Jon was just plain old CRUEL this morning during core.

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

For my run today, I figured out a loop because I am so tired of the out and back's I have been doing from work. I ran up Yesler, and then down to Lake Washington and got back up into the I-90 tunnel and then back to my start. It was a sunny and beautiful but COLD (again) day and I got in a lot of hills. Coming out of the tunnel, in front of a walking audience of three, I tripped over an air pocket and sprawled all over the sidewalk. Fortunately, nothing was shredded except for my dignity and I have a small bruise on my elbow to accompany my tale. I got an ice pack from my gym and iced while stretching.

My time was really slow because of the steep hills and of course I did not have my HR watch so my time is a guess.

6.3 Mile Run @ 01:05:00

To celebrate Easter, we (Ann, Jeff and me) did our now annual Lake Washington swim at Madison Beach. Let's just say that the amount of time spent getting into swimming gear was disproportionate to the time we actually swam.

We waded in -- a bit smug in our booties and decided to swim past the first dock and then back. Then we went in a bit deeper and the water hit our zippers and we re-visited our goal and decided to swim to the bird (on top of the white marker) and back. Then we put our face and hands into the water and it was pretty much all over from there. There is something very disconcerting about the feeling of a million little icicles piercing one's face and hands. We all turned back and Ann announced that that we may have been in the water for 2 whole minutes. Good enough. After all, the intent was to make this the benchmark for the rest of the open swim season (subsequent swims will never be as bad as Easter...) and I believe we achieved it.

Our recovery breakfast (and Bloody Mary's) was also disproportionate to the amount of calories burned although I do contend that we did burn a lot just trying to keep our vital organs from stopping...

Today's scheduled run was 20-22 miles and I decided to run from Log Boom to Marymoore and back. I also decided to try to keep my pace at a 9 minute mile especially because it was so beautiful out, and the route was flat. I tracked my pace using the mile markers that started after the first 15 minutes of running and I did those 18 at a sub-nine pace. Mostly @ 8:45-8:50 but had the occasional 8:30 and 9:00. I took in more nutrition than usual and I felt good but challenged and quite happy to be done. I am pretty sure I got in 21 miles and will go with that.

21 Mile Run @ 03:10:56

This morning's core class was evil. She started us pretty early on with partner obliques (my least favorite of all)...

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

Went for a run along the water during lunch. The run was fine but I am pretty tired of the cold wind in my ears. I pushed the pace a teeny bit but not too much because of the long run scheduled for tomorrow.

5.5 Mile Run @ 00:49:00

This morning's swim team practice theme was butterfly. There were not as many swimmers today and the coach acknowledged that it was probably because he had announced that today would be fly day. I had to get into work early so I only swam for 45 minutes.

1850 Swim Practice @ 00:45:00

Spin class was a good steady state kind of workout.

Spin Class @ 00:50:00

I originally was scheduled to work as a volunteer at the shareholders meeting but received an e-mail thanking me, but rejecting me as they had more volunteers that slots. With the blessing of my boss, I took the day off anyway and am going volunteer at Passages to help them get ready for the auction this weekend.

I got in my run (9 miles at tempo pace) this morning and it sure was a butt kicker. I decided that because I did not have an abundance of time, I would do a triple Greenlake and wrapped my head around that reminding myself that I would run around the track 20 times, so three laps around Greenlake would not be as mind-numbing as anticipated.

I ran from home and the first lap was not easy in the dark (28:20), the second (55:50 mark) was a bit easier because I could see and I cut off the third at Stroud to head up the hill at 80th to finish the tempo portion and get a bit closer to home.

11+ Mile Run (9 at Tempo Pace) @ 01:42:00

Swim practice this morning was an IM workout. Unfortunately, the two days I swim are either IM or stroke days. I will move things around a bit after Boston to get in some distance work.

2300 Swim Practice @ 01:00:00

Then around lunch time, I could not shake the headache I was trying to push back, and started to feel tired and on the edge of a cold. I headed home early to work from here and then got on the rollers for a workout. I was happy with the mph I maintained and had a good solid ride.

17.6 Mile Bike Rollers @ 01:00:00

Got in my usual weights and core class this morning.

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

I had an aerobic run on the schedule but life got in the way and I just "let it go". Harder than it sounds...

The weather forecasters did not seem to think it was going to be a good day for a ride but fortunately, the skies held off this morning and we did not get rained on. Rode with the "faster" contingent of Cheryl's group on a 35 mile rout that took us from Gasworks, to and around West Seattle and back via the I-90 bridge. I had a great time with the other riders and ended the ride dirty, sweaty but quite happy.

35 Mile Ride @ 02:23:00

Got in a shorter upper weight session today but the full core class.

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

Then I decided to get in my shorter long run during lunch and ran from here to Alki Beach and back. I was pretty tired on my way back and colder temperatures combined with the headwind and rain made me pretty cranky. I was hoping to negative split the run but ended up keeping the pace exactly the same. I also did not have any water or nutrition with me... My pace was @ 9 (I checked it a couple of times on the path with the mile markers and both times it was slightly sub-9).

13 Mile Run @ 02:00:00

My body is adjusting to an earlier wake up time and I was awake 4 minutes before my alarm went off at 4:44. Today's workout was Breastroke :(

2300 Swim Practice @ 01:00:00

Feeling pretty wiped so I just kept it aerobic during spin class and to reinforce that behavior, I did not wear my HR monitor.

13 Mile Spin Class @ 00:50:00

Made it to the bus on time this morning :) Had a good lift and core was, as usual an excellent opportunity to realize how much further I have to come with my core strength.

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

This afternoon's run was an interval set and because I cannot get to a track with my current schedule, I did it again on the treadmill. I think that this will just be the only way I do my intervals and I just need to hope it translates to the road. This workout was 9 x .5 miles on the 3:45 with a .1 mile walk/run break in between. This time I did all of them on the faster 7:13 pace interval and number 9 was very very very hard. I really had to just grit right through it. Did a quick .5 mile WU and walked a .5 mile CD.

6 Mile Run @ 00:52:00

I had to really do some serious self-talk to get my butt out of bed this morning. Initially, I rolled over and re-set the alarm for 6:30 but then I went back and forth until I kicked myself out of bed and headed to swim practice. I was glad I did because there were only two of us in the lane and it was a decent IM workout.

2300 Swim Practice @ 00:55:00

Today's spin class was pretty hard. I lost my spot next to the fan and was soaked by the end.

Spin Class @ 00:53:00

I missed my 6 AM bus this morning because I was running late (of course) and I can usually make it up by walking fast but my sore quads would hear nothing of it. I was within 2 blocks of the stop before I saw it speed by.

Caught the next bus in time to make it to Core class. Went for a short easy aerobic run in the afternoon and followed that with a quick upper weight session.

Core Class @ 00:30:00
3.75 Mile Run @ 00:35:00

Upper Weights @ 00:20:00

My legs are pretty tired and sore today (did not stretch after my long run like I should have) but I did muster enough energy to go to Helen Madison Master's swim practice with Katie. I kept the pace super easy and even my kicking was slow.

2350 Swim Practice @ 00:55:00

Today's long run plan was 20-22 miles and I am pretty sure I got in at least 22. I did a good job with nutrition the whole time staying on my 10 minute interval but it did not feel nearly as good as my last long run. It may have been mental because the route I chose had me finish at home and that meant my last hour or so was pretty much all the way uphill. That seemed to be what I obsessed about the last 2 hours.

Definitely feeling it in my legs and especially my left foot. Recovering with a decaf soy latte and icepack wrapped around my foot.

22 Mile Run @ 03:30:00
138a

Took the day off to give myself a 3 day birthday weekend and went for a bike ride. The route included Juanita and I did not quite hit the mileage I was supposed to, but it was a good ride with respectable elevation.

27 Mile Bike Ride @ 01:50:00

Today's swim practice theme was backstroke. Started out well with a nice kick/drill set. Then we hit 6 x 100 pull alternating free and back. After the second, I bumped myself to the back of the line and thought that I was a bit presumptuous to assume I could move up a lane in a month. Definitely feeling it in my shoulders!

2500 Swim Practice @ 01:00:00

I had a birthday party at spin class today. Tija, the owner of my favorite gym ever put together a workout for my 41st with some fun music. There were a lot of 41 hard, 4 recovery, or 19 recovery. It was a hard workout and exactly what I wanted (and needed to work off the red velvet cupcakes, yes plural after...).

Spin Class @ 00:50:00

Woke up at 4:45 AM and got in some work before my 6:00 bus. My biceps and shoulders are a bit sore. Probably from the IM workout the day before but I still got in a good lift. Core class was just brutal. Jon had us on the mats with leg weights and I just do not have the lower core strength/flexibility to keep my legs up and crunch/lift my shoulders and hips for twenty million hours (exaggerating only slightly..).

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

Today's run was a 9 mile run, 8 of it at a tempo pace. I had meetings through the morning and was very hungry when I got back to my desk so I gobbled down a Mojo Bar, digested it for half an hour and took off for my run along the water. Because I really do not know the exact distance, I just set a time goal. 5 minute WU, 8 miles at 01:08 (8:30 pace) and 5 minute CD. My HR monitor also did nothing useful for me except give me the time intervals as it kept jumping and skipping around so I had to do perceived exertion and pace. I think I did all right as I pushed it fast enough to be uncomfortable, but not unbearable.

9 Mile Run @ 01:18:00

I decided last night to commit to Greenlake Masters team for the month of March by writing the check and putting it into my swim bag. I also put myself to bed at 9:00 sharp so when the alarm went off at 4:44, I woke up and said out loud "it's a good morning for a swim". Hey, whatever it takes....

I am so glad I went because the IM workout (400 IM, 4 x 100, 300 IM, 3 x 100, etc.) was good and despite my barely making it to the pool these past couple of months, I was able to keep up with the leader and ended up moving 2nd in line. I think that I may be able to move up to a faster lane by the end of the month.

2650 Swim Practice @ 01:00:00

Spin class was a "waterfall" workout. 3 x 14 minute sets at 65%, 85% and 75% with 1 minute recovery in between. I brought my HR monitor but forgot the sensor part to the strap so had to do without it. Probably not a bad idea to help me focus on the work rather than the numbers although the numbers do drive the effort.

Spin Class @ 00:50:00

Ended up taking a true rest day yesterday and completely blowing off my 12 mile run. My calendar is fairly meeting free today so I may get in a longer run during lunch depending on how I do with my projects.

Had to catch up with a co-worker a bit this morning before heading to the gym so my upper weight session was a bit shorter.

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

Got in a run during lunch and decided to run out towards West Seattle for 30 minutes and then turn around and come back. Brrrrrr. I was completely under-dressed and wished I had my gloves the moment I stepped out the door! But the run felt good -- nothing like blowing off the long run for the week to feel as though one has fresh strong legs!

7 Mile Run @ 01:00:00

Today was the first day of Cheryl's half-iron training group. I was asked to help with the group by riding with the fast people but I know the true help was for me -- offering me a bit of a community. The rain held off and we rode from Gasworks to Seward Park and back. I got to catch up and ride with the Karen's and Ann. It was a good ride and fun to get in the drops and get some speed on some of the flat stretches.

32.3 Mile Ride @ 02:20:00

Had to cut my lift and core class a bit short because of morning meetings so I did just one of each of my upper weights and some core before class started so I could leave early.

Upper Weights @ 00:25:00
Core @ 00:20:00

Then went for a really nice aerobic run along the water. The sun was out and I was even a bit warm in a long sleeve shirt (with shorts)! It was beautiful out and I was happy to be out on a day like that and grateful to have the fitness to enjoy the run.

5.6 Mile Run @ 00:50:00

I really need to figure out this damn swimming thing... Set the alarm for 4:44 for Greenlake Masters and of course, I could not even fall asleep until after midnight so I just re-set it when the alarm went off. Am going to try to swim with the Husky Masters tonight if I can keep from letting my cramps get the better of me...

Had a really good spin class and then bricked it with a quick 1 mile run on the treadmill right after.

Spin Class @ 00:52:00
1 Mile Run @ 00:08:25

Jon came back today and gave us a good ass-kicking in core class. I also worked pretty hard on my upper weights today -- harder than usual...

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

Today's workout was an 8 x 800 interval run. Another jump by two to get me to 2 x(10 x 800) before Boston. Did it again on the treadmill with a .10 walk/jog interval in between. Did the first 6 at an 7:18 pace and then I upped the last two to a 7:03 pace because I actually had it in me :). That does not mean though that I was not very very very grateful to be done...

5.4 Mile Interval Run @ 00:50:00

Another late night and crappy sleep so when the alarm went off at 4:44, I reset it and tried to regain the hours I had lost by sleeping in. Opted to spend my lunch with Ann and her friends rather than spin and left a bit early to get in a workout on the rollers before heading off to my evening meeting.

For my roller workout, I did a 10 minute workout and then 10, 15 and 10 minutes at tempo pace with a 5 minute break in between and 5 minute cool down. I definitely am stronger on the bike and these new rollers and kept my pace between 19-20 on the tempo portions.

Bike Roller Workout @ 01:0:00

"It's working for you." That was the first thing I heard this morning walking into the gym from a guy who I see regularly a couple of times a day. I had also been complimented over the weekend on how buff my arms looked and even though I cannot see the change myself, the compliments were really nice, especially because I feel so bloated and despair that my nutrition has gone downhill these past few months.

I took a rest day on Sunday and got it in my head that I was going to bake cookies because doing so would mean I was in a home. For normal people, that would just require setting aside an hour or so to bake. For me, it meant getting all the equipment (thank goodness for Ross and cheap cookie cooling racks) and all the ingredients (I actually now have flour and sugar). I went on a baking/cooking rampage and made chocolate chip cookies (only ate one before packing them up and distributing), some Korean ginger candy (jury is still out on that one...) and Bimbimbop with lots of veggies and spicy bean curd.

Got in a good lift at the gym and then I took the sub core instructor's class and that was a good idea even though my hip flexors may never forgive me again...

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

I think I will wait to run after I get home tonight just for a change of scenery but not completely sure yet...

Decided to get in a run from work but tried a different route looping towards Rainier, on Boren and back on James. Mileage was unimpressive but I did get in some good hills.

4 Miles @ 00:38:00

Had a 19-20 mile run on my schedule for today. I mapped a route starting at Leschi and ran to madrona and back up the hill to and across the I-90 bridge and then around Mercer Island and back. I planned to focus on three things during the run -- cadence, nutrition and positive self-talk. I decided to either take a sip of gatorade or a half a clif block with water every 10 minutes and that was the perfect. I kept my cadence up throughout and it was pretty easy to do -- probably because I had taken the last two days easy and kept my nutrition up the entire time. I ran around the island clock-wise so I was closer to the water and that, combined with the sunshine kept my spirits up. I also decided to keep my pace up on the hills and not let myself drop my speed.

On my way over the bridge, a cyclist said hello to me (I thought it was you, Ann -- thanks for your note to confirm!) but that was the last time I halfway recognized anyone. On my way back over the bridge, I hit 3 hours and actually cheered because I felt so good. Ended it was a grande soy white chocolate (no whip, coach) mocha and called it good. Very good.

20 Mile Run @ 03:16:00

Continuing my slacker lifestyle and am choosing to take a day off my legs (first one in a couple of weeks). Got in weights and core this morning and am going to spend my lunch catching up with a former colleague instead of out running :)

Upper Weights @ 00:20:00

Core Class @ 00:30:00

Feeling pretty wiped today and decided to make the adult decision to not wear my HR monitor during spin class and just take it easy. It was the right thing.

Spin Class @ 00:50:00

I took advantage of a free injury screening at my gym tonight to get my left foot looked at because it has been giving me trouble.

After some poking, prodding and twisting, he said "I don't know what is wrong". I asked him again because there was something he did that was quite painful. He said that he had done it again and it was not painful so it did not make sense but he did think it was tibial tendonitis and gave me some stretching/strength exercises I can do. He also told me to ice after running. I am just thrilled it is not a stress fracture!
_____________________________________________________________

During my upper weights section, I kept eyeing the class in session because there was a substitute for Jon in it. It looked to me like they were resting too much and when I combined that information with the fact that she did not even start the core class until almost 10 minutes late, I decided instead to do core on my own.

It turned out to not necessarily be the best decision because I caught up with some of the class participants and found out that she really gave them a good workout. Good to know for the future.

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

Then I had to talk myself into getting out for my 8 mile, 7 at a tempo pace run. 8 miles, no problem but when the "t" word is included, I have to grab myself by the scruff of the neck, march myself to the gym, into my running clothes and out the door. Because I do not know mileage, I just went by time and figured that I would get in 60 minutes at a tempo pace with the assumption that I was running an 8:30 mile. I think I was running a bit faster than that pace, but 60 minutes hard is a good workout regardless. I ran along the trail almost to the Magnolia Bridge before turning around. I had a 5 minute WU and then ended up turning around a minute and 20 seconds early because there was a natural break in the path with the intent to make up that time on the way back. The tempo portion ended only a block away from my finish so even with the extra 1:20, it was still a negative split. I think it was not quite 8 miles so I am estimating the distance.

My HR monitor read me high the entire time (178-190) until near the end where it read 150-154 and that was right on with my perceived exertion and breathing. It was a beautiful day and I am glad I got out despite the enormous amount of inertia and internal whining I had to overcome...

7.75 Mile Run @ 01:07:00
7 Mile Tempo Pace @ 01:00:00
169a, 195m

For some reason, I was very tired during spin class and had a tough time getting my legs to work hard. Before spin, I decided that I was going to turn it into a brick and run a bit on the treadmill right after. I was struggling with that decision throughout the class but decided to butch up and just go for it. The run actually felt better than the bike and I kept an 8:30 average pace.

Spin Class @ 00:50:00

2 Mile Run @ 00:17:00

Got in a good lift and core class this morning. At one point, we were doing a set of obliques from hell and Jon was notsogently reminding us to "lift" our legs. I looked down and hoped that 1/4 of an inch was enough...

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

Then I had an overdue meeting with Cheryl and, as always it was exactly what I needed to get focused and on track for this spring and summer. She also told me to check out the Husky Master's swim team and I looked it up and decided to drop in tonight because it was my only free night this week. Before that though, I went for a quick easy run around Greenlake so at least I would get in another workout in case the Husky Master's were not swimming because of the holiday. The run was a bit hard because I ate my lunch a bit on the late side and only had 2 hours to digest it before sloshing around the lake. It was my slowest run in a long time but it did its purpose.

3.1 Mile Run @ 00:30:00

I managed to find the furthest parking lot from the pool and after going into the other athletic facility to ask directions, I finally found it. I went through a door that I was suprised was not locked, down some stairs and then a LADDER and finally to the pool where there were a bunch of Masters looking people swimming laps. The coach, Helen was super nice and told me the lane times as well as the code to the locker room. I tried to get in but it would not open, so instead I ducked around the corner and changed out of my slightly sweaty running clothes and into my suit. I figured this was one of the more private areas I had changed in or out of my swim suit.

Unfortunately, my 100 time did not fall in the first 4 lanes and fell into the "the guys in the last two lanes who just take rest in between". So I plopped myself into the very slowest and empty last lane. I got in a quick warm up before she explained the first set to us. I looked around and around, and then around again looking for a circle clock but there were only digital clocks in every corner of the pool. Okay, something more to learn...but I took off. I was still in the second to last part of that set before she erased most of it and started to write the next one. Oh boy. I felt like little frog swimming with the big fish.

For some reason, the pool reminded me of the one in New Zealand and I kept thinking "no tumble turns" when I would hit the wall. Their practice is an hour and a half and I was in NO shape to get it all in. Besides, today was simply discovery excursion to check things out. If I can figure out how to do it on the bus, I am GOLDEN. I liked the pool, the people were nice and the coach assured me that other pokey people really do swim with the team too...

2400 Swim Practice @ 01:00:00

Got in a nice ride around Mercer Island with Jeff. It was my first time outside on the bike since (I think IM Canada) and the half of a PowerBar I found in my Bento Box (and ate) was probably also from then too. It was a beautiful ride and I felt strong and happy to be a cyclist.

30 Mile Ride @ 02:10:00

Met Jason, Laura and their friends for a long run at Discovery Park. They had 17 on their schedule -- 2 loops of of the park, 1 loop down and around through town and then another two loops of the park. I decided I would run with them for the first three loops and then make a decision from there. About halfway through, my quads were tired and pretty unhappy -- and even though the pace was aggressive (8:13), I should have been able to sustain it easily the first hour. I ended up doing everything but the last loop with them and had a good tempo run :)

14 Mile Run @ 01:56:20
141a, 164m

Core class was especially heinous this morning and the focus was on lower abs and hip flexors. Not fun but necessary I suppose.

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

Got in a nice easy aerobic outside run during lunch.

4 Mile Run @ 00:35:00

I am still having a tough time getting in a regular swim and miss my old team very much. I slept in again this morning -- it was actually exactly what I needed. Some deep sleep finally.

Then went to Spin Class and got in a good workout as usual.

Spin Class @ 00:55:00

Got to the gym a few minutes late but still got in the basics for upper weights as well as Core class.

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

Then got in my interval run on the treadmill - my times do not reflect my speed necessarily, just how quickly I hit the button. I looked at my schedule and in order to hit the 10 x 800 @ 03:45 during my interval run workout (every other week), I needed to increase this week's to 6 instead of 5. I did not have a lot of time so I only did a quick .5 mile WU and walked a .25 mile CD.

4.25 Mile Interval Run @ 00:37:50

Interval 1 @ 03:40
151a, 159m

Interval 2 @ 03:41
149a, 163m

Interval 2 @ 03:41
153a, 166m

Interval 4 @ 03:40
155a, 165m

Interval 5 @ 03:41
156a, 167m

Interval 6 @ 03:41
157a, 168m

Did not make it to 5AM swimming again but had a good spin class.

Spin Class @ 00:55:00

Spent yesterday painting and that project took me too late into the night so I slept in this morning. Got in a lift during lunch and went for a run down and around Greenlake after work.

Upper Weights @ 00:30:00
Core @ 00:07:00

5.5 Mile Run @ 00:52:00

Managed to procrastinate until at 10:00 AM before heading out for my long run. Got in a good one using a combined route of Lake Union and Washington. I kept the pace easy and was very happy to be DONE.

18ish Mile Run @ 03:00:00

Had a good lift this morning and it was just us girls in Core class.

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

Then I had a really really hard time convincing myself to get in a run. It was cold and windy and I was just NOT in the mood. finally stomped my way to the gym and got in a treadmill run using for the first half, the Hill workout setting and the 2nd, Random workout setting so it was at least challenging.

6.3 Mile Run @ 01:00:00

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