Went for a run this morning -- tried the hotel treadmill at first and could not stand it. Then went outside without a route in mind and ended up running for a long time up a hill :)

40 Minute Aerobic Run

Worked in Portland and drove down very early in the morning. Took it as a rest day.

Today's interval run started dark and tough and ended tough. I was running in the dark for the first two intervals and apparently that makes me much slower. Once I could see the track, my times improved but my legs felt consistently tired throughout.

Interval Run @ 00:58:15
Attitude = 7 Performance = 5

WU @ 13:55
119a, 130m

Interval 1 @ 03:52
146a, 152m

Interval 2 @ 03:47
147a, 158m

Interval 3 @ 03:41
149a, 161m

Interval 4 @ 03:37
152a, 167m

Interval 5 @ 03:32
156a, 169m

Interval 6 @ 03:35
156a, 167m

CD @ 12:07
134a, 167m

I remained SLEEPY this morning despite commuting in on the Hindenburg. I did try to push myself a little more this morning but my legs are still quite tired from yesterday's hard run -- they felt heavy throughout the night last night too.

17 Mile Commute @ 01:20:00

Got in a quick Weenie Weight Workout at lunch.

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Tricep Push Down @ 40 Machine
2 x 15, 1 x 12 Bicep @ 17.5 dumbbell

My commute home was also hard -- I tried to find a shortcut and ended up riding a much longer route so I estimated the distance....

20 Mile Commute @ 001:40:00

I now own three pair of cycling shoes. Two with SPD cleats -- the kind one uses in spin class. So of course, I brought the only pair without those cleats to class this morning. I decided to do weights tomorrow and drove home quickly to get the right shoes for a good workout.

I then realized how relieved I was about that decision -- and learned that I really do not like to lift weights at 5:45 AM on Monday morning so I will probably not plan to do that again.

My HR monitor was acting up and I ended up flinging it to the floor 10 minutes into the workout. I was pretty sleepy this morning and had to force myself to work hard.

Spin Class @ 00:50:00
Attitude = 5 Performance = 6

I did get in a little core though...

3 x 1 min Plank
3 x 15 Lower Ab
____________________________________________

This afternoon was my tempo run. Now I LIKE to do my tempo runs on the treadmill -- even though it kicks my ass, I don't have to think but Cheryl is making me do them on the road to get used to running downhill.

So I plotted out a running route in Bellevue that started on a downhill and had as much gradual downhill as I could find. I only warmed up for less than 5 minutes before pushing my pace. During my run, there were two pace "bunnies" who crossed my path -- however unintentional they were -- they were a "gift" from the universe to make me kick it up a notch. It rained during the second half of my run and I loved it!

Tempo Run @ 00:55:12
Attitude = 10 Performance = 10

WU @ 03:02
111a, 122m
Tempo @ 47:20
150a, 165m
CD @ 04:49
136a, 151m

Took today as a complete rest day. My weight is back down again (to where I started a month ago) so I continue to plug away...

I got in 5 runs this week and all of them felt pretty good so I am happy with my week overall.

I did my long run on the Sammamish Trail this morning and started at Log Boom Park. I tried a new drink on this run as I am still trying to figure out my race day nutrition. Fortunately, there were mile markers on the trail so I could track my pace.

For breakfast, I made oatmeal and added some raisins, almonds and a nectarine. I ran within an hour after eating it and while it did not hurt too much because of my pace, I know I should at least wait an hour and a half before running.

I also pushed my pace too fast the first half (@ 9:00-9:10) and therefore was unable to negative split the second half and my pace on the way back was @ 9:15-9:30. I did a fast mile in the middle and was unable to get my HR back down after that. I figured out after that I was taking in a lot of caffeine as my blocks had caffeine and the drink also had caffeine -- yikes!

At the end, I did my last mile fast mile and I do not know if I did it at a 7:20 or 8:20 pace. It felt like a 7:20 pace (ouch) and if it was an 8:20 then I am in trouble because I cannot imagine keeping an 8:30 pace for 26.2.

I also learned that I need to state my intentions out loud before my workout and STICK to it. I should have said that I was going to run out at a 9:30 pace -- do my middle fast mile at 8:15-8:30 and then if I felt really good, come back at a 9:15 pace and do the last two miles at 8:15-8:30.

In terms of attitude, I was feeling tired -- especially at the end but was able to be focused and did not let others on the trail dictate my reactions so that was good.

So I learned some good stuff today :)

18 Mile Run @ 02:46:49
Attitude= 8 Performance = 8
155a, 197m

Enjoyed another beautiful and brisk (temperature, not pace) commute into the office today. I sure do love living here...

17 Mile Commute @ 01:25:00
____________________________
Got in an aerobic run at lunch today and while I am not sure of the exact mileage, I KNOW it was further than my foot pod gave me credit for. I started the run on a downhill and my shins definitely complained early on -- I had a tough time with two things. First, my technique downhill needs some real work. Second -- I was trying to figure out what parts of the run I did today that I could do for my tempo runs so I really did not stay in the moment of the run I was in.

6.5+ Mile Run @ 00:58:35
Attitude = 10 Performance = 7
137a, 189m

Last night was a late one -- was at the office until close to midnight assisting with a big pitch for Thursday morning.

This changes my workout schedule slightly -- got a weight session in at lunch and will ride the Hindenburg home. Tomorrow I will ride in and then do my long aerobic run at lunch.

Weenie Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
2 x 12 Lower Ab Bicycle

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Tricep Push Down @ 40 Machine
1 x 15, 2 x 12 Bicep @ 17.5 dumbbell
__________________________________________

Had a really enjoyable commute home today -- left around 4:30 and enjoyed a beautiful sunset. I did not push it very hard but did have a good time.

17 Mile Commute @ 01:25:00

Had a really good interval run today. Last night, I started to think about it and immediately went into my "oh no" head space -- "how will I be able to do that?" So I worked hard to turn it around and tried to visualize myself running my intervals fast and finishing strong. Now mind you, my visualization skills last for about 3 seconds but I did keep making myself return to that place so I think I managed about 14.7 seconds of total visualization. Well, it is a start...

Today my workout was 5 x 800 on the 3:45 with a 200 recovery. My starting point is on one side of a flat stretch so I said the word "Enjoy" whenever I started each interval and told myself to just float those flat parts. I guess it worked because I made all my intervals.

In addition, I am scoring all my workouts on both performance and attitude from a 1-10. I had fun today but I docked myself a point for getting pissed at two women during my last interval who DROVE to the edge of the track and got out with their dog and then proceeded to jog slowly around the track three wide without regard for anyone else. But I digress and it did make me run my fastest interval...

6 Mile Interval Workout @ 00:51:21
Attitude = 9 Performance = 10

WU @ 12:09

Interval 1 @ 03:39

Interval 2 @ 03:34

Interval 3 @ 03:36

Interval 4 @ 03:34

Interval 5 @ 03:30

Went for a recovery run around Greenlake today. It felt hard and I was pretty slow but I am glad I made it.

3 Mile Run @ 00:30:00

Then had a really good meeting with Cheryl who took the time out of her busy schedule to talk with me about my training, racing and headspace. I sure did need it and will work on some of the mental strategies she talked with me about.

Went to Cheryl's spin class this morning and got a respectable butt kicking.

Spin Class @ 00:50:00
130a, 165m

Also managed to get in part of my Weenie Weight Workout before spin. The weights seem to be heavier at Anderson's...

CORE
3 x 1 min Plank (4 x 10 sec one leg, 5 sec both, switch and repeat)

UPPER
3 x 15 Lat Pull Down (to top of head) @ 65 machine
3 x 15 Row @ 65 machine
3 x 15 Tricep Push Down @ 30 Machine
3 x 15 Bicep @ 15 dumbbell
___________________________________

Did my race pace run on the treadmill this afternoon. I planned to run 4 miles of it at race pace but it was too much and I ended up doing only 3 (at an 8:34 pace) with a 1 mile WU and .25 mile walk CD.

4.25 Race Pace Run @ 00:40:00

My weight was up 3 at this morning's check-in. Now of course, I got a stupid response from the CK database letting me know that I should be cutting calories. Now, in order to have gained three pounds of fat in 1 week, I would have had to have eaten about 7000 extra calories last week (didn't happen). I hate how they do not consider other options -- for example monthly water retention (BINGO) that leads to crabbiness especially at stupid online databases that spit out idiotic generic comments.

Took the day off of training entirely. Volunteered at the Pride Foundation 5k Run in the morning while Ruth did her longest run ever along Lake Washingon. Then we picked Janarah and her new bike up and got a nice ride on the Burke Gilman Trail before celebrating her birthday with spaghetti and cupcakes at our home.

The biggest achievement of the day was that Janarah actually ate a serving of broccoli thanks to her hero, Ruth -- who made it look really really good :)
________________________________________________

Was a light training week for me even though I got in 5 days of running -- I only cycled once.

Had a really good long run today. Ran from home to Greenlake -- down Stone Way to Gasworks and then on the trail to UW -- up the Arboretum and then along Lake Washington BLVD to and around Seward Park. I know that it was at least 16 miles but my stupid pod put me at 14.5. So I am ignoring it.

I also negative split my run by keeping my HR for the first 01:20 at 135a and then kicked it up to 145a. During the final loop around Seward, I took it up again to 155a for a last couple of miles fast couple of miles.

16 Mile Run @ 02:35:01
142a, 184m

Rode to work today on the Hindy.

17 Mile @ 01:24:00
114a

Got in a nice aerobic run at the Slough this morning. Added extra on the road to the beginning of the run for some additional miles and while waiting for the sun to rise.

7.5 Mile Run @ 01:13:28
136a, 157m

_____________________________

Weenie Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 Lower abs (legs up on bench)
3 x 1 min Plank

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Tricep Push Down @ 40 Machine
1 x 12, 2 x 10 Bicep @ 17.5 dumbbell

This morning was my interval run -- this time 4 x 800's on the 3:45 with a 200 recovery in between. I don't have my HR stats with me but I remember my times. Basically, I know that I am running these too fast but do not know pace well enough yet to regulate it because I am so worried about not making my interval. On alternate weeks due to my work schedule and the darker mornings, I will do some of these on the treadmill and that will help keep me on pace.

6.5 Mile Interval Run @ 00:53:00

Interval 1 @ o3:35

Interval 2 @ o3:36

Interval 3 @ o3:36

Interval 4 @ o3:35

I took a very easy day today and worked on drills and kicking in the pool before getting out early. Swimming does nothing good for my shoulder and I am thinking about taking the quarter off from swim team to let it heal -- this is good timing because my running volume is increasing. I can easily get into the pool at 24 and do drills and kicking there.

1000 Swim Practice @ 00:30:00

Did an easy three mile recovery run on the treadmill and followed it with weights.

3 Mile Run @ 00:28:30

Weenie Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 Lower abs (legs up on bench)
3 x 1 min Plank

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine

3 x 15 Tricep Push Down @ 40 Machine
3 x 15 Bicep @ 15 dumbbell (need to take this up to the 17.5 next time)

Today I increased my running distance. Ruth and I worked out a plan and I drove and parked at Log Boom and had mapped that from there to Gasworks to home would be 14 miles. She took off on her bike and ended at Log Boom and drove home. By the time I got to Greenlake, I had been running for 2 and a half hours and decided that my mileage estimate was wrong and stopped running. Fortunately, Ruth had ended her ride and gave me a bit of a boost home after I walked some of it.

My run felt good and I focused on keeping my HR at 135 throughout.

14 Mile Run @ 01:30:00
136a, 151m

My weight is down a bit over a pound and the stupid response that Calorie King spits out when I enter my information cracked me up. Basically, it said congratulations on your weight loss but don't get too excited -- it is probably water weight. But just in case it isn't, keep up the good work! :)
_________________________________________________

My training hours are beginning to climb up a bit again and that makes me happy!

Had the BEST ride with Jeff today. He met me at 8:00 and we went to Louisa's for oatmeal with rasperries, walnuts and soy milk. BTW, even if you THINK you can handle a large oatmeal from there, don't fall for it. It simply cannot be done -- and I am a BIG eater.

We parked at UW and rode around the South end of the lake, taking Mercer Island back the long way throwing in an extra jaunt down to Seward Park for some additional miles. I need to get the exact stats from him because the Hindenburg does not have a computer but I know we did over 45 :)

45 Mile Ride @ 02:50:00

I should know better than to plan a run workout after work on a Friday because it just will not happen. Especially when we can (and did) go to Happy Hour instead!

This morning I swam but did most of the workout as a kick set using my zoomers. My shoulder just does not like swimming one bit.

2000 Swim Team @ 00:50:00

Enjoyed a beautiful commute in today. Ruth went swimming at Madison Beach and I hitch-hiked a ride to there with her and then rode across the water into a spectacular sunrise.

12 Mile Commute @ 00:55:00
119a

____________________________________
I got to the gym before realizing that I had forgotten my sneakers and they would not let me in the weight room with my sandals :( So I headed back across the street to retrieve them and finally got to my workout.

Weenie Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 lower abs (legs up on bench)
3 x 1 min Plank

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Tricep Push Down @ 40 Machine
3 x 15 Bicep @ 15 dumbbell
_______________________________

Finished the day with a commute home via Juanita. A terrific ride even though it took me a bit longer to make it on the Hindenburg -- and I ended up riding the last part in the dark.

25 Mile Commute @ 02:00:00
115a, 157m

Did my first Interval Run workout today -- I believe my first since before Boston! I have a new strategy I read about in Runner's World. Basically it is a 10 x 800 set on the same interval as the marathon finishing time goal. So in my case, I need to do this set (or 2-3) on the 3:45. I was pretty nervous going into it as interval workouts scare me but Cheryl said to just to 3 of them to start this week.

I did a 200 walk/jog recovery in-between each one and the third really really hurt. When running it, I felt as though I was really slowing down and pushed myself -- guess I need to know my body better as that was my fastest.

5 Mile Interval Run @ 00:46:43

WU @ 17:47
146a, 192m

Interval 1 @ 03:38
156a, 164m

Interval 2 @ 03:37
158a, 168m

Interval 3 @ 03:32
162a, 172m

CD @ 13:48
135a, 173m

Got a new lane mate today named Sue. She sure is strong and will graduate from our lane soon I am certain.

My shoulder started complaining pretty early on (guess my Weenie Weight Session was not so weenie...) and I asked Emily for some help with my stroke. I ended up moving to another lane and worked on body rotation drills.

2000 Swim Practice @ 00:55:00

Then I commuted in after practice on the Hindenburg -- and it sure was a beast weighed down with my laptop and fall clothing! After work, I biked to Madrona to meet Ruth for a showing we had tickets for.

20 Mile Commute @ 01:40:00

Got in my Weenie Weight session today -- planning an easy run around Greenlake after work.

Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 lower abs (legs up on bench)
3 x 1 min Plank

3 x 12 Lat Pull Down (to top of head) @ 90 machine
3 x 15 Row @ 75 machine
3 x 12 Tricep Push Down @ 40 Machine
3 x 15 Bicep @ 15 dumbbell

_____________________________________

Had a slow easy run around Greenlake -- legs are definitely sore but I kept the pace slow.

3.1 Mile Run @ 00:30:00

This morning's weight check-in has me down a pound from last week -- and that was up a bit from the week before. A little budge (down) in the weight measurement but all over, very little change. While I would like to see faster progresss, I reminded myself that I am maintaining during my recovery period -- and not gaining.

After I eat some breakfast, I am going for a long run with Katie :)
________________________________________

Today's long run route was one loop around Greenlake, down Stone Way and around Lake Union and back. Katie was in a bit of a time crunch so the pace was a bit faster than I would have preferred and I was grateful to slow down when Ted picked her up after circling Lake Union.

12 Mile Run @ 01:55:00
144a, 157m

This was my last week of recovery and next week starts my marathon training.

Welcome fall! To celebrate (or in Ruth's case, mourn...) we went for a bike ride on the Flying Wheels 50 mile route. 20 miles in, we felt so good that we voted to take the 70 mile route. While it felt really good, I was definitely done by the end -- so was my bike as a staple embedded itself into my rear tire one mile to go.

69 Mile Ride @ 04:25:00 (16 mph)
128a

It took some time, but I am FINALLY in a recovery/rest state of mind...just in time for Cheryl to come back into town and kick my ass into gear for marathon training....

Slept in a bit this morning and then did my usual Mercer Slough run -- what a wonderful way to start the day!

6 Mile Run @ 00:54:14
148a, 194m

Got to swim with Duncan and Charlie today and even though they lapped me on a 400, I had a good time trailing (far) behind them. It was good to get in some yardage too.

2600 Swim Practice @ 01:00:00

Got in a double run around Greenlake today while Ruth did an interval workout. We ran a warm-up together and then she veered off to the track -- I tried to join her but she would not let me so I continued around the lake instead. I did push it a bit and while my HR read super high, I really was not that high...

6.4 Mile Run @ 00:54:00

Lap 1 @ 00:27:15
175a, 193m

Lap 2 @ 00:26:47
169a, 201m
_______________________________

Got in my WWTS today too.

Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 lower abs (legs up on bench)
3 x 1 min Plank

3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 12 Bicep @ 15 dumbbell
1 x 15, 1 x 6 Assisted Dip @ 40 machine*

*stopped when I felt shoulder pain

I forced myself to take a rest day today. In the morning, it was not hard to do as Ruth got up in the cold, dark rain to go to swim practice while I slept in. But I stuck to it and did nothing the entire day. I have been getting feedback (externally and internally) that I may be pushing it a bit hard after my race and may not be as recovered as I think I am...

Got in a quick run this afternoon followed by a weenie weight session. Feeling pretty tired today and my quads actually were complaining. Not something they did even in my hardest longest iron training days...

3+ Mile Run @ 0030:00

Weight Training

CORE
3 x 15 Back @ 10 weight
5 x 15 Crunch (side and front)
3 x 12 lower abs (legs up on bench)

3 x 15 Lat Pull Down (to top of head) @ 75 machine
1 x 15, 1 x 4 Row (small bar) @ 75 machine*
3 x 15 Bicep @ 15 dumbbell
3 x 12 Tricep press @ 40 machine

*stopped when I felt shoulder pain

This morning started with my scheduled Calorie King check-in and my weight was up slightly with no budge in measurements even though my clothing feels less tight.

But I am not going to let it get to me as I am retaining a bit of water this week -- and I am still recovering. I am continuing to monitor and make good choices -- plus my training intensity will be able to go up after next week so I believe I am on the right track.

This morning, I was encouraged to get my butt out the door by an anxious Ruth who wanted to get in a ride before the rain came. We rode around the lake and it felt good the entire time. Apparently I still have some muscle memory confidence as I was able to take on the hills pretty strong.

50 Mile Ride @ 03:09:00
128a, 163m
________________________________________________
It has been a month since my weekly training volume has hit about 10 hours so it is nice to see the numbers up again.

Today started at 4:30 AM to drive with Ruth to Tacoma while she worked the ADA walk at Point Defiance. I did a double-loop of the 5 mile drive and then spent the day visiting my friend in Fox Island who just had a girl :)

The run felt good and I forgot my HR monitor so I have no data. I could have easily run longer but I was fine to end it when I did.

10+ Mile Run @ 01:45:00

Went for my last open water swim for the season. It was cold and dark but the company, as always -- exceptional. Had a good time over toast and we all got to wish Tatyana a good day tomorrow as she races her first Ironman :)

1.2 Mile Swim @ 00:50:00

Then I went to see Erik to help me heal my shoulder. He gave me a lot of homework -- stretching and changed my lifting program completely. I will see him again in four weeks so he can check on my progress.

My upper body lifting is now confined to:

• Lat Pull Down (only to the top of my head)
• Tricep Press
• Seated Row (with a bar, not the triangle hand hold thing)
• Biceps with dumbbells alternating.

No chest at all for a while either...because he said it is already over-developed...so no bad ass looking chest presses on the bench for me.

Got to swim with Duncan today. We did a set of 200's and by the third one, my shoulder was complaining so I switched to 150 kick for that one.

2500 Swim Practice @ 00:55:00

Went to Spin Class for the first time in a while and really do miss Dina :( Got in an okay workout with the instructor, Gina but she drives me nuts because she yells "come on" throughout...and gives the crappiest cues.

Spin Class @ 00:52:00
139a, 158m

Today my wings came back and it has been so long since I felt them.

I ran the Mercer Slough this morning and it was wonderfully cool with a light drizzle coming down. I added an extra out and back to make the run over an hour. During one stretch of the run, I started to fly. I checked my breathing and HR (140) and realized that my gait was smooth and it felt effortless but at the same time, I had some speed. When I ran that stretch last week, I thought "I don't remember this being uphill...".

But this week, it just felt wonderful -- perhaps I am recovering :)

almost 7 Mile Run @ 01:06:33
142a, 188m

Had a good swim this morning -- got in the most distance I have in a while and alternated some of it with kicking with my zoomers.

I worked hard to roll my body to keep the pressure off my shoulder. Perhaps there is a blessing in this shoulder injury stuff :)

2500 Swim Practice @ 01:00:00

Commuted to work this morning on my old friend, the Hindenburg. It was a challenging ride because my saddle bags were quite full and heavy.

17 Mile Commute @ 01:19:24
122a, 160m
___________________________________________

Finally returned to the weight room after a forced grounding from Cheryl... My shoulder gave me grief during some of my usual sets so I had to find other alternatives to my usual shoulder and chest weights. I am BUMMED because I really like the chest press -- it makes me feel like a bad ass in a way the stupid machines do not.

CORE
5 x 15 Crunch on Ball (3 front, 1 each side)
5 x 15 Back and Side (3 front w/10 weight and 1 each side)
3 x 15 Lower Ab (reverse crunch on mat)

SHOULDER
2 x 15 Pull Up @ 12 dumbbells
2 x 15 Front Raise @ 5 dumbbells

CHEST
2 x 15 Chest Press @ 70 Machine
2 x 12 Chest Flye @ 60 Machine

BACK
2 x 15 Seated Row @ 75
2 x 15 Lat Pull Down @ 75

BICEPS
2 x 15 Concentration Curl @ 17.5 dumbbells
2 x 15 Curl @ 20 barbell

TRICEPS
2 x 15 Kickback @ 12 dumbbell
2 x 15 French Presses @ 17.5 dumbbell (who knew those were french presses but I just googled it)

Got in an early run around Greenlake before my half day Board Meeting. Added a bit at the beginning to make it longer and even though my pulse registered high the entire time, I was at a comfortable aerobic pace.

6.5 Mile Run @ 01:04:19

Stretched and did a little core (3 x 1 min. plank) after.
___________________________________________

Definitely another recovery week for me and there is an embarrasing lack of core in it...

Spent the morning as a very enthusiastic supporter of Ruth and Jeff at the Black Hills Triathlon. Ruth kicked some serious ass and it showed especially with her even faster stronger bike split than last year. While the overall results are not yet in, she placed 4th in her very competitive age group.

Jeff is the only person I have even known who actually gets stronger DURING a race. He started out the morning very sick, to the point where he could not even drive...and then had a really good swim, super strong bike and lightening fast transitions before he was almost taken down by leg cramps early into the run. But he finished steady despite the pain he was in -- with a smile on his face if you can believe that.

Was a bit over-served, over-salted and over-caloried last night after we went to Brasa's Happy Hour to spend time with friends. Therefore this morning's swim was nothing impressive.

I swam for 25 minutes at a very relaxed pace.

1/2 Mile Swim @ 00:25:00

I redeemed myself at lunch with a longer run. I played a bit with the route and ran around the slough throwing in a nice loop in the middle for some extra distance. Kept the pace easy and my mileage is a guess-timate...

8 Mile Run @ 00:16:09
147a, 190m

Busy day with appointments and meetings so I managed to get in a ride to my morning Capital Hill appointment on my single speed.

12 Mile Ride @01:00:00
______________________________

Got in a spin on the rollers between meetings while working from home. Did a 15 minute WU, then 3x (14 minutes @ 19-20 mph, 1 min recovery).

17+ Miles @ 00:57:00

Then had my annual physical with my Dr and everything is really good. She has climbed Kilimanjaro and we chatted about that for a bit. I asked her if we could climb it the day after a marathon and she paused and said "well, if anyone could, YOU could..."

Went for one of my very favorite runs at the Mercer Slough. It was perfect morning for running and just the right mix of cool air and new sun. I worked hard to keep it aerobic even though I wanted to push myself to run faster.

Oh, and I took 5 minutes after to S T R E T C H

6 Mile Run @ 00:57:19
141a, 183m

Good swim today with the team. My shoulder is still not feeling its best but I focused on rolling my body while swimming.

2450 Swim @ 01:00:00

Joined Ruth and her old college friend and teammate Stacy for a fun brick workout today at Seward Park. Ruth did it hard to prepare for her race on Sunday and I accompanied Stacy on her first brick. We rode from there to and around Mercer Island and then ran around the lower Seward Park loop.

I did it on my single speed thinking that Stacy and I would be better matched that way because she had only ridden twice in the past 4 months and was just getting adjusted to her new road bike (AKA Ruth's 1st road bike that she had recently given to her). I was wrong and watched her ride/run out of sight as soon as I gave her directions.

25 Mile Bike @ 01:38:13
126a, 157m

2+ Mile Run @ 00:20:38
144a, 154m

Went for a nice easy ride today to the Eastside and back. On Friday, I told Phil (who was working from home that day) that I would water his plants and forgot so we rode from home over Juanita to Bellevue (watered plants) and then I took the short route over Mercer home while Ruth put in the extra miles going the long way.

43 Mile Ride @ 02:55:00
118a

Here is the latest place I am trying to talk Ruth into going to for my 40th birthday :)
___________________________________________

It has been a good recovery week and I have behaved myself...mostly...

Had dinner with Cheryl and her husband last night and while we did our best to not bore him completely talking about training and racing....well, at least he was fed....

My (now our as Ruth is now training for IM Canada 2007) training plan for 06-07 has some serious changes.

First, I have to take the next three weeks off which means aerobic only. No speedwork -- not even on the bike. No weights for another week but I can do all the core I want (not exactly doing cartwheels over that one).

Tour de Tucson is out :( . Tucson Marathon is in (Ruth will do the half while I try to qualify for Boston again on the full).

Victoria Half Iron is out. Desert Half Iron is in.

Ruth has a marathon in the Spring and right now, we are looking at Whidbey Island.

I also need to LOSE WEIGHT and I have started to record my food intake using the Calorie King online journal. I like it a lot because it is easy to enter food and see the totals as well as nutritional information. I am going to try this through September and then re-evaluate whether or not I need to see a nutrionist because I do eat well, it is just the extras that are making the difference in my weight.

We went for a run this morning down and around Greenlake and back home. I did not wear a HR monitor and we kept the pace aerobic and chatted easily. I felt good, even coming up the hill on 5th. Then planked for three minutes.

5.75+ Mile Run @ 00:53:00

It was a beautiful morning for an open water swim. I am definitely not recovered and did tweak my shoulder a bit pretending that I was.

On the return, I double-backed to swim with Jeff and then really focused on stroking correctly.

1+ Mile Swim @ 01:00:00

Got in a nice ride this morning on the rollers while Ruth did her interval run. I did it as a 10 minute WU and then 9 minutes in my big ring , 1 minute easy in a smaller gear and repeat 5 times. My HR never got any higher than 135 and I felt good.

17.5 Mile Ride @ 01:00:00

Then I went to Pilates Class during lunch to give it a try but the instructor never showed. So I did a quick 3 mile run on the treadmill and a bit of core.

3 Mile Run @ 00:30:00

CORE
5 x 15 Crunch on Ball
3 x 15 Back @ 10 lb weight

Took the entire day off from work, training and even un-packing :)

And finally got my martini!

Went for a 20 minute swim this morning in the lake before we (Ruth) drove home. I was actually feeling quite good and we got home in the late afternoon.

20 Minute Open Water Swim

Right away, Ruth headed to the gym to get in a lift and I went to Greenlake for a short run. As I was coming out of our building, I saw Chris and rolled down the window to say hello. She was carrying something and flipped it around so I could see it. It was a huge sign that read "Ironman Seujan" and was signed by Cheryl and many others. She was going to put it in the window of the Cloud City Coffee shop across the street so I would see it. It was SO SWEET and I now have it in our home.

My run was good but I am definitely not fully recovered and it was hard to complete it at a reasonable pace.

3.2 Mile Run @ 00:30:00

We went out for Sushi and I told Ruth about the revelation I had regarding Ironman. I have been preparing for this race for 5 years and I have always thought of it as a destination and was not sure what would be on the other side. On the way to Canada, I told Ruth that I may cross the finish line and decide that was enough and that I wanted to start a family. Or that I no longer wanted to race Triathlons anymore as I had achieved my goal. What I learned though was that this 5 year journey to the door at the top of the mountain and beyond that door is another path -- my life. And this is my life, my lifestyle is doing this triathlon thing. I am immersed and really like doing it.

Apparently so do Ruth's parents as they called to say they wanted to come back in 2007 and watch us both race :)

I am an Iron(wo) man.
__________________________________

Someone told me this weekend that there is a lesson in every training session and race. In a 15 hour race, there were many...

PRE-RACE
We woke up at 3:30 AM so Ruth could report to duty as a volunteer athlete body marker and wetsuit stripper. I went to the downtown Starbucks and ordered a triple shot soy latte, a "to go" cup of hot water and sat there for a bit drinking my coffee. Then I went to the car, tuned into one of the few radio stations available and ate my instant oatmeal. By that point, my tummy was churning and I could not choke down a banana or any water.

I then dropped off my special needs bags* and checked on my Swim-to-Run Bag** and Bike-to-Run Bag*** .

Special Needs Bag Content*
BIKE - beef jerkey with liqui-gel Advils, cookie, chocolate, spare tube, single-serving butt-butter and a package of cliff block shots.
RUN -- extra moleskin, liqui-gel Advil and cliff block shots.
Swim to Run Bag**
Helmet, shoes, martini socks, butt-butter, bandana, gloves, PB&J sandwich.
Bike-to-Run Bag Content***
Sneakers, socks, running shorts, body-glide and cliff block shots with caffeine.

I put on my wetsuit and got some last encouragement from Ruth before entering the beach.

SWIM
This was my first mass start with over 2000 athletes entering the water at once to swim. The pro athletes started at 6:45 and the rest of us at 7:00. I got to chat with Susan for a few minutes and then the cannon went off. I kept thinking "I am racing an Ironman -- I am really here."

Because I was still nursing a sore shoulder, I kept the pace easy and focused on rolling my body over my stroke. I was bumped, kicked and pushed throughout but that goes with the territory. Near the end, I was able to kick it up a notch or two and finished strong and quite excited about being there. I managed to stumble into Ruth's wetsuit stripping station and and even though she was busy with someone else, she saw me and told me "great swim split!" and off I went to the changing tent. The volunteers were terrific and helped me empty my bag, get what I needed and then put my stuff in the bag for me as I went to my bike.

Lesson Learned:

• Negative split half the swim, not just the last bit.

BIKE
I left the transition area with an encouraging yell from Stacy (who lost her voice that morning) and because I was concerned about blowing out too early on the bike, I kept the pace moderate and tried not to get too caught up as everyone kept passing me. I kept thinking as they zoomed by "took you THIS long to catch me" to amuse (and console) myself. I drank my water and Nuun and regularly popped cliff shot blocks. I felt really strong and comfortable the first half of the bike and got to see Sarah, Julie, Duncan and Cheryl about 30 miles into the ride. It was wonderful to feel so supported and cheered for. After RAMROD, Richter Pass was not difficult at all -- I even had to ask a spectator if this was it.

I knew that after Richter, there were seven difficult rollers (AKA Richtor and the 7 bitches) and I felt good and strong riding all of them. My nutrition was still on track, I was drinking water, Nuun and eating the blocks and most of my PB&J sandwich.

Then came the most difficult part of the ride (even though the special needs bag was at the turn around point) -- the 18 mile out and back at about mile 70. This was hilly, windy and de-moralizing. My back was beginning to really ache and I did not know exactly how long it would take me. It seemed as though I was the last person to come through the bike as I saw so many heading out as I was heading in.

It took them a bit to find my special needs bag and the cookie and now melted chocolate was not at all appetizing. I really was after the Advil I had stored with the Beef Jerkey but had not thought about how the hot sun would melt the liquid tabs. Because I was in pain, I slurped them off the beef jerkey anyway and instantly felt my mouth go numb :) . I then applied extra butt butter and headed back.

I was not sure if Beef Jerkey was the best idea but I figured I had 2-3 hours left on the bike and it was the only thing that tasted good. Every once in a while I got a bike of it with some melted Advil on it and my tongue would go numb again. I ate two more cliff blocks in addition to it.

One of the bigger hills had a lot of water bottles by the side of the road. I assumed that a bike aid station was right ahead so I poured the water on me and then threw out the rest in the bottle out to be be ready to get a fresh bottle. Unfortunately, there was no aid station and I climbed and rode for quite a bit in the hot sun without any water and very little nuun.

Yellow Lake was the last climb and I did find that to be quite challenging. I was DONE with being on the bike and while the climb itself was not too hard, I was hot, sore and tired. Then came the best downhill EVER and I got to see Erika and Rolf cheering for me near one of the last descents of the route.

Coming into town, I was cheered on by Sarah, Julie, Duncan and Cheryl and it was so nice to see them. I yelled that I needed big band-aids for my bat-wings because I had rub marks under my arms from the swim and I knew it was going to be much more painful during the run.

Lessons Learned:

• Much more training time in Aero-Bars.
• Advil (solid, not liquid gels) in a separate container.
• Drink more water.
• Different nutrition for bike than run.
• Salty snack with carbs in special needs.
• Open zip lock bag containing PB&J BEFORE putting it in pocket.

RUN
I changed into my running shorts and borrowed a band-aid from someone in the transition area (and it promptly fell off). Got slathered with suntan lotion, applied vaseline to the batwings and then ran back to the changing tent because I had forgotten to put my bandana in my bag. I was fortunate enough to catch them before they stored the bag and off I headed. The male winners were coming in as I started my marathon. I felt strong in the beginning of the run and started right away with my run/walk plan. I made the decision to not take my usual hydration pack a few days before the race and relied instead on the aid stations.

Early into the run, I made my first big mistake. I had heard what a lifesaver the flat cola can be for an Ironman run and gulped a couple at aid stations 5-7 (I think). Unfortunately, they still had carbonation and I cannot burp so I ran with bubbles and felt increasingly bloated and nauseous. I tried to take the blocks but was not able to -- but I did eat a handful of grapes and was able to take in water.

By mile 10, I could no longer eat a thing and just craved and gulped water at every aid station. I did try a bit of chicken soup but even that made me feel nauseous. Actually, everything made me feel quite sick and I ended up walking most of it except when I tried to take advantage of downhills by running down them. At the turn-around point, I got my special needs bag and took the advil and moleskin from it and stuffed it in my pocket. I did not dare to try to take the Advil the way my stomach was feeling and continued back.

At this point, every time I tried to run, I would feel really sick, my HR would leap to 170+ and I could not catch my breath so I would walk. As I continued, I got this horrible pain in my back -- where my kidneys are and that pain constricted my breathing so I would slow to a walk.

By Mile 16, I knew I was in trouble and would not finish anywhere near my goal time of 14 hours but I refused to be one of the many who were carted off in ambulances. So I walked as fast as I could and every once in a while, would try to run. I just set my mind that I would NOT DNF and if I had to crawl across the finish line, so be it. As I walked, my head would start to droop and I forced myself to keep my chin up as I was not going to allow myself to get into a defeated position. About mile 20, I saw the gang again and asked for Cheryl and told her what was happening when I tried to run. She said that I had no electrolytes in me and that was why. She said I should continue to walk and if I could eat/drink anything then I could try to run.

When I got into town, I could not even drink water from the aid stations but at the one at mile 24, I asked if the cola was flat. I was told it was and I grabbed it and drank it because Cheryl told me that I could run if I could get anything besides water in me. I then started a lumbering run to the finish line where Ruth met me and ran with me for a minute. She told me how close I was but that I had to go down to a turn-around before coming back to the finish line. I wanted to make it under the 15 hour mark and forced myself to run through the all the pain to make it under that time.

When I crossed the finish line (at just under 15 hours), a volunteer stayed glued to my side and I was able to eat some water melon but still had trouble breathing with the pain in the sides of my back. When he finally released me, I said on the grass with Ruth and her friend Joel who had driven up to get in line to sign up for next year. Ruth made me eat a little bit but I had a tough time with that. When I went into the transition area to pick up my bike and stuff, I had a hiccup that seized up my body to the point where I doubled over from the pain in my back. Later, Cheryl told me that it was probably from my kidneys being affected by no electrolytes and the pain lasted for quite a few hours.

Lessons Learned:

• Run with my own hydration and nutrition pack. This has been what I have done for all my successful races.
• Have a mental game plan for the run when it starts to get dark and I feel defeated. I under-estimated the despair I would feel.

All in all, it was a wonderful experience and I experienced no hardship without support and encouragment. The volunteers were AMAZING, and the course STUNNINGLY BEAUTIFUL.

I signed up for next year. So did Ruth.

Biggest Lesson Learned:

NUTRITION both on and off the course. That will be my focus for the next few months and I will meet with a sports nutritionist who will help me with a plan to get off the extra weight and a strategy for race days.

Got in a short jog this morning in our neighborhood and tested my new running shorts -- glad I did because I do not think I am going to use them.

15+ Minute EZ Run

Ruth went to meet Julie, Stacy, Stacy's Husband and Duncan to ride the IronMan bike course and left her poor parents to babysit me.

We are going to head into town shortly so I can drop off my bike, attend the athlete's meeting and POSSIBLY take advantage of the early registration for 2007 that they are offering 2006 participants today...yikes!

The house we are renting up here in Summerland is just wonderful. A block away from a public access beach on the lake -- quiet and away from all the buzz in town. We went for a swim this morning but the water was really choppy! I swam for about 20 minutes and Ruth continued to get in a good workout despite being batted around like a ping pong ball.

Then we went into town to register and pick up my packet. Fortunately, the crowds were quite light as many of the almost 2500 athletes had not yet arrived. The process was quite dialed in and I was able to navigate pretty quickly through it. At one point, there was a dreaded weigh-in. So off I went to a platform with a couple of bathroom scales on it guarded by some sweet volunteers who marked down the weight. I hopped on and my "weigher" looked at the scale, looked at me and looked at the scale again. Then she asked me "is that right?" I said, "pretty much." She looked down again. "Are you sure?" I said "yup". "After another up and down, she finally said "Well, it looks good on you love."

:) That made my day.

Walked around the Athlete's Village a bit and did some shopping (picked up something for you -- Jeff) and then walked around town while Ruth got in a lift at the gym. After that, a very late lunch and I was glad to escape the increasing buzz of some very nervous and chatty athletes....

I am glad that I took my bike in yesterday -- it turned out that there was quite a bit of work it needed....I guess I had done a few miles since my last tune up with RAMROD and all... Dean from Pedal Dynamics dropped it off last night at 9 PM and it is clean, shiny and ready to go!

I also had the BEST massage yesterday from Mish. WOW, she was so good and I liked her so much that I booked a massage for Ruth with her as a thank you and recovery from dealing with me doing my first Ironman :)

Did an aerobic spin on the rollers this morning -- kept it easy and light. Off to pack and head North. Ruth's parents headed up there yesterday and I saw a pile of direction signs near the front door. Turns out that they are planning to mark the route to the house we are staying in with them so we can find it easily :) They are the best!

13 Mile Bike @ 00:50:00

Had a nice easy run this morning around Greenlake. Did not wear my HR monitor or even take my watch and it felt terrific. I wanted to go another lap so I guess that means I am starting to get twitchy....

3 Mile Run @ 00:10:00

Then came home and did a bit of core. Have a massage scheduled for later to work on my shoulder and will drop my bike off at Pedal Dynamics for a race tune up.

CORE
5 x 15 Crunch on Ball
3 x 15 Back on Ball

Swam with the team for a bit this morning. I was able to swim 100's before my shoulder started to hurt. Focused on the stroke and rolling over rather than pushing the water.

1500 Swim @ 00:45:00

Took another rest day today and Erik Moen was kind enough to squeeze me in for a PT appointment during his lunch hour to work on my shoulder.

Saturday was a rest day from training, but not exactly restful :)

Ruth kicked ASS at the Beaver Lake Triathlon coming in 3rd overall women in the swim and 7th in her age group.

On Sunday, we went for a 60 mile ride and I bricked it with a 13 minute run.

60 Miles @ 03:50:00
1.3 Mile Run @ 00:13:00

Decided to not participate in our annual I90 swim (shoulder still giving me trouble) and instead ran while everyone else did. Ran from Day Park to and around Seward and back. Run felt good and strong....

10 Mile Run @ 01:30:20
137a

I iced my shoulder this afternoon and tried to get into an appointment with Erik...

Yesterday was very long. Battled traffic from Portland while battling cramps :(

So this morning, I decided to sleep in rather than trying to get in a workout. Then I spent the day with Janarah at Wild Waves.

I finished the day with an interval bike ride on the rollers. I did a 5 mile WU, then 12 x 1 mile with a quarter mile rest in-between. It felt quite good and I was happy I did it.

20 Mile Interval Bike @ 01:20:00

Got in a good tempo run (10 WU, 45 Tempo, 5 CD) on the hotel treadmill today. When I first got there, a guy was on an exer-cycle who had the Golf station on the shared TV. I thought, well, this will be good mental training... but he left about 15 minutes into my run so I got to watch my morning show :)

Tempo Run @ 01:00:00

WU @ 00:10
124a, 134m

Tempo (8:20 Pace) @ 00:45
152a, 186m

CD @ 00:05
130a, 167m

Made it through only 10 minutes of swim practice today as my shoulder started to complain a bit. Not terribly painful but I just want to stay off of it so it will be in good shape for Canada. Plus I had a long drive ahead of me to Portland and getting on the road earlier was not a bad thing.

I found a spin class near the Portland office and even though it was only a little over 6 miles away, it took me over 45 minutes to find it between traffic and getting slightly lost. So I got to spin class a bit late and that was fine as the music was terrible, too loud and the instructor was -- well, for lack of better words -- bitchy and unimaginative.

I bricked it with a 15 minute treadmill run as that was all I could stand.

Spin Class @ 00:36:35
125a, 146m

1.65 Mile Run @ 00:15:00
141a, 183m

Rest Day :)

Did do a smidgen of core at home...

CORE
3 x 1 Minute Plank
5 x 15 Crunch on Ball
3 x 15 Back on Ball

Today was my last long long run (15 miles) before the big race and I managed to procrastinate its start until 1:30 today -- by running around getting paint and doing other household tasks.

Finally, Ruth dumped me at Denny Blaine park and from there I ran to Seward Park, around it and then back to meet her at Madison Beach where she was happily recovering from yesterday's ride.

I did the 9 minute run, 1 minute walk thing and started a bit slowly as I was still digesting the leftover burrito I had for lunch...Perhaps not the best pre-run choice ever...

Ruth and I calculated this route and double-checked it using gmaps pedometer so I know it was 15 miles even though my foot pod only gave me credit for 12. So with my finish time, I maintained a 10 minute mile pace - whoop whoop!

Here is a little perspective...I remember the day I ran a 10 minute mile over 4 years ago and I was ecstatic. Now I kicked out a 15 mile run at that pace, WALKING a minute every mile the day AFTER a 104 mile bike ride. Pretty damn cool. Ruth remarked that my attitude post-melt down has gotten considerably better.

I just mentioned to Ruth that I think I may be a bit manic/depressive for the next couple of weeks and her reply was "you just noticed that now?!?". I guess this Ironman thing has been a bit hard on her...

15.1 Mile Run @ 02:31:9
137a, 212m
____________________________________________
Just a few minutes shy of 16 hours this week. And I had two days off so it has been a long one again...

Today was my last long ride before Ironman :) We decided to keep it fairly local and rode from U Village across Mercer Island (long way), then to Lake Samamish via Redmond and in Issaquah, we climbed Tiger to get in some extra miles. Ended with the trail all the way back to the car and bricked it for 12 minutes.

It was a really good ride with beautiful weather and a fun new riding companion -- Tatyana who joined us at Leschi and is training for the Grand Columbian Ironman. Yikes!

Ruth DUSTED me on Tiger and I tried so hard to keep up but she shot ahead of me like she had a rocket under her seat. Later, she told me that she heard me breathing hard on her wheel and decided to claim her mountain. And she did -- my HR was 170 and I was seeing spots trying to keep up with her. Ruth also announced that SHE was looking forward to Ironman being over as it was killing her :o

I got a side stitch during the run and had to walk for a bit before I could run again.

104 Mile Bike @ 06:53:00

1.2 Mile Run @ 00:12:00

Did the usual open water swim today and I set out figuring that if my shoulder started to complain, that I would turn around early. Of course, my shoulder was mostly fine on the way out -- or at least I convinced myself it was because I HAD to touch that bouy...

Then on the way back it was quite unhappy with me.

1.2 Open Water Swim @ 00:50:00
________________________________

My lift was cut short by shoulder pain and I stopped after attempting flyes and bench presses -- both of which hurt quite a bit. At least I got some core in and was smart enough to stop....

Weight Training

CORE
5 x 15 Crunch on Ball (side and front)
3 x 15 Back Extension @ 10 lb weight
3 x 10 Leg Lift on slanted bench

SHOULDERS (these did not hurt)
2 x 15 Shoulder Shrug @ 20 lb barbell
2 x 15 Bent Elbow Shoulder Side Raise @ 15 lb barbell

I was a little over-served last night and suffered a bit this morning. Ruth and I went for a short aerobic run around Greenlake -- and my HR was way too high the entire time!

3.2 Mile Run @ 00:28:02
181a, 192m

5 x 1 Minute Plank
_______________________________

I rode my bike to work after working from home in the AM -- and tried to take the bus across 520. Unfortunately, I have a lot to learn about riding the bus and ended up in Redmond -- and rode from there to work. Then I rode partway home to meet Ruth at Madrona for hill repeats. I just did one...

30ish Mile Bike @ 02:0:00

Today has been a terrible day. I planned to do my interval run at lunch today but was not able to because I was busy running around trying to amend for a big error I made. In case anyone cares what kind of mistake would make me miss my workout, it was big. I scheduled a meeting with a consultant and our VP and other team member in Seattle when they were visiting from Portland. Unfortunately, I incorrectly told the consultant that we were meeting in Portland and they showed up THERE at 11:00 when everyone else was HERE. CRAP.

Fortunately, we were able to connect using VC conference rooms but I felt terrible. I then ran around to get a small "I apologize for screwing up your day" gifts.

Instead, I am drowning my inadequacies in an extra-dirty martini and will not be running tonight....

I woke up, stretched and felt that now familiar twinge in my shoulder. I debated whether or not to go to swim practice and finally convinced myself to get my butt out the door...

So I swam with Gisela but kicked the sets with and without zoomers -- and got out early.

1300 Swim Practice @ 00:45:00
________________________________

Then after work, I did my brick. An aerobic bike around Mercer Island followed by a short run (in my new sneakers thankyouverymuch).

The brick went well -- I did not push it hard and while I did not feel tired, I certainly did not feel like I wanted to go any faster.

19.5 Mile Bike @ 01:19:00
113a, 148m

2 minute transition

2.5+ Mile Run @ 27:50
133a, 156m

Took the day off entirely -- even from lifting. It was a good thing :)

Ruth left for her training in DC this morning. I spent part of it trying to figure out how to dump the files on my watch because it was full and then mapping out a running route for my 19 mile scheduled run. I had planned to run around Mercer Island but then remembered the I90 bridge closing because of SeaFair. So I put together a route that I could shorten if needed because Ruth was not available as a back-up plan.

I drove and parked near Super Jock and Jill. Ran around Greenlake and then down Stone Way. From there, I ran around Lake Union twice -- turning around at Stone Way and reversing the route to run it both directions. Of course, I forgot that the two bridges to be crossed would be up a lot because of the boat traffic. But missed it every time -- however, would have liked the excuse to rest at least one of the four times :P

I appear to have my confidence back and had a good strong run. I changed the lap settings to run 9 minutes, rest 1 (before I ran 10 and rested 1) and that was just perfect for me. When running up Stone Way, I did a reality check and was happy to learn that I felt really strong and could keep going if I had to! But I was grateful to end it when I did...

18+ Mile Run @ 03:07:00
134a
________________________________________________

The week started out difficult but ended strong -- because Cheryl got my head back into the right place :)

Yesterday I talked to Cheryl, (my coach) whom I had been avoiding now for some time. It was exactly the conversation I needed to have as she pointed out that I have a pattern of getting a bit freaked out and having it come out in body fatigue in the weeks before my races. She would cut down my training and but I would still not get my head right and I would spiral downward.

She helped me realize that I was just scared -- and that was accurate because as soon as she said it, I burst into tears. I am feeling the pressure of so many people coming and this being such a long term goal (5 years in the making) that I was putting unreasonable pressure on myself. Anyway, it was good for me and a good reality check and after the (overdue) conversation, I am much better now :)

Ruth and I went for a no-pressure ride today with the goal of just getting my head back -- it could be 30-70 miles. I had 70 hilly miles on my plan and Cheryl cut it back. We set up the route so there were longer and shorter options. We parked at LogBoom and rode over Juanita and back for a nice warm-up. Then to Marymoore, around Lake Sammamish. Then to Bellevue, through Kirkland and over Juanita again back to the car. I felt strong and enjoyed the climbing and flats.

65 Mile Ride @ 04:10:00
122a, 163m
2500 elevation gain

Had a nice open water swim with Jeff this morning in the lake. It was like glass -- that is until it was shattered by the beginning of boat traffic for SeaFair.

1.2 Mile Swim @ 00:50:00

Then got in a weight session at lunch -- not feeling my strongest.

Weight Training

CORE
5 x 15 Plank (front and side)
2 x 15 Lower Ab Leg Up
Back Extensions 3 x 12 @ 10 lb plate
3 x 15 Crunch Machine @ 25 lbs

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder front raise 2 x 15 @ 8 dumbbells

CHEST
Press 2 x 15 @ 30 dumbbells
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 1 x 12, 1 x 10 @ 90 machine
Lat Pull Down 2 x 12 @ 90 machine

BICEPS
2 x 12 Curl @ 30 barbell
Concentration Curl 2 x 10 @ 20 dumbbells

TRICEPS
2 x 12 double tricep extension @ 25 dumbbell
2 x 15 Assisted Dip @ 110

Did my tempo bike on the rollers this morning and it was not easy to get my HR up even though the pace was good. Ended up working from home to attend to the leak we had in the kitchen sink.

17 Mile Tempo Bike

10 Min WU

45 Min Tempo Pace
129a

5 Min CD
______________________________

Then went for an aerobic run down and around Greenlake. I am sore from yesterday's hill workout and had to push myself to keep the pace up.

5.5 Mile Run @ 52:32
133a, 155m

Last night I fixed our dryer by replacing the timer. Now this is really good stuff on its own as I saved us quite a bit of $$ by figuring out how to do it myself. But the reason I am putting it here is because I was really excited about it last night and kept mentioning how proud of me I was. Then Ruth had a good point. She said "I think you did a terrific job with the dryer but it is interesting that you find that to be such a huge accomplishment when you accomplish so much with your training and racing -- but do not give yourself even a fraction of the credit for it." Hmmm. Something to think about...

We slept in this morning and I decided to head across the bridge to beat the traffic for work and get in my hill workout at lunch.

I started the run with a tummy ache that I could not shake even when I slowed down to a barely moving jog. But once I started the intervals, all was good. I picked a hill that is a bit deceiving as you think you have crested it long before it is over.

5ish Mile Hill Repeat Run

WU @ 00:14:16

Interval 1 @ 02:01 (different distance than the rest)
135a, 154m

Interval 2 @ 01:41
146a, 186m

Interval 3 @ 01:46
168a, 181m

Interval 4 @ 01:45
178a, 187m

Interval 5 @ 01:43
176a, 183m

Interval 6 @ 01:42
166a, 189m

Interval 7 @ 01:42
182a, 185m

Interval 8 @ 01:46 (yikes, slowing down)
179a, 185m

Interval 9 @ 01:37
181a, 191m

Interval 10 @ 01:32 (whoop whoop)
183a, 190m

CD @ 00:10:21

Today's swim was boring but good for my training. We had 3 x 400 Pull descending...a bit of kicking and repeat. The good news is that I got in 300 more yards than usual.

2800 Swim Practice @ 00:55:00
__________________________

Got in a lift at lunch today. My right shoulder is still bugging me a bit (pulling today did not help) so I kept my shoulder weights lighter and skipped planking.

Weight Training

CORE
3 x 12 Captain's Chair (switched to straight leg lift)
2 x 15 Lower Ab Leg Up
3 x 12 Back Extensions @ 10 lb plate
3 x 15 Crunch on Ball (front and side)

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder front raise 2 x 12 @ 10 dumbbells

CHEST
Press 2 x 15 @ 70 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 1 x 15, 1 x 12 @ 90 machine
Lat Pull Down 2 x 12 @ 90 machine

BICEPS
1 x 12, 1 x 10 Curl @ 30 barbell
Concentration Curl 2 x 12 @ 20 dumbbells

TRICEPS
2 x 15 triceps kickback @ 15 dumbbell
2 x 15 Assisted Dip @ 110

Got to swim with Duncan today at practice. Even though he is always kind, he kicks my ass -- a good humbling swim. Part of our set was 3 x 150 pull and I thought my arms were going to fall off by the end :(

2500 Swim Practice @ 00:55:00
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Took the Hindenburg for a spin around Mercer Island at lunch. My legs are sore from yesterday and my pace was pretty pokey...

19.5 Mile Bike @ 01:25:00
110a, 146m

Had a 17 mile run on the plan for the day. Ruth dropped me off at Kenmore Log Boom and I ran from there to Gasworks and the plan was then to run home from there. I set my watch and did it as a 10 min run, 1 min fast (eat drink) walk. I felt so strong and light the first 2 hours. There was the exception of the guy who was resting on his bike as I passed who thought he was being considerate by "commiserating" with me about those tiny 100 lbs girls who just run like they are floating on air. Not like I asked or even invited his remark but I guess that he thought he had license to say that... After my initial surprise and then indignation, I did remind myself that I do often kick their little asses as they float along :)

When I got to Lake Union, I decided to go around it the long way via Seattle and headed left. It was then that I started to hurt. I was alternating a sip of nuun with a sip of water with a cliff block during my 1 minute walk recovery intervals. Maybe I should incorporate some caffeine when I start to hit that wall.

I called Ruth when coming up Stone Way realizing that I had under-estimated my mileage and needed a scoop. She met me at Jock and Jill at Greenlake with the most delicious cold watermelon I had ever eaten! YUM

17-18 Mile Run @ 02:59:26
136a, 186m
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Logged 17 hours this week -- over 10 was RAMROD...

Went to 24 this morning for a swim with Ruth. Did not push it but had a very nice swim and the lane to myself :)

2500 Swim @ 00:55:00

Then after spending the afternoon with Janarath, we got in some weight training. I have not been in the weight room since the week of July 3rd and it sure did show! One thing I noticed during RAMROD was how much my hip flexors and back hurt -- more than they have during our other long rides and I believe it was because I have not kept up my core for the past few weeks. This will not happen again.

Weight Training

CORE
3 x 15 Captain's Chair
5 x 15 Plank (front and side)
2 x 10 Lower Ab Leg Up
Back Extensions 3 x 12 @ 10 lb plate

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder front raise 2 x 12 @ 10 dumbbells

CHEST
Press 2 x 15 @ 30 dumbbells
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 15 @ 90 machine

BICEPS
2 x 12 Curl @ 30 barbell
Concentration Curl 2 x 10 @ 20 dumbbells

TRICEPS
2 x 15 triceps kickback @ 12 dumbbell
2 x 15 Assisted Dip @ 110

RAMROD recovery day :)

At 3:15 AM, the alarm went off. Why? Because our friend Dave (4x finisher) talked Ruth into a 5 AM start time for the ride. We grabbed our bags and headed south for our very first RAMROD (Ride Around Mount Rainier in One Day).

We pulled into the Enumclaw parking lot at 4:35 in the dark and it was almost completely full. We registered, had a bit of back and forth about the layers to wear and crossed the start line at about 5:15 AM. The first 30 miles were through the dusk under overcast skies. We kept the pace easy and were passed over and over again by herds of pacelines. The first stop was disappointing as it was just water and porta-potties -- no food :( I think the picture Ruth snapped of me sums up our mood...

After that, the sun started to come out, our mood improved and we rode through Eatonville to outside of the Nisqually entrance of the park. Finally, 60 miles later, there was some food with delicious fruit there but they ran out of peanut butter -- not something that would EVER happen on Ruth's ride! From there we rode into the park entrance and starting the climb to Paradise. Aside from simply finishing the ride, my goal was to keep Ruth's pace when climbing as she is such a strong climber. I stayed right with her -- surprising her even and followed her as she picked off many who had thundered by us on the flats up to the (almost) top as the route this year was cut a bit short due to construction at the visitor's center. Got a nice picture of Ruth and Dave at our very scenic water stop.

Then we had a nice descent, climbed back up Backbone Ridge to a checkpoint and then another beautiful descent to a terrific rest stop at Box Canyon Picnic Area at mile 88 (yum, chocolate croissants!)

Rode a bit longer to the most challenging part of the ride -- Cayuse Pass, a 9 mile climb at mile 100 of the ride. Right before we started to ascend, we were caught by construction which meant that there was a bit of a bottle-neck with some rather obnoxious other riders who were in a hurry to go by us as soon as we were released :(


I hung in there with Ruth during 8.75 miles of the ascent as she picked off many of the riders one by one. I voted against stopping at the water stop mid-point and wanted to just get it over with. At one point, there was a guy climbing who was "too cool" to wear his helmet and did not like getting passed by Ruth. So he started to chase her but could not keep up and settled in front of me. This made me very unhappy as he should have retired his spandex shorts about 20 washes ago and his large sweaty frame was blocking everything in view. I pulled a break-away -- nothing like translucent shorts for inspiration and continued to chase Ruth up the mountain. During the last 1/4 mile, all I could do was watch her pull ahead (chased by another guy who was inspired by her) and she finished about a 100 yards in front of me. Ruth got a nice picture of Dave at the top.

From there, it was all downhill...to the best rest stop of all because they make custom deli sandwiches for you! Then a gradual 35 mile descent (unfortunately with a wicked headwind, but is normal for the base of Crystal to Enumclaw at that time) to the finish. We were really psyched at the end with a finishing time of 10:07 -- as Ruth said, we can now call ourselves real cyclists :)


After a shower and mini post-race massage, we enjoyed a beer together and bragged a bit more :)

As Ruth put it best: I am proud of us!

Rest for RAMROD day :)

Had a decent but not fabulous swim this morning -- 5x(4x 100). Did one set on the 1:40 and then really struggled to do the next ones on the 1:35.

2650 Swim Practice @ 00:55:00
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Did not get a chance to get to the gym today but did come home and do some core before dinner.

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

I did not realize I was supposed to run 10 miles today until 10 PM last night. So I decided to let my sleep deprived body make the call in the morning.

At 6 AM I woked up and went for a run down to and around Greenlake. I felt crappy the entire time and my HR stayed between 175-180 the entire run. I did not start to even get into a groove until I was climbing 5th back to our place.

5.75 Mile Run @ 00:54:00

Today I had a meltdown. Spent the morning trying to put our new home back together and getting the remainder of stuff out of the old place -- in the heat.

We planned to ride in the afternoon but right before we were going to go, I had my meltdown. I did not want to go ride my bike. I wanted to sit in an air conditioned theater just like normal people. I was tired of having things I had to do and just wanted to not do anything. Ruth was very sweet and took off her bike shorts and jersey and took me to see a movie -- just like normal people. Unfortunately, all the normal people filled the theater and by the time we got there, there were only a few seats left.

So we turned around, got on our bikes and went for a ride down and around Mercer Island and were rewarded with a nice tailwind.

35 Mile Ride @ 02:31:00
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It has been a very long week...missed two days of training ...

Swam the Lake Padden Open Water 5k Swim today. I am not too discouraged that I finished at the bottom of the pack (4th from last) because it was a training swim and it has been a very long week. I worked hard on sighting and stroke and know that I swam a good swim. The time is a guess-timate until results are posted.

3.2 Mile Swim @ 01:36:00

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Then spent the remainder of the day cleaning out the old place. Not an ideal day for such a task!

Yet another crazy day at work. Got out in the afternoon though for a quick tempo ride around Mercer Island.

19.75 Mile Tempo Ride @ 01:12:00

12:00 WU
116a, 145m

43:04 Tempo
144a, 225m

17:00 CD
130a, 159m

No training for me on Tuesday or Wednesday. Between moving and cramps from hell, I had nothing else left. Hopefully we will be completely out of the old place by the end of the weekend.

Went to swim practice this morning and got in good workout even though I felt like I was swimming through mud!

Swim Practice @ 2200
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Managed to squeeze in an interval run (4 x 1 Mile @ 8:20 Pace w/ .25 recovery) on the treadmill between meetings.

6 Mile Interval Run @ 01:00:00

1 Mile WU @ 10:00
126a, 138m

Mile 1 @ 08:20
149a, 153m

Mile 2 @ 08:20
151a, 156m

Mile 3 @ 08:20
152a, 157m

Mile 4 @ 08:20
153a, 159m

.25 CD

Did my long run today from Gasworks to beyond Matthews Beach and back. Ran it at 10 minute run, 1 minute walk recovery. During recovery, I alternated between eating a cliff block with water and a sip of Gatorade. I was pretty tired by the time I was done but made it through. My foot pod had me at 15 miles but the markers on the trail had me at over 16.

When I came back to Gasworks, I was concerned that I had not run long enough so I continued on the trail to Freemont although running up a hill was the very last thing I wanted to do at the time. Something good happened on that hill. Halfway up it, I could not tell that I was running uphill and cruised up it easily.

16 Mile Long Run @ 02:39:03
134a, 149m

Today was our double mountain pass training ride -- and we planned to park at Greenwater and ride Cayuse up, down and back up again. The way we came back up Cayuse is the last pass for RAMROD so we wanted to have a good idea of what it would be like.

The ride up Cayuse was good -- Ruth took it at a pace slightly faster than my comfort zone but I hung in there and did not let her drop me. Then we had the descent down the other side where I lost sight of her. I tend to get nervous Nellie when descending especially if there are turns and if the road is a little rough. It was very rough in the rock slide area -- and down to one lane. I was quite unhappy that she had gone through that area without me as it would have felt much safer to have the two of us battling the cars for space.

So there was a lot of silence back up Cayuse but it did not make much of a difference because she rode it faster than I. I decided to not try to keep up and just make it my ride -- with the goal of keeping my cadence at 60. It was HOT HOT HOT and I HATE HOT. My HR was 148 climbing it. One thing I learned today is that Cliff Shot Blocks are my new favorite training food.

At the top of Cayuse, I decided that we needed to ride to Chinook too because it was there :)

We finished the ride strong and the mountain flower she gave me at the top of Cayuse thawed things a bit and I decided to talk to her again :) We do rock after all.

78 Mile 3 Pass Ride @ 05:45:00
6700 Elevation

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Put in fewer hours this week -- tapering for Fat Salmon and my long run is not until Monday.

Today we swam the Fat Salmon 3.4 mile race. The water was choppy and we fought a headwind a lot of the time. I know that this was not a priority race -- it was a long training swim for me but I was quite disappointed that I came in about 10 minutes slower than the time I had the last time I swam it -- and the conditions were not ideal that time either.

It is hard to not feel discouraged as my times continue to be slower and slower. I know that two years ago, I did swim it much harder and would not have been in the shape to ride RAMROD that summer. That is my consolation/justification at the moment. Still a bummer and yet another disappointment.

I hope that all this distance training is the reason and I will be able to see and know the payoffs of all the miles and hours I am putting into training -- in the positive results of a race. Perhaps it will also help to not be in transition with our home packed up -- waiting to move into the new one.

3.4 Mile Swim @ 02:00:00

Managed to squeeze a run into my crazy busy work day. Started the run with the intention of just going 3 if I continued to feel tired. But felt strong and did my usual @ 5.5-6 mile loop that included the slough.

5.5+ Mile Run @ 0:52:16
152a, 194m

We swam in the lake this morning to rest tomorrow for Saturday's 3 Mile Fat Salmon Open Water Swim. It was choppy out there -- both ways and a thoroughly unpleasant swim -- despite the wonderful company.

1.4 Mile Open Water Swim @ 00:50:00

Then I bricked it with a ride to work on the Hindenburg. I was tired and cold and definitely in survival rather than strong mode.

12 Mile Bike @ 01:00:00
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I talked Ruth into skipping a PM bike and instead coming to Bellevue and going to Happy Hour with me. We both are really tired and the decision was reinforced by the rain outside as we ate cheap sushi :)

Went to bed last night at 8:15. We are pretty whipped and things have not even begun to get crazy yet!

Katie did hills with me today and that made the workout so much better. We ran Greenlake to the Dog Park area and did hill repeats on gravel paths. I decided to do 4 hill repeats and then added 1 at the end of that to push myself. I have a long way to go but her advice and coaching helped me improve my splits each time. Next time I will do 7 and she advised me to keep the middle 5 at 1:25.

Hill Repeat Run @ 00:55:62

WU @ 16:41
149a, 193m

Hill 1 (not the one I repeated -- it was just there) @ 01:41
132a, 149m

Hill Repeat 1 @ 01:33
130a, 156m

Hill Repeat 2 @ 01:27
147a, 164m

Hill Repeat 3 @ 01:28
150a, 168m

Hill Repeat 4 @ 01:23
151a, 167m

Hill Repeat 5 @ 01:21 (extra credit)!
147a, 197m

CD @ 18:00

Got to swim with Duncan today -- pushed myself quite a bit more trying to keep up with him initially, and that turned into not letting him lap me -- and then that turned into not letting him lap me before I hit the flags. He did 300's to my 250's and 250's to my 200's. Despite the declining dignity, I had a terrific swim, got in more mileage and need to swim with him more.

2650 Swim @ 00:55:00

We had a late afternoon appointment to sign all the condo papers. whew. I had a tempo bike workout on my schedule and opted to just do it on the rollers because I needed things to be simple and easy. I lost the lap information so no HR but it hovered between 128-132 during the tempo portion. That does not seem high but I could not get it up higher than that.

19 Mile Tempo Bike @ 01:00:00

10 Minute WU
45 Minute Tempo @ 19-20 mph pace
5 Minute CD

Then I did a quick home core and weight session.

Weight Training

CORE
5 x 15 Plank (front and side)
3 x 15 Back on Ball
5 x 15 Crunch on Ball (front and side)

BICEP
2 x 12, 1 x 8 Bicep Curls @ 16 lb weights

TRICEP
3 x 15 Tricep Extensions (behind head)

Two beautiful words:

REST DAY

Katie ran with me today and that made it so much better. I had to run 8 miles today and my legs sure were tired after yesterday...

I ran to her house and then we ran 5-6 together -- then I ran home.

8+ Mile Run @ 01:33:30
141a, 175m

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Another long training week...not much more to say than that...