Commuted into work this morning and had a good ride despite nearly being smooshed by a car who decided to go around me on the left as I was in the left of the lane and was signaling to make a left turn.

Fortunately, there were some other bicycle commuters who yelled at the car a bit and saved me. I guess the car had done the exact same thing to them a moment ago. One of the guys put it best when he said "at least he is doing his part -- he is on a hybrid after all..." :)

17 Mile Ride @ 01:24:00 ( a bit slower because I rode and chatted with the group for a bit)
126a, 162m

This morning I got in some good yardage and lucked out because our first set was a 1000. Great practice for IM NZ!

2550 Swim @ 00:55:00

After work, I took the Hindenburg to my board meeting at REI and just barely made it on time. I don't know the exact mileage but I will estimate it.

17 Miles @ 01:15:00

Took the day off completely :)

I ordered a couple of stretch straps to help me with my flexibility and spent some time stretching.

I was wide awake at 5:30 this morning and got up to get in some coffee and give my bagel time to digest before my long 14 mile run. I was still trying to figure out my route at @ 8:30 when I realized that one aspect that was driving my procrastination was how tired I felt. I decided to try to take a nap instead and run in the afternoon.

I slept for about a half hour and woke up feeling well enough to do my run at 10:00. Drove to Madison beach and ran McGilvra/Lake Washington Blvd to Seward Park and back. While the run was not miserable, at no point did I feel super strong. My run back was 2 minutes slower than the way out.

14 Mile Run @ 02:12:19
139a, 185m

Way Out @ 01:05:32
139a, 185m

Way Back @ 01:06:46
140a, 185m

CORE

3 x 1 min. Plank
____________________________

Then we met with Cheryl to plan what Ruth calls the Shotgun Ironman. I have a lot of homework -- and a lot more miles to put in... I put the plan in my Training Log.

Some Take-Aways:

• Write a race plan
• Practice nutrition
• Long bikes are loops -- and can be a combination of indoor and outdoor riding.
• Start thinking in kilometers -- and switch bike computer that so I understand pacing better.

This morning, Ruth got up early for her long run and I very happily stayed in bed :) We then went to West Seattle to see the kid's first basketball game and then swooped through REI and finally Gregg's to look at commuter bags.

When we finally got home, we ate a late lunch and I was toying with the idea of not doing a damn thing. It was, after-all 2:00 PM and inertia had overcome me. I made the mistake of checking my mail and there was the following quick note from Cheryl:

"Just checking to see what you are doing this weekend? For a run my suggestion is a 14 mi and a 35-40 mile bike."

I hopped on my bike immediately (the fastest I had moved all day...) and rode from our house up the trail to do a North loop of the lake. Of course, I had ignored Ruth's suggestions to wear a jacket and was at times a bit too cold. I ended up losing light and called Ruth to scoop me at UW but still managed to get in a good ride--it is nice to know that I can bang out a 40 mile bike without too much issue.

39.5 Mile Bike @ 02:42:00
132a

Got in some good yardage at swim practice this morning.

2500 Yards @ 00:55:00

And the most exciting news is that I have decided to race Ironman New Zealand for my 40th birthday! Meeting with Cheryl on Sunday to go over my training plan...
______________________________________

Stacey and I went to Julie's Body Pump and Duncan's Spin class last night and had a terrific time.

Body Pump @ 01:00:00

Spin Class @ 00:45:00
134a, 154m

I decided to give myself a time-out from the office and worked from home today. Not a bad idea as I am also feeling a bit under the weather and ended up taking a NAP in the middle of the day.

Did get on the rollers for a quick spin when Ruth came home.

Bike Rollers @ 00:42:00

__________________________________________

CORE

3 x 15 Lower Abs (ball)
2 x 10 Crunch

The weather threatened another difficult commute so I set my alarm for 4:30 to get in a bike roller workout before the weather weenies on my team started to bail on me...

Managed to get in over an hour before I got the call that the early person was running late and I needed to get in there to cover. Did not get another chance to workout during the day.

19 Mile Bike Ride @ 01:14:00
127a, 140m
________________________

CORE
3 x 1:00 Plank
2 x 15 SuperGirls

And the bad weather continues...

Got in this morning early to cover and may have to stay late :(

Did get in a quick run on the treadmill today -- used the "aerobic workout" setting that varied the incline and kept at about a 9 minute mile pace.

5 Mile Run @ 00:45:19
151a, 166m
_________________________________
3 x 1:00 Plank

Went for a Tempo Run this morning with Ruth. This was the hardest I have had to work since Marathon training. We ran from home and then kicked it up to Tempo Pace around Greenlake and then ran/walked home at an easy pace.

5 Mile Run @ 00:48:16 (3 mile Tempo @ 00:25:31)
159a (161a, 171m)

CORE
2 x 1:00 Plank (tired)
___________________________________

I braved the cold and ice this afternoon and took The Hindenburg out for a spin from home to Seward Park and back.

25 Mile Ride @ 02:00:00
130a

Took the day off today and spent the afternoon helping a friend paint her rental house. I did get in a little bit of core in the evening.

CORE
5 x 1:00 Plank (3 front, 2 side)
2 x 10 Crunch (V)

Today was long cold run day...

I drove Ruth to Greenlake and dumped her (nice role reversal) and then drove to Leschi and parked the car. Did a loop from there to Day Park -- up the stairs to the top of I90 and back down the curves to Lake Washington BLVD. From there, home via the Arboretum, Gasworks and Greenlake.

12.5 Mile Run @ 02:02:36
143a, 163m

Had to go into work early this morning to cover and missed swim practice. I did manage to get out for a quick lunch run but the sidewalks were icy and I ended up turning around early. I thought I would finish the run on the treadmill but I had forgotten my towel and decided to forgo the shower (too cold to sweat) and run the other half later.

Instead, I learned that the Puget Sound Blood Centers needed donors desperately and decided that since I had no upcoming races (that never happens) -- that I would donate and did so after work.

3 Mile Run @ 00:30:00

Been a hell work day -- got in the office at 6:20 AM -- left at 6:20 PM without a break. When I got home, I got on the rollers and was able to work some of the day off on my legs.

19.5 Mile Bike @ 01:05:00

WU @ 00:05:0
96a, 108m

Tempo (19-20 ave speed) @ 00:25:00
137a, 147m

Recover @ 05:00:00
116a, 146m

Tempo (19-20 ave speed) @ 00:25:00
143a, 153m

Work has been pretty crazy this week but I was able to get in a run at lunch.

6+ Mile Run @ 00:56:11
147a, 188m

Had a good swim practice this morning and got in some yardage. I had a stressful afternoon and swimming was my only workout of the day.

2700 Swim Practice @ 00:55:00

Had a really good spin this morning in April's class. She does an excellent job kicking my ass :)

Spin Class @ 00:50:00
137a, 163m

Managed to squeeze in a quick three mile run in the treadmill in the afternoon.

3 Mile Run @ 00:28:29
132a, 141m

Did my long run this morning. At 7 am, the wind was blowing the rain sideways and it did not look the least bit inviting. Ruth sat on the couch and happily proclaimed that it was exactly the kind of day that inspires rest days.

I met Katie at 8:00 and we ran from her house around half of Greenlake, down Stone Way, around Lake Union and then back to her house the other half of Greenlake. Not sure exactly what the mileage was but it was over 12 miles. Katie always pushes me hard up Stone Way -- much harder than I would push myself and that was good even though I would have been thrilled if the top came 25% faster than it actually did.

Came home and did a bit of core before my shower.

12+ Mile Run @ 01:56:38
142a, 186m

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

I was pretty bummed last night when trying to rent skate skis for my first Introduction to Skate Ski Class on Saturday morning. REI in Seattle was sold out and Marmot was the only other store that rented skate skis -- and they were going to close before I got there and did not open until 10:00. I figured I could not go to the class and let Charlie, the instructor know.

He left me a voice mail message last night late and when I talked to him this morning, he said I could come at 12:30 when there were teaching another class -- and they had enough instructors to have someone work with me :)

So stay tuned....my first skate ski lesson report coming soon :)
____________________________________________

I managed to get my rental from Marmot and make it to the Sno Park early for the 12:30 class. It was delayed a bit because the pass had been closed for a bit because of a snow slide and the early class was still going. Fortunately, there was one other person who missed the Skate Ski class and the two of us received a very individualized lesson.

I did learn that I have not one ounce of natural talent for skate skiing (not surprised but it would have been nice -- I have yet to discover my natural talent aside from a large capacity for being stubborn). For two hours, we went back and forth on a small section of snow -- "hips forward", "lead with the knees", "keep core stable -- no twisting" etc. I asked the instructor at the end of the class were to practice and he suggested the "Iron Horse Trail" and advised me to get there early to avoid the crowds.

So I did not have a good time but am determined to go through all three lessons and see if this is something I can learn how to do. I can see what excellent cross-training it can be.

I ended up swimming in a faster lane today and was able to keep up without hurting my shoulder too badly by swimming with my zoomers. I got in more yardage than I have in months, so that was kind of fun.

2750 Swim Practice @ 00:55:00

Another packed day at work but I was able to sneak out in the afternoon for a quick run -- and did my 3 mile loop from work.

3+ Mile Run @ 00:28:16
139a, 159m

This has been a very busy work week as I ramp up on my new responsibilities and this meant that I was not able to get in a second workout.

I got on my rollers this morning and did a modified tempo ride (my back was still bugging me...)

Bike Rollers @ 01:00:00
5 Min WU
20 Min Hard
5 Min Recovery
25 Min Hard
5 Min CD

Yesterday was my first day back to work after a two week break and because of some changes in my team, I moved to a new cube. While moving, I dragged/pushed a lot of heavy stuff -- no problem. But when I moved something light from the top of one table to one right next to it -- only twisting slightly -- I heard and felt a "pop" in the lower left side of my back that hurt. A lot.

Of course I continued to move, just slower and finished my task with the help of some ibuprofen. By the time I got home, I was in serious pain and spent the evening first on the couch with an ice pack and then in bed with a heat patch. By that evening, the slightest move hurt like hell....

I woke up feeling a bit better and it did not affect me too badly at swim practice, although it caused me to do some very slow flip turns... Ruth was kind enough to tie my shoe for me -- in a double knot. At least I did not focus on my shoulder as much :)

2200 Swim Practice @ 00:55:00

During lunch, I had a run planned but did it on the treadmill so I could stop at any time if the pain stopped me. While I did feel my back, I could modify my stride enough to make it not hurt as much and I managed a 6 mile run at an 8:34 pace with a walking cool down after. I am going to wait another day though before I try any core...

6.24 Mile Run @ 00:56:00

Ruth and I welcomed in 2007 with a nice run from home down and around Greenlake. My HR was a bit too high in the beginning and did shoot up a bit now and then but it felt good overall.

6.25 Mile Run @ 00:58:50
151a

CORE
3 x 12 Lower Back with Ball

Jeff and I are going to do the Resolution Run this morning -- including the DIP!

Talked Ruth into going for a short aerobic run around Greenlake this morning sans HR monitor. It felt good -- for the first time since the race to end a run wanting more :) Did some planking after...

3.2 Mile Run @ 00:28:00

CORE
4 x 1 min. Plank

_______________________________________

We got on our bikes and went out for the last ride of the season...of course this was our first ride of the winter quarter...but it is good to end well :) Rode from home to Seward Park and back. While the ride felt good, it was pretty quickly apparent that we are not in cycling shape.

26 Mile Ride @ 01:56:00
120a

We woke up at 4:15 AM (EST) to catch our flight back to Seattle. After unpacking and seeing that our favorite Christmas Elf had picked up after us while we were gone (wow -- thanks Jeff!), we headed to the pool for a swim. Unfortunately, the hot water was not working -- again and we had a chilly quick rinse off after -- and had a cloud of chlorine surrounding us the rest of the day.

Looking forward to catching up with our friends Monday during our "Iron-Inspired" New Year's Day brunch where we (Ruth) will serve non-race foods and view an inspirational DVD about Ironman Athletes that Ruth bought a few months ago and has been wanting to watch for a long time.

2200 Swim @ 00:50:00

Ruth and I went for a long run today on St. Simons Island. It felt good -- a bit warm and humid but we got to end up on the beach :)

13 Miles @ 02:10:00
139a

CORE
2 x 1 Min. Plank

Went to the Health Club this morning and took the strength conditioning class followed by a yoga/stretching class. We plan to return for the afternoon Spin Class after we go to see "The Queen".

Weight Class @ 00:30:00

Yoga/Stretch @ 00:45:00
_______________________
Was a less than mediocre spin but fortunately, it matched my energy level...

Spin Class @ 00:45:00

Today, we went on a really fun tour of Sapelo Island. When we got back, we took a nap (Ruth had us both up late last night because she was sick) and then I went for a run at 5:00 and managed to get back just as it was turning pitch dark.

7 Mile Run @ 01:10:00

CORE
3 x 1:00 Plank

Went to spin class this morning (marginal instructor) and followed it with a half hour weight-lifting class with Ruth's mom.

Spin Class @ 00:45:00

Weight Lifting Class @ 00:30:00

This morning, we went for a run on Daytona Beach. Unfortunately, the tide was in and it was quite windy. Ruth decided to run on the sidewalk (ick, depressing) and I struggled for a bit longer on the beach before heading up to the sidewalk myself.

I was definitely not feeling like I was having a good time and I decided to turn Christmas into an active rest day and walked for a bit. When Ruth caught up with me on her way back, I was still walking but ran the last mile with her.

5 Mile Run/Walk @ 01:00:00

Then I got in some good core while teaching my mom what a plank is...

CORE
4 x 1:00 Plank
3 x 12 Lower Ab (with ball)
3 x 15 Crunch on Ball

Got in a nice run to and along the beach and met up with Ruth (who was taking a rest day) and her mom taking a walk.

Then we drove to Ormand Beach to spend Christmas Eve and morning with my parents.

4 Mile Run @ 00:40:00

____________________________________

Managed to get in some hours this week despite the travel schedule.

Ruth and I went for our long (12 mile) run today on the Island. It rained hard last night and this morning was very warm and muggy. Our pace was much slower than our HR said it should have been. We ended on the beach where we waded into the nice cool ocean up to our waists -- heaven!

Then when we walked back home, her mom happened to drive by and scooped us in her fun little white convertible Cabriolet!

12 Mile Run @ 02:02:00
137a

Had a good spin this morning at 8:30 AM (5:30 AM PST) -- at the local Health Club on St. Simons Island where Ruth's folks live -- and where they STILL do not offer "couple" guest memberships to domestic partners. Yes, I asked.

Followed that with some weightlifting.

Spin Class @ 00:45:00

CORE
2 x 12 Back on crazy hard machine
3 x 12 Lower Ab with Ball

UPPER
3 x 12 Lat Pull Down (to top of head) @ 75 machine
3 x 12 Row @ 75 machine
3 x 12 Triceps Push Down @ 40 Machine
3 x 12 Bicep @ 17.5 dumbbell

Did a nice double-Greenlake loop while Ruth did some very fast intervals :) My first loop was hard but my second was much better. Also got in some core (missed yesterday's Daily Core...)

6 Mile Run @ 00:56:23
141a, 168m

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

Did the following tempo ride on the rollers today.

Tempo Bike Workout @ 01:15:00

10 Min. WU
20 Min. Hard
5 Min. Recovery
20 Min. Hard
5 Min. Recovery
10 Min. Hard
5 Min. CD

Got in a nice aerobic run at lunch today followed by some daily core. Still recovering...

6.5 Mile Run @ 00:58:16
134a, 156m

CORE
4 x 1 min Plank

Got in a good spin workout this morning with April. She focused right away on resistance and it took me a few minutes to wake up. I then threw in a little core and some upper body weights after -- my first time back to the weight room in a few weeks...

Spin Class @ 00:55:08
132a, 154m

________________________________________________
Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight

UPPER
3 x 12 Lat Pull Down (to top of head) @ 75 machine
3 x 12 Row @ 75 machine
3 x 12 Triceps Push Down @ 40 Machine
3 x 12 Bicep @ 17.5 dumbbell
_________________________________________________

Went for a run around Greenlake after work. Got a stitch in my side and ended up walking a bit of it.

3 Mile Run @ 00:30:00

Today ended up being a full on rest day and we got to spend the afternoon with Janarah making and decorating cookies.

I decided to do at least one core exercise a day so I did at least get that one thing in...

CORE

3 x 10 Lower Abs (lift ball above head and back)

________________________________________________________

It sure has been a light week! Well, may as well enjoy it while I can.

This morning, I decided that I was officially recovered and would do a long run of at least 12 miles. I managed to convince Katie to join me and ran to her house and then down and around Lake Union. At the top of Stone Way, I bonked. Everything hurt and I had nothing left -- muscles or cardio. Katie reminded me that when we run together after a race, I will usually run 6 miles and then comment that I am not as recovered as I thought I was...so at least I was consistent.

Katie was nice enough to stay with me and we walked to Pete's coffee where Ted met us initially and then Ruth scooped me.

12+ Mile Run @ 01:55:20
143a

CORE
5 x 1:00 Plank
5 x 15 Crunch on Ball (Side and Front)

We were one of the lucky ones with electricity this morning -- and despite a leaning power pole outside of Seattle University, we were allowed in to swim.

I was able to get in a decent workout before they kicked us out of the building (in order to repair the power line) and that was my only workout of the day. Definitely feeling tired and like I may be fighting off the very beginning of a cold...

Swim Practice 1750 @ 00:45:00

Went for a run around Greenlake this morning with Ruth who said I was going too fast because the Garmin she was borrwing showed us at an 8:30 clip. While this felt hard, when I tried to slow down, it was harder on my quads so I kept the rotation going. Because I am in recovery mode, I did not wear my HR monitor and ran free.

3.1 Mile Run @ 00:27:00

This morning, Ruth got up and braved the winds at Greenlake for a short run. My dreams of running were dashed when I set my feet on the ground -- and learned that my quads were still not entirely happy with me. I got on the rollers instead for a quick and easy roll, and then did some core.

Bike Roll @ 00:30:00

CORE
3 x 1 minute Plank
5 x 15 Crunch on Ball (front and side)

Went to swim practice today and limped through it. I am still super sore and pushing off the wall makes my quads very unhappy -- so I would just kind of drift into the wall and then bump off it. On top of that, my shoulder continues to give me trouble so Ruth said it best when she said that I was swimming on three flat tires :)

I got out early and sat in the sauna trying to get some relief for my muscles.

Swim Practice 1000 @ 00:30:00

I am VERY sore today and my activity today will be to get on the plane back to Seattle. The Arizona Daily Star had a story about the marathon and neither of the winners were terribly happy with their times. Glad to learn that I was not the only one feeling the effects of the wind too.

The saddest news is that a participant died 1/4 mile from the finish line -- a man who was in terrific shape and was on track to qualify for Boston. How tragic.

2006 Tucson Marathon Race Report

Summary:

I qualified for Boston with a finish time of 3:42:42 and kept an 8:30 pace (results here). Ruth also nailed it but I will let her offer the details.

The Details:
We woke up at 3:50 AM (10 minutes earlier because Ruth woke up early), had a cup of coffee and bagel to go. She dropped me off at my shuttle bus location and she went on to hers for the Half Marathon. We were driven off into the desert and I got to stay on the coach bus very comfortable and cozy until the 7:30 AM start.

I stayed pretty calm pre-race and even slept on the bus. At the start, I shed my long-sleeve layer and didn't worry about positioning myself anywhere near the front of the start because it was chip timed.

The first few miles were rolling and my first split was slower than I wanted -- I made up for it (see splits below) and felt good and loose in the beginning. I needed reel myself in a bit after doing a couple of sub-8 minute splits because I thought to myself -- Cheryl is going to kick my ass if I do not get my pace back to the 8:30 we agreed to.

It was a good run -- beautiful and just the right temperature. I worked to consistently get in my nutrition even when I didn't want to eat. I did struggle a bit mile 14 - 17 because even though it may have been flat, it seemed uphill for me. That was also when the headwinds picked up a bit and I managed to position myself behind a pack and draft for a couple miles who were going at a pace a bit faster than the one I was supposed to do but it did not feel hard because of the wind shield.

I started to hurt -- not unexpectedly at mile 20ish and then I had to dig a bit deep mentally. But I reminded myself that I was still feeling good and maintaining my pace (even though I did really have to pick it up a bit when I saw the mile marker in the distance to hit my time).

Near the last few miles, I knew I was right on time and did not have to kill myself to finish in goal time. So I didn't. I even took some water at the rest stations to offer myself an opportunity to walk for a moment or two.

The best thing about the finish were the drums near the end -- very motivational! I finished with a big smile on my face and limped around a bit. Okay, a lot.

I learned:

• Kept my pace MY PACE and used Ruth's mantra "My race, my pace"
• The power of positive thinking. I did let a couple of thoughts of being a failure at my races the last couple of years creep in and shot them out immediately. I kept telling myself "I will qualify" rather than "I wish I could qualify".
• Control my own nutrition by bringing my own.

Here are my splits:

Mile 1 @ 08:49
180a, 230m

Mile 2 @ 07:39
147a, 178m

Mile 3 @ 08:08
150a, 156m

Mile 4 -5 @ 15:48
148a, 156m

Mile 6 @ 08:14
148a, 153m

Mile 7 @ 08:23
147a, 150m

Mile 8 @ 08:37
147a, 154m

Mile 9 @ 09:27
150a, 163m

Mile 10 @ 08:31
150a, 154m

Mile 11 @ 08:30
153a, 157m

Mile 12 @ 08:17
154a, 161m

Mile 13 @ 08:33
156a, 168m

Mile 14 @ 08:26
155a, 158m

Mile 15 @ 08:47
158a, 160m

Mile 16 @ 08:33
159a, 161m

Mile 17 @ 08:34
160a, 163m

Mile 18 @ 08:30
159a, 160m

Mile 19 @ 08:39
159a, 163m

Mile 20 @ 08:35
161a, 165m

Mile 21 @ 08:26
161a, 163m

Mile 22 @ 08:32
161a, 164m

Mile 23 @ 08:30
160a, 164m

Mile 24 @ 08:40
158a, 161m

Mile 25 @ 09:17
159a, 162m

Mile 26 @ 09:52
162a, 165m

Mile 26.2 @ 01:16
167a, 179m

2006 Tucson Marathon Race Plan

I finally have a few minutes to put my long over-due race plan into words. It helped to chat a bit with a volunteer who had done the race before and could tell us exactly what to look out for.

Race Eve
Tonight is an easy night with dinner in. Will stretch a bit and continue to massage my shins to keep them loose for tomorrow. I will also continue to hydrate as we have been doing all day today. I will put out my race clothes, pin my number to my shirt, attach my chip and mark my bag to hold the clothes that will keep me warm until the start.

Race Morning
4AM wake up. We will make coffee here and eat the bagels we bought today before heading out to the where the buses will take us to the start line between 5 and 6. I will body-glide EVERYTHING I can reach :)

I have a 7:30 and Ruth has a 7:00 start time. We get to stay on the buses until the start and I will do so and keep as warm and calm as possible before the start. By 7:00, I will shed my extra clothing and get in line for one last potty stop. When I start to stress, I will remind myself that I have accomplished this once and I am now stronger and smarter (well, at least I know more than I did in 2005) and very well trained for it. I hit all my workouts spot on despite some rather uncomfortable climate situations and am ready.

The Race
I will plan to keep an 8:30 pace -- no slower than 8:40 and no faster than 8:20 throughout the race and try to negative split my pace by up to 5 seconds the second half. I will monitor my splits on my HR monitor watch.

Miles 1-5
This will be rolling and will be a terrific warm-up. I will not let myself run for more than 3 miles without starting to hydrate and eat. On odd miles, I will drink my energy drink and on even miles, I will eat a block and drink some water.

My shins will probably complain as they have in the past when I have trained downhill and I will remind myself that once they warm-up, the pain will go away.

Miles 6-17
This will be down-hill and once I cross mile 6, I will mentally high-5 myself for making it through my warm-up without blowing out too fast and keeping my pace at 8:30. I will also know that after this, I have 20 miles to go and I am entering it feeling more fresh than I have for my training runs and certainly better weather! I will keep the pace at 8:30 and once I cross the halfway point, I will let myself try to take about 3 seconds off my pace. I will keep my turn-over fast and remember to lean slightly forward.

Mile 17
After all the down-hill, this flat stretch will feel like up hill. I will lengthen my stride and offer my quads a break. I will also use this time to stretch my arms and shake them out.

Mile 18-23
Another down-hill stretch and back to the quick turn-over and leaning forward even though I might be tempted to turn on the breaks.

Mile 23-25.5
Steep downhill initially and I will consciously take baby-steps to keep from blowing out my quads. Then a flat section where I will lengthen my stride and do my last miles fast miles -- and everything else mentally I can throw at it.

Mile 25.5 to end
I will let myself relax during the up-hill I experience there and know that there is a really fast last 200 yards waiting for me at the finish line.

Finish
Here I will let Ruth boss me around (a rare occurrence) and walk, eat and drink....

I just got back from the best swim in a very long time. We slept in, got some coffee and had a relaxing breakfast and then headed to the Expo to pick up our race packets. We managed to score a couple of deals and then headed back so I could do some work I had not been able to get to with our crazy week.

Then to the pool -- a wonderful outdoor facility with the friendliest staff and prices ($1.50 drop in). I did some pulling, kicking and easy intervals. It was wonderful to just feel all the tension of the past week slide away a bit. I may have kicked a bit more than I should have but the therapy of the swim was the best thing ever.

Ruth is headed now to the grocery store to get ingredients for *Vegas Spaghetti while I try to finish up my work so we can have a nice early dinner and relaxing evening in together.

2300 Swim @ 00:45:00

* Vegas Spaghetti is what Ruth made in 2005 the night before the Vegas Marathon in our hotel suite. It was nothing fancy but had ground turkey and lots of veggies -- and it fueled me to qualify for Boston the next day. We plan a repeat.

We got up at 4AM and had a fairly uneventful flight this morning (aside from having all my toiletries confiscated at the check-in point...). I was feeling pretty stressed, escalated and sleep deprived and dropped many f-bombs between Seattle and Tucson over tiny silly things. But we made it into Tucson and Ruth did not dump me at the airport...

I was planning to swim with Ruth in the afternoon but ended up taking a nap and slept for 3-4 hours. Then we went out to dinner with our friends. It was wonderful to catch up with them and hear about Jill's first event mountain biking event for her new company -- www.soljourneys.com .

So today was a complete day of sloth for me except for making participant certificates for Sol Journey's mountain biking training.

Mocha had a really tough day yesterday and I decided to work from home to stay with her. Ended up getting in a run in the late afternoon but 30 minutes she was alone between the time I left and Ruth came home was too much for Mocha to handle and she began to break out of her second crate (the one we bought after she escaped from the first and demolished our Condo)

After a long talk with the most wonderful Melinda (our dog-sitter who also happens to be a Vet Tech), we made the heart-breaking decision to take Mocha back to the shelter. She just has a severe case of Separation Anxiety and despite all the money and time we have already poured into her, she needs more than we can offer. We e-mailed the shelter and hope Melinda agreed to take her there if they will take her this weekend.

Our flight leaves tomorrow morning and Melinda agreed to stay tonight so she will be here at 4AM when we leave to be sure Mocha does wake up our entire building when we leave.

Got in a 3 mile run with Mocha in the morning with some short sprints before heading to Redmond for an all day conference at Microsoft.

3 Mile Run @ 00:30:00

The last 5 days have been a bit crazy because of our newest family member -- Mocha... It is a good thing I am in my taper week because training has been a distant second priority recently.

Did get in a swim this morning while Ruth had Mocha duty. Of course my shoulder continues to hurt (I did my exercises yesterday) but I was happy to move my body differently.

2200 Swim Practice @00:55:00

Had Mocha duty this morning while Ruth went to Swim team and after a quick walk with her, I got on the rollers for a quick spin. I am definitely feeling out of cycling shape!

13 Mile Roller Workout @ 00:50:00

I was not able to get in my weight training workout but I did take Mocha for an easy run around the inner loop of Greenlake.

2.8 Mile Run @ 00:25:00

Today was my last long run day (yippie!) until the marathon. I did my loop from home across I5 up Meridian to 175th and back on 15th. I worked on my rotation and speed on the downhills and felt good despite feeling a bit tired from all the stress of our new family member :) I also did a fast 10 minutes in the middle and a fast 10 minutes at the end.

10+ Mile Run @ 01:45:00

My total training time was down sharply but I am supposed to be tapering...

Ended up taking the day as a rest (but not restful) day....

Did a double Greenlake outer loop while Ruth walked Mocha around the inner. Kept it aerobic and felt good.

6+ Mile Run @ 01:00:00

Picked up Mocha today this afternoon and it ended up blowing any training for the entire day.

Went to swim practice this morning and got the lane to myself. Did a mostly kick workout and focused on rolling. Did one stroke of Butterfly and my shoulder screamed...

2000 Swim Practice @ 00:50:00
__________________________________

For my run today, I decided to do 5 x 1 mile intervals on the 7:30. Because of the weather and time constraints, I had to do it on the treadmill and I figured that this set was the equivalent of the 10 x 800's I had been doing on the 3:45. I just doubled the distance and time.

6.75 Interval Run

.5 WU @ 04:49
120a, 137m

Interval 1 @ 07:31
153a, 159m

Interval 2 @ 07:28
154a, 161m

Interval 3 @ 07:29
156a, 165m

Interval 4 @ 07:30
158a, 165m

Interval 5 @ 07:29
160am 167m

CD @ 04:17

Got in a lift and interval run today during lunch. Opted for the treadmill because the roads were still icy.

Weight Training

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weigh
t5 x 15 Crunch (side and front)
3 x 10 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
3 x 8 Bicep @ 20 dumbbell

3.2 Mile Run @ 03:00:00

Did my tempo run on the treadmill today.

6.75 Mile Tempo Run @ 01:00:00

.5 Mile WU @ 04:28
127a, 176m

6 Mile Tempo Pace (8:20) @ 50:00
150a, 182m

.25 Mile CD
122a, 159m

Today, Ruth kicked ass at the Seattle Marathon.

Afterwards, she let me drag her out into the snow storm to meet Mocha, our potential new family member IF we can find a dog-sitter over Christmas.

No training at all today and it has been a light holiday week. No cycling at all and only 4 runs.

Went for my last long long run today and the weather cooperated by not dumping on me. Ran from home down Stone Way to the Burke-Gilman trail to UW, through the Arboretum to Lake Washington Blvd to Seward Park and back to Leschi where Ruth met me with the car.

I was not feeling super strong or motivated but was successful. I did work on shorter strides, faster rotation and leaning slightly forward during the downhills (thanks Stacy).

18+ Mile Run @ 03:00:00
Attitude = 7 Performance = 8

1st Half @ 01:20:00
130a, 144m

Fast 10 Minutes
148a, 156m

2nd Half @ 01:20:00
140a, 153m

Last Fast 10 Minutes
156a, 160m

We went for a swim this morning at 24 and kept it easy on my shoulder -- focused on rolling my body a lot. I did a set of 100's followed by 50 kicking on my back while rolling. That was good because I can only handle a 100 at a time.

2100 Meter Swim @ 00:45:00

Then we picked up the kid and dragged her through the Seattle Marathon Expo (where I picked up last year's race shirt -- my favorite color!) followed by taking her to see Happy Feet.

I think that Ruth put it best when she said this morning "There are not many others who would go for an interval run workout together to start their Thanksgiving...I love us".

I did my 10 x 800's today on the track. This was my first time doing it on the track -- last week I did my 10 but on the treadmill. It was a windy day but we managed to miss the rain.

I had a very bad attitude though -- not about my workout but about the inconsiderate people who treated the inside lane track like their personal main street including:

• Grandma and Grandpa standing still and swapping the baby in the Born carrier for 7 minutes.
• The couple who WALKED THEIR DOG around and around...
• The dude who came up to the track, made eye contact with me -- decided he could take me and jumped right in front of me -- only to have a startled look on his face when I had to thunder by him.
• And every other person who just stepped, ambled, swerved into the inside lane without looking around to see whose workout they may be screwing up.

Interval Run @ 01:09:00
Attitude = 3 Performance = 9

Interval 1 @ ?? (did not hit my lap button)

Interval 2 @ 03:35
154a, 166m

Interval 3 @ 03:33
157a, 168m

Interval 4 @ 03:34
159a, 169m

Interval 5 @ 03:35
160a, 168m

Interval 6 @ 03:37
157a, 169m

Interval 7 @ 03:36
158a, 170m

Interval 8 @ 03:34
160a, 169m

Interval 9 @ 03:36
160a, 169m

Interval 10 @ 03:35
161a, 171m

At swim practice this morning, I tried to actually do the workout as written. Not a good idea as my shoulder did not like it one bit and I had pain throughout the day shooting down my upper arm. Ruth made me take Advil in the evening and it did not seem to help much.

I am not feeling my best and feel as though I am at the very beginning stages of a cold. Took some Zicam and AirBorn.

2100 Swim Practice @ 00:55:00

At lunch, I went for a run around Greenlake from home and took it easy -- of course it started raining halfway through...

5+ Mile Run @ 00:50:46
131a

After work, Ruth and I got in a lift.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 Lower Ab Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 30 Machine (machine @ NG)
3 x 9 Bicep @ 20 dumbbell

Got in my tempo run on the treadmill before my training. I did the tempo portion at an 8:20 pace and was surprised how easy it felt -- my HR agreed. Nice to be fast in a climate controlled environment.

6.75 Mile Tempo Run @ 01:00:00
140a, 153m
Attitude = 9 Performance = 10

.5 Mile WU @ 05:43
116a, 129m

6 Mile Tempo Pace @ 00:50:02
144a, 153m

.25 CD (walk) @ 04:09
120a, 152m

In a training Monday and Tuesday so I had to rush to get in a quick weight workout at lunch.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
3 x 8 Bicep @ 20 dumbbell

We looked up Jeff's results this morning from the Tour de Tucson and were so happy to see that he ROCKED the 109 mile ride with a 7:50 finish (14 mph) . Congrats Jeff! Looking forward to hearing about your trip.

This morning, Ruth drove me to Marymoore and dropped me off in the steady rain to run 20 miles back to town. It was a pretty miserable run because the rain never let up but I made it through and finished strong. I did middle and last fast -- and made myself get in my nutrition on a regular schedule. At one point, I was having a tough time mentally and started my mantra "I am a runner, mighty mighty runner...." but that turned very quickly into "I am a swimmer..." and made me giggle. I was so wet that my fingertips were actually wrinkled!

20.5+ Mile Run @ 03:12:00
Attitude = 8 Performance = 9
140a, 192m

1st half @ 01:30:00
134a, 152m

Middle fast @ 00:10:04
149a, 159m

2nd Half @ 01:19:54
140a, 154m

Last fast @ 00:10:07
173a, 192m

CD @ 00:01:48

_________________________________

I made my goal of getting in two bikes and swims this week but did not get in two weight sessions.

The news promised that today would be a good weather day and I decided to get on my bike for nice recovery ride and run on Sunday morning. Fortunately, Diana agreed to ride with me and we got in a nice 55 mile ride around Lake Samamish and the Burke-Gilman trail where we rode for a bit with Ruth. I did not wear my HR monitor and just enjoyed myself and the company.

55 Mile Ride @ 03:30:00

Last night, a crane crashed into the building where I work and took out a conference room and some employee work areas. Fortunately, no one was hurt but we were asked to stay out of the building today.

I just got in a swim in the morning and worked from home the rest of the day.

2300 Swim Practice @ 00:55:00

Today was 10 x 800 on the 3:45 -- a goal I have been working towards for 7 weeks now. I had to do this workout on the treadmill due to scheduling/dark issues but I actually though it was harder as I had to accelerate immediately.

The treadmill stopped after 6 miles so I got a little extra rest after Interval 7 when re-setting it -- but that still did not seem to make it any easier.

Interval Run @ 01:20:00
Attitude = 7 Performance = 8

WU @ 05:04
113a, 128m

Interval 1 @ 03:35
151a, 159m

Interval 2 @ 03:35
154a, 165m

Interval 3 @ 03:35
157a, 165m

Interval 4 @ 03:36
159a, 169m

Interval 5 @ 03:36
161a, 170m

Interval 6 @ 03:33
162a, 171m

Interval 7 @ 03:35
164a, 172m

Interval 8 @ 03:36
164a, 173m

Interval 9 @ 03:36
164a, 172m

Interval 10 @ 03:36
165a, 172m

CD @ 04:54
125a, 172m

I planned along aerobic run this morning and wanted to run for at least an hour and a half. Unfortunately, my body did not agree with me and I was really tired throughout the run. My HR was low but I could not get my body to go harder -- my leg muscles even hurt -- that is unusual. I ended up calling Ruth to have her scoop me on her way home from swimming near the end.

8 mile Run @ 01:20:00

Got in a quick weight session today -- at least my strength is not going too...

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Ab Slanted Bench

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

Went to swim practice this morning and shared the lane with someone else who was also recovering. Did it about 50% kick and 50% swim and my shoulder is not thrilled.

2200 Swim Practice @ 00:50:00
_________________________________
Quick run around Greenlake after work. Did not wear my HR monitor and just took it easy.

3 mile aerobic run @ 00:30:00

CORE
3 x 1:00 Plank

Had a good spin this morning and was still feeling sluggish -- even after an almost rest day yesterday. I need to remember to eat at least half a banana before AM spin to get the most out of it.

Spin Class 00:51:18
126a, 149m
__________________________

Did my tempo run outside at lunch -- a bit reluctantly because it was cold and windy :( But I ran the route where my first two miles are downhill and I get some gentle rollers throughout. Even though I was working it -- hard, my HR stayed low.

7 Mile Tempo Run @ 00:57:31
Attitude = 5 Performance = 8

WU @ 02:56

Tempo Pace @ 00:49:08
145a, 158m

CD @ 05:27

Took today as a rest day except for a lift after dropping the kid off in the afternoon. We also walked around Greenlake with her (while she hung on to us -- mostly Ruth -- and was dragged around on her new heelies...)

CORE
3 x 1:00 Plank
5 x 15 Back
5 x 15 Crunch on Ball
3 x 10 Lower (lift ball)

UPPER
3 x 15 Row Machine
3 x 15 Pull Down Machine
3 x 15 Tricep Machine
3 x 12 Bicep @ 17.5 barbell

I also did my shoulder exercises as my rotator cuff is really pissed at me for painting the kitchen and dining room over the weekend...

___________________________________________________

Here are my totals for the week. I am planning to get in two swims and bikes next week. This is not good...

Went for a long run today -- Ruth had to run 14 and I 13 so we started out together at Madison Beach for a run to Seward Park and back. It was a good run -- no rain :) and I did a race pace halfway in for 20 minutes, negative split the 2nd half of the run and then did race pace again for the last 10 minutes. I was not completely focused but I think I ran it well and got in my nutrition.

14 Mile Run @ 02:05:40
Attitude = 9 Performance = 9

1st half @ 00:50:00
136a, 180m

Middle race pace @ 00:20:10
150a, 156m

2nd half @ 00:46:14
141a, 151m

Last Mile Fast Mile @ 00:09:15
150a, 155m

Got in an aerobic run from home, around Greenlake (with some extra). It rained and was windy the entire time but it was a good run.

Aerobic Run @ 01:00:59
140a, 185m

CORE
3 x 1:00 Plank
5 x 15 Crunch on Ball

Long work day -- and did not get in a workout.

We had a good meeting with Cheryl this morning -- we're on track but both still need to write our race plan for the marathon.

I got in my interval workout today. Was thinking about doing it on the inner loop of Greenlake following the markers as Cheryl suggested this morning but I ran it on my WU and there was way too much traffic.

So ran to the track to do my 9 x 400's. Near the end, the universe placed a Parks and Rec truck and some very inconsiderate people strolling on the track in my way to make me focus and keep a good attitude :)

Interval Run @ 01:11:49
Attitude = 9 Performance = 10

WU @ 11:11
133a, 186m

Interval 1 @ 03:35
153a, 161m

Interval 2 @ 03:32
156a, 165m

Interval 3 @ 03:31
159a, 167m

Interval 4 @ 03:32
158a, 168m

Interval 5 @ 03:30
160a, 171m

Interval 6 @ 03:33
159a, 171m

Interval 7 @ 03:34
160a, 171m

Interval 8 @ 03:29
162a, 172m

Interval 9 @ 03:30
162a, 173m

CD @ 13:28
136a, 173m

Got in a nice aerobic run around Gasworks after work today.

6 Mile Run @ 0:55:15
132a, 145m

Slept poorly again last night and was awake early enough to make the 6AM spin class in Bellevue. It was good because I missed the traffic and the spin instructor, April was actually good and I enjoyed the workout.

There was a line for the shower so I turned around and got in my weenie weigh workout.

Spin Class @00:55:53
132a, 149m

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

Then I got in a good tempo run at lunch. I was not at all interested in running one more day in the rain and I did it on the treadmill. I even set the incline to -1% to try to simulate the marathon.

Tempo Run @ 00:54:12
.75 WU @ 07:33

5 Mile Tempo @ 42:19
150a, 155m

.25 Walk CD @ 04:20

Went for a recovery run around Greenlake. My legs were much more tired than I thought they would be when I started. I did not wear my HR monitor.

3 Mile Run @ 00:30:00

Then I got in some core...

CORE

3 x 1:00 Plank
15 x 5 Crunch on Ball (front and side)
15 x 5 Back on Ball (front and side)
12 x 3 Lower Ab (with ball)
__________________________________

Here are my totals for the week...

Yesterday turned into a rest day with everything I had going on at work.

Today was my long 18 mile run. I ran from our place to Gasworks and up the trail to a turn-around point and back to U Village where Ruth was going to scoop me after her long run.

It rained (and poured) throughout and while I felt good the first two hours, the last was tough -- physically and mentally. I did a good job with nutrition and got in a fast middle and last mile.

18 Mile Run @ 00:55:25
Performance = 9 Attitude = 7

1st Half @ 01:25:00
138a, 182m

Middle Fast @ 10:00
156a, 160m

2nd Half @ 01:09:56
142a, 157m

Last Fast @ 10:07
152a, 157m

Went for a cold rainy tempo run with Ruth this morning. We ran from the house -- down and around Greenlake with some extra and then back home. It was a really good run but I slowed down in some areas when I could not see where my feet were going.

Tempo Run @ 00:58:08
Performance = 8 Attitude = 9

WU @ 02:27
113a, 124m

Tempo Pace @ 50:28
151a, 164m

CD @ 05:17
119a, 157m

Tried out the 6AM spin class today and Jill was the substitute instructor. She was terrible -- bad music, timing and spent way too much of the workout -- almost half "recovering". But it actually turned out to be a good recovery workout for me as that was exactly what I needed to do.

I kept the tension light and spun out. Then added a little bit of core after.

Spin Class @ 00:55:00

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

I have been missing the pool dreadfully and went back today even though my shoulder is not completely healed...

Not the best day to go back, one of the pools was broken and we had to share with another swim team -- plus the temperature was awfully cold! But I had a good swim and was able to really focus on body roll.

2000 Swim Practice @ 00:45:00
______________________________________

I am proud to say that I NAILED my interval run today at the Greenlake Track during lunch time. I ran today with an ace bandage on my ankle because I rolled it yesterday while running. While that would not be a big deal, it registered with me that this was the third time recently that I had rolled my ankle -- but of course I could not remember if it was the left one every time. Anyway, it was a bit sore last night and this morning so I added the extra support before the run this morning just in case. It seemed to do the trick for today.

8 x 800 Interval Run @ 01:07:02
Attitude = 9 Performance = 10

WU @ 12:03
137a, 182m

Interval 1 @ 03:33
154a, 165m

Interval 2 @ 03:35
157a, 165m

Interval 3 @ 03:33
155a, 168m

Interval 4 @ 03:36
156a, 167m

Interval 5 @ 03:33
156a, 171m

Interval 6 @ 03:35
157a, 173m

Interval 7 @ 03:32
160a, 170m

Interval 8 @ 03:35
158a, 170m

CD @ 12:20
138a, 170m

Went for an aerobic run today after work around Lake Union. It was a nice run and I managed to get halfway around the lake before dark.

6 Mile Run @ 00:56:47
135a, 151m

Today's long run was in the rain and I was miserable and cold. I just wanted it to be OVER and did not do a good job with nutrition (only drank a sip of water the entire time). I was glad that I only had to run 12 today and watched the clock my entire run. All I could do was think how soon I would be done.

I did the middle mile fast and tried to do the last fast but I could not get my HR or pace up. Probably because of my crappy attitude and not doing a good job with nutrition.

12 Mile Run @ 02:00:00
Attitude = 2 Perfomance = 5
__________________________________
I moved my spreadsheet to Google's online spreadsheets and put the link in the right nav. However, it can only be viewed by people with gmail accounts so here is a copy of my week below.

Today's interval run was HARD. Because it is so dark in the mornings, I decided to come into work early and do my interval run at lunch. I measured a stretch of road in the car that I usually run in Bellevue and figured out a half mile stretch.

The good news is that it was an excellent challenge.
The bad news is that it hurt. A lot. And one way had significantly more incline (and headwind) than the other. I whined a lot inside my head...

7.5 Mile Interval Run @ 01:08:00
Attitude = 8 Performance = 8

WU @ 11:13
133a, 125m

Interval 1 @ 03:41
154a, 168m

Interval 2 @ 03:36
154a, 167m

Interval 3 @ 03:38
158am 172m

Interval 4 @ 03:36
155a, 169m

Interval 5 @ 03:40
159a, 173m

Interval 6 @ 03:36
155a, 170m

Interval 7 @ 03:42
157a, 172m

CD @ 16:08
130a, 172m

Did an easy 9.5 pace run today on the treadmill followed by my Weenie Weight session....

3 Mile Recovery Run @ 00:28:30

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Abs on slant bench

UPPER
3 x 12 Lat Pull Down (to top of head) @ 75 machine
3 x 12 Row @ 75 machine
3 x 10 Tricep Push Down @ 50 Machine
2 x 12, 1 x 10 Bicep @ 17.5 dumbbell

Legs are still a bit sore from Saturday's run so I decided to do an aerobic roll rather than go to spin class this morning. My tempo run is this afternoon and I plan to do the same route I did last week but take it to the next path turn-around.

17 Mile Ride @ 01:00:00
125a, 138m
_____________________________

Had a good tempo run today -- and executed it exactly as planned. I am just a little distracted with work stuff right now and that came through a bit in my head space on the run.

7 Mile Tempo Run @ 00:58:02
Attitude = 9 Performance = 10

WU @ 02:59
109a, 120m

Tempo @ 49:03
149a, 161m

CD @ 05:59
130a, 158m

Today was a wonderful beautiful relaxing REST DAY. Both Ruth and I took it off and enjoyed the beautiful fall day. We even figured out what other people do on weekends when we are out running/cycling -- they are at the Outlet Mall :)

I am going for my long (20 mile run) now.

• I will keep my HR at 135 (have no way to gauge pace so using HR).
• I will work on keeping my turnover light and quick on the downhills.
• I will pick up my pace to a HR of 150+ at approximately mile 10 for 10 minutes.
• I will do last 2 miles fast 2 miles at a 150+ HR.

_______________________________________

Had a good run and setting and writing my intentions before going really helped. Especially because I was a bit over-served last night....

I ran from home down Stone Way to Gasworks to the Arboretum to and around Seward Park back to Leschi where I met Ruth who ran Leschi/Seward Park for her long run.

I kept my HR at 135 except for the two times I took it above 150. At the 1 hour 40 minute mark, I ran for 10 minutes at a 148a, 157m HR. At the 3 hour mark, I ran for 20 minutes at 152a, 177m HR.

20 Mile Run @ 03:21
139a, 191m
Attitude = 10 Performance = 10

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