a few seconds to re-set it cause of the stupid 30 minute time limit.

7 Mile Run @ 01:00:00
6 Mile Tempo Pace @ 00:49:19
152a, 161m

Met Katie and her friend Kelly at Gasworks this morning and joined them for their 8ish mile run up through Ravenna and Greenlake. I continued along around Lake Union and then changed up my route a bit and climbed the Howe Street Stairs and continued up Aloha to 23rd and back through the UW to Gasworks.

Not sure of the exact mileage but I will call it 17 and good. Got some good elevation in too and I felt strong. I do need to revisit nutrition though now that I am getting up in distance again because I still have my old bad habits of not eating/drinking enough.

17 Mile Run @ 02:43:27
136a

Did my usual easier upper weight session and core class. I do love that little gym. We had a different core instructor and I had to actually modify to make it a bit harder to challenge me. That sure is a paradigm shift for me but I guess my core of Pooh is getting stronger...

Upper Weights @ 0:20:00
Core @ 00:30:00

Then went for a nice run during lunch up to and over the West Seattle bridge and back.

6 Mile Run @ 00:55:00