My shoulders and legs are aching a bit from yesterday so swimming was not completely easy. However, Sarah swim today so that always makes things better!

2300 Swim Practice @ 00:50:00
______________________

So for weight training today, I mixed up the order to do my core first and will now list my weights in the order I do them. I am also color-coding my workout and RED will indicate if I went up in weights and BLUE will indicate if I went down.

Weight Training

CORE
3 x 1:00 Plank
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
1x 12 center, 1x8 each side situp on slanted bench, 1x5 center
1x12 center, 1x8 each side Leg Up on Slanted Bench
Back 2x 15 @ 10 lb plate


SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x16 @ 6 dumbbells


CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 1x15, 1x12 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x13, 1x12 @ 20 dumbbells

TRICEPS
Kick Backs 2x15 @ 10 dumbbels

LEGS
Lunges 2x15 @ 10 lb dumbbells (legs tired from yesterday)
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 90 lb
Hamstring 2x12 @ 55 lb
___________________________

Went for a fun aerobic run with Katie after work around Greenlake. Did not have my HR monitor and we tried to keep it aerobic -- until she went too fast (but of course she said that I was going too fast...)

3.5 Mile Run @ 00:27:30 (guess)

We went cross-country skiing today at Snoqualmie Pass with our friend Cara (who skied telemark on another area).

The total trip was about 10 miles or so and we were out there for about 3 hours. I will count it as a running workout.

This morning started out badly because my weigh-in had me up again. I am trying not to get too caught up in the numbers because I feel strong and know that I am fit. But it does not mean that I am not a complete head case about it :(

168

Did a long run today and coordinated it well with Ruth's bike ride. I drove to Log Boom and left the car -- and she rode from home around the North end, picked up the car and drove home. From there, I ran down the Burke-Gilman to Gas Works and then up Stone Way, across Greenlake and up the final hill to home.

While I running on the Greenlake path, I heard a runner coming hard up behind me and it turned out to be Eugene :)
It sure was nice to run and chat with him at the end of a long hard run but I could not convince him to go up the final hill with me! I tried to do last mile fast mile from 80th and 5th but I did not have much left. I did get my heart rate up though.

16 Mile Run @ 02:38:28
146a (last 00:08:49 at 157a, 162m)

This morning, I had almost convinced Ruth to skip swim practice and sleep in. Sleep has been a gourmet commodity in our really busy week. But she was unable to fall back asleep and I reluctantly agreed to go to practice with her.

I am glad I went because I had a terrific workout! I swam with Sarah and Duncan and worked very very hard to keep up with them. We had a workout in honor of Friday the 13th and did sets of 13 x 50 and 75. The 13 x 75 was quite challenging as the odds were fast and hard. I kept my head down and focused on my streamlined "swimming tube" to not get dropped completely.

Swim Practice 2500 @ 00:55:00

I have an aerobic run planned at lunch and Ruth and I are going to lift weights after work. Then tomorrow will be a complete rest day (I promise, coach!).
_________________

I just had the best run! I feel like something clicked yesterday and I am instantly stronger. It started during swim practice yesterday and I was able to engage muscles and body and power up to keep up during the 300's. Then during spin class, I engaged my hamstrings and core and was able to make it through a strenuous strength training set. Today's swim practice was also hard, but I was able to engage everything -- my mind, breathing and muscles and keep up. Then my run just felt strong and smooth. When I hit the hill at the end of the 6 miles, I just thought "bring it" and sailed right up. I did a bit of core after my run to get a head start on tonight's last workout.

So there may actually be something to this weight training. Imagine if I had started this years ago when my coach told me to!

6 Mile Aerobic Run @ 00:53:11
146a

CORE
3 x 1:00 Plank
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
_________________________

A triple workout on the Friday of a long week finally humbled me. I struggled with lifting after work but made it through.

Weight Training

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x16 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x13 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 80 lb
Hamstring 2x12 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells

CORE
1x 12 center, 1x12 alternate side situp on slanted bench, 1x5 center
1x12 center, 1x8 each side Leg Up on Slanted Bench
Back 2x 115 @ 10 lb plate

Had a good swim practice this morning despite Emily being a no-show. Because Sarah wrote the workout, it took a bit longer for our lane to get started so the distance was not as long. But I hung in there easily on the 300's.

Swim Practice 2300 @ 00:50:00

Then Dina kicked my ass in spin class.

Spin Class @ 00:50:00
139a, 166m

Had a good brick this morning. Did the 6AM Spin Class with Dina who really focused on leg strength today. Not too much fun for me because my legs are complaining about yesterday's lunges...

Then a 3 mile tempo (race pace 8:20) run on the treadmill. I am done for the day! :)

12+ Mile Spin Class @ 00:47:00
129 a 161m

3 Mile Race Pace Run @ 00:25:00
163a 187m

Had a great swim practice this morning. It is always nice to swim with Sarah :)

Swim Practice 2500 @ 01:00:00

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x15 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 80 lb
Hamstring 2x12 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells

CORE
1x 12 center, 2x12 alternate side situp on slanted bench, 1x5 center
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 10 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

I "cheated" and weighed myself this morning to see if there was any credibility to Ruth's theory that we ate a lot of salty food on Friday and Saturday nights -- affecting the weigh in. I was down again to 166.8 which is in line with the gradual weight loss I have been achieving. Or I am simply dehydrated :P
______________________

Ended up being an unplanned rest day today. Because I was concerned about Janarah after her tough game yesterday, I called her on the way to my CompuTrainer workout. Her mom told me that she had a really rough night on Sunday as the basketball game was the last straw in a stressful week. I cancelled my participation in CT and scooped her instead. Ruth and I had dinner with her and just spent the evening talking with her and playing board games.

Damn. This week's weigh-in finds me back to where I started at the beginning of December. This is discouraging because I am making better food choices and my workouts are increasing in both time and intensity but my body is not budging. Crap.

168.2 (+1)

Have a 15 mile run planned. Running from home to West Seattle to meet Ruth and Gisela at All-Star Fitness.
___________________________

Did my LSD run -- went from home to Greenlake and then over to Ballard and down 15th. Then I got on the bike trail and ran along the water downtown and over to West Seattle. While I dressed appropriately for North Seattle, I got pretty cold running along the sound and the wind was pretty unpleasant. However the run did not kick my butt too badly as I did some weights at All Star Fitness after my run but did not have time to get in a complete weight training session.

Not sure of the exact distance but I think my run was probably 15+

15+ Mile LSD Run @ 02:32:00
141a

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x8 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

Today's bike ride was a bit of an adventure. I rode with Ti Women at 10:00 -- who advertised the ride as -- and I quote directly:

"Ride appx. 3.5-4 hours out to Snohomish and back via Woodinville. Pace: avg 16-17 mph (we will keep an endurance-aerobic pace - no need to toss our cookies in January)."

However, those guidelines were not adhered from the start as we flew up the Burke-Gilman trail at 20-22 miles an hour with a paceline that scattered many disgruntled (rightly so) trail patrons. Then I barely hung on to Snohomish busting my ass to get with the group only to be dropped within minutes. Fortunately, Robin was very kind to ride with me and we paced each other back to the group.

Once we turned around in Snohomish, our Burke Gilman Trail karma came back and kicked our butts as the heavens opened up and we fought a headwind and sidewind and sheets of rain on the way back home. On the way back to Woodinville, a teammate -- Kelly was really beginning to bonk and fell behind. I soft pedaled and stayed with her as the rest of the group took off. We re-grouped in Woodinville and she was really getting shakey. When she turned off pull in to Wendy's and call for the cavalry, I followed her because I was very concerned about her being alone.

I forced coffee into her and we chatted for a bit to be rescued by Ruth. I lost my bike computer but Kelly told me that we rode 42 miles at a 15 average.

42 Mile Bike Ride @ 03:00:00

Another good swim practice and I was not feeling too trashed from yesterday's hard brick.

Swim Practice 2650 @ 01:00:00

Then lifted weights at 24 for lunch. I am done for the day!

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x12 @ 70 lb
Adductor 2x12 @ 80 lb
Hamstring 2x12 @ 55 lb
Leg Press 2x12 @ 130 lb machine

CORE
1x 12 center, 2x8 side situp on slanted bench
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 10 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

Today was a hard workout day. Started off the morning with our first swim practice in 2006 accompanied by Duncan and his pull bouy of death. Then off to Spin class where Dina worked us hard on the leg strength -- then bricked it with a 3 mile race pace run on the treadmill.

Swim Practice 2700 @ 01:00:00

Spin Class @ 00:50:00
139a, 159m

3 Mile Race Pace Run @ 00:25:00
160a, 173m

Went for an aerobic run this morning rather than the scheduled spin/run brick I planned (will do that tomorrow).

We ran from our house, around Greenlake and back up for a 6ish mile run. It took me a while to wake up and I did not feel good until we hit 80th and Roosevelt (perhaps because I knew I was almost home) where I kicked it up a bit.

I am happy to be done with my only workout for the day!

6 Mile Run @ 00:55:00
143a

Back to work today after a good break. Went for a swim at 24 because swim team practice does not resume until tomorrow morning. Did a very easy short swim.

Swim 1000 @ 00:30:00

Then went to 24 at lunch to lift weights. For the new year, I increased as many weights as I could and was suprised that I could handle the extra resistence. Guess I am not working as hard as I thought I was :)

Weight Training

CHEST
Bench Press 2x12 @ 50
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x12 @ 70 lb
Adductor 2x12 @ 80 lb
Hamstring 2x12 @ 55 lb
2x15 Lunges with 15 lb dumbbells

CORE
1x 12 center, 2x8 side situp on slanted bench
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 5 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

After a nice leisurely breakfast, we went for my scheduled long run around Lake Union. I then ran home from there for a full 10 miles while Ruth drove back. Kept the pace very very easy and felt good. Did "last mile fast mile" from Roosevelt and 80th to 90th and then to 12th. The distance was not exactly an entire mile but it was a good challenge as it was entirely uphill at the end.

10 Mile Run @ 01:34:00
143a
tempo portion @ 5:18
166a, 173m

Did a 10 mile Time Trial CompuTrainer session tonight with my bike team. It was quite hard especially because my legs were starting to feel the effect of yesterday's ski excursion.

10 Mile Time Trial @ 00:29:44
152a, 161m

Weekly weigh-in finds me down again slightly after last week's Christmas amnesty. Damn this is going slowly. Hopefully after all the holidays it will get easier.

167.2 (-1 total)

We are headed to Snoqualmie this morning for a day of cross country skiing.

Started an easy 30ish mile bike ride outside and the rain chased me right around the block back home. It was fine because I needed to get my last flat tire of 2005 on my car fixed :(

So I did an indoor tempo interval spin on the rollers gearing up so the resistance was hard at 75 rpm's. Not feeling 100% -- perhaps it is because we got in after 1:00 AM and got up early.

Spin

10 Min WU

10 min Tempo Interval 1
134a, 139m

5 min recovery
119a, 134m

10 min Tempo Interval 2
141a, 150m

5 min recovery
124a, 149m

10 min Tempo Interval 3
141a, 147m

CD

Flight leaves for Seattle tonight so we went to the gym for a quick spin and lift. It will probably be the last time for a while that I will hear country music and Christian rock during a spin class.

Spin Class @ 00:45:00
137a

Weight Training

CHEST
Bench Press 2x12 @ 45
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 dumbbells
Shoulder raise side and front 2x12 @ 5 dumbbells

BACK
Seated Row 2x12 @ 70 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 15 dumbbells

TRICEPS
Assisted Dip 3x12

CORE
3x 12 (right, center, front) situp on slanted bench
2x12 Leg Up on Slanted Bench
Back 2x 12
Captain's Chair 1x12
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

Got in a tempo run today and it was good despite feeling quite sluggish at the beginning. Warmed up easy for about 2 miles and then ran the tempo portion on the beach and felt strong.

5+ Mile Tempo Run
Tempo Portion was 26 minutes with 158a HR

Ruth's parents took us to Savannah for the day so we started this morning with an aerobic run along the beach.

6+ Mile Run @ 01:00:00

Took today very easy and mellow as I took today as a recovery day from my family. We went to the health club as guests of Ruth's parents. I swam for a very short while in their facilities itty bitty 20 yard pool and then did the beginner yoga class with her mom.

This morning, Ruth and I went to her parent's health club and got in some upper body weight training and a spin class. The facilities were okay a bit expensive for a day pass because we were not allowed to purchase a weekly pass as a couple as a couple is a married man and woman only :(

I miss Seattle

Spin Class @ 00:45:00
137a

Weight Training

CHEST
Bench Press 3x12 @ 45
Chest Flyes 3x12 @ 25 dumbbells

SHOULDERS
Overhead Press 3x12 @ 20 dumbbells
Shoulder raise side and front 3x12 @ 5 dumbbells

BACK
Seated Row 3x12 @ 60 machine
Lat Pull Down 3x12 @ 60 machine

BICEPS
Concentration Curls 3x12 @ 15 dumbbells

TRICEPS
Assisted Dip 3x12

CORE
3x 12 (right, center, front) situp on slanted bench
3x 12 Back
3x 12 Captain's Chair

For a Christmas treat, I left my HR monitor at home and just ran around my parents' development for about 45 minutes. It was a good run and I got to wish Merry Christmas to all their retiree neighbors, as well as race some guy in his three wheel bike :)

Ruth is on her way to have Christmas dinner with my family and then we drive back to St. Simons Island in Georgia to stay through Friday.

@ 4.5 Mile Run @ 00:45:00

Core
3x 01:00 Plank
2x 00:45 Side Plank with Rotation

Today was my long run. Dad found me a 14-15 mile route along the Halifax River between two bridges (Granada and the bridge south of Route 40, the International Speedway). It was a wonderful and beautiful run and I was plenty tired by the end of it. It started out a bit hot and I was concerned about the heat and humidity. But it ended up clouding up so I survived. I was too tired at the end (plus I had to go up a bridge) to attempt last mile fast mile so it was a very slow pace throughout. I kept my HR between 130-140 throughout.

15 Mile Long Slow Run @ 02:30:00

Found a 6 AM Master's swim practice at the Ormond Beach YMCA and then an 8:30 Spin Class at the Olympus Health Club on Atlantic avenue. It was a bit of running around but I made it to both. My family was not happy with me for missing breakfast at iHOP with them but I really needed to move and knew this would be my last chance to bike for a bit.

Swim practice was beautiful. The pool was outdoors and heated. When I got there, it was still dark and the pool was just wonderful. The workout was an excellent butt-kicker. I was too slow to swim with the better swimmers but too fast for the beginners so I had my own lane.

We started the workout with fins -- 12x50 Shoot Down (kick underwater to other end - nose 6 inches from bottom) and then sprint back. I did that on the 1:05. Then there was a set of 3x(3x100 on the 1:50 then 3x25 on the :30). That was hard especially because I did not have Sarah to draft off of. Then we did a set of 4x150 pull. She had me do the fingertip drill because my arm is too flat in the water.

Masters Swim Practice 3200 @ 01:20:00

Spin class was a complete trip! It was in the back of a health club and the room was rather long and narrow but the bikes were good. The instructor looked to be a very fit 50+ year old in a striped animal print top and blond teased hair. She was on a stage in the front. She drew a line on the whiteboard in yellow marker indicating the elevation of our workout. Then the kicker. She turned out the lights and the black lights began to glow. All of a sudden our elevation map started to glow as well as the mouthpiece of her microphone. The entire class was really bad 80's music. A couple of times, she hopped off her bike and walked around giving us the thumbs up and high-fiving some of the regulars. Her sprints started with the cue "giddayup". It was a lot of fun, in a surreal kind of way and I got in an excellent workout.

Spin Class @ 00:50:00
142a

Went for a run this morning. Did a few miles of it at tempo pace and ran around my parent's neighborhood and out on the freeway for a bit. Then got in some weight-lifting at their clubhouse after. Not a lot of equipment there but I made do.

6+ Mile Run @ 01:00:00
CORE
3x 1 Min Plank
2x .45 Min Side Plank with Rotation

Weight Training

SHOULDERS
3x12 Upright Row @ 20 Dumbells

BACK
3x12 Row
3x12 Lat Pull Down

CHEST
Chest Flyes 3x12 @ 25 dumbbells

BICEPS
Concentration Curls 3x12 @ 15 dumbbells

TRICEPS
Tricep Extension 3x10 @ 10 dumbells

CORE
3x12 (right, center, front) situp on slanted bench

LEGS
3x12 Lunge with @ 15 Dumbells

Traveled all day to Florida to spend Christmas with my folks. No workouts today.

No swim team until January so I went to 24 for my own swim workout. Kept it to a slow/aerobic pace and did not push it hard with any intervals.

2000m Swim @ 01:00:00
500 WU (S, K, P)
500 Swim (every 4th kick)
400 Pull (every 4th scull)
300 IM (K, D, S by 25)
200 Kick (rotate between front with board, side and back)
100 Swim

Went for a treadmill run during lunch. I started out at a 9 min mile pace but could not maintain it and ended up dropping to a 9:30 pace. I did choose a treadmill workout that varied the incline so it was a bit harder -- but my pace was still pretty pokey.

5.5 Mile Run @ 00:52:00
150a, 165m

Slept in this morning until 7:00. Starting to feel pretty overwhelmed with the holidays and my upcoming trip as well as with the lingering effects of my cold most recently aggrevated by yesterday's race. I decided to not attend tonight's CompuTrainer session and will do an easy aerobic spin tonight after work on the rollers.

Did manage to get in a good lift at work during lunch today though.

Weight Training

CHEST
Bench Press 2x12 @ 45
Chest Flyes 2x12 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x12 @ 17.5 dumbbells

TRICEPS
Tricep Extension 2x10 @ 10 dumbells

CORE
3x 8 (right, center, front) situp on slanted bench
3x 10 (right, center, front) Leg lift on slanted bench
2x 12 Back @ 5 weight
2x 15 Captain's Chair
3x 1 min Plank
1x 45 sec each side Side Plank with Rotation

LEGS
2x12 Lunge with 4 lb medicine ball rotation
Abductor 2x15 @ 70 lb machine
Adductor 2x15 @ 65 lb machine
Hamstring 2x12 @ 50 lb machine

Decided against even the roller session and instead went out for dinner with Ruth as we have both been running around way too much without any 1:1 quiet time.

Today's weigh in finds me down .2. Total of -.6 for the month so far. This is going slowly but as Ruth pointed out, I am maintaining and even losing slightly during the holidays so that is good news.

167.6

Had a good time at the 12k's of Christmas run. Started it out planning to do it easy as a 9 minute mile pace but a mile into it, I felt good and picked up the pace a bit. It was a good challenge with a couple of climbs but the downhills sure helped.

12K's of Christmas Race @01:03:45 (8:30 Pace)
161a

Mile 1 @ 00:10:17
hr not accurate

Mile 2-3 @ 00:17:13
158a

Mile 4 @ 00:09:29
156a, 167m

Mile 5 @ 00:07:24
154a, 164m

Mile 6 @ 00:08:17
160a, 165m

Mile 7 @00:07:52
161a, 165m

Mile .46 @ 00:03:34
167a, 171m

Today we rode the Tour de Cure route as Ruth really wanted to ride it today. I was psyched but was shortly FREEZING and extremely cranky the entire time. I got hot and sweaty climbing the first 11-15% grade hill in the beginning and was soaking wet and cold the rest of the time. I thought the ride would never end and was especially surly about headwind in the few flat areas that kept us at 8-11mph. I am so glad to be off the bike. Tomorrow is the 12k's of Christmas run with Ruth, Katie and some other friends. Because I have been on my legs every day since Wednesday so I have no expectations of a super fast time.

48 Mile Bike Ride @ 03:20:00

Swim practice this morning had a good butt-kicking set lead by the indomitable Sarah. The hard set was 4x (4x50). Each set descending so the first was on the 1:00 and the last on the :45. I only made 2 of the :45's but it was a good challenge and I felt okay doing it.

Swim Practice 2500 @ 00:55:00

I then went for a short run at lunch. Once my lungs hit the cold air, they complained and did not stop the entire time. I only got in about 3 miles and ran fairly cautiously in the still icy areas.

3 Mile Run @ 00:29:00
140a

Slept in this morning to rest a bit and just did a spin workout at lunch. Dina's workout was pretty good and I was able to get my HR up without feeling like I wanted to fall off the bike.

Spin Workout @ 00:50:00
141a, 169m

Still not feeling 100% but did modify my workouts to accomodate. Went to early AM spin class and was fortunate enough to have forgotten my watch HR monitor so I did not get obsessed with the numbers. I did not turn the tension up as high as I usually do and worked to keep the workout within a reasonable range.

Spin Class @ 00:50:00

I then bricked it by running 3 miles on the treadmill. I mistakenly assumed that I would just pound out a tempo run since my Spin class effort was not 100%. By 2/10 of a miles at an 8:20 pace, my body made me slow down to a 9:22 pace :( But I stuck in there for all 3 miles. I put my hands on the HR monitor sensors and registered 150 for the end of that 3 mile run.

3 Mile Run @ 00:28:00

After work, I was able to get in some weight training before Ruth picked me up to go to our team holiday party.

Weight Training

CHEST
Chest Flyes 2x10 @ 27.5 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACKSeated Row 2x15 @ 60 machine
Lat Pull Down 2x15 @ 60 machine


CORE
1x10 middle, 1x8 left, 1x6 right situps on slanted bench
3x10 Leg Raises on slanted bench
2x12 Back
2x12 Captain's Chair

LEGS
Abductor 3x12 @ 70 machine
Adductor 3x12 @ 70 machine
Hamstring 3x12 @ 60 lb machine
3x12 Lunges with Rotation @ 4 lb Medicine Ball

Took the day off today. Well, mostly even though Ruth calls BS on me.

I got up and went to swim practice. About 30 minutes into it, I moved over to another lane because my chest was congested and I could not breathe. There I swam easy and then got out early and sat in the sauna to try to clear my air passages.

So I did take the rest of the day off entirely.

Swim Practice 1500 @ 00:40:00

Just did weight training today and did not push it too hard with the weights because I am definitely not 100%. Added a lunge with rotation and medicine ball -- exercise in this month's Runner's World.


Weight Training

CHEST
Bench Press 2x12 @ 45 lbs
Chest Flyes 2x15 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACK
Seated Row 2x15 @ 60 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x12 @ 17.5 lb dumbbells

TRICEPS
Assisted machine dips 1x10, 1x8 @ 110 lbs

CORE
1x10 middle, 1x8 left, 1x6 right situps on slanted bench
2x12 Back
2x12 Captain's Chair
3x 1:00 Plank
3x :45 Side Plank with Rotation

LEGS
Abductor 2x15 @ 70 machine
Adductor 2x15 @ 70 machine
Hamstring 2x12 @ 60 lb machine
Lunges with Rotation @ 4 lb Medicine Ball

Up early this morning for the Jingle Bell Run we are running with Janarah.

My weekly weigh in found me down slightly at -.4. I have been making consistently good choices this week and am fine with a gradual and consistent loss.

167.8

After the 5k run, I will run my way home while Ruth takes Janarah home to get in my 13 miles. Then we are back to pick Janarah up for her first basketball game and then Ruth is taking me out for a date at Wild Ginger and the Seattle Men's Chorus concert. :)

Ended up running a bit longer than I planned as I got lost downtown after the 5k run. Ended up with a total run time of 02:30:00 followed by a 1 mile walk after the run. It definitely took a lot out of me and I am feeling a bit sick.

15+ Mile Run @ 02:30:00
140a

Got in a lot of sleep last night -- almost 10! Felt okay in the morning and then Ruth and I went for an easy 25 mile ride that just kicked our asses. We just could not stand to let a sunny Seattle winter day go un-ridden but that may not have been the best choice. But we were proud of ourselves for having the common sense to only ride 25 miles.

I think that whatever we have has been much harder on Ruth -- because after feeling crappy after the ride, I seem to be doing much better than she. Perhaps it is because she went running the day she stayed home sick while I was one with the couch.

I did a bit of core tonight because I did not get weights in today nor will I be able to tomorrow as our day is packed.

Weight Training

CORE
3x 15 Crunch on Ball
2x 12 Back on Ball
3x 1:00 Plank on Ball
2x 00:45 Side Plank

BICEPS
2x15 @ 16lb Hand Weights

TRICEPS
2x12 @ 8lb Hand Weights

Well, I officially have whatever crud Ruth has. I slept in this AM and just have a lifting session planned for lunch. If it takes the course that Ruth's took, I will not feel well enough to ski tomorrow.

Ended up going home early and not getting any training in at all.

Well, I survived this morning's swim practice with Duncan and his pull bouy of death. We did a set of 6x200 pull. Descending. Yikes. I sat out a 50 twice just because I simply could not keep up with him. But I did get a bit more than the usual yardage in.

Swim Practice 2500 @ 00:55:00

My 11:00 meeting was cancelled today so I was able to go with my original plan of a brick workout. Spin class + 8:20 Race Pace Run. I made it but I did work harder than I have for a long time.

Spin Class @ 00:50:00
140a 164m

3 Mile Run @ 00:08:20 Pace
160a 168m 167e

Now that I have done the equivalent of a Sprint Distance triathlon today, I am off to donate blood.

Went to spin class this morning and that will be my only workout of the day. Ruth is battling a rather fierce cold right now so I may also be shortly...

Spin Class @ 00:50:00
133a

Got up this morning and went for an aerobic run. Drove to Bellevue and then ran my usual 6 mile loop. Pace was a bit slower because it was dark and wet out -- and I am a wuss about potentially slipping.

6 Mile Run @ 00:56:00
143a

I have an afternoon dentist appointment and I will lift after that before we pick up Janarah to take her to basketball practice.

Weight Training

CHEST
Bench Press 2x12 @ 45 lbs
Chest Flyes 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12, 2x10 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACK
Chin Up Assisted 2x8, 2x4 @ 125 machine
Seated Row 2x12 @ 70 machine

BICEPS
Concentration Curls 2x12 @ 17.5 lb dumbbells

TRICEPS
Assisted machine dips 2x12, 1x8 @ 125 lbs

CORE
2x12 Crunches on Ab Machine
3x1 min Plank
2x12 Back
2x15 Captain's Chair

LEGS
Leg Press 2x12 @ 100 lb machine
Abductor 2x15 @ 115 lb machine
Adductor 2x15 @ 105 lb machine
Hamstring 2x12 @ 70 lb machine

Today was a swim day only. Took it easy and even rested for a couple of 50's during a couple of the 100's.

2300 Swim @ 00:55:00

500 WU
3x (5x100) @ 01:45, 01:40, 01:35
10x50

Today starts my official Boston Marathon training and my "biggest loser" challenge with Gisela. Last week in the pool we made an agreement to challenge each other to lose weight. Our first goal is a 10 pound loss. The first person to lose the weight is treated by the other to a pedicure. But the pedicure cannot happen until both of us have lost the 10 lbs. We agreed to weigh in on Sundays and also measure once a month. I stepped on the scale this AM and was very surprised by how my weight had crept up -- despite my not noticing a difference in the way my clothing fits. It is a good reality check. Of course my baseline weigh-in follows a night of dirty martinis and egg nog ;)

Because my running increases this week, I do not think it will not be difficult for me to start to drop weight. I am going to start out by not doing all the complicated food tracking. I will just work to be more attentive to what I put into my mouth and see how that -- combined with the increase in activity will go.

Here are my stats (I truly am shaped like a Lego!)

Weight: 168.2
Bust: 40.5
Chest: 37
Waist: 37.5
Hips: 38
Thighs: 22
Calves: 14.5
Upper Arm: 12
Forearm: 10

Did my 10+ mile run today. We drove to Gasworks Park and ran around Lake Union. Then I ran home from there. Did my last mile, fast(ish) mile from 80th and Roosevelt to 1 block from the house. Then I walked the last bit to cool down. Forgot my watch so I have no idea what my HR or time was.

10+ Mile Run @ 01:45:00

We lifted in NorthGate today -- about two hours after we finished our long run. Even though we ate lunch between the workouts, neither of us felt strong going into our strength training.

CHEST
Bench Press 2x12 @ 45 lbs
Chest Flyes 2x12 @ 25 lb Dumbbells

SHOULDERS
Overhead Press 2x12, 2x10 @ 22.5 lb Dumbbells
Shoulder raise side and front 2x12 @ 5 lb Dumbbells

BACK
Chin Up Assisted 2x8, 2x4 @ 110 Machine

BICEPS
Concentration Curls 2x12 @ 17.5 lb Dumbbells

TRICEPS
Assisted machine dips 1x8, 1x8 @ 110 lbs

CORE
3x15 Crunches
3x1 min Plank
2x12 Back
1x :45 each side Side Plank with Rotation
2x15 Captain's Chair

LEGS
Abductor 2x15 @ 100 lb machine
Adductor 2x15 @ 105 lb machine
Hamstring 2x12 @ 60 lb machine

The weather did not look too promising so I did my longish ride on my rollers. Kept my cadence at 90+ and got into my big gear during the commercials while trying to maintain 80+ cadence.

32 Miles @ 02:05:00

We pick up our little this afternoon to take her for a practice run to prep for next week's Jingle Bell Run we are all signed up for. I don't think it will be a hard run despite the fact that she can run a 6:35 mile, she has never run longer than a mile so there may be a bit of walking too :)

Well we made it around GreenLake with Janarah and she was a real trooper! She had never run more than a mile in her life but she ran the entire inner circle with us and refused to walk or take a shortcut. We were pretty proud :) The pace was gentle -- about a 9:20.

2.7 Mile Run @ 00:26:30

Taking a rest day today. Slept in and we had a nice leisurely coffee this morning before heading into work.

This morning's swim practice was mostly IM drills so I did not get a lot of yardage in. But it was good.

2200 @ 00:55:00

Went to spin class at lunch and got to watch the snow come down in the big mirrors :) Tonight is our company holiday party so I have very strategically scheduled a rest day tomorrow.

Spin @ 00:50:00
143A 163M

Today was strength training only. Next week I increase my runs to 3x a week....

Weight Training

CHEST
Bench Press 2x12, 2x12 @ 65 lb dumbells
Chest Flyes 2x12, 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Side and Front Raises 2x(1x12, 1x8) @ 5 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Lat Pull Down 2x12 @ 60 Machine

BICEPS
Concentration Curls 2x12, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ assisted machine @ 115 lbs

LEGS
Abductor 2x12 @ 60 lb machine
Adductor 2x12 @ 75 lb machine
Hamstring 2x12 @ 50 lb machine

Leg Press 2x15 @ 130 lb machine

CORE
2x12 Back Machine
2x12 Captain's Machine
3x8 situps (sides and front) slanted bench -- really HARD!
3x8 leg raises (sides and front) slanted bench -- really HARD!

Did a lunchtime run on the treadmill today. Kept it aerobic at a 9 min. mile pace. My HR did rise near the end though...

5.5 Miles @ 00:55:00

Met Diana after work for an indoor spin workout. Just a casual 45 minute workout and I introduced her to my favorite TV junkie spin workout. We kept the RPM to 80+ during the shows and then kicked it up to 100+ RPM during all the commercials.

I think she didn't hate it because she agreed to do it again :)

10.5 Miles @ 00:45:00

Swam this morning with the usual gang -- Sarah, Duncan and Peter. We did a broken 1650 (11, 10, 9, etc.) alternating swim and pull. Unfortunately, our lane leader lost count and we got a little messed up. I barely hung in there and my shoulders started to complain a bit...

Swim 2600 @ 00:55:00

Went for a long, slow run today. Ruth and I ran around Lake Union and then I ran up Stone Way for some extra mileage before she picked me up.

9 Miles @ 01:24:00

Went for an aerobic bike ride with my team this morning. Kept it easy :)

47 Mile Bike Ride @ 03:00:00

Weight Training

CHEST
Bench Press 2x15, 2x12 @ 65 lb dumbells
Chest Flyes 2x15, 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Assisted Chin Up 2x12 @ 115 Machine

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ assisted machine @ 115 lbs

LEGS
Abductor 2x15 @ 5 lb ankle weights
Adductor 2x15 @ 5 lb ankle weights
Hamstring 2x12 @ 50 lb machine
Leg Press 2x15 @ 115 lb machine

CORE
3x15 crunches on ball
3x1 min Plank
2x15, 2x12 Back Machine
2x15 Captain's Machine
2x.45 second side plank with rotation

Ruth and I went for a swim this morning at 24. Definitely feeling my shoulders!

2750 yard Swim @ 01:00:00

WU
200s, 100k, 200p

MAIN SET
2x
400 Swim
300 Pull
200 IM
100 Kick

Did my "annual" run with Gisela in West Seattle today. Ran along Alki while while she skated. Kept it aerobic because we talked the entire time. Then off to over-indulge on food and drink!

7+ Mile Run @ 01:??:??

Went to swim practice this morning and had a good workout. Then Ruth worked a half day and we lifted when I picked her up.

2500 Swim @ 00:55:00

Weight Training

CHEST
Bench Press 2x12 @ 65 lb
Chest Flyes 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x15 @ 20 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ machine @ 110 lbs

LEGS
Abductor 2x12 @ 60 lb machine
Adductor 2x12 @ 70 lb machine
Hamstring 2x12 @ 50 lb machine
Lunges 2x12 @ 10 lb dumbells

CORE
3x5 situps (sides and front) slanted bench -- really HARD!
3x1 min Plank
2x12 Back Machine
2x15 Captain's Machine
3x5 leg raises (sides and front) slanted bench -- really HARD!

Today was a travel day and I decided to just hang out in the morning with our hosts and drink coffee and chat.

Tomorrow will be swim and lift.

Ruth and I went for a 50 mile bike ride today. Just did it aerobic as we took advantage of the opportunity to ride in sunny weather. Felt strong and good throughout and at one point, we hit a bit of a headwind for about 5 miles between Saguaro National Park and another park I cannot remember the name of. At that point, I just embraced it, put my head down and enjoyed the fact that I could ride strongly into a headwind two days after a century ride :)

Today was spa day because our friend, Mae works at Canyon Ranch as a massage therapist and got us all deals on massages and use of the facility while waiting for our treatment :)

Ruth and I lifted while waiting and then lounged by the pool. The best news is that I was not the least bit sore or tired after yesterday's ride! I am just thrilled that I am fit to the point that I can ride a long ride like that without training specifically for it and not feel the least bit tired or sore at the end. I also know that another contributor to my feeling fine is because my coach grounded me a few weeks ago and made me cut down my workouts to 3 weights, 2 swims, 2 runs and 3 bikes. I have been good about following it (just not good about recording it in my blog).

Weight Training (no legs this time)

CHEST
Bench Press 2x12 @ 65 lb
Chest Flyes 2x10 @ 25 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 20 lb Dumbbells
Upright Row 2x15 @ 20 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
2x12 Dips @ machine @ 100 lbs

CORE
3x15 Crunches on ball
3x1 min Plank
2x12 Back Machine
2x12 Captain's Machine
2x12 each side seated torso twists machine

Did the 108 mile El Tour in Tucson today. Because of the rain, we did not get a chance to train much for it and the longest I rode in the last few months at one time was 50 miles. I went into it thinking that I wanted to make it in 7 hours and get the gold medal. But after my first pit stop, I re-examined my priorities and decided that I would rather ride with Ruth and have a good time rather than work super hard for something that I was not able to train for -- and take a long time to recover from.

So we had a terrific ride and met up with a friend of ours during the last 20 some miles who was really struggling with leg cramps and rode in easy with her to the end. It was a perfect ending and I finished feeling strong and completely comfortable (except for the entire "forgetting to apply chamois butter" part...).

Went to swim practice this morning and was invited by Julie to swim in the lane with the "big girls" (she and Ruth) because it was crowded in my lane. Because we were driving to the airport to fly to Tucson right after practice, I just did 15oo and got out early to be ready on time to catch our flight.

Swim Practice 1500 @ 00:40:00

We did a "lactic threshold" set in swimming today. It looked easy on the board but it was actually much harder than it looked!

2x
1x50 Fast Fly, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Back, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Breast, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Free, 30 sec rest and 100 Free descend to 80%
5-10 sec rest

Did my usual Body Pump class at 24 during lunch. The instructor is still fairly new and does not do a terrific job with cues. Today she decided to do a new workout and was even worse with the cues but I got an okay workout in.

Tonight is the Compu Trainer time trial session with my team. On a side note, my HR monitor strap is mangled because the alien dogs we are babysitting thought it made a tasty snack....I think it should work for tonight but the teeth marks will not make for comfortable running :(

We went for a 50 mile easy aerobic ride today around the North end of the lake. Very cold all morning but we had to head out early because we had an early afternoon activity planned with our new "little sister".

Went on our favorite date today. A longish run and then lifting. We parked by REI and then I ran around Lake Union for a 7+ mile run.

7+ Mile Run @ 01:10:00
Av HR 140

Weight Training
CHEST
Bench Press 2x15 @ 60 lb
Chest Flyes 2x15 @ 22 lb Dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 lbDumbbells
Upright Row 2x12 @ 20 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x12 @ 17.5 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunche
3x1 min Plank
2x 12 Back Machine
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12 @ 45 lb machine
Leg Press 2x15 @ 90 lb machine

Just swam today -- good plan because I was too busy at work to do anything else :(

Because I have been banned from swimming more than 2x a week, I woke up in the AM when Ruth got to go to swim practice and rolled for an hour in the bike room. Work was crazed again all day so we went to the 24 Hour Fitness north of here and I lifted while she ran. Then we did core.

CHEST
Bench Press 2x15 @ 20 lb Dumbbells
Chest Flyes 2x15 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 17.5 lb Dumbbells
Upright Row 2x15 @ 15 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunches
3x1 min Plank
1x15 Supergirls
1x10 each side Side Plank with Rotation
2z12 Captain's Chair

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12, 2x8 @ 45 lb machine

Slept in a little bit and then headed to work a long day. Took a rest day off from training. Well earned as it was my first in a while.

Swam with swim team in the AM and did nothing else. Good because I was pooped.

Did a Halloween spin with Cheryl and then Body Pump at lunch. Feeling pretty tired.

Boston Marathon Training

Dec. 4
10
Dec. 11
13
Dec. 18
12 km race
Dec. 25
14
Jan. 1
10
Jan. 8
15
Jan. 15
16
Jan. 22
10
Jan. 29
17
Feb. 5
10
Feb. 12
18
Feb. 19
11
Feb. 26
19
Mar. 5
12
Mar. 12
20
Mar. 19
13
Mar. 26
21
Apr. 2
15
Apr. 9
10
Apr. 17
RACE

Went for a long run around Lake Union. Did a detour up to the Howe Street stairs and went up them 3 times. First time, I ran/walked. Next two times, I toggled between walking every stair and every other step by flight.

Also wiped out in the middle of the Burke Gilman Trail -- apparently tripped over an air pocket or something. Tore my brand new running shirt and skinned my knee but managed to walk it off sans a shred of dignity.

9 Mile-ish Run @ 01:30:00
Ave HR 137

Went for an easy >aerobic bike ride with my team today :)

45 Miles @ 03:00:00

Then Ruth and I lifted in the afternoon.

CHEST
Bench Press 2x15 @ 20 lb Dumbbells
Chest Flyes 2x15 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 17.5 lbDumbbells
Upright Row 2x15 @ 15 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunches
3x1 min Plank
1x15 Supergirls
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12, 2x8 @ 45 lb machine

Just swimming today.

Swim Practice @ 00:55:00

Swam with Duncan and his pull bouy of death today. Spin class in the afternoon with Dina.

2650 Swim @ 00:55:00

Spin Class @ 00:50:00

Slept in this morning and lifted in the evening.

CHEST
Bench Press 2x15 @ 20 lb Dumbbells
Chest Flyes 2x15 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 17.5 lb
DumbbellsUpright Row 2x15 @ 15 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70
MachineLateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 1x15, 1x13

CORE
3x15 Crunches
3x1 min Plank
1x15 Supergirls
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Lunges 2x15 @ 5 lb Dumbbells

Hamstring 2x12, 2x8 @ 45 lb machine

Swam this morning but definitely felt yesterday's Lift and CT session. No Emily :( Swam with Duncan and Gary and we did a broken 1650 as our main set with 10-15 seconds rest after 11, 10, 9, etc. to the end.

I got about 5 minutes of rest in between while trying to keep up and Gary lapped me a couple of times. Then Deborah got out of the lane next to me so I switched over even though Duncan told me I should have hung in with them.

2600 @ 00:55:00

Went to my noon 24 Lift class. First time I lifted since last Monday as my workout schedule really got jacked up last week.

Then I did a CompuTrainer session with my bike team and worked harder on the bike than I ever have! I saw spots at the end and my HR was higher than my running sprints (I came in 2nd out of 6 but afterwards many talked about this being a recovery ride for them -- sheesh!).

I learned that ride that I have a couple of things to work on. First, not getting psyched out. I was working hard to keep up with someone who I was constantly trading 2nd and 3rd place spots with. At one point, she was hammering and I did not have much left. I glanced over to her and she was actually sitting upright in her saddle and appeared to not even be trying! I got very discouraged and could not get myself out of that space.

Next, I need to work on standing -- specifically keeping my stroke smooth. When I stand, my stroke clunks and clunks. During my spin class, our instructor works on having us stand with a smooth stroke and I just need to get stronger on that -- and the core work I am doing should help too.

16.1 Mile Bike @ 00:52:00
152a 178m

We planned a long bike ride today. Even packed up the bikes, put on our gear and headed across the 520 bridge to do the longer Flying Wheels route. But the light rain seemed to get harder and harder and Ruth agreed to turn around because I really did not want a miserable wet ride and we had an afternoon party to go to.

So I did 45 miles indoors on the rollers and averaged about 16+ MPH.

45 Miles @ 02:50:00

Had a complete rest day today! My friend Matiele and her 1.5 year old son, Thane came up to run the Pumpkin Push but she got trapped in traffic.

So they came over for brunch and we had a fun time playing with Thane on the playground. Ruth helped him stack the fig newtons and powerbars from our training food basket :)

It was a beautiful day to do nothing at all! I even took a nap.

Went to swim practice today and then worked from home. Got in a 20 mile bike ride in after work hours but I did not feel particularily motivated.

Swim Practice 2700 @ 00:55:00

Bike Ride 20 Miles

Still recovering from yesterday so I slept in an hour and skipped swim practice. Had to go into work early to meet some of the deadlines I had. But made it to spin class with Dina who did an excellent job of kicking my ass.

Spin @ 00:50:00
147a 169m

Then did some core at home.

CORE
3x15 Ball Crunches
2x15 Supergirls
2x1:00 Plank on Ball (this was hard!)
1x Side Plank each side (extended arm up for 3 seconds, brought it down for 2)
2x10 Kneeling 1 leg and one arm out arm extension then curl under.

TRICEPS
1x13, 1x10 dips

8 pushups (damn I am weak! need to work on those)

Finally took the day off. Had a tough day on many levels so it was a good thing.

Just did Swim Practice today. Definitely tired!

Swim Practice 2500 @ 00:55:00

Did body pump at lunch and then a Compu Trainer session with some girls from my cycling team. I had never done anything like that before and it was HARD. It started out weird when everyone had to give their weight to Don so he could set us up. Not that I usually have an issue with how much I weigh, but I definitely felt odd outweighing everyone in the room by 20-30 pounds. Plus someone else's weight was accidently listed too heavy for them (actually my weight) and she made a bit of a deal about it until it was changed. But it was fine in the end because I did end up coming in 3rd out of 6 so I emerged with my self-esteem intact.

16.6 Miles on Compu Trainer

Went for a bike ride today with Ruth. Feeling very tired and not at all in the mood for wind and/or rain that happened.

35 Grumpy Miles @ 02:30:00

Ruth and I went for a run around Lake Union and then lifted. When running, I turned around at the Freemont Bridge when it was up for a ship so I got about 8 and a half miles in.

8.5 Miles @ 01:18:44

Weights were hard today. Drank some gatorade after the run but I was pretty shakey near the end. Also added weight to my chest and back exercises.

Strength Training

CHEST
Bench Press 1x15,1x12 @ 20 lb Dumbbells
Chest Flyes 1x15,1x12 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 1x15,1x12 @ 17.5 lb Dumbbells
Upright Row 1x15,1x12 @ 15 lb Dumbbells

BACK
Seated Row Machine 1x15, 1x12 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 1x15, 1x13

CORE
3x15 Crunches
3x1 min Plank
2x12 Captain's Chair

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x15 @ 40 lb machine

Very tired today at swim practice punctuated by Sarah completely kicking my ass on the 800 pull set, and everything else that followed it.

2500 Swim Practice @ 01:00:00

Because I was so tired, I took the rest of the day off.

Had another good swim today with Sarah and Gisela. We finished this with their new favorite -- 8x12 sprint.

2750 Swim @ 01:00:00

Went to spin today and it was a good workout even though my HR was recording a bit high.

Spin Class @ 00:50:00

Went for a run this morning around the neighborhood. I was actually nervous about it as I have cut my running way down and thought I might not be able to run at all. I ended up up doing about 7 miles and finished strong going S up Roosevelt back to my house.

7 Mile Run @ 01:00:00

Lifted weights during lunch and added obliques using the Captain's chair -- thanks coach :(

Strength Training

CHEST
Bench Press 2x15 @ 17.5 lb Dumbbells
Chest Flyes 2x15 @ 17.5 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 15 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 60 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x15

CORE
3x15 Crunches
3x1 min Plank
2x15 Supergirls
2x12 Captain's Chair

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x15 @ 40 lb machine
LegPress 2x15 @ 110 lb machine

Had a terrific swim practice as Sarah kicked my butt the whole time. After WU, she had us go into a descending 1,000. Whew!

Swim Practice 2500 @ 01:00:00

Went for a ride after work around the South end of the lake. I underestimated how much light I would have and ended up riding the last few miles in the dark.

30 Mile Ride @ 02:00:00

Did the body pump class today at 24. No other workout than that.

Ruth and I rode the Flying Wheels route today from Marymoore Park. She did drop me on the hills and I got a little cranky.

45 Mile Ride @ 03:00:00

Went for a ride this morning with the team and was able to ride the Orbea because the weather held up. It was nice to catch up with everyone and what was even nicer was that I no longer have any anxiety about being able to keep up with the team.

42 Mile Ride @ 02:50:00

Emily kicked my butt today in the pool with a hard set at the end of the workout. After I did my first couple of intervals, she came over and told me to work harder on the fast parts -- as in she needed to see kicking, arms flailing and not much breathing :) I did a better job with my next intervals.

Swim Practice 2650 @ 00:55:00

Strength Training

CHEST
Bench Press 2x15 @ 17.5 lb Dumbbells
Chest Flyes 2x15 @ 17.5 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 15 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x13

CORE
3x15 Crunches
3x1 min Plank
2x15 Supergirls

LEGS
Abductor 2x15 @ 50 lb machine
Adductor 2x15 @ 50 lb machine
Hamstring 2x15 @ 40 lb machine
LegPress 2x15 @ 90 lb machine

Took spin class today at lunch. Had a good workout as Dina does a good job with strength and intervals.

Spin Class @ 00:50:00
143a 165m

Got to swim with Sarah today and that makes me very happy as she is a strong consistent swimmer :)

Swim Practice 2500 @ 00:55:00

Then went for a quick run on the treadmill at lunch at about an 8:45 pace.

5 Mile Run @ 00:43:00
149a 158m

Went to 24 in Portland this morning for a spin class and then lifted.

Bike Spin @ 00:50:00

Strength Training

CHEST
Bench Press 2x15 @ 15 lb Dumbbells
Chest Flyes 2x15 @ 15 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 12 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 50 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x12

CORE
3x15 Crunches
3x1min Plank

LEGS
Abductor 2x15 @ 3 lb weight
Adductor 2x15 @ 3 lb weight
Glut Straight Leg Raise 2x15 @ 3 lb weight
Hamstring 2x15 @ 3 lb weight

Had to drive to Portland today so went to swim practice first and then drove down.

Swim Practice 2500 @ 01:00:00

Went for a nice run around Lake Union with Ruth and then we lifted at 24.

7 Mile Run @ 01:00:00

Strength Training
CHEST
Bench Press 2x15 @ 15 lb Dumbbells
Chest Flyes 2x15 @ 15 lb Dumbbells

BACK
1 Arm Row 2x15 @ 12.5 lb Dumbbells
Seated Row Machine 2x15 @ 40 Machine

SHOULDERS
Overhead Press 2x15 @ 12.5 lb Dumbbells
Upright Row 2x15 @ 12.5 lb Dumbbells

BICEPS
Hammer Curls 2x15 @ 12.5 lb Dumbbells
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Kickback 2x12 @ 8 lb Dumbbells
Dips 2x12

Core
3x15 Crunches
3x1min Plank

Went on the Aurora Cycling Club "Meet the Team" ride this morning. It was good because the Aurora and Ti cycles teams are merging this year and I got to meet a few members from the Ti team. I went into the ride not knowing if I would continue with the team this year as I have never actually raced in the two years I have been a member of the team. With the new merger, there are racing requirements -- have to race 5 times. Yikes! But now I am pretty psyched about being on the team. The racing requirements will make me butch up and just give it a try. They are also having weekly computrainer sessions so that will be really good for me. Plus the final deciding factor -- the new Ti Cycles jerseys match my bike exactly -- red, black, gray and white. :)

The ride was an easy social pace. Because of the rain, I hauled out my old Rodriguez steel bike and and put fenders on it. I was slightly worried about not being able to keep up with everyone on that bike but was pleasantly surprised by how easy it was for me. I have come a long way.

28 Mile Aerobic Bike Ride @ 02:00:00