Pele (or one of her 400,000 deity gang) hates my lungs and the "vog" does not help one bit. Last night, I woke up at 11:30 coughing so hard that I threw up. Twice. I was freaking out a bit feeling pretty scared. I walked out into town (no rental car) looking for a store that might be open to see if I could get something to try to help it and ended up paying 2.50 for two servings of Benadryl at a scary gas station.

Today, I went to the drug store and got Musinex for my cough. If it is a fraction as good as the amount of $$ they throw at commercials, then it should do the trick.

I then walked to the community pool (LOVE IT) that has open lap swim from 6:30 AM - 7:30 PM and is FREE. I swam pretty easy and not for too long but at least I feel, between the walking and the little bit of swimming, I am not turning into a complete lump.

1400 Swim @ 00:45:00

Another crappy coughing night and today was a travel day so I did not do anything. Unfortunately my theory that I am allergic to something in the NW that is not in Hawaii proved to be incorrect and my lungs seem bent on leaving my body in a rather dramatic fashion.

(sigh)

It did make for an interesting quick shopping trip at the ABC store. 1 six pack of beer. 1 chocolate bar. 1 bottle of Robitussin.

I have done something to deeply offend my lungs and I was again up at midnight and 4 am with coughing fits that just would not stop. The only consolation is that I hope that I am at least working my abs...

I rode my bike into work today and that pissed off my lungs.

12 Mile Ride @ 00:45:00

Then got in a quick lift and that seemed to be okay...

Upper Weights @ 00:30:00
Lower Weights @ 00:07:00

Last night was my fourth consecutive sleep-deprived night in a row and it is really wearing on me.

Core Class @ 00:30:00

Then I went for an easy aerobic run along the water during lunch. The run itself felt good but it pissed off my lungs -- enough to make me phone-in on mute to a meeting down the hall because my coughing will not stop :(

5.5 Mile Run @ 00:53:00

Another sleep-deprived night :( But I was feeling a bit better today and even cancelled the Dr. appointment I had made earlier in the morning. I just did not think it was worth $20 co-pay to have a Dr. tell me that I have a cold...

So I hopped on the rollers and that loosened up my lungs enough to offer me a coughing-fest that outlasted the duration of my weenie ride... Apparently, I -- who have never in my life been mistaken for a delicate flower have delicate little lungs. Probably payback for running the Seattle Half with bronchitis years ago...

10 Mile Roller Ride @ 00:37:00

I thought I had completed my "sick" quota but apparently I had more in the bank because I was up most of the last two nights with chills, sweats, aches, a very sore throat and a cough that will not quit :(

I did Core and Weights but nothing that required breathing hard. I did add lunges and squats today. I think these may be my first lower body weights since 2006...

Core Class @ 00:30:00
Upper Weights @ 00:30:00
Lower Weights @ 00:10:00

Today I rode the Tour de Cure's 70 mile route and just had the best ride ever! The weather was perfect, the route beautiful, the support supreme and I did a good job hydrating so I finished as strongly as I started. Could not have had a better time!

70 Mile Ride @ 04:35:00 (15.2 pace)

Today is official Starbucks Bike to Work Day and it could not have been a better morning! Made it on time to get in Core class too.

12 Mile Commute @ 00:45:00
Core Class @ 00:30:00

Got in a quick lift at lunch.

Upper Weights @ 00:30:00

Went for a run this morning down and around Greenlake and back. At first, I thought I just needed to warm up but that feeling never stopped so instead, I know that I just needed to stop :)

5.5 Mile Run @ 00:53:00

Ended the day with a rather leisurely bike commute home -- smiling the whole time in the sun.

12 Mile Bike Commute @ 01:00:00

Even last night's attempt at a normal bedtime did not make this morning's 4:44 wake-up call any less brutal :(

Swim practice was good this morning and I got in some good distance. I then made it to core class and sleepily was put through my paces...

2650 Swim Practice @ 01:00:00

Core Class @ 00:30:00

Getting myself out for a run during lunch was equally difficult. I decided to do a stair workout and ran to Pike Place Market remembering that there was a "stair climb" there. I don't think I found it but I was quite happy with doing loops on the Harbor Steps. Did 11 laps (set out to do 10 but turned it into a prime number) and each one was between 55 and 47 seconds as I descended them. The nice thing is that they were short enough for me to run up each time.

3.5 Mile Stair Run @ 00:38:00

Had a pleasant ride in on the Hindenburg and beat the rain. Because I took yesterday as a complete rest day, I got in a lift before spin class.

Bike Commute @ 00:45:00

Upper Weights @ 00:25:00
Core @ 00:05:00

Then there was spin class. Tija warned me this morning that today's class would be a killer. Because it was too rainy to get my speed workout in outdoors (yes, Cheryl I know. I need to do speedwork outside...but it was really wet so it was either class or the rollers) and my 1:00 cancelled, I went to class and got my ass KICKED. When we weren't sprinting, we were at a tempo pace. At the end, I was completely drenched and practically falling off my bike. I sure hope the rain keeps up so I have a good excuse to ride the bus home and leave my bike here.

freaking hard Spin Class @ 00:50:00

I celebrated Mother's Day with a nice run on Alki with Gisela (on rollerskates). I started out by parking across from the Starbucks and ran to Lincoln Park and back where I met her at 9:00 and we then went to the West Seattle bridge (trying not to fling sweat on all the well dressed mothers at Salty's) and back. It was a beautiful day for a run and I felt good and strong throughout.

We then hung out in her new beautiful hot tub catching up and I called my mom to wish her a Happy Mother's day on the way home.

15 Mile Run @ 02:14:00
139a

I got in a great ride today. We all met at Log Boom and Mike, Marilyn, Karen and I took off the front for a nice ride to Snohomish. The weather cooperated (mostly) and Mike and I rode together most the ride. it was great at first and we got in some terrific speeds as I chased him in his aero bars. It was just fantastic to feel good because I have not for so many weeks.

Then around 35-40 miles, I started to lose it and wondered where the rest of my gears were because surely I had more...I threw nuun, a powerbar, water etc at my legs but they would not be appeased and offer me any of the speed I had at the beginning of the ride.

It ended well and pretty much a perfect Saturday morning!

54 mile Bike Ride @ 03:25:00

Swim practice was a bit brutal this morning especially because I had gotten in less sleep than I should have the past couple of nights. It was also a freestyle sprint workout and basically, no good ever comes from sprinting. I guess except for improved lung capacity and speed...

2600 Swim Practice @ 01:00:00

Then I caught the bus in time to make Jon's class and she basically was just out to completely ruin our weekend and did some of my least favorite things including the one on our tummies holding our ankles, head and neck up and then, of all things...rock?!? So she is looks like a graceful circus performer rolling the length of the mat and I just try to keep a hold of my ankles and breathe, as that stops being an involuntary action in that position...

Core Class @ 00:30:00

Got in a quick lift near the end of my day.

Upper Weights @ 00:30:00

I commuted by bike today so my ride in was super easy (per usual) and I got to be one of the first to see the new "green lanes". On the way in, I ran into another team captain from my organization and she clued me in on a route home that I had not tried yet.

I came home via her suggestion past the back end of the market but did panic a bit on a steep cobblestone incline. The Hindenburg did not like it one bit and I wished for at least one other gear halfway through but I made it and had a great rest of the ride in. My legs felt less tired and my plan to rest my legs a bit yesterday paid off.

24 Mile Bike Commute @ 01:45:00

Made it to swim practice this morning and it was distance day and even had a nice set of kicks in the beginning.

Even though it has been three weeks since I had been in the pool, I alternated with another swimmer to lead the 100, 200, 300, 400 and 500 set. Good workout!

2650 Swim Practice @ 01:00:00

I have also made a mature (gasp) decision to not run today. I was just so darn tired yesterday, and the day before, and the day before that...so I am giving my legs a rest to see what that offers them. So swim practice was it for the day!

I started out the morning with a run from home around Greenlake and back. Definitely not feeling my strongest/best but I was able to get it done.

5.5 Mile Run @ 00:52:30

I have an event early this evening so I didn't take my bike in to commute home. I will get my cycling in during spin class (yes, I know I can't do spin anymore..) but it was the best I could do today.

Spin class was really tough today. It did not help that we did not get any sort of recovery/rest until about halfway through but my legs were TIRED and I ended drenched and spent.

Spin Class @ 00:50:00

I was able to get my act together enough to take my bike on the bus and still make it in for Jon's core class. We were (as she was kicking our butt's) trying to figure out what she did to us on Friday that hurt so much. Unfortunately, she seemed to take that as a challenge after a rather torturous session, said rather smugly "you're going to be sore tomorrow".

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

Got in a quick weight session at lunch and plan to celebrate Cinco de Mayo with a nice ride home in the sun!

Great day for a ride! I had a work-related happy hour planned and I sipped water while everyone else enjoyed their beers but it was worth it to not have that sitting in my tummy while riding home and my tired legs appreciated it.

12 Mile Commute @ 01:00:00

Last night I planned to redeem myself after yesterday's slacker workout and get in a nice long run -- maybe three hours or so because, after all I have that kind of mileage.

I started on a 12 mile route around Greenlake and Lake Union (knowing where I could add more miles if I wanted) and was thrilled by how beautiful and sunny it was! My start felt a little rough but I did feel as though my groove came back. But by the time I finished Lake Union, my legs started to feel tired and sore and I practically crawled up Stone Way :( By the time I hit my car, I was wiped and coughing some more.

Crap. I get that I have some more recovering to do but was really hoping to be done by now.

12.5 (got a bit extra waiting for the bridge) Mile Run @ 01:56:11
155a

I turned on the news this morning and learned that it was supposed to be rainy in the morning and then clear up around noon so I decided to try to wait it out for my long bike and spent my morning on my math homework.

By noon, it was still sprinkling and by 2:00, it looked like it was clearing up so I hopped on my bike for a spin around Lake Washington. I made it exactly two blocks before I turned around and opted to ride inside. It was sprinkling and the clouds did not look at all promising -- and frankly, I did not want to ride in the rain if I did not have to.

I hopped on the rollers with the plan to ride 2 hours at least but only made it through 5o minutes before my lungs got the better of me. At least my pace was good...

15 Mile Ride @ 00:50:00

I was pretty tired last night and put myself to bed a little before 9:00. Good decision because I slept until 6 AM (will get back to swimming next week) and am definitely feeling better. Good core class (per usual) this morning.

Core Class @ 00:30:00

I went for a nice hilly run today and headed through the I-90 tunnel to Lake Washington and then threaded my way back up the hill again and then back downtown.

6 Mile Run @ 01:00:00

Today started Bike to Work month and because I am the team captain for Les Lanternes Rouges, it was important that I dust off the Hindenburg and ride it into work. No excuses.

It was a great day for a ride. I rode through downtown on my way in and then back via Magnolia on the way home. The good news is that some of the hills I remember being pretty tough were not as tough but that could be because this is my second "recovery week" and I am doing no hard workouts. I am feeling a bit better than yesterday and am definitely on the mend...

24 Mile Round Trip Bike Commute @ 01:45:00

I also got in an upper weight session and unfortunately picked the same time as spin class so I had to explain why I was not in class to Tija who gave me a very offended look through the window :). Wait till I tell her my coach is kicking me out of spin class all together...

Of course she was cool because Seattle Fitness is a big supporter of Bike to Work month and is giving commute challenge team members at my company free access to the showers through the month of May. LOVE them!

Upper Weights @ 00:30:00

Started the morning with Jon's core class and then got in a run during lunch. It was a tough run going out -- I was so tired but coming back was better after everything loosened up a bit.

Core Class @ 00:30:00

5.5 Mile Run @ 00:55:00

I started this morning with a slacker run around Greenlake (as in drive to Greenlake, run around and drive home...). I was pretty tired and started coughing quite a bit by the last mile. Did a bit of core after.

3.2 Mile Run @ 00:28:00
Core @ 00:05:00

I also woke up with a stiff neck from sleeping the first half of the night on the wedge to keep from waking up coughing. I am a mess and made it through all of my weights and most of spin class before it really started to act up.

Upper Weights @ 00:30:00
Spin Class @ 00:50:00

It took me a while to fall asleep because every time I would start to, I would wake up coughing :( Early in the morning, I woke up and sent an e-mail to my team letting them know I was going to work from home and not subject them to my coughing, hacking and crud...they appreciated it.

I got on the rollers for a quick 3o minute session and that was it.

8.5 Mile Roller Ride @ 00:30:00

Oh, and I am down to 8 toenails...

Sick Day

It was a beautiful day for a ride and I was glad to be able to ride around the lake with Cheryl's group. All of me that is except for my chest where a wicked crud is growing :( The highlight? Lunch with Penni after!

50 Mile Ride @ 03:10:00

Then had a meeting with Cheryl to discuss the 50k I wanted to do in three weeks. Note the past tense...it is no longer a goal for a couple of reasons, one being that I am getting sick and if it continues, I will not have the time to get the training in -- in three short weeks. We did have a "come to Jesus" conversation about long distance running. Stay tuned.

And apparently I AM doing Victoria and need to find a hotel room. I left armed with a training plan for the next couple of months.

Jon is back from Paris and she made up for any lost pain/suffering in core class this morning :) The good news is that I can walk down steps like a normal person now! whoop whoop

Core Class @ 00:25:00

I have decided to run my first 50k in three weeks also... I figure that I get an extra two hours to run 4 miles but the terrain is going to be far far far different and it will be quite humbling.

Got in my first run since Boston during lunch time. Because I am beginning to feel a bit under the weather (per usual post race -- I got super sick after Boston in 06) and it is still cold out, I opted for the treadmill. It was a good gauge to remind me exactly how not-recovered I am. I barely squeaked a 10 minute mile and tried to alternate by walking a quarter mile at a steep incline but ended up going back to slow and flat.

3 Mile Run @ 00:32:00

Got in a quick lift before spin class today and am enjoying my EZ recovery week. I did get busted in spin class because the instructor asked me (while we were stretching) how soon I stretched after Boston. I had to confess that this was the actual first "formal" stretching I had done...gotta work on that.

Upper Weights @ 00:25:00

Spin Class @ 00:50:00

Yesterday was an all-day travel day so the extent of my motion was limping from the plane to baggage to the shuttle and home...

This morning, I went to core class and called it good :)

Core Class @ 00:30:00

Boston Marathon 2008 Race Report

I slept poorly last night (probably not unlike 25000 others in Boston...) and had weird dreams. The one I remember was that I was going to ride RAMROD and could not get everything together in time for the start and then when I was supposed to start, I didn't have any bike bottles. When the alarm went off at 5:40 though, I was actually fast asleep but woke up and stretched a bit while drinking coffee and eating oatmeal before leaving to board the bus to the race start.

Pre-race
Executed that perfectly and timed liquids so I was not leaping off the bus to pee on the side of the road like many others. I do have to say thought that it slowed things considerably as the buses would stop/go slower for them and take us all down with them. I was lucky to have a great seatmate on the bus who I figured was fast, but that was confirmed when she leaped off the bus to pee (I encouraged it -- she was pretty anxious) and SPRINTED with this beautiful kick far ahead to not slow us down. Unfortunately, the other three people who followed her did not follow her lead.

But as soon as I got off the bus, I crashed through the forest too to squat in my spot in a place that was pretty much inhabited by people no less than 5 feet apart doing the same thing. Guess that will not be a wildlife conservatory anytime soon...

It was warm in the athlete's village and I ended up not needing my equivalent of a snow suit and had enough time to hydrate, slowly eat a powerbar and visit the porta-potties one last time. I stripped down to running shorts and a short sleeve shirt except for the aluminum race blanket Cheryl gave me (brilliant BTW) and made my way to the start line. I was SO EXCITED to just be there. The sun was shining and everyone was in great spirits.

Start to 10 Miles
This is where I was really focusing on holding back. Really, even though my 5k split (0:26:23) did not show it. I was feeling strong and so very happy to be there and after every mile, I would check my pace and try very very hard to slow down. I kept my ego in check and did not chase anyone who passed me (including a chick in a pink shirt and race skirt a bit later on...I am maturing).

I did come within 30 seconds (fast) of my 10 mile goal time and was doing my thing alternating gatorade with water/gel blocks at every stop. I love the characters in the race and I saw these two runners who had semi-matching t-shirts. One read "Yes, we're sisters but she is much much older". The other read "Yes, we're sisters but mom likes me the best"'

Miles 10 to 14
I did hit my half point right on mark @ 1:55:27. Still going strong up to 14 when at pretty much exactly that point, my quads yelped. Loudly. And did not let up for the rest of the race so I adjusted my goal to break 4 hours. I was expecting pain. Foot, hip, hamstring, shoulder, neck, etc but NOT my quads. Not so soon. That is my kryptonite as I am ALL QUAD and if that goes, I am NOTHING. That was when the suffering started and did not let up until after...wait, I am still suffering hours later...but the gin and Aleve is helping...

Miles 15 - 20
Had another mile of flat before I hit Newton and hit the three hills that lead up to Heartbreak. I know I had this great idea to use them as "warm ups" but I was in NO MOOD. In fact, I was fighting with Cheryl for a couple of the hills telling her what a ridiculous idea it was that she thought I should do Comrades in June 09 when I could barely make it up these hills that were molehills compared to the 7 mountains of Comrades. If there was a movie of me at that point, my lips were moving and I had on my cranky arguing face. I did shake myself out of it knowing she would not be happy I was wasting my energy yelling at her DURING a race and turned it into a mantra "I know I can. I know I can. I know I can". I set to the goal to RUN up every hill regardless and muscled my way up Heartbreak and all its symbolism.

I also gave up trying to eat blocks after spitting out the last one in my mouth before I gagged and switched to gatorade and water at every stop.

In this part, I was running ahead for some miles in front of some guy named Tony because I kept hearing "Go Tony. Go big guy." etc. One of the spectators cheered him on in a great Boston accent "Go Big Tony. Keep at it buddy. My wife's ahead of you.". Within 30 seconds, Tony dropped me and I never saw him again :)

Miles 21 - 26.2
This hurt. A lot. And it was all mind over matter as the miles stretched out and my pace slowed. I used every mantra and bit of mental strength I had as I worked towards my adjusted goal of at least hitting a sub-4 hour finish. The last 4 were pretty much hell and a couple of times, I cried as I ran because it hurt so damn much. I crossed the finish line and it was a bit tough to have so many people cheer us on throughout the race but no one who was specifically glad to see me at the end. I have not experienced that in a big event like that and it made for a rather emotional and disoriented me shuffling through the finish chute.

I did not hit my secondary goal but did come close with a 04:00:57 (9:12 pace) finish and did meet my goal to smile at the finish regardless of my time. Someone in the area congratulated us on being Boston Marathon finishers and I lifted my spirits reminding myself that I am now a 2x Boston Marathon finisher and pretty much rock :)

Recovery
I did try my best to take an ice bath and put one foot in the tub before I started yelling "no. no. no. no. no". Yes. Out loud and even though I worried that the hotel staff might come crashing through the door at any point to see me trying to lower myself into the tub, I just could not shut up. I made it through a shortened soak and then took a long ass HOT shower negating any good those few moments of cold water did for me.

Then Crystal (who rocked her FIRST BOSTON MARATHON) and I went out for a recovery dinner and re-hashed every moment over a delicious meal and martinis (I had one for me and one for her...) :)

Lessons Learned:

• Train for the race course. I trained well for a flat marathon but did not do enough specific hill training.
• Don't argue with your coach about a race over a year away when in the middle of a race.
• When racing solo, adopt a pseudonym that can be pronounced (I don't do well being called "soy" when racing), embrace it and write in my shirt to get lots of support from the crowd.
• Find nutrition I can stand during a warm race. This is not my first race failure with the blocks.
• Get stronger hamstrings and hip flexors...

I decided that my new goal is to race Boston in every age group from now on. I like the race but it is an expensive and exhausting weekend. I figure this will keep me honest as I age and I figure that by the end of my lifetime, I will probably race it 10 times :)

Boston Marathon 2008 Race Plan

This morning, I got to watch 161 amazing athletes run right in front of me as they raced to qualify for the Olympics. I plan to head out @ 11:00 to see them finish. WOW!

Race Eve (Today)
Walk short distances and rest often. Eat a good breakfast, light lunch and early dinner. Put out all race clothing and prepare bags. Stretch. Be in bed no later than 9:00 PM.

Pre-Race Morning
My bus to Hopkinton leaves between 6:45 and 7:30 AM. Starbucks opens at 6:30...so working backwards, I will set my alarm for 5:45 and stretch lightly. Be at Starbucks door by 6:20 and get my usual triple tall soy latte. Eat 1/2 to 3/4 of a bagel slowly and then half a banana at @ 9:45. Bring a paper to read. Set watch for 8:45 intervals.

Stay calm in the village and find a place to hang out that is peaceful and not directly in the wind. Sit on my race bag (I have two) and bring blankets in case I need the extra insulation. Get psyched! No regrets about anything I could have/should have done. I have hit all my training spot on and can do this.

Race Start
Pay attention to the announcements and the timing and don't rush to runner corrals. This is chip timed so there is no need to get caught up in the madness. Decide whether or not to keep the long sleeve shirt (will probably run in shorts, short sleeve shirt and gloves).

1st 10 Miles
Keep the pace EASY but don't brake when running downhill. Let my legs turn-over easy and plan to be 1 minute behind my pace by the mile 10 marker (01:28:40). This is my warm-up. Don't worry about eating or drinking the first half hour but after than, start to alternate sips of water (gel blocks) with gaterade at the aid stations.

10-16 Miles
Use the rollers to focus on form up and down hills. Hit the Half Marathon mark @ (01:56:00). enjoy Wellesley! Mile 16 is the first opportunity (of three inclines) to warm up my climbing muscles for heartbreak hill. Lean forward and keep turnover light and at a good clip.

16-21 Miles
This is where living in Seattle on the top of a hill will pay off. Keep up form and nutrition and stay on pace. Yes, it is going to hurt but I am running the freaking BOSTON MARATHON! I am doing something I never believed to be possible 5 years ago and this is my SECOND time. Check to be sure I am on pace after Heartbreak Hill.

21 Miles to Finish
Everything that can hurt probably will. My legs, feet, back, etc will want to quit but my mind won't let them. There will be crowds and draw the energy from them. Every time someone says "you are almost there" use it as a cue to take in a deep belly breathe. Smile at the finish line REGARDLESS of the finishing time and let the volunteers take care of me without resisting. They are trained to do that and I need to accept the support because I doing this solo. Eat and drink and pick up race clothing bag.

Post Race
Walk easy back to the hotel and enjoy that feeling of being drained, in pain mixed with sweet triumph. Don't sit down (may be hours before I can get up again) but fill the tub with cold water and sit in it for as long as I can stand. Take drugs and rest while massaging quads. Then off to my dirty martini and fried cheese victory dinner! :)

So usually in the mornings, I need to talk myself into getting OUT of bed. This morning I quite enjoyed talking myself into STAYING in bed and managed to sleep in until almost 8 AM EST!

I decided to head out for my run and just see where my feet took me. I saw lots of Boston Marathon signs and figured I was running the actual route backwards (not that I actually verified that by looking at the route map before I left...). But then those signs were on other streets too and I know that the finish route is not a spider web so I gave up on that. All in all, I had a nice easy 40 minute run and just enjoyed the warm sunshine and people out and about.

4ish Mile Run @ 00:40:00

I tried to log in from my room but couldn't get the network connection to work (nor could the poor IT guy crawling around my room in his polyester hotel suit...) but he suggested that I could connect to a Wireless signal in the lounge and it was a great idea -- and free!

Heading out shortly to find the expo and enjoy this amazing weather (supposed to be in the 70's). It is supposed to get cooler nearer to the race and that timing is perfect. I am feeling quite relaxed and happy this morning.

Had an uneventful (but long and completely full) flight to Newark and my terrible sense of direction helped me get my legs moving as I went from one end of the terminal and back to find my gate...

Then a quick flight to Boston, an over-priced cab ride to the hotel and a quick check-in to a great room on the 15th floor! My excursion in the Newark Airport prevented me from getting lunch so I was glad for an early (PST) dinner-time and enjoyed a delicious ginger-chicken, broccoli and brown rice meal washed down with a nice glass of white whine (yes, Cheryl, I drank water with it too...) outside at PF Chang's.

I am glad to finally be here.

Today was a nice easy spin day and I was a delicate flower perched on my bike -- only one drop of sweat even hit the ground. Tija did something really sweet at the end of class and had everyone sprint home for the last 30 seconds to send me off with lots of energy. It worked and I think I will win it now! :)

Spin Class @ 00:50:00

My sleep was not as steady as I would have liked it to be so I debated whether or not to go to swim in the AM telling myself that rest was the most important thing. However, my conscious got the better of me and forced me out of bed and out the door. I am glad I went -- it was a distance day and I got to test drive a swim/core class schedule. We had a sub for core class (Jon is in Paris) and it was "fun" to learn how many other muscles I have that are not so strong...

2350 Swim Practice @ 00:55:00
Core Class @ 00:30:00

Today's run was the one I had been looking forward to since December. A beautiful little 4 x 400 workout and I did the whole thing quite cheerfully within the legal time allotted by the treadmill.

3.3 Mile Run @ 00:30:00

I zipped through my weights after my run and showered and made it upstairs almost within a legal lunch time. Taper is making me a rule-abiding citizen!

Upper Weights @ 00:20:00

Gave myself the gift of sleep last night and was in bed by 8:45. and slept until 6:40!

Spin class was good per usual and the techno music kept my legs moving even if I didn't want to.

Spin Class @ 00:50:00

Was up way past my bedtime and so I figure that is the reason I was too out of it this morning to realize that my alarm was set incorrectly for my swim team wake up time (4:44 AM) rather than my weight/core class wake up time (5:44 AM).

I walked all the way to the bus stop and waited past the time I thought the first bus was supposed to come before realizing that I was an hour ahead. It worked out okay and I just went home to work from there for 45 minutes before catching my usual bus.

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

I got in my longer run in the afternoon. I just have to hope that I am paying forward this crappy weather so it is just beautiful in Boston on Monday. It rained hard and the wind really picked up. My route was from work to West Seattle and back and I planned to run out an hour and then back. At 51 minutes in, I was so cold and tired of fighting the headwind so I turned around telling myself I would make up the remaining time on the treadmill. But by the I got back, I was so beat up that I just headed for the longest hottest shower I could take.

11 Mile Run @ 01:45:00

After way too much waffling, I finally decided to take a complete rest day today and move my long run to tomorrow.

Instead, I dragged Janarah to pick up a used bike and tried to teach her the joy of shifting and she reciprocated by dragging me to the movies to watch Prom Night (1 hour and 38 minutes I will never get back...)

Got in a simply beautiful ride to Edmonds today with the group. Could not have asked for better weather although I would have appreciated stronger legs!

45 Mile Ride @ 03:00:00

Got in my usual Friday slacker lift and core class where we spent way too much time with the little blue ball of misery...

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

I went for a nice easy aerobic run along the waterfront. Started out a bit fast because Jason and I ran together in the beginning but once he turned around, I continued on at a very comfortable pace -- and practically strolled back to the gym :)

5.5 Mile Run @ 00:52:00

I do have to share this...I got my 6 month performance check-in from my manager and this line cracked me up...very scary how spot on it is!

"Seujan would benefit from accepting that performance cannot always be at the very highest levels, particularly when in new learning situations. While her high standards are to be commended, I think she needs to be accepting of the fact that she cannot be perfect in all things at all times, and to recognize that others don't have that expectation of her. This would, I believe, help her to gain a comfort level sooner when taking on new challenges."

This morning's swim workout was Butterfly and I was pretty much light as a butterfly made of cement throughout...

2150 Swim Practice @ 01:00:00

Spin class was a bit more work than I wanted but I made it through. I initially thought about bricking it but my legs vetoed that in the locker room before it even started.

Spin Class @ 00:50:00

Quality of sleep was better last night although quantity could have been improved. Got in my AM lift and then core class that included a workout with that little blue ball of misery...

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

Today was also my last hard effort run before Boston -- a 10 x 800 Interval Run. My second in this training plan and I remember when Cheryl and I met and I asked for that on the plan -- only to stare at my plan every day and regret that choice.

But I made it through, even at a higher pace than last week so I know for sure that if I get to the start line and the course is a treadmill with CNN playing, I am going to nail Boston!

6.75 Mile Interval Run Workout @ 01:00:00
10 x 800 @ 7:13 Pace

I also started a stair challenge with my new work BFF (Jason) and we now have a chart on the post between our cubes to track our progress. We work on the 8th floor of our building and so the agreement is that we will walk the stairs once a day from the lobby to the 8th floor. The first person to not do it has to buy the other lunch :) We have been trying to draft others but so far, no takers...

Was delivered some bad news on top of an already tough day yesterday so my sleep was not what it should have been. Felt the effects of it all this morning and debated whether or not to go to spin class. Was glad I did because Tija made the class a lot of fun, per usual and I finished strong. I sure needed that!

Spin Class @ 00:50:00

Slept poorly last night despite all the Advil I threw at my legs. I am going to pick up some PM Advil to throw at my head next time so I can actually get some sleep!

Swim practice was good and it was freestyle. Unfortunately, they made me lead and I was feeling pretty beat up so I was slow (not exactly a confidence booster...). I am getting to know people a tiny bit better and am enjoying swimming with them.

2650 Swim Practice @ 01:00:00

I had my plan set to shower there and then quickly drive home, drop off my car, hang up my suit and towel and catch the 6:35 bus so I could make core class. I executed it almost perfectly but made it to the sidewalk when I realized I had forgotten my lunch. With the way my legs were feeling, I knew that I could not make up for lost time by moving any faster so I went (as in took the elevator) back up and decided to catch the 7:00 bus and get in core/lifting during the day.

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

Today was my longest training run on my plan -- 22-24 miles and I was feeling quite apprehensive about it. I parked at Log Boom and ran to Marymoore and back. My nutrition was spot on and pacing was definitely on the slower side especially with all the freaking HEADWIND I kept running straight into :( At one point, I passed three other women who were running and we commiserated about how not fun it was.

Diana joined me on her bike when I came close to Marymoore and kept me company all the way back. It was so very nice to catch up and talk about all sorts of things. I struggled my last hour to keep even a 10 minute mile pace and lots and lots of things hurt. A lot and I did despair ever running over 30 miles, much less 56. But I need to focus on the present...

24 Mile Run @ 03:54:00

Today, we celebrated Ann's 40th Birthday with a triathlon and just had a really great time! It was a 40k bike, 40 minute run and 40 second swim. I did convince Ann and her friend, Tammy to do the long side of Mercer Island (starting at I-90) as a time trial and was able to kick it up a little with a finish time of 00:34:50. I look forward to seeing some improvement after I get a break from running and start to really train on my bike!

I took the run to and through the Arboretum super easy -- even pausing to chat a bit with Cheryl and Nancy for a few minutes at the Japanese gardens parking lot.

We finished it up with a dip in the lake -- took far more time to pose for pictures (for each other, and amused bystanders) than we were in the water but we it was an absolute blast and we had lots of stories to tell over Bloody Mary's at Bings after.

26 Mile Bike @ 01:49:00

4+ Mile Run @ 00:40:00

"swim" @ 00:00:40

Went to swim this morning because I was supposed to take the day off of running. It was good because it was freestyle, but Fridays are sprinting days. :( Way too much rest but I am glad I swam!

2200 Swim Practice @ 01:00:00

Then got in a quick lift in the early afternoon before my boss "dragged" me to our off-site team meeting to buy me the beer he promised me for hitting a milestone -- achieving what was seeming to be an impossible goal I had at work. :)

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

Ann came to our spin class as a guest to celebrate her birthday week! It was 70's theme music and fun. While I did not take it easy, I did not push it to the max. Not necessarily choice...my legs would not let me.

Spin Class @ 00:50:00

Made it to the gym a little late but still managed to get in a decent upper weight session. During core class, we used our new weighted balls that Jon was far too happy about. They seemed harmless enough in the beginning -- little, blue and cute...but her excitement should have been a clue...

The "fun" lasted through the first set and they went from being fun little smurf toys to the weighted balls of misery. OUCH.

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

On my way to work, I was having the same conversation I have been having with myself about my 10 mile tempo training run on my schedule -- discussing how hard and long it would be and would I be able to do it. This time though, I asked myself to re-frame it and think how very cool is it that I have a job (and a great boss) where I CAN get in a long training run during my day and have a great convenient gym just downstairs and have a beautiful path by the water to do it on -- not to mention fit enough to be able to do it during a work day.

I have been whining about how damn cold it has been for running and how tired I was of the wind hurting my ears so I dressed the way I should have for the last 17 runs but not for the way the actual weather was for this day. But off I went in my baseball cap, wool ear warmer band, long sleeve shirt and wool gloves. And regretted it in 3 minutes but it was too late to turn back and my watch was already running.

I did this run by time and figured that I would take the 10 mile tempo portion at an 8:45 pace and that would then be 01:27:30 minutes. I set my watch to give me a 5 minute WU, Main set @ 87:30 minutes and then 5 minute CD. The run was hard and I know I must have taken the pace faster than my last tempo run because I ran more than 1/2 a mile beyond my turn around point (of my last run) before hitting the halfway point and then had to run past my starting point to finish out my time. I was really feeling it when I had 26 minutes left to go and had to start to dig deep.

Then at the end, when I had a little over two miles to go, I heard the sound of feet behind me and figured it was some dude passing me. It wasn't. It was a chick with a ponytail that barely looked sweaty running in CAPRI's (and not the running kind...) who then passed me and managed to keep a few yards ahead of me until she turned off. Of course I chased her pretending that I wasn't. And I certainly wasn't just some old lady with an enormous ego who can't be passed by a 20 something... I kept telling myself that this was good practice for my race and this pacing was good for me. As she slowly pulled away, I told myself this is good practice for my race to help me keep focused on my race and not get caught up in everyone else. HA.

11 Mile Run @ 01:35:27

10+ Miles Tempo Pace @ 01:27:30
166a

Slept like crap last night and the only good thing about it was that I was actually awake at 4:44 AM when my alarm went off for swim practice. Today was an IM workout and after the first couple of sets, they made me lead. I ended up doing my breastroke pull butterfly kick so I did not get run over during the longer IM's.

2450 Swim Practice @ 01:00:00

Today's spin class kicked my ass. Hard. My legs were already spent from the last couple of days and her workout was relentless. Ouch.

Spin Class @ 00:50:00

Got in a good lift this morning before core class.

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

I had a meeting during lunch so I decided to get in my run after work. I also figured it would give me a bit more time to recover because my legs were still a bit sore from yesterday.

I decide to run from home down and around Greenlake and it was worst hour of the worst day of the worst week of the worst March in forever. My run started with some light rain that got heavier and then offered me false hopes by getting lighter until I hit Aurora. Then it started to rain, then snow then hail. Hard. So hard that the little hail/snow pellets were BOUNCING off my gloves as I ran. Ping pong ping pong. In addition, I almost was hit by a driver who slowly rolled in front of me and I smacked her car and yelled at her to "pay attention". Perhaps I could have been a bit nicer but I was not in the MOOD.

Stupid weather stinking 5.5 Mile Run @ 00:48:45

I figured that since yesterday's delayed start time made for a great training session that the same would apply to today. I had a 15 mile run on the schedule and decided to run from home to and around Lake Union and back. At the last moment, I changed into my running tights but just wore a long sleeve shirt, running hat and gloves. After a couple of blocks, I wished I had a warmer shirt but decided that I would warm up as I ran and kept on going.

I made it but it was very very very cold -- 36 at SJ&J at 11:30 AM. I did not push the pace this time but was consistent about nutrition.

14.5 Mile Run @ 02:15:00

Met with Cheryl in the afternoon to talk about my Boston progress (on track), RAMROD (nixed) and what else I was going to do this summer (longer bike rides and my first 50k...). Oh, and Comrades is no longer a "wouldn't it be fun" fantasy and is now something I am on track to do in 2009. GULP! I am trying not to freak out too much...as we discussed, Ironman and Boston both seemed like dreams a few years ago too. She did seem to think that training for Comrades could actually fit into my possibly going back to Grad school. I will get a test drive in the next couple of months because I am taking a 6 week GMAT test prep course starting mid-April.

The string of lovely e-mails from Cheryl continued and last night's was a start time move from 8 AM to 10 AM because of the weather forecast. Yippie!

We really lucked out with the weather and got in a nice ride around the South end and the long side of Mercer Island.

39 Mile Ride @ 02:35:00

I had the loveliest e-mail from Cheryl this morning basically telling me to take today off. Unfortunately, I did not see it until after my core class but I was happy to apply it to the rest of the day.

My teammate took a vacation day today so I had to get in some work before core class and missed weights with the intention to do a quick run and weights during lunch, but of course that plan changed after my "orders" :)

Core Class @ 00:30:00

This morning took a bit of stern self-talking to get my butt out of bed for swim practice but I was glad I went. We focused on backstroke and one of the sets was working on backstroke flip turns. Our lane was pretty crowded (8 to start) and a few times, I had a glimpse of what "water-boarding" must feel like when I attempted to do a turn. Of course, that was still better than the times I just swam smack directly INTO the wall.

I have also developed quite the beautiful green and purple bruise on my elbow from my spill on Monday and feel as though this is the appropriate forum to whine about it....

2150 Swim Practice @ 00:55:00

25 Days to BOSTON

Took it easy during spin class and did not wear my HR monitor. My legs were definitely TIRED and even though I created the usual Lake Seujan (eeewwww) on the floor, I did take it easy. Really.

Spin Class @ 00:55:00

This morning started two minutes behind (how long I stayed in bed past the alarm) and then another 3 minutes behind looking for my badge only to miss the bus and then 15 minutes behind as I waited (just in case I really had not missed it...) and then walked back home to get the car and drive in.

I zipped through my Upper Weights and finished my biceps after Core Class because I could not get it in before.

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

And at approximately 9:13 AM, my cramps turned ferocious. Not exactly a day to look forward to a 10 x 800 interval workout... But I took myself downstairs with the plan to get in as many as I could. If course, that never works with me because anything short of the goal is complete failure in my stubborn head... I made it through all 10 on the right interval but the last one was quite brutal. Glad to be DONE for the day.

7 Mile Interval Run @ 01:02:00

My legs were still sore from Saturday's run and my body just felt tired when my alarm went off for swimming. I instead opted for some healing sleep and got in an extra 1:45.

I continued to feel tired during Spin Class and was kinda loopy by the time it was over. I figured some of it was sleep and some of it nutrition -- and possibly some over-training. I had some beef for dinner and that seemed to help a bit.

Spin Class @ 00:50:00

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!
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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