Started the morning with Jon's core class and then got in a run during lunch. It was a tough run going out -- I was so tired but coming back was better after everything loosened up a bit.

Core Class @ 00:30:00

5.5 Mile Run @ 00:55:00

I started this morning with a slacker run around Greenlake (as in drive to Greenlake, run around and drive home...). I was pretty tired and started coughing quite a bit by the last mile. Did a bit of core after.

3.2 Mile Run @ 00:28:00
Core @ 00:05:00

I also woke up with a stiff neck from sleeping the first half of the night on the wedge to keep from waking up coughing. I am a mess and made it through all of my weights and most of spin class before it really started to act up.

Upper Weights @ 00:30:00
Spin Class @ 00:50:00

It took me a while to fall asleep because every time I would start to, I would wake up coughing :( Early in the morning, I woke up and sent an e-mail to my team letting them know I was going to work from home and not subject them to my coughing, hacking and crud...they appreciated it.

I got on the rollers for a quick 3o minute session and that was it.

8.5 Mile Roller Ride @ 00:30:00

Oh, and I am down to 8 toenails...

Sick Day

It was a beautiful day for a ride and I was glad to be able to ride around the lake with Cheryl's group. All of me that is except for my chest where a wicked crud is growing :( The highlight? Lunch with Penni after!

50 Mile Ride @ 03:10:00

Then had a meeting with Cheryl to discuss the 50k I wanted to do in three weeks. Note the past tense...it is no longer a goal for a couple of reasons, one being that I am getting sick and if it continues, I will not have the time to get the training in -- in three short weeks. We did have a "come to Jesus" conversation about long distance running. Stay tuned.

And apparently I AM doing Victoria and need to find a hotel room. I left armed with a training plan for the next couple of months.

Jon is back from Paris and she made up for any lost pain/suffering in core class this morning :) The good news is that I can walk down steps like a normal person now! whoop whoop

Core Class @ 00:25:00

I have decided to run my first 50k in three weeks also... I figure that I get an extra two hours to run 4 miles but the terrain is going to be far far far different and it will be quite humbling.

Got in my first run since Boston during lunch time. Because I am beginning to feel a bit under the weather (per usual post race -- I got super sick after Boston in 06) and it is still cold out, I opted for the treadmill. It was a good gauge to remind me exactly how not-recovered I am. I barely squeaked a 10 minute mile and tried to alternate by walking a quarter mile at a steep incline but ended up going back to slow and flat.

3 Mile Run @ 00:32:00

Got in a quick lift before spin class today and am enjoying my EZ recovery week. I did get busted in spin class because the instructor asked me (while we were stretching) how soon I stretched after Boston. I had to confess that this was the actual first "formal" stretching I had done...gotta work on that.

Upper Weights @ 00:25:00

Spin Class @ 00:50:00

Yesterday was an all-day travel day so the extent of my motion was limping from the plane to baggage to the shuttle and home...

This morning, I went to core class and called it good :)

Core Class @ 00:30:00

Boston Marathon 2008 Race Report

I slept poorly last night (probably not unlike 25000 others in Boston...) and had weird dreams. The one I remember was that I was going to ride RAMROD and could not get everything together in time for the start and then when I was supposed to start, I didn't have any bike bottles. When the alarm went off at 5:40 though, I was actually fast asleep but woke up and stretched a bit while drinking coffee and eating oatmeal before leaving to board the bus to the race start.

Pre-race
Executed that perfectly and timed liquids so I was not leaping off the bus to pee on the side of the road like many others. I do have to say thought that it slowed things considerably as the buses would stop/go slower for them and take us all down with them. I was lucky to have a great seatmate on the bus who I figured was fast, but that was confirmed when she leaped off the bus to pee (I encouraged it -- she was pretty anxious) and SPRINTED with this beautiful kick far ahead to not slow us down. Unfortunately, the other three people who followed her did not follow her lead.

But as soon as I got off the bus, I crashed through the forest too to squat in my spot in a place that was pretty much inhabited by people no less than 5 feet apart doing the same thing. Guess that will not be a wildlife conservatory anytime soon...

It was warm in the athlete's village and I ended up not needing my equivalent of a snow suit and had enough time to hydrate, slowly eat a powerbar and visit the porta-potties one last time. I stripped down to running shorts and a short sleeve shirt except for the aluminum race blanket Cheryl gave me (brilliant BTW) and made my way to the start line. I was SO EXCITED to just be there. The sun was shining and everyone was in great spirits.

Start to 10 Miles
This is where I was really focusing on holding back. Really, even though my 5k split (0:26:23) did not show it. I was feeling strong and so very happy to be there and after every mile, I would check my pace and try very very hard to slow down. I kept my ego in check and did not chase anyone who passed me (including a chick in a pink shirt and race skirt a bit later on...I am maturing).

I did come within 30 seconds (fast) of my 10 mile goal time and was doing my thing alternating gatorade with water/gel blocks at every stop. I love the characters in the race and I saw these two runners who had semi-matching t-shirts. One read "Yes, we're sisters but she is much much older". The other read "Yes, we're sisters but mom likes me the best"'

Miles 10 to 14
I did hit my half point right on mark @ 1:55:27. Still going strong up to 14 when at pretty much exactly that point, my quads yelped. Loudly. And did not let up for the rest of the race so I adjusted my goal to break 4 hours. I was expecting pain. Foot, hip, hamstring, shoulder, neck, etc but NOT my quads. Not so soon. That is my kryptonite as I am ALL QUAD and if that goes, I am NOTHING. That was when the suffering started and did not let up until after...wait, I am still suffering hours later...but the gin and Aleve is helping...

Miles 15 - 20
Had another mile of flat before I hit Newton and hit the three hills that lead up to Heartbreak. I know I had this great idea to use them as "warm ups" but I was in NO MOOD. In fact, I was fighting with Cheryl for a couple of the hills telling her what a ridiculous idea it was that she thought I should do Comrades in June 09 when I could barely make it up these hills that were molehills compared to the 7 mountains of Comrades. If there was a movie of me at that point, my lips were moving and I had on my cranky arguing face. I did shake myself out of it knowing she would not be happy I was wasting my energy yelling at her DURING a race and turned it into a mantra "I know I can. I know I can. I know I can". I set to the goal to RUN up every hill regardless and muscled my way up Heartbreak and all its symbolism.

I also gave up trying to eat blocks after spitting out the last one in my mouth before I gagged and switched to gatorade and water at every stop.

In this part, I was running ahead for some miles in front of some guy named Tony because I kept hearing "Go Tony. Go big guy." etc. One of the spectators cheered him on in a great Boston accent "Go Big Tony. Keep at it buddy. My wife's ahead of you.". Within 30 seconds, Tony dropped me and I never saw him again :)

Miles 21 - 26.2
This hurt. A lot. And it was all mind over matter as the miles stretched out and my pace slowed. I used every mantra and bit of mental strength I had as I worked towards my adjusted goal of at least hitting a sub-4 hour finish. The last 4 were pretty much hell and a couple of times, I cried as I ran because it hurt so damn much. I crossed the finish line and it was a bit tough to have so many people cheer us on throughout the race but no one who was specifically glad to see me at the end. I have not experienced that in a big event like that and it made for a rather emotional and disoriented me shuffling through the finish chute.

I did not hit my secondary goal but did come close with a 04:00:57 (9:12 pace) finish and did meet my goal to smile at the finish regardless of my time. Someone in the area congratulated us on being Boston Marathon finishers and I lifted my spirits reminding myself that I am now a 2x Boston Marathon finisher and pretty much rock :)

Recovery
I did try my best to take an ice bath and put one foot in the tub before I started yelling "no. no. no. no. no". Yes. Out loud and even though I worried that the hotel staff might come crashing through the door at any point to see me trying to lower myself into the tub, I just could not shut up. I made it through a shortened soak and then took a long ass HOT shower negating any good those few moments of cold water did for me.

Then Crystal (who rocked her FIRST BOSTON MARATHON) and I went out for a recovery dinner and re-hashed every moment over a delicious meal and martinis (I had one for me and one for her...) :)

Lessons Learned:

• Train for the race course. I trained well for a flat marathon but did not do enough specific hill training.
• Don't argue with your coach about a race over a year away when in the middle of a race.
• When racing solo, adopt a pseudonym that can be pronounced (I don't do well being called "soy" when racing), embrace it and write in my shirt to get lots of support from the crowd.
• Find nutrition I can stand during a warm race. This is not my first race failure with the blocks.
• Get stronger hamstrings and hip flexors...

I decided that my new goal is to race Boston in every age group from now on. I like the race but it is an expensive and exhausting weekend. I figure this will keep me honest as I age and I figure that by the end of my lifetime, I will probably race it 10 times :)

Boston Marathon 2008 Race Plan

This morning, I got to watch 161 amazing athletes run right in front of me as they raced to qualify for the Olympics. I plan to head out @ 11:00 to see them finish. WOW!

Race Eve (Today)
Walk short distances and rest often. Eat a good breakfast, light lunch and early dinner. Put out all race clothing and prepare bags. Stretch. Be in bed no later than 9:00 PM.

Pre-Race Morning
My bus to Hopkinton leaves between 6:45 and 7:30 AM. Starbucks opens at 6:30...so working backwards, I will set my alarm for 5:45 and stretch lightly. Be at Starbucks door by 6:20 and get my usual triple tall soy latte. Eat 1/2 to 3/4 of a bagel slowly and then half a banana at @ 9:45. Bring a paper to read. Set watch for 8:45 intervals.

Stay calm in the village and find a place to hang out that is peaceful and not directly in the wind. Sit on my race bag (I have two) and bring blankets in case I need the extra insulation. Get psyched! No regrets about anything I could have/should have done. I have hit all my training spot on and can do this.

Race Start
Pay attention to the announcements and the timing and don't rush to runner corrals. This is chip timed so there is no need to get caught up in the madness. Decide whether or not to keep the long sleeve shirt (will probably run in shorts, short sleeve shirt and gloves).

1st 10 Miles
Keep the pace EASY but don't brake when running downhill. Let my legs turn-over easy and plan to be 1 minute behind my pace by the mile 10 marker (01:28:40). This is my warm-up. Don't worry about eating or drinking the first half hour but after than, start to alternate sips of water (gel blocks) with gaterade at the aid stations.

10-16 Miles
Use the rollers to focus on form up and down hills. Hit the Half Marathon mark @ (01:56:00). enjoy Wellesley! Mile 16 is the first opportunity (of three inclines) to warm up my climbing muscles for heartbreak hill. Lean forward and keep turnover light and at a good clip.

16-21 Miles
This is where living in Seattle on the top of a hill will pay off. Keep up form and nutrition and stay on pace. Yes, it is going to hurt but I am running the freaking BOSTON MARATHON! I am doing something I never believed to be possible 5 years ago and this is my SECOND time. Check to be sure I am on pace after Heartbreak Hill.

21 Miles to Finish
Everything that can hurt probably will. My legs, feet, back, etc will want to quit but my mind won't let them. There will be crowds and draw the energy from them. Every time someone says "you are almost there" use it as a cue to take in a deep belly breathe. Smile at the finish line REGARDLESS of the finishing time and let the volunteers take care of me without resisting. They are trained to do that and I need to accept the support because I doing this solo. Eat and drink and pick up race clothing bag.

Post Race
Walk easy back to the hotel and enjoy that feeling of being drained, in pain mixed with sweet triumph. Don't sit down (may be hours before I can get up again) but fill the tub with cold water and sit in it for as long as I can stand. Take drugs and rest while massaging quads. Then off to my dirty martini and fried cheese victory dinner! :)

So usually in the mornings, I need to talk myself into getting OUT of bed. This morning I quite enjoyed talking myself into STAYING in bed and managed to sleep in until almost 8 AM EST!

I decided to head out for my run and just see where my feet took me. I saw lots of Boston Marathon signs and figured I was running the actual route backwards (not that I actually verified that by looking at the route map before I left...). But then those signs were on other streets too and I know that the finish route is not a spider web so I gave up on that. All in all, I had a nice easy 40 minute run and just enjoyed the warm sunshine and people out and about.

4ish Mile Run @ 00:40:00

I tried to log in from my room but couldn't get the network connection to work (nor could the poor IT guy crawling around my room in his polyester hotel suit...) but he suggested that I could connect to a Wireless signal in the lounge and it was a great idea -- and free!

Heading out shortly to find the expo and enjoy this amazing weather (supposed to be in the 70's). It is supposed to get cooler nearer to the race and that timing is perfect. I am feeling quite relaxed and happy this morning.

Had an uneventful (but long and completely full) flight to Newark and my terrible sense of direction helped me get my legs moving as I went from one end of the terminal and back to find my gate...

Then a quick flight to Boston, an over-priced cab ride to the hotel and a quick check-in to a great room on the 15th floor! My excursion in the Newark Airport prevented me from getting lunch so I was glad for an early (PST) dinner-time and enjoyed a delicious ginger-chicken, broccoli and brown rice meal washed down with a nice glass of white whine (yes, Cheryl, I drank water with it too...) outside at PF Chang's.

I am glad to finally be here.

Today was a nice easy spin day and I was a delicate flower perched on my bike -- only one drop of sweat even hit the ground. Tija did something really sweet at the end of class and had everyone sprint home for the last 30 seconds to send me off with lots of energy. It worked and I think I will win it now! :)

Spin Class @ 00:50:00

My sleep was not as steady as I would have liked it to be so I debated whether or not to go to swim in the AM telling myself that rest was the most important thing. However, my conscious got the better of me and forced me out of bed and out the door. I am glad I went -- it was a distance day and I got to test drive a swim/core class schedule. We had a sub for core class (Jon is in Paris) and it was "fun" to learn how many other muscles I have that are not so strong...

2350 Swim Practice @ 00:55:00
Core Class @ 00:30:00

Today's run was the one I had been looking forward to since December. A beautiful little 4 x 400 workout and I did the whole thing quite cheerfully within the legal time allotted by the treadmill.

3.3 Mile Run @ 00:30:00

I zipped through my weights after my run and showered and made it upstairs almost within a legal lunch time. Taper is making me a rule-abiding citizen!

Upper Weights @ 00:20:00

Gave myself the gift of sleep last night and was in bed by 8:45. and slept until 6:40!

Spin class was good per usual and the techno music kept my legs moving even if I didn't want to.

Spin Class @ 00:50:00

Was up way past my bedtime and so I figure that is the reason I was too out of it this morning to realize that my alarm was set incorrectly for my swim team wake up time (4:44 AM) rather than my weight/core class wake up time (5:44 AM).

I walked all the way to the bus stop and waited past the time I thought the first bus was supposed to come before realizing that I was an hour ahead. It worked out okay and I just went home to work from there for 45 minutes before catching my usual bus.

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

I got in my longer run in the afternoon. I just have to hope that I am paying forward this crappy weather so it is just beautiful in Boston on Monday. It rained hard and the wind really picked up. My route was from work to West Seattle and back and I planned to run out an hour and then back. At 51 minutes in, I was so cold and tired of fighting the headwind so I turned around telling myself I would make up the remaining time on the treadmill. But by the I got back, I was so beat up that I just headed for the longest hottest shower I could take.

11 Mile Run @ 01:45:00

After way too much waffling, I finally decided to take a complete rest day today and move my long run to tomorrow.

Instead, I dragged Janarah to pick up a used bike and tried to teach her the joy of shifting and she reciprocated by dragging me to the movies to watch Prom Night (1 hour and 38 minutes I will never get back...)

Got in a simply beautiful ride to Edmonds today with the group. Could not have asked for better weather although I would have appreciated stronger legs!

45 Mile Ride @ 03:00:00

Got in my usual Friday slacker lift and core class where we spent way too much time with the little blue ball of misery...

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

I went for a nice easy aerobic run along the waterfront. Started out a bit fast because Jason and I ran together in the beginning but once he turned around, I continued on at a very comfortable pace -- and practically strolled back to the gym :)

5.5 Mile Run @ 00:52:00

I do have to share this...I got my 6 month performance check-in from my manager and this line cracked me up...very scary how spot on it is!

"Seujan would benefit from accepting that performance cannot always be at the very highest levels, particularly when in new learning situations. While her high standards are to be commended, I think she needs to be accepting of the fact that she cannot be perfect in all things at all times, and to recognize that others don't have that expectation of her. This would, I believe, help her to gain a comfort level sooner when taking on new challenges."

This morning's swim workout was Butterfly and I was pretty much light as a butterfly made of cement throughout...

2150 Swim Practice @ 01:00:00

Spin class was a bit more work than I wanted but I made it through. I initially thought about bricking it but my legs vetoed that in the locker room before it even started.

Spin Class @ 00:50:00

Quality of sleep was better last night although quantity could have been improved. Got in my AM lift and then core class that included a workout with that little blue ball of misery...

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

Today was also my last hard effort run before Boston -- a 10 x 800 Interval Run. My second in this training plan and I remember when Cheryl and I met and I asked for that on the plan -- only to stare at my plan every day and regret that choice.

But I made it through, even at a higher pace than last week so I know for sure that if I get to the start line and the course is a treadmill with CNN playing, I am going to nail Boston!

6.75 Mile Interval Run Workout @ 01:00:00
10 x 800 @ 7:13 Pace

I also started a stair challenge with my new work BFF (Jason) and we now have a chart on the post between our cubes to track our progress. We work on the 8th floor of our building and so the agreement is that we will walk the stairs once a day from the lobby to the 8th floor. The first person to not do it has to buy the other lunch :) We have been trying to draft others but so far, no takers...

Was delivered some bad news on top of an already tough day yesterday so my sleep was not what it should have been. Felt the effects of it all this morning and debated whether or not to go to spin class. Was glad I did because Tija made the class a lot of fun, per usual and I finished strong. I sure needed that!

Spin Class @ 00:50:00

Slept poorly last night despite all the Advil I threw at my legs. I am going to pick up some PM Advil to throw at my head next time so I can actually get some sleep!

Swim practice was good and it was freestyle. Unfortunately, they made me lead and I was feeling pretty beat up so I was slow (not exactly a confidence booster...). I am getting to know people a tiny bit better and am enjoying swimming with them.

2650 Swim Practice @ 01:00:00

I had my plan set to shower there and then quickly drive home, drop off my car, hang up my suit and towel and catch the 6:35 bus so I could make core class. I executed it almost perfectly but made it to the sidewalk when I realized I had forgotten my lunch. With the way my legs were feeling, I knew that I could not make up for lost time by moving any faster so I went (as in took the elevator) back up and decided to catch the 7:00 bus and get in core/lifting during the day.

Upper Weights @ 00:30:00
Core @ 00:15:00

Today was my longest training run on my plan -- 22-24 miles and I was feeling quite apprehensive about it. I parked at Log Boom and ran to Marymoore and back. My nutrition was spot on and pacing was definitely on the slower side especially with all the freaking HEADWIND I kept running straight into :( At one point, I passed three other women who were running and we commiserated about how not fun it was.

Diana joined me on her bike when I came close to Marymoore and kept me company all the way back. It was so very nice to catch up and talk about all sorts of things. I struggled my last hour to keep even a 10 minute mile pace and lots and lots of things hurt. A lot and I did despair ever running over 30 miles, much less 56. But I need to focus on the present...

24 Mile Run @ 03:54:00

Today, we celebrated Ann's 40th Birthday with a triathlon and just had a really great time! It was a 40k bike, 40 minute run and 40 second swim. I did convince Ann and her friend, Tammy to do the long side of Mercer Island (starting at I-90) as a time trial and was able to kick it up a little with a finish time of 00:34:50. I look forward to seeing some improvement after I get a break from running and start to really train on my bike!

I took the run to and through the Arboretum super easy -- even pausing to chat a bit with Cheryl and Nancy for a few minutes at the Japanese gardens parking lot.

We finished it up with a dip in the lake -- took far more time to pose for pictures (for each other, and amused bystanders) than we were in the water but we it was an absolute blast and we had lots of stories to tell over Bloody Mary's at Bings after.

26 Mile Bike @ 01:49:00

4+ Mile Run @ 00:40:00

"swim" @ 00:00:40

Went to swim this morning because I was supposed to take the day off of running. It was good because it was freestyle, but Fridays are sprinting days. :( Way too much rest but I am glad I swam!

2200 Swim Practice @ 01:00:00

Then got in a quick lift in the early afternoon before my boss "dragged" me to our off-site team meeting to buy me the beer he promised me for hitting a milestone -- achieving what was seeming to be an impossible goal I had at work. :)

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

Ann came to our spin class as a guest to celebrate her birthday week! It was 70's theme music and fun. While I did not take it easy, I did not push it to the max. Not necessarily choice...my legs would not let me.

Spin Class @ 00:50:00

Made it to the gym a little late but still managed to get in a decent upper weight session. During core class, we used our new weighted balls that Jon was far too happy about. They seemed harmless enough in the beginning -- little, blue and cute...but her excitement should have been a clue...

The "fun" lasted through the first set and they went from being fun little smurf toys to the weighted balls of misery. OUCH.

Upper Weights @ 00:25:00
Core Class @ 00:30:00

On my way to work, I was having the same conversation I have been having with myself about my 10 mile tempo training run on my schedule -- discussing how hard and long it would be and would I be able to do it. This time though, I asked myself to re-frame it and think how very cool is it that I have a job (and a great boss) where I CAN get in a long training run during my day and have a great convenient gym just downstairs and have a beautiful path by the water to do it on -- not to mention fit enough to be able to do it during a work day.

I have been whining about how damn cold it has been for running and how tired I was of the wind hurting my ears so I dressed the way I should have for the last 17 runs but not for the way the actual weather was for this day. But off I went in my baseball cap, wool ear warmer band, long sleeve shirt and wool gloves. And regretted it in 3 minutes but it was too late to turn back and my watch was already running.

I did this run by time and figured that I would take the 10 mile tempo portion at an 8:45 pace and that would then be 01:27:30 minutes. I set my watch to give me a 5 minute WU, Main set @ 87:30 minutes and then 5 minute CD. The run was hard and I know I must have taken the pace faster than my last tempo run because I ran more than 1/2 a mile beyond my turn around point (of my last run) before hitting the halfway point and then had to run past my starting point to finish out my time. I was really feeling it when I had 26 minutes left to go and had to start to dig deep.

Then at the end, when I had a little over two miles to go, I heard the sound of feet behind me and figured it was some dude passing me. It wasn't. It was a chick with a ponytail that barely looked sweaty running in CAPRI's (and not the running kind...) who then passed me and managed to keep a few yards ahead of me until she turned off. Of course I chased her pretending that I wasn't. And I certainly wasn't just some old lady with an enormous ego who can't be passed by a 20 something... I kept telling myself that this was good practice for my race and this pacing was good for me. As she slowly pulled away, I told myself this is good practice for my race to help me keep focused on my race and not get caught up in everyone else. HA.

11 Mile Run @ 01:35:27

10+ Miles Tempo Pace @ 01:27:30
166a

Slept like crap last night and the only good thing about it was that I was actually awake at 4:44 AM when my alarm went off for swim practice. Today was an IM workout and after the first couple of sets, they made me lead. I ended up doing my breastroke pull butterfly kick so I did not get run over during the longer IM's.

2450 Swim Practice @ 01:00:00

Today's spin class kicked my ass. Hard. My legs were already spent from the last couple of days and her workout was relentless. Ouch.

Spin Class @ 00:50:00