Training for Iron

2010-12-01T21:45:00.000-08:00

Made it to swim practice this morning and did a better job keeping up. It helped that there was a LOVELY 800 kick set :)

2200 Swim Practice @ 00:50:00

2010-11-30T12:18:00.001-08:00

Went to the gym this morning to get in my interval run on the treadmill. Did 2 x 1600 at a 7:30 pace, and then the 1 x 800 at a 7:20 pace.

Treadmill Interval Run @ 00:40:00

2010-11-29T07:57:00.000-08:00

Been a bit of a whirlwind holiday weekend. Took a 6AM flight to Atlanta to spend Thanksgiving with my Korean birth family. Had hoped to get in a run - had packed everything but my running bra so I got two days "off" in a row. Then flew back on Saturday morning and finally started my run at 3 PM. It was cold and I was very tired after getting little sleep in the past few days. However, I figured that it was probably some of the best training I could possibly get for ultra-racing. Planned a 19 mile route starting at Gasworks, to Ballard, over the bridge and along the waterfront to Royal Brougham through the I-90 tunnel to Lake Washington, back up via the arboretum, UW and finally along the Burke Gilman path home.

Saturday Long Run - 19 Miles @ 03:18:00

Was definitely whooped on Sunday and very sore. Was happy to support Beth as she ran the half and, took a nap and went to my favorite yoga class.

This morning, I went for a run from home and around Greenlake. I definitely felt better but was surprised (and disappointed) that my pace was still slightly over 10.

5.2 Mile Run @ 00:53:00

2010-11-06T12:43:00.000-07:00

Went for a run this morning with Katie. We were half a mile shy of the 10 I was supposed to run but I was actually okay with that. Apparently already on Island Time :)

9.5 Mile Run @ 01:26:44

2010-11-05T06:52:00.000-07:00

I actually woke up at 4:45 AM rested and ready to swim! It was humbling...apparently NOT swimming for @ three months can set one back a bit. Oh well...

2300 Swim Practice @ 00:55:00

2010-11-04T07:39:00.000-07:00

Went for a nice run this morning in my neighborhood.

5.1 Mile Run @ 00:48:35

2010-11-03T17:16:00.001-07:00

I was in bed by 9 PM, set my alarm for 4:45 with every intention of finally making it to 5 AM swim practice. However, when the alarm went off, my 4:45 AM self over-rode my 9 PM self and Wally and the covers won...

Maybe I will find my love for swimming in Maui again.

Did make it to spin class and because I had been cleared by the doctor, I went for it taking my HR up whenever prompted! Perhaps I should have been more precise when asking what I was cleared to do... my nose bled a bit after but not too badly.

Spin Class @ 00:52:00

2010-11-02T07:18:00.000-07:00

Another aerobic run this morning in my neighborhood.

4.6 Mile Run @ 00:45:43

2010-11-01T08:11:00.001-07:00

Was up way too late studying but woke up before my alarm to get in a very very very soggy run :(

5.5 Mile Run @ 00:52:43

2010-10-31T20:09:00.000-07:00

Spent the day doing homework and studying but made my Sunday yoga practice a priority. The Sunday class is a bit tougher but I made it through all the poses!

Vinyasa Level I - II Yoga @ 01:15:00

2010-10-30T10:38:00.001-07:00

Went for my first RUN this morning around Lake Union with Katie. Kept the pace easy and I was so so so happy to have made it around!

6.2 Mile Run @ 00:57:30

Also met with Cheryl to discuss my next goal - Comrades Ultra-Marathon 2012. Between now and then, I will run @ three 50k's and one 50 miler as well as complete one 1/2 Ironman this summer to get in the cross training.

I get to take it a bit easy for now and the general guidelines are:

Run 3x per week
Bike 1x-2x per week
Swim 1x-2x per week
Yoga - as much as I can :)

2010-10-29T10:36:00.000-07:00

Went to Yoga this morning - my first time since the surgery. I let the instructor know about my condition and was happy to learn that she had planned to have us on our backs a lot. Felt good and made it through the entire Hatha routine!

Hatha Yoga @ 01:00:00

2010-10-28T18:34:00.000-07:00

Had another Somnoplasty treatment Tuesday afternoon that wiped me again so I was not able to do anything beyond simply working on Wednesday.

Hit the treadmill at the gym today and got in a 3 mile walk increasing the pace a bit with each mile.

3 Mile Walk @ 00:43:00

2010-10-26T10:12:00.000-07:00

Today was my first "official" workout since surgery last Monday. I woke up at 6 AM without and alarm and felt quite rested and energized for the first time. Put on my shoes and "power-walked" a loop around my neighborhood and tried not to envy the runners I saw out there. Patience...

I have a follow up appointment with my Dr. today and will see if there is any chance I can be cleared for running/yoga any earlier than the 14 day sentence he imposed. Probably not but it never hurts to ask...

3 Mile Walk @ 00:45:00

Portland Marathon 2010

2010-10-10T16:41:00.001-07:00

I started the race with thrice adjusted descending goals. After the
last few weeks of traveling, being sick and some other crap, I was not
feeling super strong going to the start line.

Speaking of the start line, it would have been useful to have actually
read through the race information to prevent wandering around in the
dark and rain trying to figure out where to go. I ended up starting
with group E, and was supposed to start with group A.

Fortunately it was all chip timed so I was fine - just had a lot of
passing to do the first few miles. All in all it was a good race -
enthusiastically supported, scenic with a few more hills than I
anticipated. I just worked to maintain an 8:40 pace and would
sometimes beat that depending on how many race skirts were ahead of
me...my motto was "so many race skirts, so few miles to pass them
all". :)

My splits were; 8:27, 8:49, 8:45, 7:52, 8:06, 16:45 (missed the mile
marker), 8:45, 8:33, 8:26, 8:25, 9:07, 8:32, 9:12, 8:10, 8:43, 10:21,
8:35, 7:48: 10:07, 9:04, 8:33, 9:08, 8:57, 9:07, 9:00, 2:07.

My watch has me at a 3:49:16 finish - enough to qualify me...barely
but today I will take it.

Sent from my iPhone

2010-08-26T07:58:00.000-07:00

Beth was kind enough to accompany me to the track this morning so I
could redeem myself after last week's interval debacle. She did her
workout and I started my 9x800's (3:38, 3:31, 3:30, 3:30, 3:29, 3:28,
3:31, 3:35, 3:32)

6 Mile Interval Run @ 01:00:00

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2010-08-20T10:39:00.000-07:00

Made it to the pool this morning and the workout was (uughhhhh) intervals :( Managed to keep most of the 10x 100's on the 1:30 but was definitely feeling it. Then had an easy social run with Barbara Rose after.

00:55:00 Swim Practice @ 1800

4 Mile Run @ 00:40:00

2010-08-19T10:35:00.000-07:00

I had 9 x 800 on my training schedule so Beth and I headed to the (fast Shoreline) track in the morning. My intervals averaged between 1:29 and 1:33 for the first 5. Then I fell apart at 6 (1:40) and just could not get myself going again. Couldn't figure out why until I remembered that I had given blood at the end of the day yesterday. Stopped at 6 and jogged back easy.

I know it is going to hurt when I have to do my 10 x 800 but I think it was a wise decision.

4 Mile Interval Run @ 00:40:00

2010-07-25T19:15:00.000-07:00

I learned this week that my sister set the date for her wedding the same day as the marathon I have spent the last 3 or so months training for. So, at the last minute, I decided to run the Light at the End of the Tunnel marathon as a training run to prepare a bit for some of the 50k's I identified to run this fall.

It was an up and back. Steady average 2% gradient on the way up and then that same gradient descent on the way back. Unfortunately, it felt like uphill both ways! I thought, rather mistakenly that I would be able to complete it in 3:45 but was quickly humbled. Perhaps it would have helped if I had not started a bit dehydrated from last night's party. All the rest stops were "do it yourself" and I had to stop for one bathroom break but I held it steady otherwise. It turns out that I did pretty well though - 18th (of 61) overall and 3rd (of 26) in women .

26.2 Mile Run @ 04:03:12

2010-07-22T09:55:00.001-07:00

Today was interval run day. I thought that I had 6 x 800 and was a bit disappointed to learn that today's workout was actually 7 x 800. I did the workout on a different track this morning - a beautiful new one in Shoreline and I am not sure if that is what made me faster or what but if it is accurate, I seriously kicked ass!

7 x 800 Interval Run @ 00:35:00
Splits were: 3:25, 3:23, 3:25, 3:24, 3:24, 3:24 and 3:26

2010-07-19T22:03:00.000-07:00

I spent yesterday in Eastern Washington White Water rafting and had a BLAST! I even got tossed from the boat at one point. I think I did a twisty thing to my ankle when I got tossed because it was a bit sore when I woke up in the morning. Can't wait to do it again :)

After getting in so late, I thought that it might be good to try to sleep in but an early AM text woke me up and got me out for a run. Legs definitely a bit stiff but I was able to work out the ankle soreness. I was hoping to get in a mid-day lift but work ran over any windows of opportunity and before I knew it, I had to go to class.

6.5 Mile Run @ 00:59:00

2010-07-17T15:28:00.000-07:00

I had tentatively planned to run the Soaring Eagle Marathon this morning as a training run but sleeping in won, and I instead ran a 20 mile run on my own.

I set out to maintain an 8:30 pace for the run and hit the goal although I was definitely lagging at the end (where the elevation kicks in...). I stopped at the 20 mile point and walked the last bit home.

20 Mile Run @ 02:46:00

2010-07-12T14:41:00.000-07:00

Didn't make it to swim practice this morning but had a really good run during lunch. Felt fast and light - quads still sore from Saturday but Sunday's EZ recovery run around Greenlake and afternoon Yoga class helped.

7.1 Mile Run @ 01:02:00 (@ 8:45 pace)

2010-07-10T18:19:00.000-07:00

I took yesterday off completely and ran the 10.3 Cougar Mountain Trail Run race. My plan was to finish under 2 hours and I hit it! The preliminary results were posted - my bib was 578 and I finished 70th out of 155. Most exciting is that I finished 6th in the F40-49 group out of 29!

10.3 Mile Trail Run @ 01:55:43

2010-07-08T07:17:00.001-07:00

Interval Run this morning. Didn't break a 7 minute mile but it hurt anyway! Pace was 7:13, 7:10, 7:08.

3.5 Mile Interval Run @ 00:35:00

2010-07-05T13:17:00.000-07:00

I had a 12 mile (8 at tempo pace) run on my schedule today but swapped it for next week's 20 miler because I plan to run the Cougar Mountain 10+ mile Trail Run next weekend. BTW, I looked up the results from the last one, and I placed 98 out of 201 (typical) but was happy to see that I placed 8th out of 34 in F40-49 age group :) Cool!

So I actually ran only 19 miles but kept the pace pretty decent. Ran from Greenlake to the Arboretum through Interlake over to Lake Union and then the waterfront across the Ballard Bridge then Freemont and finally back along Greenlake. I also cut the 3 miles at tempo to 1.4 (7:48 pace).

19 Mile Run @ 02:50:00

2010-06-12T12:10:00.000-07:00

Had a BLAST at today's Cougar Mountain 7.5+ trail run. The organizer is notorious for giving us more than we pay for and this run was no exception. It was billed on the website as 7 miles, then increased to 7.5 day of race and was extended beyond that at the pre-race meeting.

The most significant thing I noticed about the run was that I was not afraid. In the past, the thought of falling used to really freak me out and I would be tense when descending. It may be that the elevation was not as bad, but I had a blast and was able to take the ascents strong and the descents with confidence. I felt awesome and super strong and even was able to really put the speed the last mile. Feeling awesome!

7.5+ Mile Trail Run @ 01:23:00

2010-06-11T06:43:00.000-07:00

Apparently I have shin splints. Been kind of in denial but the pain is recurring so I am icing it (sporadically, okay just once so far...) and making sure I get in some cross training. I dragged my butt out of bed and into the pool this morning. I also decided to run the Cougar Mountain 7 Mile Trail run tomorrow morning so I just swam today.

2300 Swim Practice @ 00:55:00

2010-06-10T09:02:00.000-07:00

This morning's interval workout was a rather hideous one and I was quite nervous about attempting it especially since I have done no speedwork in over a week! However, I ROCKED it!

4 Mile Interval Run @ 00:40:00

1x1600 @ 7:08
1x1600 @ 6:50 (WOW!)
1 x 800 @ 03:32

Just want to point out that the last time I hit a 7 minute mile pace was April of 2006.

Did a rather weenie workout in the afternoon.

Core @ 00:05:00
Upper @ 00:15:00

2010-06-09T17:31:00.001-07:00

Got in a run during lunch today and it was good to get some frustration out...

5.1 Mile Run @ 00:43:00 (8:25 Pace)

2010-06-08T17:28:00.000-07:00

Was very happy to be back in Yoga class this morning. Definitely got less bendy but it was so so so good to be back.

Yoga Class @ 01:15:00

Then went for a (much hillier than anticipated) run during lunch.

6.2 Mile Run @ 01:00:00

2010-06-04T20:38:00.000-07:00

I woke up early yesterday morning and decided to get in an easy 6 mile
run along the beach under that cloud cover. Left the house at 5:45 and
had a great first hour. I missed the beach park on the way back and
found myself on the road that runs parallel. Figured it was all good
and kept running. By then the sun had come out but I was still in the
shade and had half a bottle of water left. That road stretched on and
on and there was less and less shade until I hit that damn highway
again in full sun - and of course I had neglected to put on sunscreen
thinking I would be under cloud cover. My water was running out but I
was lucky enough to see the police station ahead and made it there
just in time together a water refill. Continued on along the hot
highway and then noticed that my shoulders were blistering. Made it to
the turn-off, found the shelter of a bush and called Ann to see if I
could get a ride. Fortunately the came to pick me up and swooped me to
Starbucks. I was a bit freaked out but it could have been a lot worse...

13ish Mile Run @ 02:05:00

Sent from my iPhone

2010-06-02T12:10:00.001-07:00

Ann, Julie, Duncan and I went to Hapuna Beach this morning to get on a
swim and timed it to coincide with their half ironman start time.

I didn't quite make it the entire distance and quickly tired of all
the waves. I do believe though that I did get in at least 1200 so I
was fine with that. The rinsed off, put on some running shoes and
headed home. I planned to run tempo pace on the highway and we
measured it at 4.8 miles. I clocked that section at 00:35:30 so either
the distance was off or I had an amazing tailwind. I felt great all
around and made it back here in 56 minutes.

Sent from my iPhone

2010-06-02T12:02:00.001-07:00

Went for a run yesterday morning along the beach path and wound my way
around the petroglyph paths on my way back. The heat still really got
to me but I still managed to get in about 7 miles.

Sent from my iPhone

2010-05-31T14:22:00.001-07:00

I did something rather unpleasant to my left foot yesterday making it
painful to walk. It got worse as the day progressed and even a night's
sleep did not help. Steve was kind enough to take a look at it this
morning and assured me that I had not done serious damage and just
needed aleve and occassional ice.

So we went to the beach and got in one of the most beautiful swims
ever following the route Julie does. It was so fun to see the coral
and fish!

Sent from my iPhone

2010-05-30T21:15:00.001-07:00

Went for my long run this morning and did a rather meandering route
along the shore to Hapuna. Definitely took my time and suffered quite
a bit on the way home because I came back on the highway. Walked/ran
the last couple of miles and did not even attempt speedwork.

Need a bit more time to acclimate to the heat...

12ish mile run @ 02:15:00

Sent from my iPhone

2010-05-18T20:41:00.000-07:00

Yoga class this morning. She had us do some of our poses with our eyes closed and I was not exactly a fan. I am sure it has nothing to do with my control issues....

Yoga Class @ 01:15:00

Then got in a run from home before class. Was a bit hyped up from some nonsense at work so it helped keep my pace up!

5.3 Mile Run @ 00:46:44 (8:26 pace)

2010-05-17T21:46:00.000-07:00

Commuted on the Hindy to work today. I was supposed to run but really did not want to have to take 3 showers in one day. I also am super chafed from my running bra and after Sunday, I wanted to give my skin some time to heal.

24 Mile Bike Commute @ 01:45:00

2010-05-16T20:52:00.000-07:00

This morning's run was delayed a bit due to poor choices I made around my gin and tonic intake. My route ended up being 13.7 miles instead of the 14 but since I was still hurting a bit from last night, I didn't try to make up the .3 miles. I ran the last 4.4 miles at an 8:00 pace and it really really hurt.

13.7 Mile Run @ 01:52:00

Then went to yoga class. I really do love that class and have decided that it is turning into my version of church on Sunday.

Yoga Class @ 01:15:00

2010-05-16T20:50:00.000-07:00

Went for a super easy ride from home to Lake Washington and then through the I-90 tunnel to downtown and finally home. Was fun to just get on my bike.

20 Mile Easy Ride @ 01:35:00

2010-05-14T20:48:00.000-07:00

Got a super easy run in today during lunch. Kept the pace pleasant :)

3.5 Mile Run @ 00:35:00

Then did weights after the run.

Upper Strength @ 00:20:00
Core Strength @ 00:10:00

2010-05-13T08:19:00.000-07:00

Got my speedwork run at the Roosevelt Track. I do hope that there is a difference in distance between that one and Greenlake because I was definitely slower this morning.

3.5 Mile Speed Workout @ 00:36:00
3 x 800 @ 3:43, 3:36, 3:30
4 x 400 @1:43, 1:41, 1:43, 1:40

2010-05-12T21:15:00.000-07:00

Body has been craving sleep this week. Woke up when the swim practice alarm went off but a moment later, it was 30 minutes later! So slept in a bit longer and went directly to work.

Was hoping to get in a lift or run during work but had taken my work sneakers home and forgot to take them back!

Went for a run after work doing my regular 5 mile run. Was a bit slower than last week...

5 Mile Run @ 00:45:22

2010-05-11T21:15:00.000-07:00

Yoga Class @ 01:15:00

2010-05-10T20:47:00.000-07:00

Skipped swim practice this morning and had a crazy meeting day so was not able to get in a lift. Ran around Lake Union after work with a goal to maintain a 9 minute mile. Exceeded it!

6.1 Mile Run @ 00:51:45 (8:30 Pace)

2010-05-09T14:19:00.000-07:00

Went for my run this morning in my neighborhood. The plan was a 13 mile run with 4 miles at race pace (8 min). I set my timer at a certain point that I had measure to be about 4 miles away and went for it. I did have to stop twice at traffic lights (and stopped the timer) but still ended up not being able to hit the pace. Bummer. I really struggled the last mile up Roosevelt from Northgate and lost some serious speed there :(

13.2 Mile Run @ 02:00:00 (4 Miles @ 00:34:00)

2010-05-09T08:50:00.000-07:00

My friend invited me to go on a hike with her to Mt. Rainier. I was honored to be asked because this is an annual event for her on Mother's Day weekend to visit her mother's ashes. We kept a good walking pace so I am not sure if I really get to count this or not, but I will :)

9.6 Mile Hike @ 03:30:00

2010-05-07T11:32:00.000-07:00

Been a really long week with lots of late nights so I was one pooped caboose in the swim lane today.

2300 Swim Practice @ 00:55:00

Then went for a very nice conversational paced run around the lake with Barbara Rose after. No idea about time so just guestimating.

3.2 Mile Run @ 00:30:00

2010-05-06T19:57:00.000-07:00

Slept in this morning but got in some strength training during lunch.

Core Strength @ 00:10:00
Upper Strength @ 00:20:00

Then went for my interval run AFTER a rather crazy work day. Never a good idea. My workout was (2x800, 6x400).

Didn't get in a long WU because I was pressed for time so just kinda went at it.

3 Mile Interval Run @ 00:29:00

3:30 (800)
3:28 (800)
1:43 (400)
1:43 (400)
1:42 (400)
1:42 (400)
1:44 (400)

Now that I am recording my time, I see that I only did 5 400's! I really really thought I had counted 6. CRAP.

2010-05-05T20:55:00.000-07:00

Had a good swim practice this morning.

2400 Swim Practice @ 00:50:00

Then got on the treadmill for a quick lunch run. Kept a sub 8:30 pace but wasn't feeling it to push it any harder.

5 Mile Run @ 00:42:30

2010-05-04T21:53:00.000-07:00

Ah, Yoga today :)

Yoga Class @ 01:15:00

2010-05-03T20:02:00.001-07:00

Fighting a headache last night so I did not get a restful night's sleep. Skipped swim practice.

Then went for a run in the evening. It was raining HARD out so I debated doing it on the treadmill. Wally shamed me into running outside and so I did. Had a goal to keep a 9 minute mile and kept it even though I cruised a bit too easily on the downhills and had to work a bit too hard climbing my way back home.

5 mile Run @ 00:44:30

2010-05-02T11:58:00.001-07:00

Despite a bit of a dehydration headache this morning from some of the choices I made last night, I had a great run this morning. I staged from Leshi and planned a route along the lake. I mapped out the last 2ish miles for my tempo pace. I must pause here to protest. Since when are the tempo miles at the END of the run? I distinctly remember having the freedom to determine at which point in the run I would do them. Putting them at the end is just MEAN. I am talking to YOU Cheryl.

11:45 Mile Run @ 01:42:00 (8:54 Pace)
Last 2.44 miles @ 00:18:47 (7:41 Pace)

Went to Yoga this afternoon and even managed to talk Katie into joining me. It felt super super good!

Yoga Class @ 01:15:00

2010-05-01T18:56:00.000-07:00

Slept through swim practice this morning and spent the day hitting the books. Ended up just getting in a 30 minute spin on the rollers before heading out for the night.

8.4 Mile Spin @ 00:30:00

2010-04-30T14:01:00.000-07:00

Really struggled with myself to make it to swim practice but was very glad I did!

2100 Swim Practice @ 00:55:00

Then went out for my scheduled aerobic run during lunch. I have a 4 mile loop that I have measured repeatedly (it actually is 4.07 miles but close enough...) so I am pretty sure of the distance. I ran it on Monday at a tempo pace at 00:33:20. Well, today I decided that I was going to at least maintain a 9 minute mile so I was super duper surprised to learn that I had run it at an 8 minute mile pace! I actually tried less hard than I did on Monday. I guess I am feeling a bit recovered from all the longer mileage I had been doing.

4 Mile Run @ 00:32:04

2010-04-29T07:29:00.000-07:00

OMG. This is worth repeating. OMG.

Today was my real speedwork workout. I woke up with a sense of dread but managed to kick my butt out the door and to the track. Did an easy half mile WU and then started my 10 x 400 interval workout. The first was ragged as I lurched around the track at 1:51. My next ones were 1:49, 1:45, 1:44, 1:45, 1:45, 1:41, 1:42, 1:54 and finally ended with 1:39.

3.5 Mile Speed Workout @ 00:30:00

Managed to squeeze in an upper body and core strength session. Didn't even attempt to try legs...

Core Strength @ 00:10:00
Upper Strength @ 00:20:00

2010-04-28T19:25:00.000-07:00

Despite having to leave early, I still managed to get in a good workout at swim practice.

2100 Swim Practice @ 00:45:00

I managed to squeeze in a run during lunchtime on the treadmill. Set the treadmill at 9 minute mile and did the "hill" workout. A good challenge in the higher inclines!

5 Mile Run @ 00:45:00

2010-04-27T19:25:00.000-07:00

Yoga :)

Yoga Class @ 01:15:00

2010-04-26T13:16:00.000-07:00

Had a difficult time falling asleep last night and kept on waking up from 4:10 on so I was pretty sleepy heading into the pool. Made it through the workout but was not able to keep up as well as I would have liked.

2500 Swim Practice @ 00:50:00

Then got in a run today. Usually, Mondays are going to be more aerobic recovery but since I was off my legs yesterday, I decided to see what I had and took off at a pace a little more intense than aerobic. Apparently I will not be able to just head out and run an 8 minute mile on a whim. I will need to actually work for it...

4.07 Mile Run @ 00:33:20 (8:11 pace mile)

2010-04-25T21:39:00.001-07:00

Got to meet with Cheryl today and we re-invented my focus for the season. Ultra-marathons are out. Faster runs are in. On the spot, I signed up for the Portland Marathon and set the goal to run it in (gulp) 3:30. That's an 8:02 pace. OMG. My fastest marathon has been a 3:42 and I was younger (and lighter) then.

So my training sessions will be shorter but harder. This works well with my school schedule and I am psyched, and not just a little terrified.

So I went to yoga class instead tonight. It was super hard but good even though I was a bit concerned at the start because the entire class was made up of skinny white (and flexible) girls. I sweat a small lake but was able to emerge with the ability to walk :)

Yoga Class @ 01:15:00

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2010-04-24T20:35:00.000-07:00

I had one of the more miserable long runs today. Met Katie at her house and ran the first 10 miles of the route she mapped out. Of course, the company was exceptional but we continue to have a distinct difference of opinion about what a flat route means. We climbed and climbed and climbed, and she bounded up like Tigger while I unhappily stomped up behind her. It was super windy so I was surprised to feel so many drops of sweat hitting my calves as I ran. Then my sneakers started to squish and finally I figured out that I had some sort of a leak in my hydration pack. We stopped once so I could check the connections but they were tight. By this point, I had developed a rather unattractive yellow streak from my butt down to my knees.

When we finally departed company near mile 10, I continued down from the Zoo area to Lake Union, along the Burke Gilman and back up to Greenlake and finally her house. My legs were more and more sore and I was definitely feeling the effects of yesterday's leg workout. I also ran out of Gatorade - in the hydration pack although I was certainly wearing most of it by then. This extra liquid provided new opportunities for chafing and my mood got increasingly blacker as I finally finished.

18 Mile Run @ 02:45:00

2010-04-23T13:04:00.000-07:00

Had a good practice this morning and am celebrating making swimming 3 days this week! Whoop whoop :)

2500 Swim Practice @ 01:00:00

Then got in a lift during lunch.

Strength Training @ 00:40:00

2010-04-22T13:03:00.000-07:00

Got in a nice hilly medium long run this morning and saw lots of Earth Day volunteers as I ran through both Ravenna and Interlocken.

8 Mile Run @ 01:15:00

2010-04-21T19:01:00.000-07:00

Made it to swim practice this morning and, for the first time felt as though I had a bit of my swim back. :)

2500 Swim Practice @ 01:00:00

Then got in a tempo run on the treadmill. Did a .5 mile WU, then 4 miles at an 8:27 pace.

4.75 Mile Run @ 00:40:00

2010-04-20T13:01:00.000-07:00

Yoga!

Yoga Class @ 01:15:00

2010-04-19T21:08:00.001-07:00

Swim practice was good and I made it through almost the entire workout!

2500 Swim Practice @ 00:55:00

Then got in a lift during work and even did most of the routine Jerome
put together for me!

Core @ 00:10:00
Lower @ 00:10:00
Upper @ 00:10:00

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2010-04-18T20:52:00.001-07:00

Got in a great 10 miler and it felt so good to run with the sun so
beautiful and bright.

10 mile run @ 01:35:00

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2010-04-17T20:28:00.000-07:00

Been going through some transitions lately and blogging has been demoted in priority. However, I have kept up my training and getting in about 4 runs a week. Still have not decided whether or not I want to run the 50 miler in July but the past two weekends, I have been following the 50 mile training schedule. Last week I ran 14 miles and then 8 the next day.

Today, I mapped a 16 mile run from home but when I re-checked it, it turned out to be only about 15.5 miles.

15.5 Mile Run @ 02:25:00

2010-03-29T20:18:00.000-07:00

Slept in through swimming and decided to go to core class but I missed the bus again! Fortunately, Ruth offered to drive me in and I was happy for the ride although my core may not thank her tomorrow.

Core Class @ 00:30:00

Then got in a tempo run on the treadmill at work. Did a 1 mile WU at a 9:30 pace, then 3 miles at 8:30 finishing with a .25 mile walk.

4.25 mile Tempo Run @ 00:40:00

2010-03-28T20:17:00.000-07:00

Went to Helene Madison for Masters Swimming but was pretty tired so I took it super easy. This included getting out early and enjoying a latte and breakfast wrap while sitting in a comfy chair at Starbucks!

Swim Practice @ 00:40:00

2010-03-27T20:15:00.000-07:00

Went to swimming this morning but the pool was closed :( Waited a bit before heading home to eat some breakfast and get in my long run instead. Mapped a route around West Seattle and got in some good elevation and views.

14.5 Mile Run @ 02:18:00

2010-03-26T15:10:00.000-07:00

Was out way past my bedtime last night and did not make it to swimming. I did try to catch the bus to take Core Class (something I have not been to in FOREVER) but missed it by a few minutes.

Instead, I went to 24 Hour Fitness and got in a weight session. Brought my spinning clothes for an easy spin workout this afternoon...will see if that actually happens...

Upper Strength @ 00:20:00
Core Strength @ 00:10:00

Actually did get in a spin - only for 40 minutes but it was better than nothing!

Spin @ 00:40:00

2010-03-25T09:18:00.000-07:00

Could NOT get to sleep last night :( so when my alarm went off at 5:30, I struggled to wake up. Changed into my running clothes and still was super groggy so I decided to go back to bed. Unfortunately, I could not go back to sleep but while I tossed and turned, I came up with an idea to split my 10 mile run today and do a 6-7 mile route in the morning and remaining 3-4 miles this afternoon.

6.5 Mile Run @ 01:05:00

Got in my 2nd run on the treadmill at work.

3 Mile Run @ 00:28:00

2010-03-24T12:58:00.000-07:00

This morning I was able to sleep until the alarm went off at 4:40 and felt pretty strong during swim practice. We had a set of 3x300's (whew) and I was able to keep up with the big kids!

2100 Swim Practice @ 00:50:00

Had to get out early this time because of an early AM appointment that I had to catch an early bus for. Can't WAIT to get in a run after work - it is BEAUTIFUL out there!!!

Because I had my car, I decided to drive to the Howe Street stairs for my workout. Started by parking at the top and running the mile loop to the bottom. Did stairs for 20 minutes or including a bit of a ladder workout - 1 up, 1 down, 2 up, 2 down etc. Finished by reversing the 1 mile loop back to the car. I had lots of company on the stairs :)

Stair Workout @ 00:45:00

2010-03-23T12:56:00.000-07:00

Was wide awake this morning at 4:30 so getting up for swim practice was not at all difficult. Today was IM day and it while it felt really good to swim, I was feeling a bit of jet lag and ended up getting out about 10 minutes early.

2200 Swim Practice @ 00:50:00

2010-03-22T10:29:00.001-07:00

Got in another treadmill run in the little fitness center before we
headed out for lunch and to the airport. I set it at random and kept
the pace at 8:35 even though I don't think it was actually that fast.
I was a bit too comfortable running :)

7 mile run @ 01:00:00

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2010-03-21T17:26:00.000-07:00

Got in a good longer run today from the hotel room. It was colder than
I packed for and I only had a short sleeve shirt and shorts.
Fortunately it was sunny and I got to run uphill the first few miles
so I was able to warm up a little. I found a great route that even
included some trails!

It's been a wonderful visit and I have had a great time getting to
know my sister and nieces. Of course spending time with Suna is always
fun too :)

12 mile run @ 02:00:00

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2010-03-20T16:15:00.001-07:00

Yesterday was a travel day so I didn't get in a workout. This morning
I awoke to HAIL (for goodness sake) so after waiting around a bit, I
finally decided to try out the dinky fitness room at our hotel. The
treadmill was decent enough and I did the pre-programmed hill workout.
Then did some free weights and core.

5 mile Treadmill Hill Workout @ 00:50:00
Upper strength @ 00:15:00
Core @ 00:10:00

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2010-03-18T12:33:00.000-07:00

I had an 8 mile run on my schedule but managed to turn it into a very slow 9.5 miles. Ran from home through Ravenna Park (pitch black!) and on the trail towards Gasworks. On that trail, I was reminded why I LOVE this city so much. It was a beautiful moment - running in the crisp darkness watching the city wake up. Then I headed up Stone Way and finally home.

9.5 Mile Run @ 01:40:00

I leave for San Antonio early tomorrow morning and the next four days will be about squeezing in whatever workout whenever I can...

2010-03-17T17:05:00.000-07:00

So there's a new(er) guy in the lane who is just too flipping fast. He also does not believe in taking too many breaks either so it turns out to be one big unpleasant chase for me. A couple of people in the lane throw on buoys, fins, paddles - whatever it takes to keep up that's not my style. I guess I am just old school.

After the first set of 75's (getting lapped...) I moved down a lane and kept it simple. Still got in a good workout.

2500 Swim Practice @ 01:00:00

Got in a lift at the gym at the end of my work day. It has been (egad) weeks since I have lifted so I am going to pay for this tomorrow.

Upper Strength @ 00:10:00
Lower Strength @ 00:20:00
Core @ 00:10:00

2010-03-16T20:22:00.000-07:00

I have been sleeping terribly lately and last night was no exception. Apparently I set my alarm incorrectly because it did not go off and I was able to sleep in until about 6:30. Was not feeling terribly inspired to run but did a tempo run on the treadmill while listening to my audio book. I then changed into workout clothing when I got home with the intention of going to the gym but here I still am, in Lycra/Spandex...blogging and watching "The Biggest Loser". Hmmmm....

4.25 Mile Tempo Run (3 miles at 8:34 pace) @ 00:40:00

2010-03-15T20:21:00.000-07:00

Swim practice was good because I could actually keep up with my lane mates today!

2600 Swim Practice @ 01:00:00

2010-03-14T19:35:00.000-07:00

I have been unable to get myself to blog regularly but I have been keeping up with my training. Last week, I ran the Lord Hill 50k in Snohomish and had a good time running through the beautiful 3 loop course. I did the first 2 10 mile loops in exactly 2 hours each but the last loop took me 2 hours and 45 minutes. They added an extra loop of 1.07 miles and apparently it took me 45 minutes to do that :(

It did take me longer to recover than I hoped it would and I ended up going home sick and taking a sick day at work. I did not feel better until Thursday so it has been a light training week.

Today I planned to run 12 miles but ended up doing only 10 because toe (sans toenail as of Saturday) was really beginning to hurt. It was important to me to get in a run, and soak up as much sunshine as I could.

10ish Mile Run @ 01:36:00

2010-02-20T16:35:00.000-08:00

Decided to let my body decide when I was ready to wake up. I ended up sleeping until 7 and missed swim practice. Spent the morning working on homework promising myself a bike ride in the sun once I finished.

After cleaning the chain, and pumping up the tires that were practically flat from months of neglect, I hopped on the bike and went for a spin. Had a semi-route in mind and managed to meander along the edge of both Lake Washington and Lake Union, and even got a little lost on the top of Queen Ann.

26.4 Mile Ride @ 02:06:00

2010-02-19T09:08:00.000-08:00

There was some drama today in our swim lane so the workout had some unintentional extra rests. Unrelated to the drama, I do wonder if I am getting slower or if my lane is getting faster...

2500 Swim Practice @ 01:00:00

Got in a WONDERFUL speed run in the sun during my lunch break! Kept a sub 8 min mile pace :)

4.25 Mile Run @ 00:30:00

2010-02-18T20:36:00.001-08:00

Last week, I cashed in my Christmas present. A session with Jerome. OH. MY. The workout was/is great but it made me whimper pretty quickly. In my defense, I was having a tough time recovering from the Orcas Island 50k.

However, this week finds me much better rested and finally running at an average pace for me. Got in my medium long run today and Jerome's Plyometric workout in the evening even though doing those moves at the Northgate Gym made me feel like a complete self-conscious dork.

9 Mile Run @ 01:43:00

Strength @ 00:45:00

2010-02-06T20:50:00.000-08:00

Today was the Orcas Island 50k and it could not have been a more beautiful day for it! Knowing I was not going into it as trained as I should have been (missed my 4th training run the last few weeks), a bit stressed from school/work and a few pounds heavier, I committed to just running MY race and enjoying the experience.

And what a feast for the soul! Ruth scored us an amazing suite with a mini-kitchen, a fireplace and view of the water. From BED. The run itself was simultaneously cruel and stunningly generous and I experienced the usual highs and lows that come along with it. Couple lessons for next time - get in FRONT of nutrition and really practice downhills. Looking forward to future runs and adventures. Quick shout out to Barbara Rose who had a great fast run!

31 Mile Run @ 07:45:00 ?

2010-02-05T08:49:00.000-08:00

Swimming only - kept it easy.

2500 Swim Practice @ 01:00:00

2010-02-04T20:44:00.000-08:00

Got in a run this morning and managed to wipe out again on the sidewalk near Greenlake. Ruth mentioned that she was a little concerned about sending me up a mountain this weekend if I trip on a flat sidewalk!

7ish Mile Run @ 01:06:00

Then got in a very quick lift before catching the last bus home.

Core @ 00:10:00

Weights @ 00:20:00

2010-02-03T21:10:00.000-08:00

Ouch. Swam with the fast people today but managed to hang in there except for only one 50 (pull).

2800 Swim Practice @ 01:00:00

2010-02-02T21:09:00.000-08:00

Had to get to work early so only got in an hour of Yoga.

Yoga Class @ 01:00:00

Then went for a 4 mile fartlek run during lunch - sprinted between fire hydrants.

4 Mile Run @ 00:35:00

2010-02-01T21:03:00.000-08:00

Because I had a short long run on Sunday, I was able to get up for swimming!

2500 Swim Practice @ 01:00:00

Then crammed in a very quick lift in order to catch the last bus home.

Weights @ 00:20:00
Core @ 00:10:00

2010-01-31T18:53:00.000-08:00

Taper for the Orcas 50k has begun! Had a 12 mile run on my plan, but ended up running a 14 mile route instead. Wasn't too worried about the extra mileage - had skipped my speed run workout so I was behind. All my runs this week have included running up Freemont and I hope that I am paying the pain forward. Hear that Mt. Constitution?

14 Mile Run @ 02:06:00

2010-01-29T19:03:00.000-08:00

2700 Swim Practice @ 01:00:00

Been a long week and I was super tired...skipped the speed run in favor of happy hour with Ruth.

2010-01-28T18:59:00.000-08:00

Got in a good run this morning from home through Ravenna, on the trail and home via Freemont.

10.5 Mile Run @ 01:40:00

2010-01-27T18:58:00.000-08:00

Swimming only today.

2700 Swim Practice @ 01:00:00

2010-01-26T20:33:00.001-08:00

Made it to Yoga this morning and was pretty tight. Ouch.

Yoga @ 01:30:00

Then got in a really good hill workout on Beacon Hill. Did 7 repeats
between 2:33 and 2:45 and really worked hard both up and down.

Hill Repeats @ 00:50:00

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2010-01-25T19:27:00.001-08:00

Turned off the 4:40 alarm and got an extra couple hours of sleep.

Managed a lift during the day.

Upper Weights @ 00:30:00
Core @ 00:10:00

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2010-01-24T19:33:00.000-08:00

I thought that my long run was supposed to be 19 miles so I did a route starting with a loop around Seward Park, back through the Arboretum, over Univ Bridge to Gasworks, then home via Freemont.

When I got home, I learned that it was actually supposed to be only 17 miles. BUMMER!

19 Mile Run @ 03:05:00

2010-01-23T19:30:00.000-08:00

Swim practice this morning included a "fun" set of 100's (5x100 on 1:50,5x100 on 1:45, 4x100 on 1:40, 4x100 on 1:35). Was a bit scared of the last set but made it through. Then spent the remainder of the day doing homework.

4000 Swim Practice @ 01:30:00