Tough sleeping night and I opted to sleep in when my alarm clock went off at 4:44. Spin class was good -- not as brutal as Tuesday but I was able to meet my goal

Spin Class @ 00:55:00

Got in a good lift this morning and made it through "couples" core class. We were locked at the ankle pretty much the entire class with a partner and a medicine ball. Good stuff!

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

I came home at lunch to pick my car from the shop (not fun) and decided to get in a quick run around Greenlake. My timing could not have been worse and it was very cold and raining when I took off. I really really really wanted to turn around but could not reconcile a DNF on a Greenlake Run. I mean, truly. I would not have a shred of pride left.

3.1 Mile Run @ 00:30:00

Made it to swim practice this morning and was pleased to no longer be in the lane on the wall because of February's rotation :) We did an IM set and I was happy with the yardage although our lane leader does tend to stall a lot on send -offs. I cannot complain about it too much because it is in my control as in get my butt to practice more than 1x a week to make me fast enough to either lead the lane or move up to the next.

2700 Swim Practice @ 01:00:00

When getting ready at home in the morning, I caught my reflection in window because it was still dark out. I had on the shell of the twin set I am wearing and thought I saw a shadow of a MUSCLE in my arm as I poured my coffee. Far too many moments later as I tried over and over and over again to reproduce it, I had to finally give up and accept that it was either a momentary thing or a wishful figment of my imagination. It was a nice, if not fleeting reinforcement for all the weight training I have been doing and will continue to do :)

Ouch. Today's "Vicious Cycle" was more so than it had ever been before. By the end of the class, I was reduced to a pathetic puddle on the floor. I usually do not do a hard run the day before this class, and I did swim a bit harder than I have in months this morning so I know that I did walk into it a bit less fresh than usual. However, as I looked around, it was pretty obvious I was not the only one hurting and my suspicions were confirmed when Tija (the owner/instructor) mentioned something to me about getting in shape for the Tour de Cure. I assured her that yes, it would be a really good and challenging ride and training for it was a good idea -- perhaps in partnership with the highly organized Event Director... She's on it.

Spin Class @ 00:53:00

Another failed attempt at parenting...I adopted two cats who "needed someone who needed some company" on Saturday from someone who had posted on our portal looking for a home for them. :)

Unfortunately, one night set off my allergies to the point where I was completely miserable the next morning and left a pathetic message on their dad's VM to please take them back. I spent too much of the remainder of the day de-hairing the place and sneezing after he got them late in the afternoon. Yesterday was a not so restful rest day.

Today I made it to Weights and then Core class where Jon made up for being away from us last week during her business trip to Vegas and wreaked all forms of torture on my complacent core.

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

Then I did my tempo run. My schedule reads 6 tempo miles within a 7 mile run. It was cold today and I opted at the last moment to do it on the treadmill at an 8:15 pace even though it meant cheating for a few seconds to re-set it cause of the stupid 30 minute time limit.

7 Mile Run @ 01:00:00
6 Mile Tempo Pace @ 00:49:19
152a, 161m

Met Katie and her friend Kelly at Gasworks this morning and joined them for their 8ish mile run up through Ravenna and Greenlake. I continued along around Lake Union and then changed up my route a bit and climbed the Howe Street Stairs and continued up Aloha to 23rd and back through the UW to Gasworks.

Not sure of the exact mileage but I will call it 17 and good. Got some good elevation in too and I felt strong. I do need to revisit nutrition though now that I am getting up in distance again because I still have my old bad habits of not eating/drinking enough.

17 Mile Run @ 02:43:27
136a

Did my usual easier upper weight session and core class. I do love that little gym. We had a different core instructor and I had to actually modify to make it a bit harder to challenge me. That sure is a paradigm shift for me but I guess my core of Pooh is getting stronger...

Upper Weights @ 0:20:00
Core @ 00:30:00

Then went for a nice run during lunch up to and over the West Seattle bridge and back.

6 Mile Run @ 00:55:00

Opted for sleep in the morning rather than getting up at 4:44 AM for swim team and the sleep was really good. Had pretty bad cramps so I left work early and came home to down half a bottle of ibuprofen and work. Got a quick spin on the rollers (and noticed how much stronger I am than the last time I was on them -- even increased the tension. Well, for a few minutes).

13 Miles @ 00:46:00 on Rollers

Then caught up a bit with Jeff over dinner and we both got pretty enthusiastic about RAMROD this year.

Woke up at 4:44 this morning and while that would have been great TOMORROW for swim practice, it was unwelcome this morning. Did manage to fall asleep again for about 40 more minutes until the alarm really woke me up.

Had a good core class. Tija, the owner was the guest instructor and her style is much different than Jon's although I appreciate both. I do need to work on my militaries though (could not do even one cleanly).

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

Today's run was a 4 x .5 mi on 3:50. I did them on the treadmill and kept them at a 3.33 pace. I also decreased my rest time in between to .15 miles. WU was 1 mile and CD 2.

5.75 Mile Interval Run @ 00:52:00

Had to work extra hard to meet my usual goal to see 400 kc burned by the end of the Spin Class. Not that the music was not at all inspiring (disco and 80's theme music) but I was just not feeling super energized.

Spin Class @ 00:55:00

Then I gave the Helene Madison Masters 6:30-7:30 Swim Practice a try. I had a tough time getting myself back out again into the cold but managed to get out. Got a lane to myself and did 2000 before heading out. All I could think about was DINNER and then I eyed all the women in the water aerobics class in the pool next to us thinking that there were many more of them than shower heads...

2000 Swim Practice @ 00:45:00

The snow this morning slowed down the bus a bit making it 10 minutes late. I made it to the gym then 15 minutes late leaving me with only 15 minutes to get in upper weights before core. Fortunately, Jon was out this week and her sub had bailed due to the weather so Tija, the owner taught the class but could only give us 15 minutes. Perfect. I then finished my upper weights.

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

I waffled a bit trying to figure out where to get in my run and finally opted for a run on the treadmill. I just was not into putting myself into the cruel cold world in my running shorts -- even for a short period of time.

3.2 Mile Treadmill Run @ 00:30:00

After months of e-mail invitations, I finally decided to try a long run with some co-workers and their friend. They planned a 13ish mile run in the Discovery Park area and because I had 10 on my schedule, I figured it was close enough.

And they took off at a pretty fast pace around the first loop of Discovery Park. I figured that this was my karmic payback for letting my Monday run count as my Tempo run. It took me the usual half hour to warm up and by the second three mile loop, I was feeling challenged yet comfortable. Then the route took us on the roads for a beautiful downhill and then uphill run before heading back to the park and doing the last three mile loop. By then I felt completely DONE and was not pleased with Laura's suggestion to sprint the last bit. I did it but it sure hurt a lot. Turned out that our pace was 8:08 -- pretty aggressive for a long hilly run and I was very glad to be done. And proud of keeping up with the fast kids :)

13.4 Mile Run @ 01:49:11
1:49a, 172m

Slept in this morning and went for a late morning run before my lunch date with one of my favorite former teammates, Jim :)

I was still digesting my breakfast when I started and the cold took my breath away a bit so I took it at an easy aerobic pace.

5.5 mile Run @ 00:52:12
134a

This morning's swim practice was focused on backstroke, and that is twenty million times better than when the focus is Breast Stroke. I have not yet bonded with another swim team yet but I know that I need to be more consistent about getting in my workouts so I can move up a lane. The lane I am in tends to take way too many breaks and waits for the coach to talk about every set -- even though it is already on the board and he went over it with the group! I think it's an excuse for resting and while I support that, it is not getting me any faster... :(

2000 Swim Practice @ 00:50:00

I am feeling a bit of a cold coming on so I was not terribly enthusiastic about spin class today -- especially since there was a substitute instructor. Even though I was not crazy about her at first (she was late and had this whole alterna-bitchy thing going on when she walked into the room...), I liked the workout by the end and thought she did a great job keeping us going hard the entire time. It helped that she had a racing/bike messengering background :)

Spin Class @ 00:45:00

Got in a good upper weight session in the morning (feeling strong) and then made it through another one of Jon's killer Abdominitrix class.

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

Because Monday's run ended up being tempo paced, I opted for a stair workout instead today and did the football stairs 4x alternating between running up single steps and walking 3 steps at a time.

Stair Workout @ 00:40:00

Got in a great workout at Spin Class today. I have been keeping consistent with my goal to see 400 or more calories burned at the end of each workout.

Spin Class @ 00:55:00

Last night was my first night in my old, yet so very new and empty space. I was worried I might not be able to sleep but was happily surprised to wake up at 5 AM refreshed. I drove into work today so I would have my car for an afternoon appointment and managed to make it to Jon's "Ultimate Conditioning" class at 6. It was okay, and a nice change from my usual weight routine. We did some "step" stuff on the BOSU ball as well as some upper body moves. Some of it was way too "dancey" for me and I attempted to wiggle as she did but merely looked like the very awkward Lego block I am.

I did the first half of the core class (didn't manage to skip out on partner obliques -- my least favorite of all) and left early because I had a work meeting to prepare for.

Weights/Conditioning Class @ 01:00:00
Core @ 00:30:00
_________________________________________

Got in a run after work from home, around Greenlake and back. It was supposed to be aerobic but I ended up working out some stuff churning in me and taking it at a tempo pace.

5.5 Mile Run @ 00:47:32

Katie's response to my invitation to do a 15 mile run with me was that she COULD do 15 but would much rather do 12. So I met her at her house and we ran from there down and around Lake Union and back. It was a good run but I got a bit competitive going up Stone Way after we passed two women. Katie was not happy with my choice to "sprint" up the hill. After dropping her back off, I then ran my last three around Greenlake rather slowly -- much slower than the clip we had maintained through most of it.

15.75 Mile Run @ 02:22:00

My legs were pretty sore after but fortunately, I had a very relaxing night planned at a B & B on Camano Island. My goal was to sit, quietly by a lot of water while Ruth finished moving so I could get out of her hair and give me some space and time to just be.

After another night of crappy sleep, I decided to just take it easy and swim only. Swam with the Helene Madison Masters and lucked out by getting a lane to myself. Did not have much after yesterday but am glad I moved my body at least a little. The rest of my workout today will be upper body as I am helping my friend Cara paint her new busines :)

2000 Swim Practice @ 00:45:00

Carpooled up to Mt. Vernon with Cheryl, Deb and Shaun this morning for the Nookachamps Half Marathon. It has been a few years since I did this race but remember enjoying it the last time. The weather was perfect -- not too cold and the rain held off through the run.

While waiting in the gym for it to start, some guy pranced by doing this run forward, backward kind of walk/warm up and while that alone is pretty goofy for such a little homegrown race, he was also an explosion of the latest most technical clothing and gear. We watched him continue to warm up with a set of stretches and I decided that even though my goal time was about a 1:50 finish, Mr. IpodHellyHanson,PearlIzumu,blindingwhite running shoes was not going to beat me. Nor was Ms. WearingBostonMarathonSwagTanningBedBrightPinkVestPerfectHair either. Dropped them both the first mile :)

And I actually ended up having a really good race and beat my 2007 Seattle Half Marathon Time by about 10 minutes with a 7:52 pace finish even after going out a bit too fast in the flat beginning part and paying for it a bit the last few hilly miles. This is actually a PR as my last PR was the 2004 Seattle Half @ 1:44:07 .

13.1 Miles @ 01:43:09
156a

Mile 1 @ 07:54
Miles 2 & 3 @ 15:18
Mile 4 @ 07:30
Mile 5 @ 07:55
Mile 6 @ 07:48
Mile 7 @ 07:27
Mile 8 @ 08:25
Mile 9 @ 07:44
Mile 10 @ 07:35
Mile 11 @ 08:24
Mile 12 @ 08:06
Mile 13.1 @ 08:53

Tomorrow is the Nookachamps half marathon so I am resting my legs today in anticipation. I made it in for an abbreviated quick weight session and core class. I did make the mistake of asking Jon how to really engage my lower abs as I realized how very weak they were on Wednesday and as a result, we got lots and lots of extra lower ab work. In addition to partnered obliques (a particular flavor of hell...)

She turned out the lights during the last 3.5 minutes of class and made us all lie still. I just could not turn my mind off, nor my body and fidgeted the entire time.

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

Swim practice this morning was no fun because the focus was on breastroke and I am TERRIBLE at breaststroke. I sulked in the back of the line and tried desperately to keep up with everyone despite my kick that actually propels me backward.

2000 Swim Practice @ 01:00:00

When changing for spin class, I realized I forgot my HR monitor and strap. It was a gift because by about 30 minutes into the class, I was having a really tough time. I think the week of being sick and not getting proper sleep has taken its toll and I had to back off quite a bit to make it through. I also drank a huge amount of water -- disproportionate to the effort I was exerting.

Spin Class @ 00:55:00

Made it to both weights and core class this morning. She focused on lower abs and that was a humbling and painful experience. During lunch, I went to a talk about Chi running and my main take away was to work on foot strikes per minute (goal is 80-90) and move my arms but push back through the elbows. It was informative and I am eager to learn more about it from my friend Ann, who is taking a day long training on it.

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

I was not able to get in a run during the day so instead I got in a run after my appointment after work. I had a 5 mile tempo run on the schedule and decided to do it as an out and back on Lake Washington Blvd starting in Madrona. It was super dark and it was a interesting metaphor for my life at the moment. I had to trust the path yet take it at a pace that pushed me. Not sure where to go from there except it was not easy, not clear and yet I did it.

6+ Mile Tempo Run @ 01:01:18

WU @ 10:40

Tempo Pace Out @ 00:22:34
151a, 156m

Tempo Pace Back @ 00:22:39
153a, 158m

CD @ 05:23

Went to Greenlake swim practice this morning and was a bit disappointed that the focus on Tuesdays is IM :( But I made it.

2200 Swim Practice @ 01:00:00

My manager called a meeting right in the middle of my spin class (have to work on that) so I did my own spin workout instead -- the same one I put together for myself in December.

15 Mile Spin @ 00:58:00

Today was tough on many levels. Started the morning with a damn head cold and could not get my act together fast enough to catch the early bus, even though I had over half an hour of lead time. I did not get in weights before core class but did make it to core even though the workout was not her usual killer due to the New Year's Newbies crowding it.

Core Class @ 00:30:00

Then I had so much to do at work that I saw my weights and running workout slip away as I was tied up with meetings -- and then there was the last minute meeting Howard called that took away my last hope of a workout.

Fortunately, even though my last meeting went over 10 minutes, I managed to squeeze in a quick treadmill run and abbreviated weight session before meeting friends (an hour late) for dinner and conversation.

3.2 Mile Run @ 00:30:00
20 Minutes Upper Weights

I picked Katie up at 8:30 and we went for a trail run in Discover Park. I had 10 miles on my plan but since I am coming down with a head cold, I opted for a 1 hour run and any beyond that was gravy.

We ended up running down and up the equivalent of two cliffs (and passed the lighthouse twice) so I was fine with just a hour.

6 Mile Run @ 01:01:33

Got in my longest bike in months on the rollers and we watched first, a taped TV show and then Ironman Kentucky. I even mastered standing!!! I alternated by sitting and spinning for 15 minutes and then interval jumps for 15 minutes (my longest stand was 1.5 minutes...it was my first time after all).

25 Mile Bike @01:50:00

Went to the Greenlake Swim Practice this morning and was happy to see that the lane I swam in last month was empty. I hopped in and did my warm up while only two others joined me (whoop whoop).

That lasted until the end of the warm-up when the coach came over and let us know that we were in the fastest lane (a rotation had happened since December) and we sheepishly trotted off to our appropriate corrals while some rather unamused very fit looking swimmers silently glided over and reclaimed their lane.

I was happy that the first set was a 10 x 50 kick and informed the group that kicking was my strongest stroke. They were more than happy to make me lead and I kept it as a reasonable 1:10. Later on in the workout, I was also eventually pushed to the front and did an okay job with it. I am going to try to swim with them for the quarter as it can be pretty convenient transportation-wise although the 4:40 AM wake up time is brutal.

2400 Swim Practice @ 01:00:00

Yesterday got out of control pretty quickly so I was not able to get in a run after my morning core/weights.

I did get in an interval run this morning on the treadmill. My interval workout was:

2 x .5 miles @ 3:45
2 x 2 minute interval (I did 6.8 pace)
1 x 5 minute interval (I did 8 pace)

5.5 Mile Interval Run @ 00:45:00

Had a good spin class. My goal is to have 400 calories burned at the end of class on my HR monitor so there is NO slacking for me.

Spin Class @ 00:55:00

Today, Yeff and I did our now annual Resolution Run tradition complete, of course with a drip. Looking forward to seeing the pictures from it soon!

3.1 Mile Run @ 00:31:04

Got in weights and core in the morning and then an aerobic run along the water in the afternoon. Was feeling a bit under the weather but decided to head out anyway. Was glad I did because I ended up having a really nice run.

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

5.5 Mile Run @ 00:50:00

Did an out and back Tempo Run for Christmas.

5.5 Mile Run @ 00:51:17

WU @ 12:29
128a, 135m

3ish Mile Tempo @ 26:22
153a, 160m

CD @ 12:26
138a, 160m

Had a nice short work day and started the morning with Core and Weights.

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

Got in a quick aerobic run around Greenlake in the middle of the day.

3.2 Mile Run @ 00:30:00

Got in my long run along Lake Washington. I was definitely under-dressed for how cold and rainy it was and felt cold the entire time. The run kicked my ass and not in a good way.

13 Mile Run @ 02:10:00

Got in some core and weights during lunch. I also needed a run but just could not handle being out in the world (who knows...) and did a quick 3 miler on the treadmill.

10 Min Core
30 Min Weights

3 Mile Run @ 00:28:00

Today was a special spin day because Tija, the owner of the gym I belong to planned an extra long holiday class. We started with 15 minutes of yoga and then went into 1 hour and 15 minutes of spin. I was looking forward to it all week -- how dorky am I...

It ended with red velvet cupcakes -- the kind that made me immediately forget how very badly I suffered the hour and half before.

Spin Class @ 01:15:00

Missed the first bus to make it in to lift and barely squeezed in for Core class but I made it.

Core Class @ 00:30:00

I got in an interval workout today. The good news was that I was able to do it on the Greenlake track. The bad news is that I forgot my HR monitor and watch so I completely winged it. I was supposed to do a 1 x 800 @ 03:50, 4 x 2 Min hard, and 1 x 6 Min hard. I made some quick adjustments to make up for not having a watch and did the following.

1 x 800
4 x 400
6ish (guessed) hard run along the lake

5 Mile Run @ 00:55:00

Swam with Katie at the Y and she patiently navigated a very sleepy confused me through all the bus/elevator/locker room maze to arrive at the pool a bit late. I started in the medium lane (of three speeds) and quickly moved to the slow when I could not keep up.

1750 Swim Practice @ 00:45:00

Our team had a holiday off-site at 12:30 so I could not go to my 12:30 spin class. So I put together a workout and headed down early to do it on the spin bike. Not a lot of fun, particularly since there was no music and the spin bikes do not have earphone jacks for the TV's. I made the workout with pretty short intervals so that helped. I got in a good session despite it all.

Spin @ 00:57:00

_____________________________________________________________

Spin Workout

5 Min WU
5 Min High Aerobic (alt 1 min sit/stand)
10 Min Hard Intervals (alt 1 min hard/ 1 min recovery)
5 Min High Aerobic (alt 1 min sit/stand)
10 Min 1 Right-Leg Drills (alt 1 min one leg/1 min both legs)
5 Min High Aerobic (alt 1 min sit/stand)
10 Min 1 Left -Leg Drills (alt 1 min right leg/1 min both legs)
5 Min High Aerobic (alt 1 min sit/stand)
2 Min Cool Down

Got in a quick weight session before core class this morning. Jon (pronounced Joan), who teaches this class appropriately named Abdominitrix was on a roll and let us know clearly that we were not to tattle on her for having music with swear words because she could make us suffer. And then proceeded to play music with swear words and make us suffer. Ouch.

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

Got in a short recovery run around Greenlake after work.

3.4 Mile Run @ 00:33:00

Today, I ran the 12k's of Christmas and had a really good time. I planned to do it as an 8:30-8:45 pace tempo run. This has been an especially difficult week so I went into it not expecting too much. Katie came and ran it with me so I was glad for the company.

At the starting line, I got in between the 8:00 and 9:00 pace signs and tried to avoid the HUGE guy in front of me who was stretching without regard to anyone else around him. Then the gun went off and so did we. It climbs right away and the first mile was 8:41. Then Katie took off and I chased her for the next mile, that turned out to be 7:12. I pointed out to Katie that it was unacceptable although we did agree that if I still had the breath to bitch while running, it was probably okay. The third mile climbed again and I stopped for a sip of Gatorade and finished that in 8:06. More climbing for an 8:16 mile 4. Miles 5 and 6 picked up again with some descending and were a 7:22, 7:46 respectively. We caught up with a guy who was doing it for the first time hoping to make it under 60 minutes and that was the point when I learned that was Katie's top secret goal too.

So after a tiny bit of protest, I decided to go for it too and took off running a nice flat mile 7. I put it in my mind that if I could finish under 60, then everything, everyone would okay. That last mile was a 6:56 and I pushed it hard to the finish line. I am happy with the results and yes, it will all be okay.

12k Run @ 00:57:42
7:44 Pace

Oh, and something odd happened in the recovery area. This young guy started talking with me and said I was a really consistent runner. He said he chased me in this race -- and had also done the same at the Seattle Half. That was pretty wild.

I picked Katie up this morning at 6:45 AM and we drove to Cougar Mountain for my first real trail run. I was pretty excited because it was so beautiful out there covered with a layer of snow that continued to fall.

The guys we met there were really nice and one told us that if we split up, they would leave fern arrows at all intersections so we would know where to go. And off we went, straight up a hill in a few good inches of snow. Within moments, I knew I was in trouble. They easily sailed up the hill, Katie right on their heels and I started to immediately to breathe hard and climb slower and slower. Katie waited for me at a flat spot and I caught up to her gasping for breath as the guys took off and we were on our own.

But we didn't care and had a really great time for the first hour and 50 minutes. It was just the right temperature and while it was more difficult because we were running through snow, I was very happy and loving it. It sure is very very very different than road running both mentally and physically. There were lots of trees and branches on the path weighed down by snow and we had to duck, leap and sometimes just slog around.

Then it started to rain about an hour and a half in and it started to get a bit harder as my feet got wet (for the first time, I was surprised it took that long) and the trails turned into little icy streams. We were both feeling tired (Katie had run 9 miles yesterday but I had no excuse) and were both ready to be DONE. Just when we said that, the end of the trail appeared right around the corner.

I am completely hooked.

10(?) Mile Trail Run @ 02:20:00

The snow today was so beautiful! Took the day off as a rest day because Katie and I are headed to Cougar Mountain Sunday morning to join the Seattle Running Company's trail run.

I did get my first pair of trail running shoes and am excited to try them out tomorrow.

Had a good core class today and then went for a nice run from work on the trail along the water to the "Happy Hooker" and back.

Core Class @ 00:30:00

5.5 Mile Run @ 00:50:00

This morning was the Seattle Half Marathon and I was not certain if I would even run it given that this week has been very difficult. Still a bit woozy from the "Simply Sleep" sleeping pills I had taken the night before (and the 2 nights before that to help me fall asleep), I drove down to the Mercer Arena (following the directions I wrote out the night before, yes, I KNOW I have lived in this city for 7 years and should know my way).

I got there early enough to score a parking spot a mere 4 blocks away from the start line (reminding myself that I parked near power thingees and the names of the street start with T) and headed into the race. Went to the start line with Stacey and Ruth and off we went with my just wanting to try to finish under 2 hours.

I took the pace easy and just let my body dictate how fast I ran at the moment. My quads felt weak and my muscles were just little jiggly rubber bands. While my speed was not there, I was able to take the hills pretty well -- probably a combination of the 5 lbs I lost in the last few days and not wearing my usual water belt that adds a few extra pounds. I did have a bit of a realization during the run because I just did not have it in me to race that all races cannot be a PR. Initially, I hoped to beat my PR from a few years ago, but there was no way I was in the space to do that. Sometimes, a race is just an event and the goal is to experience, not push to the maximum and that can be enough. I knew that this was going to be a different kind of race when I did not even care to pass people wearing pink shirts...

So I finished with a 1:55 clock time and I believe about a 1:52 chip time.

Then we went out to "Blunch" and I had 2 Bloody Mary's. The perfect recovery drink :)

Got in a very soggy long recovery run. We ran from Greenlake through Ravenna through the Arboretum to Madison and back. It dumped the entire time and even though the conditions were absolutely miserable and we spent way too much time ducking puddles and Husky fans, I had a smile on my face throughout.

10 Mile Run @ 01:40:00

Skipped swim practice and tried (unsuccessfully) to sleep in and ended up catching an early bus into work.

Went for a very easy run at lunch and felt good.

4 Mile Run @ 00:38:00

Today was a great swim practice day. Adele, my new favorite lane mate swam and was feeling really tired so even though she did blow me away per the usual, she at least did not lap me on the 400's. We also had a great 500 kick set in honor of a team member's birthday :)

2500 Swim Practice @ 00:55:00

Went to spin class with the goal of taking it at my pace. By the end, I was very tired and had pretty much nothing left.

Spin Class @ 00:50:00

Also got in a quick set of crunches

2 x 15 Crunch with weight @ 00:02:00

Got in a lift and core class this morning before work.

Core Class @ 30 Minutes
Upper Lift @ 30 Minutes

In the afternoon, I did an interval run workout on the treadmill. I planned the following ladder:
2 x .25 (@ 1:45)
2 x .5 (@ 3:30)
1 x 1 (@ 7:15)
2 x .5 (@ 3:30)
2 x .25 (@ 1:45)

However, once I hit the second set of .5's, my legs and lungs were toast so I only did one .5 and one .25 at the end.

5.75 Mile Interval Run @ 00:52:00

Got to swim with one of my favorite lane mates today. She is fast and pretty much blows me away after the first 25 but it is fun to try to keep up with her. Not sure why she still slums it in my lane but I will take the motivation when I can.

2700 Swim Practice @ 00:55:00

Then went to spin class and I decided I officially like it. I was able to push it a bit more because of my shorter run the day before so I went for it.

Spin Class @ 00:50:00

I made the decision last night to take the day off and use a sick day to recover a bit. But after a good night's sleep, I decided to just go in late instead. Got in a short run along the piers and managed to not get blown into the water.

3 Mile Run @ 00:28:00

Got in a lift after work too.

Core @ 00:05:00
Upper Weights @ 00:30:00

Had a family birthday party last night (this is three down, one to go) and we got in a bit late after hanging with Ruth's mom and Rolf for our nightly night cap and conversation.

But at 7 AM, we went to the pool -- easy to get to because of course, Ruth had figured out where it was and had a map to it. I was definitely tired and my goggles broke twice :( But I got in a swim before heading in for the family brunch and finally on the plane back home (sweet home).

1750 Lap Swim @ 00:45:00

Went to a memorial service in the morning and after lunch, we went to Forest Park for our long run. I had 15 miles on the plan to run and a loop of the park was 5.5 so I figured that I should do 3 loops. My first lap was not so good. I started out discouraged because I had to struggle a bit to fasten my water bottle pack around my waist and started the first lap berating myself for my weight gain. I also had pretty bad cramps so it was a miserable first three miles but then I got warmed up and got back a bit mentally. The temperature was warm but it felt much colder as the winds continued to pick up. It was also not super hilly but not as flat as the map looked like it would be.

I started the second one and figured that it would probably be my last and would be okay with that. But when I hit the third, I was feeling strong and decided to go for it.

When it was all done, I realized my pace was pretty good and was glad I got in the long run.

16.5 Mile Run @ 02:32:00

Got up early this morning to catch a 6 AM flight to St. Louis. Got in around 5 but did not get in a workout because we went to a family open house.

Had to be at the Tacoma Starbucks early this morning (got to tour with a District Manager to see the holiday transformation) so I missed swim practice. Well worth it -- extremely instructive visit!

Then after coming home and working for a bit, I finally dragged myself out the door for a run from here to and around Greenlake and back. Felt good once I did it and I was glad because I probably will not get in a run during our travel day tomorrow.

5.5 Mile Run @ 00:51:13

Got in an abbreviated lift and core class this morning but managed to make most of my muscles hurt. We did this thing in core where she said all we had to do was "move our ribcage to our elbow" without moving any other part of our body. I just never quite got it and it (and the fully mirrored wall) merely confirmed that I have the flexibility and build of a Lego.

20 Minute Upper Weights
20 Minute Core Class

Then got in an aerobic run from work to the West Seattle bridge and back.

3.7 Mile Run @ 00:35:00

Had a good swim practice after a rather stupid set of 75 IM kick/drill/pull/swim crap.

2400 Swim Practice @ 00:55:00

Then tried out the spin class at my new gym and it was a fairly decent workout. I did not push it terribly hard because my legs are still recovering.

Spin Practice @ 00:50:00

This morning's core class focused lower abs and hip flexors and I learned how very weak they are :(

Core Class @ 30 Minutes

This afternoon, I got in a tempo run along the waterfront. After repeatedly trying to measure the distance using online maps, I just decided to run hard (150 HR and above) for 40 minutes and call it good. I was also feeling a bit tired and gave myself permission to turn it into an aerobic run if I did not feel better after warming up into the run.

But I rallied and made it through. It felt hard and I am still feeling it in my lungs (a bit raw) but am pleased I could hold the HR and pace for that long.

7 Mile Tempo Run @ 00:58:33

WU @ 14:53
132a, 140m

Tempo @ 40:09
156a, 185m, 162e

CD @ 03:30

Rest day today but got in a lift before Monday's insanity.

Core @ 10 Minutes
Upper Weights @ 35 Minutes

I have now been in my new job for 2 weeks and am definitely experiencing some stress that (as is the usual for me) is taken out of my body. Love the new job but my learning curve is super steep. I read somewhere that starting a new job is like drinking from a fire hose and I sure am experiencing it. Almost everything is new (people, processes, IT systems and issues, etc.) and I am trying to learn them as quickly as possible.

I have been very tired this week and dragged myself through a couple of workouts -- and even opted out of doing one to try to get some rest. On Friday, I fell asleep at 7:30 PM and got in a solid 11 hours. It felt great!

So this morning, I had my long run and Ruth dropped me off at UW and I ran from there up the Arboretum to and around Seward Park and back to Leschi where she had parked and staged her run. Felt good the first hour but started to drag a bit the second and then really dragged the last 20 minutes. It was nutrition, I barely had a few sips of energy drink and need to wrap my brain back around drinking and eating for distance. It just does not seem that long to me and I tend to let it go. Lesson learned (again).

14 Mile Run @ 02:20:00

I think I need to re-evaluate my Seattle Half Marathon goal. It feels just a bit aggressive given everything else I have going on at the moment...

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

Got in a 4 mile tempo run on the treadmill during lunch. It would not give me my pace but the club manager figured out for me that I needed to run it at 7.7 mph. I set it at that and off I went... It was pretty hard the entire time and I even lowered the last mile to a 7.6 pace as I thought that 7.7 was a 7:43 rather than 7:47 pace. Oops....

5.5 Mile (4 Tempo) Run @ 00:50:00
4 Mile Tempo @ 00:31:59
163a, 171m

Went for my long run today from home and down and around Lake Union and back. I felt tired and sore 85% of the run. Especially the last few uphill miles.

13 Mile Run @ 02:10:00

Slept in until 6 this morning and went directly to work. Got in a recovery run before lunch and took it super easy.

4 Miles @ 00:40:00

Finished with some plank.

CORE @ 00:05:00

Got up this morning and went to 24 to swim in the pool. Still feeling a bit tired so my swim was pretty aerobic.

1750 Lap Swim @ 00:40:00

After work, I ran down to the track from home for an interval workout where I whined a bit to Cheryl who had her group there. She mentioned that she knows I don't want to hear it but now that I am in my 40's, it is going to take me longer to recover. She was right, I did not want to hear it. She also suggested that I do not go anaerobic on my intervals today but I wanted to do them in the time I am supposed to. I did talk her down from 1600's to 800's. But 5 of them :(

6 Mile Interval Run @ 00:57:42

Interval 1 @ 03:26
163a, 172m

Interval 2 @ 03:27
166a, 175m

Interval 3 @ 03:30
165a, 177m

Interval 4 @ 03:28
164a, 177m

Interval 5 @ 03:27
165a, 178m

Feeling pretty tired again today. Woke up last night at 11:30 and could not fall back asleep so I got up and watched some Law and Order until 1AM until I tried to get back to sleep again.

Got a roller workout before work.

12 Mile Rollers @ 00:50:00

Then weights in the afternoon but I definitely was not feeling super strong.

15 Minutes Core
30 Minutes Upper Weights

Last night's tempo run wiped me out. I slept in a bit and went right into work. After work and before my board meeting, I got in an aerobic run.

5.5 Mile Run @ 00:55:00

Today was the first day of my new job and I was pretty excited this morning about it :)

Got up super early (4:45) because I did not pack my stuff the night before and caught the bus to my new building -- and gym. I sure like the facility and got in my weight session before catching the core class at 7 AM.

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

Then the day took off and I did not get my run in at lunch. Instead, I took the bus home and changed quickly into my running gear and set off for a run -- talking myself into doing a tempo run when I hit Greenlake.

When I hit the path, I figured that it was about 3.1 miles and I needed to come in under 24 minutes to keep my tempo pace of 7:43-7:45. And I took off. And it hurt the entire freaking time. I had to talk myself into running the entire thing, promising that I would not have to run another step once I hit the light pole where I started. I made it around the lake at 23:46 -- a 7:25 pace because that loop is actually 3.2 miles. No wonder I felt like I was going to DIE. On the way home, I did lunges up the bridge on 5th where it crossed over I5. I looked like an idiot but I was too oxygen deprived to care. I am also not sure how to rate my tiredness. I hurt too badly to even think about being tired but I guess I was okay because I made it.

Tempo Run @ 00:45:00
7:25 Mile Pace (3.2 miles)

Lower Lunges @ 00:05:00

Today was a long run day (8-10 Miles) and for some reason (completely unrelated to being way over-served last night) my hamstrings were especially tight. We stretched before driving to UW and then took separate routes for our long run.

I created a very very hilly route for myself -- maybe trying to force the booze out of my body and ran up 24th to Madison and down that to MLK. Up MLK to the I90 bridge and rather than circling back, I went a bit further south and down the S Curves and then back up Massachusetts and climbing again to descend into Leschi before heading back. There was a lot of ascending and I was tired and I do ascribe that to last night's partying.

10 Mile Run @ 01:40:00
147a

Lower Weights
2 x 12 Lunges

Finally caught up on my training today. Opted to skip swim practice and tried to fall back asleep to no avail. Ended up running from here down and around Greenlake and back. It was a slow, messy sloppy run...

5.5 Mile Run @ 00:53:00

Then met with Cheryl and put together my training plan for hitting a PR (going for a 1:42 finish to beat my PR in 2004 of 1:44:07) at the Seattle Half Marathon. After that, got in some core and weights and called it good.

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


SEATTLE HALF MARATHON TRAINING PLAN
Paces:
1/2 Marathon 1:42:00, race pace 7:47, tempo pace 7:43-7:45 average, intervals 1:45 per 400 meters

Week Oct. 22-28
Interval workout 800-1600 meter with recovery =/- time (HR) or 2 minutes per 400 meter (total interval time 25-35 minutes). Add drills to warm-up
3 mile tempo - add a good mile warm-up, cool-down afterwards
13 mile long distance
1-2 times aerobic 3-4 miles

Week Oct. 29- Nov. 4
Hill workout (30 minutes of hill repeat of different lengths/recovery)
4 mile tempo - add a good mile warm-up, cool-down afterwards
14 mile long distance
1-2 times aerobic 3-4 miles

Week Nov. 5-11
Interval workout 800-1600 meter with recovery =/- time (HR) or 2 minutes per 400 meter (total interval time 25-35 minutes). Add drills to warm-up
15 mile long distance
1-2 times aerobic 3-4 miles

Week Nov. 12-18
Hill workout (30 minutes of hill repeat of different lengths/recovery)
6 mile tempo - add a good mile warm-up, cool-down afterwards
8-10 mile recovery long distance
1-2 times aerobic 3-4 miles

Week Nov. 19-25
Interval workout (5 x 400)
2 mile tempo - add a good mile warm-up, cool-down afterwards

Still feeling a bit tired at swim practice but made it through. Ended up being my only workout of the day because of plans during lunch (my team took me out for a farewell meal) and after work.

2500 Swim Practice @ 00:55:00

Today inadvertently turned into a rest day. I was feeling very very tired and slept in rather than go to core and get in weights. My work schedule took off from there...and I declared it an official rest day.

This morning's swim practice was a bit tough. I had a tough time with technique and felt as though I was simply flinging myself from one end of the pool to the other...

2600 Swim Practice @ 00:50:00

I then went to spin class during lunch with the terrible instructor. I managed to ignore her and get in a decent workout.

Spin Practice @ 00:40:00

Was a bit tired this morning and felt it during core class and weights. I guess letting my ego get the best of me yesterday on Mercer Island may not have been the smartest move...

Core Class @ 30 Minutes
Weights (upper) @ 30 Minutes

Did a short recovery run around Greenlake after work. Was definitely tired and kept the pace super easy.

3.1 Mile Run @ 00:29:30

We had a beautiful drive back home and got on the bikes around 3 for a nice spin around Mercer Island with an intended pace defined as "leaf watching".

Partway around the long side, I heard an "on your left" and was dropped by a cyclist who then proceeded to drop Ruth, who was just ahead of me on her aerobars. Ruth said "Were we...?" I replied "Yes, we just were" and then something not quite in the spirit of the ride close to "Stop lounging in your aerobars and MOVE IT". This particular cyclist was a trifecta. She wore a pink jersey, white sneakers in caged flat pedals and a big fat non-aerodynamic mirror waving to us mockingly from the left end of her handlebars.

So much for our leisurely ride. We raced each other to the Bellevue side of the island and had a great ride leaving barely enough after yesterday's race to get back to our car parked at UW.

26 Mile Ride @ 01:43:11
______________________________________________

A big shout out and congratulations to our friend Duncan, who had a great race at the Ironman Hawaii World Championships with a rocking finishing time of 12:12!!!

Leavenworth 1/2 Marathon Race Report

This morning found us shivering at the start line of the Leavenworth Marathon with our coach, training friends and even a small team from Starbucks including my colleagues Laura and Jason. My goal was to have fun and enjoy the scenery and try to come in under 2 hours. I had not been doing any speedwork (well, one 3 mile run with a few fartleks thrown in last week) or any focused training for this race -- and most importantly, I am on my sabbatical. The race started at 9 AM and at 8:58, I was running to the side of a building because I had to pee so badly and there was a line at all the potties.

The run started uphill and I was happily going my own pace until Shane (who mentioned that his goal was to beat me once learning my goal) caught up with me and then paced me a bit harder than I was planning to run up the hill. We had a nice chat and at the turn around, I stopped to get some water and he ran by and dropped my ass for the rest of the run.

I took a look at my split at the 3 mile point (25:13) and figured that I was feeling well and I might as well keep going strong. I then started to mark my splits (Mile 4 @ 7:51, Mile 5 @ 08:27, Mile 6 @ 8:11, Mile 7 @ 8:10) and officially ended my sabbatical about 2 thirds of the way in (Mile 8@ 8:51, Mile 9 @ 8:40). Despite not training for this race, I decided right then I wanted to see what I could do and stepped up the pace a bit for the rest of the race choosing people ahead of me to catch, pace with and then pass (Mile 10 @ 7:43, Mile 11 @ 8:01, Mile 12 @ 8:02). It hurt and my HR was usually around 180. I told myself that 180 was the new 150 and to butch up and keep going.

When I passed the last mile marker, I thought "what the hell" and decided to last mile fast mile it to see what I could do (Mile 13 @ 7:19, Mile 13.1 @ :46). I was pretty happy with my time and came in 3rd in my age group :)

By the end of the race, I decided to train hard for the Seattle Half and try to beat my PR in 2006.

13.1 Mile Leavenworth Half Marathon @ 01:47:17.8
183A

After the race, we went back to our cabin where we were staying with our friends and then hit Octoberfest for some recovery drinks :)

Our friend, who has earned the nickname MJ (for MoJo) met some new friends -- three red haired sisters and their mom and got a group picture of them with our friends who stayed with us the first night where the 5 of us covered lots of important topics and drank way too much wine...

Had a late night last night but still woke up at 5:30 AM. Took the opportunity to get on my rollers and get in a quick 30 minute ride.

7 Mile Spin @ 00:30:00

Went for a long run in the afternoon to Alki from work. I was a bit tired but took it easy.

8 Mile Run @ 01:22:00

Woke up at 5 AM, an half an hour before my alarm was set and decided to head in early to lift weights before my 6:30 core class. After the class, I did a stair workout and did a pyramid workout with the 9 floors (1up, 2 up, 3 up, etc. and back down after hitting the top floor).

Weight Training @ 00:40:00
Core @ 00:30:00
Stairs @ 00:35:00

Got in a good workout at swim practice

2700 Swim Practice @ 01:00:00

Then got in a run along the water

6 Mile Run @ 01:00:00

Finally, got in a spin session after work with Ruth.

8 Mile Ride @ 00:32:00

It has been a long time since I blogged. I have really only had enough time to fill out my training log but not much else. I have been trying to get in 4 runs, 3 swims, 3 lifts and 2 bikes in each week and have almost succeeded.

Last night, I started to feel sick :( and woke up this morning definitely feeling sick. Katie and I went for a long run but I cut it short because I could not get my HR below 184.

8.5 Mile Run @ 01:13:15

Woke up at 5 to catch the 5:23 bus in order to make it to the core class at the Java Gym. Unfortunately, the first bus was late and the driver incompetent so I missed the connecting bus in time to make the class.

So I did my own core and weights before starting my day.

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

Ruth and I had planned a ride after work but bagged it in favor of a BBQ at our friend's house. I am on sabbatical after all :)

After spending a good part of the morning (as Ruth puts it) farting around cleaning my chain and walking to the hardware store for a new battery for my speedometer, I finally got my butt on my bike for a ride.

I rode from home up the Burke Gilman train and then from there up to Marymoore and on E/W Lake Samm and over to Bellevue, across Mercer Island and then finally back home. Unfortunately, I neglected my nutrition (I had a powerbar but really could not stomach the thought of eating it) and bonked after coming back over the I-90 bridge.

Fortunately, Ruth scooped me at the McDonalds on 25th where I stopped to get a chicken sandwich and only chastised me lightly for not eating.

56.2 Mile Ride @ 03:52:36

Rode to Greenlake with Ruth and ran around it and then back home. My speed is nowhere near where I would like it to be :(

4.3 Mile Run @ 00:40:00

I got up at 5:30 AM in order to drive to work to take the 6:30 AM core class. Yesterday wiped me out and just plan to do weights today.

I got humbled pretty quickly in the half hour core class and will probably be pretty damn sore tomorrow!

Core @ 00:30:00

Upper @ 00:30:00

After getting WAY over served on rum and coke, I managed to get out of bed at 5:15 AM and drag myself to swim practice. My pace was very very very slow...

2500 Swim Practice @ 00:55:00

Because we have plans tonight, I got in a spin class during lunch and I think it completely wiped me out. At least I sweated out the rest of the rum...

Spin Class @ 00:52:54
139a, 156m

Had to work today but managed to get in a long run before dinner at our friend's house. Ruth picked me up and then dropped me at Alki. From there I ran along the beach and up Marine view drive to her house. I was pretty pokey but ran the entire time including the last 1.5 uphill miles.

8.5 Mile Run @ 01:27:00
148a

Walked to the gym from home (> 1 mile) for a non-weenie weight workout!

Upper Strength Training @ 00:30:00

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

Had a nice ride from UW across Mercer Island to and around Lake Sammamish and back although it was about 10 miles too long...

55.5 Mile Ride @ 03:54:00

Got in a lake swim this morning while watching the sun rise. Kept the pace easy and simply enjoyed swimming again.

1 Mile-ish Swim @ 00:35:00

Then had a great "wrap up the season meeting" with Cheryl. My focus for the next few months is strength, flexibility, core and nutrition.

5 x 1 Minute Plank with Rotation

Drove down to Greenlake and had a pleasant aerobic run around it. Went into work for my one day work week.

3.1 Mile Run @ 00:30:00

This morning, Ruth and I met at Leschi and rode around the south end of the lake. I took my aero-bars off this morning (I had planned to but a garage door vs aero bar mishap helped accelerate that decision) and was happy to re-discover my bike without them :)

The pace was easy, the views beautiful and our mood very very very good. I actually enjoyed my bike again. And no HR monitor!

27.5 Mile Ride @ 02:00:00

Had a wonderful recovery day yesterday. Started out the morning with a big salty greasy breakfast from Denny's. Even the waitress was impressed by my order and mentioned that I must be very hungry! I did my best but could not make it all the way through the mega meat lover's breakfast :)

Then off to Penticton to visit Jeff in the 2008 registration line, signed up for a massage and then came back to the house again for a nap. We returned to Penticton for our massage (OUCH OUCH OUCH) but I know that it will help a great deal with the healing long term and then a celebration dinner complete with champagne. Ruth's mom told us that Germans mix it with beer and we tried it with our Sleemans and it was very good.

Slept in until 6:30 this morning and hit the lake for a swim. I felt really good, strong and powerful going out but figured I better turn around before it fades. And just in time as I made it back and precisely the end of my little energy streak.

30 Minute Lake Swim

I am IRON, hear me....fart

This is my last Ironman Race report before I head off to my Ironman-free sabbatical -- formally known as retirement but adjusted since my friends and coach have called "BS" on my plan to retire completely. If anyone is counting, this is Ironman #3 in 366 days...

We set the alarm for 4:15 AM and had our usual coffee/bagel and last moment preparations before heading out to the course start on a dark and cloudy but not terribly cold morning.

We did not get there early enough to score a decent parking place so we ended up hiking to the start with a lot of our stuff, including the entire water supply of Summerland that Ruth was carrying in her gazillion water bottles. Unfortunately, the body-marking stations were not set up as efficiently as last year and there were fairly long lines to get our numbers written on us but we made it in on time to visit our transition bags and get everything ready.

Swim @ 1:20:48 (2:08 per 100 pace)
I found Ruth again at the start of the swim and was able to give her a final hug before we took off -- to the biggest swim start in Ironman history... Now that sounds really important and like an impressive thing but if you are one of the chum, it is not as much fun. Because I am not as fast as the fast female triathletes but faster than the slower women, I usually end up swimming with the slower men which means I was pretty much kicked, slapped and punched for the first bit of the swim and that encouraged me to position myself a bit further from the group, but also made for a longer swim.

Transition 1 @ 7:16
Had a good transition and left the tent feeling so light that I wondered if I had forgotten anything. I had not :)

Bike @ 7:26:34 (15.0 mph pace)
Got out on the course and the first 50 miles were GRAVY. Beautiful tailwind and the temperature was perfectly cool. Of course, I got dropped by everyone but my spirits were high and I was feeling good. The best part was running into our friend Joel a couple of times because he is just so sweet and encouraging. He helped me more than he knows out there. I remember passing the 50 mile marker and saying to myself "almost halfway done and feeling fresh as a G-D Daisy". Note how this includes "The Richtor" as I felt confident and powerful climbing it -- as well as descending it. No brakes!!!

And the other riders were okay too except for one of the guys who was in front of me who had apparently just learned how to pee on his bike. He slowed down and swerved all over the place and then swerved some more rinsing his $10,000 toilet off with his water bottle.

At every rest stop, I would slow down when approaching it and eat a bite of power bar (chopped into bite size pieces and then frozen the night before for easy access). Then I would ask for a water and sip from that until I hit the end of the aid station and throw out the 2/3 full bottle. I quickly switched to Gatorade and abandoned my Nuun because my body starting craving Gatorade right away. Plus it was not as much work.

Then the second half started and my hell began with headwinds and a back that refused to tolerate an aero position for one moment longer. The out and back to the special needs area was longer than it seemed as though it should be. I got off my bike then to use the bathroom and re-apply butt butter and ate some potatoes. I was still strong climbing Yellow Lake (and passed many of my "pace peers" only to have them drop me again on the descents. I really need to get better at descending. I have so much to offer a descent (weight...) and waste it.

On my way back into town, I saw Cheryl and Jeff on my way into town and proudly announced that I ate 2 powerbars on the bike :) I was very very very anxious to get off my bike and it took a good few minutes before I could stand upright without a bent back after hurling it at the nice volunteers who racked it for us.

Transition 2 @ 5:58
Got to see Ann in the transition tent and wish her a good run before heading out. I changed into my red running shirt (favorite) and was excited to begin my run. I was planning to drop the many chicks who kicked my ass on the bike (and definitely caught up with some of them).

Run @ 5:06:25 (11:42 Pace)
I got to high-five Ruth's mom and Rolf on my way out and had a really good first half of the marathon holding a 10-11 pace. My plan was to walk the aid stations and alternate between gatorade and water/gel blocks. I got to see Cheryl and Jeff again on my way out and was feeling really terrific. I did appreciate the crowds but did want to get to a section without spectators because I was trying really hard not to fart in front of them. I thought to myself "I am Iron, hear me fart" and shared that with Cheryl when I passed her.

Got to see Ruth near the turn around and she looked strong and beautiful. She wished me a Happy Anniversary -- what a way to celebrate three years!

With about 10 miles left, I started to struggle with my nutrition and tried really really hard to eat the gels but ended up just spitting out the last two I ate. I did all sorts of self-talk but my body would not listen. The pain started in my back (higher than the pain from the bike). I promised myself that I would not have to eat any more gels and would take my nutrition from the aid stations. At about 10k left, I could not approach an aid station without having to struggle against the urge to hurl and did not eat/drink anything for the last 3 or so miles and ran it all on fumes.

Cheryl ran with me during a part of the second to last mile and I told her that I was not going to make my goal (14 hour finish) and she told me to not let my attitude deteriorate (too late...) because I yelled back at the next spectator who said "you did it" -- "No, I haven't yet" and that reflects my tude even though I stand behind original thought that it was a stupid thing to say to someone who has not yet crossed the finish line.

I finished over my goal, but a PR for me and 53 minutes faster than last year with a 14:06:59 and am pretty satisfied with my season. Ruth finished almost 1/2 an hour sooner (kick ASS for her first Ironman) and greeted me at the finish line. She told the volunteers that "she's with me" and took me to a chair.

Now off to my sabbatical -- I am thinking Water Aerobics!

We had a beautiful ride to Penticton yesterday and woke up (no alarm!) at 6 AM. I hopped on my bike and biked from where we are staying in Summerland to Pentiction and back for a nice 13.5 mile round trip.

13.5 Bike Ride @ 00:45:00

We registered for the race and spent too much money on over-priced merchandise with the magic "Ironman Canada 25th" words embroidered on it.

I am feeling strangely calm about the entire thing. I cannot say that I am looking forward to racing but I do not feel a sense of dread like I did last year. It will be what it will be. Sunday will hold a lot of lessons and I am ready to accept them all - well, at least not fight them all :)

We are renting the same home we did last year with Ruth's folks and it feels very comfortable and relaxing here. I sure am glad that we are not staying in town with the other twitchy participants. We are hosting a BBQ tomorrow from 2-5 and look forward to spending time with everyone!

Today, Ruth got very very quiet as we headed out of town and we realized that she was having HER meltdown. But she is working through it by relaxing outside with a book and I am going to head over to the hammock beside her shortly.

After an excellent night's sleep (did I mention that I even took a NAP yesterday), I leisurely drove to Log Boom and parked to stage my brick. Rode up Juanita and down and around the South end of the lake and up Lake Washington BLVD and across Mercer Island. Then back up and over Juanita. Got almost 3000 feet of climbing in. Was not able to get in a 10 mile time trial but took many opportunities to get in my aero bars and hammer whenever I could. Kept up my nutrition and felt good the entire ride, and the run.

55 Mile Bike Ride @ 04:00:00
2 Mile Run @ 00:20:00

4 x 1 min Plank with Rotation

Woke up this morning still very tired but hauled my butt to the lake where I got to watch a beautiful sunrise.

1 Mile Swim @ 00:40:00

Then got a really nice send-off from our friends at Essential Bakery complete with customized cards for the 4 of us who are racing.

After that, I had a really good meeting with Cheryl this morning that put me into exactly the place I needed to be. I have been very stressed out trying to train for this race with a new job I am not crazy about. She convinced me that I am ready and can do this. I still need to work on a more comprehensive race plan but here are the basics:

Total Goal Time: 14 Hours (last year Canada was 14:56 and New Zealand was 14:15)

Swim @ 01:20

T1 @ :08
drink something with calories

Bike @ 07:00 (16 mph)
Alternate calorie drink with nuun/power bar bite every 15 minutes. Set watch to beep.
2 Shakes (2.5 scoops + 2 gels)
4 Nuun bottles
2 Powerbars
Put cheap cheese/cracker packet and salt potatoes in special needs bag

T2 @ :08

Run @ 05:00 (11.27 pace)
Carry gel blocks in varied flavors (Margarita!)
Walk every stop.
Odd miles drink water and eat block
Even miles drink calorie drink

And the two most important things I need to remember:

• Let go of Ruth on the race course
• Eat and Drink

Today was our annual I-90 Bridge Swim. I decided not to try to make it to the other shore because I had no reason to -- and I wanted to be sure I got some food :) I decided to swim to "M" but after reaching "M", I continued to "O".

2 Mile Swim @ 01:00:00

Last long run!

15 Miles @ 02:30:00

Commuted to work on Hindy.

13 Mile Ride @ 00:50:00

Slept in a bit and got in a weight session during lunch.

Weights

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
3 x 10 Biceps @ 15

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

After work, I rode the Hindenbug to Madrona where I met Ruth, who was in the middle of her hill repeat workout. I did not hit the lap button hard enough so I do not know what my first lap time was.

Hill Repeat Workout @ 01:00:00
125a

• Interval 2 @ 06:41
  144a, 162m
• Interval 3 @ 06:51
  146a
• Interval 4 @ 06:38
  151a

Had a nice easy swim practice with the lane completely to myself.

2600 Swim Practice @ 00:55:00

I then got my interval run in along Alki. It took a bit longer than I would have liked to get to a path that was marked with 1/2 mile markers but it was worth it. I did the first 4 intervals as a back and forth and then the last 1/2 on my way back in a section that was not marked so I decided to run to the corner or until 3:45 -- whichever one came first. My HR monitor did not pick up on the strap so I have no HR data.

6.5 Mile Run @ 01:08:00

• Interval 1 @ 03:40:00
• Interval 2 @ 03:45:00 (ugh, headwind...)
• Interval 3 @ 03:30:00 (whee...tailwind)
• Interval 4 @ 03:35:00
• Interval 5 @ 03:20:00 (not quite .5 miles I strongly suspect)

I also got to read Jeff, Karen and Cheryl's race reports and was so happy for the many small victories they had along the way! :)

Rode from Green Water to Sunrise and back. It was a good ride but once we really started climbing, I tried to keep up with Ruth but she ended up dropping me halfway up. My HR was @ 168 and I was starting to lose it so I just let her go ahead.

I did not have the best attitude in the world either...but when do I ever when I am getting my ass kicked.

66 Mile Bike Ride @ 04:45:00

Feeling still pretty tired from Thursday's monster run so I slept in to try to let my legs heal. Took the bus (small victory) to the downtown gym and got in a very easy swim.

1200 Swim @ 00:30:00

Went for a very long run this morning before work. Started at work and then ran completely around West Seattle for a run that ended up being about 2 miles more than the 20 mile plan. That was pretty disappointing when I realized that I still had a way to go even though I should have been done. My left calf muscle was pretty unhappy with me about 15 miles in but fortunately, that was the worst.

Then I ended up putting in a full day at work with lots of stuff coming up long after I should have left for the day. It was a very very very long day.

22 Mile Run @ 03:40:03