Made it in this morning for Core class. Jon was back in full force and hurt us. Badly.

Core Class @ 00:30:00

Oh, the biggest news is that Cheryl and I met yesterday and she is going to put together a training plan for the North Face Endurance Race (50 miles) in December. Still kinda wrapping my head around it. My training will be back to back long runs on the weekends. Still in a bit of disbelief that I could actually do something like that but I remember when a 5k seemed impossible. With the best coach and support system (Katie even said she will come to SF to be my pacer) in the universe, I have all the tools I need.

Upper Weights @ 00:40:00

Last night, I was a bit over-served on Mango Margaritas and it is entirely my fault because I was the bartender. But it was a fun evening with great company and conversation and my Korean spicy ribs seemed to be a hit.

I did pay though this morning during running group and the first mile was a bit rough but once the tequila started to exit my body as I sweat, it got better.

4.9 Mile Run @ 00:45:00

I took the rest of yesterday off. I had cramps from hell that would not be appeased with the 600 mg of Ibuprofen I threw at them and ended up taking a late afternoon nap.

But sleep, gobs and gobs of it helped. This morning's long run plan was 15-18 miles and Jen and I drove to Marymoor so I we could both do an out and back at our respective distances on the trail. I did not start running until 10:30 and it ended up being a bit warmer than I anticipated. But I felt good -- good enough to do last mile fast mile at the very end and finished strong.

18+ mile run @ 02:52:00

I took the rest of yesterday off but made it up this morning for swim practice. My "feeling under the weather" has taken a turn to a definite cold :( But nothing like a bit of chlorine, sprints and leading a lane to help blow it out.

2550 Swim Practice @ 01:00:00

Jon is back! And she was gentle with us today as it was our only core class this week.

Core Class @ 00:30:00

Got up at 5 this morning to get in a run before my 7:30 meeting. I did a hilly loop up to 130th and back around. I felt good even though my pace was not exactly speedy...

5.6 Mile Run @ 00:55:00

When I got into the lane this morning for swimming, I noticed a lot of new bodies. We had 4 new guys join us and I just knew it was going to be trouble. Because I am, as Julie puts it a tweener -too fast for the slowest lane but too slow for the next lane up, I sometimes get stuck with the newbies who have strength but little endurance, skill or etiquette.

We started out with 50 drills and this big guy kept pushing up the lane to eventually lead. That was fine because he was strong -- for 50's. Then our next set was kicking and pull. Arnie and I alternated leading that one. During one of the pulls, I got smacked hard on my hand by a swimmer in the next lane. Smacked so hard that my hand just went limp and I could not even swim the rest of the length with it. Afterward, the guy who smacked me asked if I was all right. By then I was but I did take a hit as he is one of the strongest swimmers AND he was wearing hard hand paddles. OUCH.

Finally, we had a distance set of broken 600's, starting with 100's then 150's, then 200's and finally with 300's. The big guy led every OTHER one and sprawled himself across half of the wall each time as he sat out (breathing hard) on the ones out that I led. Annoying but we can whip him into shape eventually.

2500 Swim Practice @ 01:00:00

I got in a run during lunch and did a hilly route up Yessler to Martin Luther King blvd and then back through the I90 tunnel path. Hit every red light I could and while it was not a spectacular run, it was solid.

5ish Mile Run @ 00:50:00

Tonight was Cheryl's group and it was a combination of drills and then a 3 mile run with increasing intensity around Greenlake. I ran with a group and stopped at each mile marker to indicate where the mile marker was to the participants as they ran by. I worked hard in between and my splits were 7:19 and 7:09 so I am calling it a good. I left pretty quickly after because I am feeling a tiny bit under the weather and did not want to get cold while sweaty.

3 Mile Run @ 00:30:00

Stayed up way too late last night watching a stupid action movie Wally did not approve of. I decided against swimming in the morning and just got in my lift. My legs welcomed the break.

Upper Body Weights @ 00:40:00

Today, we went for a nice easy hike to Snow Lake and took it at a recovery pace. It was a beautiful sunny morning and the views were wonderful.

6 Mile Hike @ 02:30:00

I picked Jen up this morning at 7 and we drove to Snoqualmie to get in my longest training run before my 50k. I chose the "Humpback Mountain" trail out of Katie's "Kissing The Trail" book because it would give me 26.8 miles. We parked at Olallie State Park I took off right away. The first two miles were all uphill but then it leveled out at the railroad trail. My route took me to the Snoqualmie tunnel and back.

The way out was slightly uphill the entire time so I had a nice slight descent the entire way back. It was a beautiful route despite the fact that it rained 95% of the time ranging between dumping and light steady rain. It almost looked like light snow/rain mix at the top but I may have been hallucinating. I was also a bit cold on my way back in my short sleeve shirt. Thank goodness I changed into my running capri's! This is when I discovered my freak factor. At 3+ hours in, I was cold, soaking wet and running in the pouring rain. And I felt STRONG and AMAZING. Jen had biked out to bring me more water/Gatorade and I didn't even need it (although I learned later it might have been helpful if I pretended I did...) since she got extra cold and muddy to bring it to me.

At about mile 20, I checked in with myself to see if I had 10 more miles left in me and...I felt as though I did! I know that this training run was easier because the last half was a gradual descent but I truly am built for distance especially when the temperature drops. Baker Lake, here I come! We rewarded ourselves with Fat Burger after :)

26.8 Mile Run @ 04:12:40

Met AnnS, Jeff and AnnJ at Gasworks Park this morning for an 8:30 AM ride around Lake Washington. We could not have asked for better weather and had a nice warm up on the trail. AnnJ, who is recovering from her IM last week and Jeff, who has started training for his IM next year decided to stay on the trail after Log Boom while AnnS and I continued the loop over Juanita.

We had a great steady and consistent ride. I was thrilled to be able to keep up with Ann this time (see blog entry from last month when she schooled me) even though she was a bit handicapped by riding her rain bike. My goal is to be able to ride strong with her when she is on Betty! My legs were definitely sore by the end and I achieved my goal of starting tomorrow's longest training run before my 50k in a few weeks.

52 Mile Ride @ 03:32:00

Running Skirt Rant

Okay, I just have to add this. I have been a Kristin Armstrong fan for a long time but her latest article on The Rise of Skirt Culture just has me shaking my head. I mean, what is this crap about getting to look pretty while running. As if we need a short skirt to look/feel pretty running?!? If it turns out that they are actually more aerodynamic and if adding an extra swatch of material over running shorts makes you faster, I will eat my words and replace my running wardrobe with these wonders of technology. That will be at about the same time I see male runners converting to them for more benefits than just aesthetic -- as some have gone the way of utilikilts (btw, I am a huge fan of utilikilts on men).

Until then, I will enjoy wearing my skirts off the running path and this newest trend will give me more incentive to run faster to not be beaten by anyone wearing one...

I managed to stay alert up to the 3rd quarter of last night's Storm game. Being in a suite helped a little but the comfortable seats did contribute to my sleepiness :)

This morning, I got in most of my upper weight session. I did have a wipe-out on the bench when I was doing my kneeling shoulder raises. I had not correctly latched it in position and all of a sudden, it gave way on me with a loud BANG. Fortunately, my chin and face landed on the soft part of the bench but my knees and hands are a little bruised. Nate and Jerome came running to help me and Jerome told me that I did not have to do that exercise but of course, I wanted to do it. He gave me another bench though and even turned it around so it would not tip. I love Seattle Fitness! I did not have time after to do my last biceps and triceps but I figure I got most of it in.

Upper Weights @ 00:35:00

Marci taught our Core Class today and she has just a wonderful calm way about her. The perfect combination of slow work and relaxation.

Core Class @ 00:30:00

I made it up for swim practice even though I did not get to bed until after 9:30 (wound up from group). I also had to overcome trying to get up with the full weight of Wally on my chest. He jumped up the moment the alarm went off and did not move even after I tried to sit up.

Anyway, it was Breast Stroke day so I just took up the caboose and did my best to try to keep up.

2300 Swim Practice @ 01:00:00

Today, I am putting on my very first "Event" at 9:30 and am calling it the "Stair Down" challenge. It is something Tija, owner of Seattle Fitness and I have put together for people who have participated in the Stair Climb Challenge this summer. Below is the e-mail with all the details :) Should be fun. I am combining the Sprint and Endurance events together...
_________________________________________________________

Hi everyone!
I hope you are all resting and tapering for tomorrow's big event! Tija and I met and tried to put together an event worthy of the effort, strength and determination you have exhibited this summer. Below are the rules and descriptions of the three events (Sprint, Steady Eddie or Endurance) you can choose from. Before the end of the day, please respond letting me know which event you would like to do. And yes, if you are crazy enough to want to combine a couple of them, we can make that happen...

Participants:

• Wear clothing to sweat in! (Tija said that anyone who participants is welcome to shower in her gym after).
• Bring water bottles and a sweat towel.
• Follow the rules of the road. Stay to the right, pass on the left.
• No rests longer than 3 seconds (as in "1 Mississippi, 2 Mississippi 3 Mississippi"), Yes, you are on the honor system with this one.
• Have fun!

Stair Down Part I - Personal Best Climb
Everyone will participate (staggered by 1 minute). Climb to the 8th floor and back down on fresh legs to warm up and record baseline time.

****************************************************************************
Stair Down Part II
Decide which event you will do. Sprint, Steady Eddie or Endurance.

Sprint 3x
Sprint up and down the stairs three times as fast as you can -- must be faster than your baseline time. The shortest winning cumulative time wins!
*Resting over three seconds at any point in this event is an automatic DQ.

Steady Eddie 4x
Walk up the stairs at a steady pace. The person who does this 4 times and has the least deviation from their baseline time wins!
*Resting over three seconds at any point in this event is an automatic DQ.

Endurance ??x
Just what it says. Walk up and down the stairs until you drop. Every set up and down will be recorded. Partial laps are not counted.
*Resting over three seconds indicates that you are done and every complete lap to that point will be counted.

The "Stair Down" challenge was a total blast and Tija did an awesome job of recording our stats and encouraging us. I did not win any divisions but was close with the Endurance. It finally boiled down to Michael and me and we both could have gone on for much longer but in the interest of time (and since we had already done 27 laps) we decided to break it with a sprint lap. He dusted me.

6ish Mile Stair Down @ 01:12:15

We kicked it "old skool" with Tija in core class today. No music, just grunting and conversation.

Core Class @ 00:30:00

Then I went for an aerobic run during lunch. Kept the pace super easy because of tomorrow's Stair Down and tonight's running group.

5.5 Mile Aerobic Run @ 00:52:00

Had a lot of fun at Cheryl's group. Great to see old faces and meet new ones! She made me run with the fast group so no slacking for me :)

2.9 Mile Run @ 00:27:00

Had to wrestle a bit with myself this morning to get out for my run. I decided on a tempo pace run and ran to Greenlake and circled it in 00:26:40 and then added about 3/4 miles more for total of 00:30:11 tempo pace before heading back home.

7 Mile Tempo Run @ 00:55:00

Met with Tija before spin class to go through Thursday's "Stair Down" challenge rules :) Spin class was extra fun because the music theme was "Gay Disco". whoop whoop!

Spin Class @ 00:50:00

I have been telling myself for months that once I am done with my GMAT, I will begin swimming again. This was a no excuse Monday morning for me to re-immerse myself in the pool.

I went to bed before 9 and read a little despite 18 lbs of a very needy Wally on my chest. Wally had spent the entire day in the bathtub after being traumatized by being left alone for his weekend but finally emerged in the evening for some love. He repeated that about 3x during the night and I would wake up to him walking not exactly gently on me and settling down for some serious loving. I guess I am not the only one with abandonment issues :) I think we may be a match made in heaven...

I did contemplate turning over when the alarm woke me up but I made myself mentally walk through how I would feel later if I did get my butt out of bed. It was great to be back in the water even though I was pretty darn pokey and put quite easily out of breath.

2300 Swim Practice @ 00:55:00

Made it in for core class with the humorless and sadistic Natalie. Will get in a lift later.

Core Class @ 00:30:00

Dragged myself down to the gym for a lift in the afternoon even though there were twenty million things I would rather have done.

Upper Weights @ 00:40:00

Got in a rainy run this morning before we headed back to Seattle. The way out was mostly climbing so I got to descend a lot on the way back.

12.2 Mile Run @ 01:55:12

We went for a great hike today -- the Chain Lakes Loop and it was absolutely beautiful! I sure love to climb high enough to get to walk through snow in shorts and a tank top.

7.5 Mile Hiking Loop @ 03:30:00

Late lunch after at Graham's Restaurant in Glacier re-fueled us while getting a one of a kind experience :)

I thought about swiming or running this morning before my test. Neither happened but I took some extra time this over coffee and breakfast to just relax,

I hit my goal for the test and got a score good enough to get me into Seattle University if I chose to pursue an MBA. If I wanted to go to UW, I would need to take it again but for now, I am good considering the progress I made against where I started. WHEW!

I am being taken away to a cabin for the weekend where there will be lots of booze and NO algebra. Will get in a run this evening and a longer one someday this weekend.

Damn, I am whipped!

Another dose of reality this morning. I looked again at the Baker Lake 50k site and noticed the image in the background reads 31.5 miles. This is 1.5 miles longer than the 30 miles I have been telling myself... now I know that does not seem that much longer, but it sure will be after 30. Time to re-set expectations...

Got in a nice upper lift today and I get to go to spin this afternoon :)

Upper Weights @ 00:40:00

Had a lovely spin class today -- good music, good conversation. Not maximum effort.

Spin Class @ 00:50:00

I got up this morning at 5 AM to study before Core Class. Jon had to kick our butts one last time before heading to Burning Man so by the end of class, I decided I really need a small victory after my morning. It is just tough to be reminded how average I am. Just once I would like to discover that I have a genetic gift for something. Anything. Just one small area in which I could take a break from relying on my extraordinary stubbornness to carry me through.

Core Class @ 00:30:00

Got in a run after work along Lake Washington after taking my last two diagnostic tests (Excellent at Reading Comprehension and Above Average at Critical Thinking) At times, the rain really dumped on me but I was very very happily in my element. My new wool running socks were a hit with my squishy feet :)

10 Mile Run @ 01:33:00

I am decidedly average when it comes to problem solving. At least that was the result of my latest diagnostic math test score and frankly, that is a huge improvement over a couple of months ago so I will take it.

As of yesterday, I am officially the sole owner of my home. I marked this with a few hours of studying and then invited myself over to Katie and Ted's for a low-key "celebration" that did involve one freshly baked hot out of the oven chocolate chip cookie. Both were bittersweet.

Today, my manager and his boss took me out to lunch to celebrate a small victory so I missed spin class. I ran extra long this morning to make up for only getting in one workout.

7ish Mile Run @ 00:59:00

Definitely feeling yesterday and coming back to Jon's class after missing the last two did not make it any easier.

Core Class @ 00:30:00

Got in the weeniest lift during lunch. I really did not have much for it and skipped the lower legs.

Upper Weights @ 00:30:00

Took yesterday completely off and Wally and I tried our best to stay cool while studying. Going to see the newest mummy flick later in the afternoon helped to manage my core temperature -- and temperament :)

Today's training run was a 24 miler. I did have the option to take it down to 17 if I do the marathon distance trail run next weekend but I am still not sure if I will do it so I did the 24 today to be safe.

This morning, I picked Jen up at 7:30 and we drove to Duvall to start at a different point on the Snoqualmie trail and get the run in before the worst heat of the day. I took off right away and figured I would run out 12 and back 12. The plan was that Jen would run her distance, recover and then ride out to me on her bike with more water.

The first half was gravy and I was feeling GREAT even though it felt a bit more like swimming than running with the high humidity. It started to get really tough though my last 6 miles and I was almost out of water and really feeling the heat. Fortunately, I got my water refill at that point and Jen kept me company on the bike and let me know my pace.

The last 4 miles, I switched to a 1 minute walk, 9 minute run to make it through the end and my HR kept soaring. She said my pace while running remained strong and I maintained between a 9:15 and 9:30 for most of the end. Definitely slowed down that last mile and kinda lost it a bit at the very end. I was just so tired and wiped. Not sure of my exact distance so I am basing it on a 10 minute pace.

24 Mile Run @ 04:03:00

Woke up at 5 AM to get in my run before the day started to get hot and I was so glad I did. I had forgotten how much I love running in the very early morning while it is still dark and watching the city slowly wake up. I did my hilly loop from home, across I5 to 130th and back.

5.6 Mile Run @ 00:55:00

Got in a lift this morning before my AM conference call and did spin in the afternoon followed by lower legs.

Upper Weights @ 00:40:00
Spin Class @ 00:50:00
Lower Weights @ 00:10:00

I had to miss my beloved core class this morning because of an early morning call with the UK :(

I did hill repeats during lunch on the Beacon Hill bridge. I don't have my splits but I did 7 repeats ranging in time from 2:24-2:31. I was getting slower but managed to keep my last two closer to 2:25. Followed up with some very sweaty core work -- kept slipping off the ball!

5 Mile Hill Repeat Run @ 00:55:00

Core @ 00:10:00

Got in an aerobic run down and around Green Lake this morning before heading into work. My quads (especially my left) were still a bit sore from the weekend.

5.5 Mile Run @ 00:50:30

Spin class today was waterfalls in "honor" of Marcie's wedding. Felt super tired and dragged through it.

Spin Class @ 00:50:00

This morning was weights and core and that's it for the day!

Core Class @ 00:30:00

Upper Weights @ 00:40:00
Lower Weights @ 00:15:00

Studied for a couple of hours after work and when I was done, there was a text to check under the striped towel in my guest bathroom. There I found a box with two cat toys and a note to take a break and play with my boy :) Here's a very happy cat with his new favorite toy.

Met Gisela in West Seattle this morning for a recovery run while she roller-skated. We caught up on everything both on the path and after at Starbucks. A good way to start the day!

5 Mile Run @ 00:48:00

Today was the last of the Cougar Mountain trail run series and this time, Katie was able to join me although she was not at all happy about the distance.

It was a cold and wet morning but that did not seem to deter anyone from participating.

We got our numbers and cool socks and all sat in the car chatting a bit before it started. As usual, the start time was determined by the porta-potty line but we did start surprisingly close to the scheduled time.

Jen took one last picture before heading her direction for a run while we took our places at the start line. I told Katie not to wait for me and she told me she was not planning to :)

We learned that the last .9 mile section was all uphill but the entire course was 13, rather than the 13.7 he had originally put together and off we went.

Katie took off right away and I did not even try to chase her even though there was a runner in a race skirt close to her. We took off into the woods and I had to concentrate hard. I wiped out about a mile in but managed to recover quickly and keep going. As usual, I was strong on the flats and ascents but a weenie on the descents. I kept trying to keep my feet quick and light and kept my mantra goign over and over in my head "I am agile". There was a section with a lot of technical descending (for me) and I would move over to let people go by because I figured that I would not want to be trapped behind me on that path.

At one point, I let a couple go by and saw to my dismay that one of them was one Katie and I had seen at the start -- in full on race skirt with matching top who looked like she was going to the club to play tennis. That did it. I got a bit more aggressive on the descent and quickly passed her.

I caught up with Katie around mile 10 and was very surprised. She told me to keep on going because she was going to walk the last 1.5 miles. The last mile or so was true to the race director's word and a pretty unpleasant ascent. I alternated between running and race walking for a bit and then finally ended up just walking although I worked super hard to keep my pace up by really moving my arms. At the end, this skinny kid blew by me and some guy I was walking near (see kid in blue shirt in first picture) and I complimented him and then told the guy next to me that it was probably his second lap around. I finished feeling strong and happy to be done!

13 Mile Trail Run Race @ 2:24:39 (11:02 Pace)

Tomorrow is my last trail run of the series so I decided to just do core class and take the rest of the day off.

Core Class @ 00:30:00

Cloud City Coffee is serving soft serve Ice Cream this summer and I managed to stay away...until tonight. Wally is a fan of the soft serve.

Got in my lift before my AM call with Germany. Spin class at lunch followed by my lower weight work. Finished off with a martini with a friend. A good day :)

Upper Weights @ 00:40:00
Lower Weights @ 00:15:00

Spin Class @ 00:50:00

This morning's Core Class especially hurt because we did some work on our lower abdominals. I have a couple of meetings at the mother ship and plan to stage my run to West Seattle from there before heading back here.

Core Class @ 00:30:00

Got in a nice run from the SSC to West Seattle and back. I managed to run around 1:00 so I beat the hottest part of the day.

8.5 Mile Ride @ 01:18:00

Last night was tough as I wrestled with my math studying. A late evening emergency ice cream delivery helped slightly but I was still in tears at 10:00 very frustrated with my lack of ability to grasp some concepts.

I decided not to run in the morning and got some sleep. Spin class was all I did today and my quads were burning quite a bit. I think it was a combo of the weekend's run and the lower weight workout I am now adding into my training.

Spin Class @ 00:50:00

Wally came to let me know he was almost out of food this morning at 5:20 AM so we chatted a bit and then I reluctantly dragged myself out of bed (15 minutes earlier than planned) to feed him and get ready for the day. Once I got into the office, my manager was back after being out for a week and we caught up for 15 minutes before I headed down to get in part of my upper body weights before core class.

First half of Upper Weights @ 00:15:00
Core Class @ 00:30:00

Went for a hilly run today up Yessler but decided to cut across MLK blvd rather than going all the way to the lake because I still had weights to do. I definitely did not feel fresh and was grateful to hit as many red stop lights as I did :)

4.5 Mile Run @ 00:45:00
2nd half of Upper Weights @ 00:15:00
Lower Weights @ 00:15:00

I decided to get in my long run today and got a terrific idea from Katie and Diana on a route -- the Snoqualmie Valley Trail. It was billed as a 22.8 mile out and back. Jen and I drove to Nick Loutsis Park in Carnation and I took off right away while she took some time to get ready for her 11 mile run.

They warned me that even though it looked flat, it was a slight uphill grade on the way out but I was very cool with that and looked forward to the downhill on the way back. The weather was just perfect -- overcast with occasional misting shower. I hit the end of the trail before 11 miles and could not remember what the book said to do at that point, so I did a couple of out and back on some trails but still had not hit the right time before I turned around. On my way back, I saw a group of mountain cyclists coming off a side trail and asked them where it went. They told me it was about 3/4 of a mile long and I said "perfect - thanks!" and took off for a little bit of real trail running.

I was starting to get pretty tired after 18 miles but was happy that my breathing was still good and my pace remained consistent. I had held a 10 minute pace on the way out (there were occasional markers) and closer to a 9-9:30 on the way back. At the end, I saw the most beautiful sight -- the blue porta-potty at the park and it just beckoned me to the finish.

22.5 Mile Run @ 03:45:00

Diana called Wally last night and told him to invite me to dinner at Katie and Ted's. I was studying and had already made dinner but did make it over for dessert :) Then Wally woke me up at 4:30 AM by walking on my back and then plopping himself right down while doing that meow thing that sounds a lot more like bitching than meowing...

Got into work this morning early to get everything ready because my colleague is taking a vacation day. Made it in for Core Class and plan a hilly run during lunch.

Core Class @ 00:30:00

I did not have a great deal of enthusiasm for today's run but finally made it out for my usual hilly loop up Yessler to the lake and back through the tunnel. I did not realize that the Blue Angels were about to fly soon and ran by lots of spectators on my route.

6.4 Mile Run @ 01:04:00

Last night, Wally decided (with his body weight on my books) that one hour of studying was enough and it would be much better if we lay on the couch and watched TV while I pet him. I finally agreed...

Got in a lift this morning before work.

Upper Weights @ 00:40:00

Spin class was good today -- Tija had a nice mix of songs from The Birds to Simon and Garfunkle and there was NO SPRINTING! Whoop whoop :) But a LOT of climbing and other drills that were tough on my legs. I did get in lunges after but had a meeting at 2 so I still need to do my other two lower weigh exercises.

Spin Class @ 00:50:00
Lunges @ 00:10:00

Last night, we went to see the invite-only rough cut pre-screening of "For My Wife", a documentary about Charlene Strong and marriage equality. It was a pretty emotional topper to a rather difficult day and got me to bed pretty late. I did make it in for core class and plan to run to West Seattle and back during my lunch to get some of this out of my system.

Core Class @ 00:30:00

Got in a nice run to West Seattle and back. Kept the pace aerobic and just let my legs take me at their pace.

8.2 Mile Run @ 01:18:00

Spent last night studying with Wally's help...

Tough day here at the office and lost some work friends to our initiative to build a stronger company. I managed to survive it and am just grateful to still be employed.

Went to spin class today but my legs (and mind) felt pretty heavy...

Spin Class @ 00:50:00

Got a lift into work extra early this morning so I was able to test our new LiveMeeting interface before heading down for my upper weight session and then core class.

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

I am still quite hungry today and had a tough time generating enthusiasm for my run. I set off during lunchtime giving myself an "out" to turn around at the 1.5 mark if I was super tired. I made it past that mark and ran along the large gravel rocks and as much trail as I could find for a 5.5 mile run. Did not break a single speed record. When I got back, I did my lower weights while dripping sweat all over the place.

5.5 Mile Run @ 00:55:00

Lower Weights @ 00:10:00

Ragnar Relay 08

Today is most definitely a well-earned recovery day. I had a blast at the Ragnar Relay and very much enjoyed the group in my van as well as the adventure. Our team had 12 people, runners 1-6 in one van and runners 7-12 in the second. I was runner 7 and in Van 2. I got the first "slap bracelet" hand-off in our van and did the first 3.7 mile run and let me say for the record, "moderate, my ASS" as it climbed and climbed and climbed curve after corner after curve. Then I handed it off to Wes, runner 8 who took off and we would stop at different points and cheer for him and on and on until all our runners did the first round.

3.7 Mile Run @ 00:35:20 (9:30 pace)

Then we hooked up with their friends who were also Van2 for the other team and went to Red Robin around 10:30 PM for dinner while our Van1 did their next section. We figured I was supposed to run around 2AM so I had a nice pasta and chicken dinner figuring it would give me the perfect amount of energy and digestion time. Of course we had not bothered to look at what Van 1 was doing and most of their legs were 3ish miles and "easy" (they were running sub-6 miles) and we got a phone call just when we left the restaurant that their second to last runner was starting and my running start time was going to be midnight. YIKES.

So I quickly changed in the back seat trying to stuff my belly full of pasta into my running capri's. I got the slap bracelet right at midnight and took off -- reflective running vest in hand, water bottle in left and mini flashlight in right. I was pretty nervous -- no street lights and it was a cloudy night. But once I hit the course, I was in heaven. What an amazing gift to be able to run through a beautiful part of the country, every step an unknown. I got into a groove and loved every moment. I would definitely do that again even though there were a couple of times that were kinda dicey when an oncoming car would temporarily blind me. I handed the bracelet off, changed out of my clothes and lay down in the back seat and apparently got the best night's sleep of anyone because I did not wake up until 7:30 AM. It was not a steady sleep as I woke up a lot with all when there was a change of runners or general noise but I was always able to fall back asleep.

8.5 Mile Run @ 01:17:34 (9:07 pace)

When I finally woke up at 7:30 AM, we were parked in a high school parking lot and the stench emitting from the van had moved three people in the team to sleep outside on the lawn while the other three of us slept in it. I was the first in the group to wake up (the best rested) and got some coffee and half a muffin and enjoyed sitting on the bench looking at all people sleeping on the ground and other teams chatting and swapping stories. My third leg started around 9 AM and I had just the best run. It was either looking at or along the water. I had a hill in the beginning but the rest was either downhill or flat and I am proud to say that I pretty much smoked it.

6.6 Mile Run @ 00:50:36 (7:40 pace)

When I came in, I let the team know that this was definitely the toughest leg -- physically and emotionally and rallied everyone to figure out ways to keep our runners motivated through our legs. Wes was next and he had a rather dicey moment sitting in the forest with all the running bras we had hung in the back of the seat so we decided that was his theme. At about his 1.5 mile mark, he ran through a mini-tunnel of us waving our running bras above his head and he was cracking up. The next time we did the running bra wave and finally, the Macerana with the bras on our heads :).

Then was Kiera's turn and she had been talking earlier about how much she loved the song "Eye of the Tiger" but it wasn't on the iPod so I looked the lyrics up my Dash and we "practiced" quickly and when she came up a hill, we "sang" the chorus to her. Our next one was "Bringing Sexy Back" and we practiced as Wes' backup singers and opened the back doors to the van blaring the music and lip syncing and danced as she ran by. Chris was a great support too as he would bring water to the runners as we entertained them.

Then it was Chris' turn and we danced to "Twist and Shout" as he went by up a hill. His next song was "Brown Eyed Girl" and by that time, we had a bit of a reputation and another group joined in the dance party as we danced and I passed around pickles.

We did "Love is a Battlefield" for Katie but she didn't even notice because she was so focused (and hungry and exhausted because she had done the lion's share of the driving) but she finished freakishly strong and fast.

Finally Jessica brought us home and we did one stop/dance/song for her and Katie ran her to the finish line the last mile where the rest of the group met and ran across the line -- all 12 of us :)

It sure was fun and of course, I was eyeing the ultra-runner teams as a possibility...hmmmm.

I came home and Wally actually ran away from me when I lifted my arm and I figured that my cue to get my crusty stanky butt in the shower and triple-wash my clothes.

Last night, I put together enough clothing for a 3 month trek across multiple continents and climate changes for today's Ragnar Relay. Unfortunately I am only barely exaggerating.

Here is how it is billed on the website:

"You and 11 of your closest friends running day and night, relay-style, through some of the most scenic terrain North America could muster. Add in live bands, inside jokes and a mild case of sleep deprivation. The result? Some call it a slumber party without sleep, pillows or deodorant. We call it a Ragnar Relay..."

We leave at noon today for the race and I am pretty sure I will be runner 7. This means that Leg 1 will be 3.7 miles and moderate, Leg 2 will be 8.5 miles and very hard and Leg 3 will be 6.6 miles and hard.

I am nervous but looking forward to a new adventure even if it means spending 24 hours in a van with 10 people I have just met.

Got in my lift this morning with my new routine and then the usual pain session with Jon.

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

Wally and I spent the evening studying last night and made some more traction in our math knowledge gaps.

This morning, I had a 7:30 meeting but wanted to get in a run workout before that so I could do my lower weight workout in the afternoon. I had an interval run planned but a small window in which to do it. I took the earliest bus to work and used a stretch of the paved trail running parallel to Alaskan Way to do my intervals. I had run that section many times and noticed posts on either end -- it appeared to be about a quarter mile so I decided to use that.

After a very short WU, I started off and my goal was to do 5 -- and keep them about the same pace. Success! (2:00, 1:54, 1:57, 1:57, 1:56) I have no idea the exact distance but when I did the Google pedometer I figured it to be about .32 miles. When jogging back to get in a shower before the meeting, I had to remind myself of the very words I used last night "quality is better than quantity". I figured if I could lecture someone else on that, I could darn well follow my own advice and be quite happy with a shorter, yet effective workout.

3 Mile Interval Run @ 00:27:00

I checked in with Tija before class to find out what she thought about my doing my leg weights the day before the relay. She immediately nixed it and said I would not have time to recover so I was completely cool with that! Kept it pretty much only aerobic during spin.

Spin Class @ 00:50:00

Last night, I finally accepted that swimming is not my priority right now and that needs to be okay. I slept in until 6 this morning and made it in for Core class. I told Jon about my moment on Monday when I was looking in the mirror and saw what I thought was my reflection and was thrilled by how amazing my abs looked. And then I realized it was actually her reflection because we were both wearing similar outfits :( Oh well, at least something to aspire to...

Core Class @ 00:30:00

I then got in a nice hilly run up Yessler to the lake and back through the I90 tunnel. Fortunately, I was not too sore from yesterday's session with Jerome and felt strong during today's run.

6.4 Mile Run @ 01:02:00

For some reason, I thought a triple workout would be appropriate for today but reason did take over this morning and I re-set my alarm to get in another hour of sleep (Wally supported that) before heading into work.

Spin class was a lot of fun. Tija had put together a mix of songs that had TV theme songs interspersed. When one came on, we had to sprint and for some reason it was not as bad to sprint to the theme song of Gilligan's Island or The Adams Family. It was a good consistent tough workout and I made it through before dashing off to the shower for my very first session with Jerome.

Spin Class @ 00:50:00

I was a bit nervous about meeting with Jerome because I have seen how hard his clients work. He had put together a workout for me that started with push ups. Not just regular ones...ones where my hands had to change position every 5 times. OUCH. It was really cool to learn some more things to do, and how to really maximize it and engage the right muscles. I think I will be plenty sore tomorrow but it was a super session and I loved it!

Weight Session @ 01:00:00

Definitely feeling the weekend and made Core class my only workout of the day :)

Core Class @ 00:30:00

Wally and I spent the evening studying GMAT math and I think it is FINALLY beginning to sink in...

Today's scheduled run was 20 miles and I decided to give the East Lake Sammamish Trail a try since it was about 10 miles long. I started out on tired legs from yesterday (by design...) and was comforted by feeling a slight uphill in the beginning and looked forward to that downhill at the end of the run. It took me a bit of time to start to feel a rhythm but I felt good to the turn-around point in Issaquah. Then things started to heat up a bit (it was about 11:30 by then) and it started to get harder. My HR got higher but my pace never seemed to :( The last three miles took some serious self-talk and I was getting worried because I had almost finished my bottle of water and Gatorade. It did not help that the last three miles were NOT downhill, but mysteriously as uphill as they were on the way out.

It helped that I caught sight of someone ahead of me in a yellow shirt and I focused on chasing that person (not hard, of course) to the end. I finally caught and passed her just as I turned off the trail to get to the park but it did help pull me in. I was pretty out of it at the end and limped back to the car. Fortunately, I got to use the campus showers and got a nice cold chocolate milk and diet Pepsi in my stomach as well as first aid ointment for the newest wound my running bra created :(

We then headed to the company picnic and I think I did a pretty darn good job eating twice my weight in free food. :) It's been a great weekend and Wally and I look forward to completely vegging out tonight!

20 Mile Run @ 03:18:00

I stuck to staying off my legs yesterday and even was in bed by a reasonable hour after a great evening of (count them..three) dueling blues pianists at the Triple Door. I even said "no" to a second Mango Mojito (ohmygodsogood).

Still, 6:15 was a bit earlier than I was hoping it would be and I made it out to Log Boom to meet the group for the last ride. It was a nice cool morning for a ride and I got to ride with Ann, who SCHOOLED me the entire time! She is such a machine :) After I (but not Ann) finally limped back to the car, I got to catch up with Jeff over lunch. A perfect day so far and I am looking forward to eating an alarming amount of food at Amy's later today.

73 Mile Ride @ 04:40:00

This morning, I got in a good lift and then core class. I am going to try my hardest to keep that my only workout for the day to rest my legs for the upcoming cram-packed weekend.

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

This morning, I woke up very tired and groggy and went back to sleep. About an hour later, I made the decision to use a sick day today and slept in until...8:30! Wow. I must confess that last night's out and about activities may have contributed -- but in my defense, they were not entirely unreasonable for a school night.

Had a leisurely morning doing laundry and studying and then decided to get in a bike ride outside. It was a beautiful day for a very easy ride from home to Seward Park and back.

25 Mile Ride @ 01:45:00

And I am officially doing the Ragnar Relay next weekend because Katie's team has two members out with injuries. I think it will be good training for a long distance race.

Slept well again last night and even in until 6:15! Then I got in for core class so Jon could once again kick our butts.

Core Class @ 00:30:00

During my morning meetings, I looked longingly out the window at the sunshine, bridges and water and plotted my lunchtime run. The moment I could escape, I put on my shoes and headed towards West Seattle. I could feel the difference the trail running, speedwork (and skipping a bike workout yesterday) is making and I felt strong, light and steady the whole time. I had figured out where to turn-around to hit a total of 10.5 miles and hit it at 45 minutes and headed back keeping my pace and arms quick.

10.5 Mile Run @ 01:28:10 (8:23 pace)

I finally got a good night's sleep -- the night turned cool and it was perfect. So perfect that this morning's 5AM alarm was a bit painful. To add to it, Wally jumped on me and walked back and forth on top of me meowing at me until I finally hauled myself out of bed and his job was done. He went back to bed.

I had hill repeats on my schedule and planned to do them at Lower Woodland Park but started my WU at SJ&J. Katie and Shilo were a "maybe" so I was really happy to see them there. I have not done hill repeats on that stretch for a bit and Katie gave me excellent coaching. So good that I was able to descend every interval (1:55, 1:52, 1:45, 1:44, 1:38) ! She thinks I should be able to average a 1:40-1:45 pace for these. Just a note to myself that I ran from the tree trunk to the concrete. I was pretty pooped by the time I was done with just the 5 (6 if you count the other hill) but ran the long way back to my car.

6 Mile Hill Repeat Run @ 01:04:16

Took yesterday off completely and caught up a bit on my life :)

First of all, congratulations to Jeff, who is a first time grandfather! His granddaughter was born at 1:04 AM on Friday. Hopefully pictures on his blog will follow soon!!!

Got in a lift and core class this morning. I will run after work because I get to have lunch with Ann and catch up on all the serious BUTT she has been kicking at the last two half Irons recently!

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

Got in a run after work. Did a loop over 5 up Meridian, across 130th and back via Roosevelt. Legs still feeling a bit tired but I took it easy and felt good.

5.9 Mile Run @ 00:55:30

This morning was my second Cougar Mountain trail run race and this time the distance was 10.4 miles. It was advertised as 10 miles and the director let us know he threw in an extra .4 miles for free. He also said that this was going to be the toughest elevation gain because the part he added to the last race to add the extra miles was along some sort of "cliff" trail. It hurt and was so steep at points that I (and my fellow competitors) had to walk.

My goal was to try to come in at the 2 hour mark or earlier if possible and try to maintain the same pace I did for the last one (10:55). I did meet my first goal but not my second. The official results are not in yet but according to my watch, I did make it in under 2 hours! It was a lot of fun but I REALLY need to remember to use my inhaler before the next race. I was sucking some serious wind and I am afraid some of my fellow racers thought Sasquatch was chasing them. I did move over for someone right behind me on a descent and he said as he passed "I have been trying to catch you the whole race". I never saw him again :) I did piggy-back a bit with a guy -- he was a much better descender and I was better on the flats and ascending so I ended up finishing a few minutes ahead of him

Had great post-race support 'cause I was kinda dingy...(thanks Jen!) and no one in a skirt passed me, or came in ahead of me. It was a terrific workout and I had a great time! I must smell especially good because Wally (who would not even get up to say good-bye to me this morning) wants a lot of cuddling as I try to type this now. Off to the shower!

10.4 Mile Run @ 01:54:22 (10:59 Pace)
156a

Got in early and managed to sneak out for Core class. I learned this morning that we are going to move from our perfect and wonderful location in Pioneer Square (with the best gym in the world) back to the mother ship :( sometime late this year or early next. I am bumming.

Core Class @ 00:30:00

Because I have the trail run tomorrow, I took it easy today and did a quick 30 minute run on the treadmill.

3.5 Mile Run @ 00:30:00

Got in a nice lift this morning before my Thursday early AM meeting.

Upper Weights @ 00:30:00

My happy hour date cancelled tonight so I planned to go to spin class and then get in a run after work. However, I am really tired today -- maybe because I stayed up until 10:00 to watch a TV show that hooked me... so tonight may be just another study night for Wally and me.

Spin Class @ 00:50:00

Made it in for Core class this morning and got in a just beautiful run along the waterfront during lunch. It was sunny and I had a great time running in the rocks and along the dirt paths.

Life sure is sweet.

Core Class @ 00:30:00
6.5 Mile Aerobic Run @ 01:00:00

Took the rest of yesterday off and was able to plug through a lot of studying last night with Wally's help.

This morning, I had an interval run on my schedule and my legs are still a bit tired/sore from the weekend. I decided to do a ladder 400, 800, 1200, 1600. My 400 was very slow (1:56) even after a 20 minute warm-up! My second one was not much better and I despaired a bit but kept going. I finally hit a 7:20 with my 1600 so at least I did not leave the track feeling like a complete potato..

6 Mile Run @ 00:56:00

Spin class was super tough today. Or maybe I just really pushed it hard -- lots of climbing and I was soaked and spent by the time it was over.

Spin Class @ 00:50:00

Got in an upper body lift and core class. Legs are definitely sore and if I do anything else today, it will be a swim.

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

Today's run was 18 miles on tired legs. Yesterday, I noticed that the Burke-Gilman trail had a dirt/gravel path that ran parallel to the trail practically the entire way. Yes, I know that there was a trail but I did not know how far it went. I staged my run from Gasworks and ran out to the 9 mile point I had identified on my bike yesterday. I set my watch for 10 minute intervals and alternated between water and Gatorade. On the way back, I threw in a couple of blocks (margarita -- have not been able to stomach them since IMNZ). Managed to negative spit my run but I was plenty tired by the time I was done.

18 Mile Run @ 02:48:48 (9:22 Pace)
137a, 185m
9 out @ 01:20:00
9 back @ 01:18:48

What a great day for a ride! It was a small group this morning because of the holiday weekend but it was just the right size. Once I shook the cobwebs from my head (crappy sleeping with all the stupid fireworks going off as late as 1AM...), I had a great one. I think that the wind was on our backs the whole time :) Even though it rained a bit, it was actually just refreshing and the ride was fun.

63 Mile Ride @ 03:53:00

And because I cannot help it...here are some pictures of Wally....

Went for a swim with Gisela this morning. Even though there was no wind, the water was pretty choppy but we made it and had a great coffee chat after! What a terrific way to begin a holiday.

1.5 Mile Swim @ 01:00:00

Last night's thunderstorms did not make Wally happy and he lived behind the toilet for the night. Poor baby. He did curl up with me in the morning and when I left, he was in the corner of the closet. Facing the corner.

Got in a lift before an early AM conference call. I was told by a guy in the gym that I was the topic of conversation -- something about the women in this gym taking on the women in another. They agreed that I would be the one to kick the most butt. It was so weird to hear that -- I still do not think of myself as an athlete but I guess I may stand out a little in a gym with mostly corporate clients. But it did make me a bit puffy chested and I worked extra hard at my weights :)

Upper Weights @ 00:30:00

Had a fantastic run today. Decided I wanted to get in a 1.5 hour run and would run from work to West Seattle and turn around after 45 minutes. The weather was perfect (drizzling a bit) and I felt strong and smooth throughout. I usually just guesstimate my mileage based on a 10 minute mile pace, but I need to stop doing that because I don't run that pace. It felt like more of a 9:15 pace -- and I will go with that. I really need to get a Garmin....Someday.

9.5 Mile Run @ 01:28:20

Slept through swim practice and cuddled a bit with Wally -- my new chunk of boy love (18 lb Maine Coon cat). I made it in for core class.

Core Class @ 00:30:00

I had an appointment near home in the early afternoon so I went home, grabbed my wet suit and made up my swim by swimming across Greenlake during my lunch. I did learn though that I need to enter 25 yards from the swimming beach. I got yelled at by lifeguards on both ends...

1ish Mile Swim @ 00:45:00

Got in a nice hilly run this morning before work. Ran across I5 to 130th and back via Roosevelt.

6 Mile Run @ 00:56:18

Got the usual butt-kicking in spin class today. The theme was all 80's music so it was an interesting trip down memory lane :)

Spin Class @ 00:50:00

Got up at 5 to get in my tempo run to beat the heat, and to make it in on time for core class. I ran down to Greenlake and then ran the outer loop at a tempo pace (keeping my HR in the high 140's to low 150's). It was a good run, still not super fast but I need to accept that is in alignment with my goal. I did have to hold my breath a lot to keep from inhaling bugs...

5.5 Mile Tempo Run @ 00:48:00
3.2 Tempo Pace @ 00:25:25

Core class was fine -- Natalie taught and I hoped that since I saw her out on Pride weekend that she might have a bit of mercy on us. Not a chance...

Core Class @ 00:30:00

Speaking of no mercy...I meet with Jerome today at 12:30 for a weight training assessment. More on that later.
____________________________

My meeting with Jerome was not too bad...yet. He was polite enough to not give me a hard time about my lack of flexibility but there were a couple of "really? that's it?". Unlike Tija who asked why I was not sitting right next to her in yoga class on Tuesday mornings. We did some flexibility and strength. The good news is that I could do 47 crunches and leg press 550 pounds. The bad news is that my hamstring flexibility is 50% on my right and 45% on my left (that was were the Really?'s came in). I got in a upper body weight session after my assessment.

Upper Weights @ 00:30:00

I called Gisela yesterday to see if she would be up for a swim tomorrow morning. She was :) Swam from the beach to the far buoy and back. Beautiful morning for a swim! Caught a bit of the parade and then headed home to make dinner for my aunt and other visiting relatives.

2000 Swim @ 00:45:00

Happy Pride!

This morning, Katie and I ran on the trails in St. Edwards Park. We just looped around and took turns leading. I had 9 miles on my schedule but since neither of us know any distances around there, we just ran for an hour and a half. That's pretty much it for the weekend.

9 Mile Trail @ 01:30:00

Was lucky this morning and did not have too much work to do in the early morning so I was able to get in a quick lift before core class.

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

I then got in a great run in the sunshine at lunch. Ran in the stones along the railroad track and the dirt path along the water. It was just fabulous!

6.5 Mile Run @ 01:03:00

My only shot at a workout was early this morning because I had an early AM meeting with Germany, an off-site meeting in the afternoon and plans in the evening.

I got up early and did a quick hill repeat workout on Roosevelt. Just three intervals of 00:03:15 each with a quick WU and CD.

3 Mile Hill Run @ 00:32:00

I am really having a tough time getting myself out of bed for 5 AM swim practice. The alarm went off again this morning and I just re-set it and went back to sleep. I think the medication I am taking continues to make me exceptionally sleepy and unable to reason with myself well that early.

I slept in an extra hour and then caught the 6 AM bus to work to get in a lift and then core class.

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

I decided to make up my swim by getting in an evening swim at Greenlake. I went home, studied, ate dinner, studied some more and then tried to see if I could get into my wetsuit by myself. Nope. Fortunately, Ted was home so I drove to their house -- he met me outside and zipped me up. I went to the beach by the pool and swam across and back. My sighting on the way over was pretty bad so I wove a bit on my way over but it got better on the way back.

1ish Mile Swim @ 00:40:00

This morning was my first interval run workout since...April. I was dreading it even though I did put together a wussy little workout for my first one (8 x 400, or if I am feeling really good - add 2 more). I woke up early and drove to Greenlake to run the long way to the track. It was interesting how my pace would slow the closer I got to the track but I finally made it there.

It was an ass-kicking and I am just not in interval shape. I was lucky to have the track mostly to myself so that helped. I ran 8 of them and that was plenty thankyouverymuch. I did a walk/jog for about 200 before setting off again. During one of them I felt like I wanted to hurl. Turned out it was my fastest one. At least I did negative split most of the 2nd half and I did maintain as sub-7 pace although I know I could not make a full mile at that pace.

6.2 Mile Interval Run @ 53:01
WU @ 19:37 (dragging feet near the end)
8 x 400 @ (1:44, 1:42, 1:41, 1:42, 1:42, 1:40, 1:36 (ouch), 1:39)
CD @ 12:05

Tija promised us waterfalls during this afternoon's spin class. They are steady hard effort and rather painful. More whining to come.

Made it through and am done torturing my legs for the rest of the day.

Spin Class @ 00:50:00

Even though I was in bed by 9:00 last night, I could not fall asleep until close to 11. Of course the moment I did, my phone rang at 11:20 with a work issue jarring me wide awake for at least another hour. I had to set my alarm early this morning to work a bit before heading in on the bus and that a brutal awaking. Ouch.

But I made it in for core and hope to sneak in a lift too.

Core Class @ 00:30:00

It took an hour to do but I am now officially registered for Ironman Coeur d'Alene 2009. I am not sure whether I am excited or terrified...but apparently I wanted it badly enough to wrestle with their website and wait on hold for 25 minutes.

Got in a lift today and felt strong despite the lack of sleep.

Upper Weights @ 00:30:00

Today started with an 8:00 AM conference call that took took a chunk out of my morning. Then I drove to the Mercer Slough to run it 2.5 times to get in my 16 mile run. The idea was that I was to start out with tired legs from yesterday's bike. Mission accomplished. I started out with tired legs and ended with tired legs. I noticed that part of the trail was closed off my first loop keeping me on the road for a bit. I decided to run figure eight's in one side for the rest of the run to keep on the trail.

I argued a lot with myself because I just wanted to quit so many times...but made it through. It would have helped if I had worn a short sleeve shirt rather than the long sleeve one I chose but I was okay comfortable (although soaked) when running on the trail. I am not sure if I did a full 16 miles but I had a comfortable clip going so I guestimated. It may be time to get a Garmin...

Met a friend for a nice recovery soy latte chat and then came home and got my butt kicked once again finishing up some work and then studying. I wonder what it means that I aced critical reasoning but bombed problem solving...

16 Mile Run @ 2:33:41

I had the best ride this morning! Cheryl's group met at Marymoor and even though I was supposed to be able to ride a group down (the fast group has been kicking my "not in great bike shape" butt), I ended up riding with them because someone was sick. And I was glad I did! I rode with two really strong guys and just happily sat on their wheels going 20+ mph at times! Of course they dropped me on the hills but chivalrously waited for me once in a while so I could hop back on.

A beautiful day for a ride and the route/scenery was just gorgeous. I could barely believe when it was over -- it felt like such a short fast ride.

59 Mile Ride @ 03:37:00 (16.1 mph)

I was at work late yesterday but I optimistically set my alarm clock for 5 AM swim practice. No go. But I optimistically re-set it to wake me up an hour later for Core class. Again, no go. So finally, after sleeping in until 6:30, I went directly to work.

I was able to take a bit of time between "on fire" meetings this morning to get in a lift. That's it for today.

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

It's been building for a few days now, but things finally erupted at work and I am now getting to flex some new skills. And put in more time...

I planned a stair workout this morning before my first (of many meetings) at 7:30. I wanted to do the stairs at Quest Field figuring that would give me a decent workout that was close but when I got there, I saw they had fenced them off. So instead, I did a workout on the stairs at King Street Station. Not that many stairs but they were neatly divided into 4 sections so I went up and down each section 10x alternating between running them one at a time and walking them two at a time. The plan worked out pretty well although I had times when I had to dodge a bunch of people when the trains let out.

Stair Run Workout @ 00:30:00


I took my cell phone to spin class, and sent my manager a note asking him to call me if I was needed urgently. Otherwise, I was going to spin my little legs off. And so I did. The music was GREAT -- all 60's stuff but my quads were disappointed to do so much climbing after this morning.

Spin Class @ 00:50:00

The cool news is that I organized a little stair climb challenge for a group here and we made it into the corporate newsletter :) along with a picture of us on the spiral staircase. I pasted the blurb below.

********************************************************************************
83 King Partners Take the Stairs!

We’ve all heard that small changes like parking further away from your destination, or taking the stairs instead of the elevator, can be a great way to stay in shape. Eleven IT Support team partners at 83 King have taken this to heart by creating a stair challenge that will last through the summer.

Participants have agreed to take the stairs from the lobby to the 8th floor once a day. They track their progress on a chart, and anyone who misses a day is "fined" ten dollars. The proceeds go to a happy hour celebration to be held at the end of the challenge. So far, the group has enjoyed the challenge and everyone is feeling stronger and fitter.

Another challenge will start in the fall. Please contact Seujan Bertram if you’d like to participate.

I had my usual "wrestling match" between my mind and body when the alarm went off at 4:44 for swim practice. I did have enough presence of mind to remember that this would be my only opportunity to get in a workout today because my entire day is packed so I hauled myself out of bed for "distance Wednesday".

Because the rows were crowded, the coach moved us around a bit and I swam in the faster lane. I had a tough time keeping up but got in a really good workout!

2700 Swim Practice @ 01:00:00

I managed to get in a shower, zip home and hop on the bus in time for core class.

Core Class @ 00:30:00

And that's it for the day.

Last night, I was so sleepy that I was in bed by 8:30 with lights out at 9:00. Fabulous!

This morning, I woke up refreshed and did my AT Test run. I ran down to Greenlake and then ran the inner loop (gravel) at 80%. Definitely glad to stop when it was over!

4.5 AT Test Run @ 00:50:00
Inner Loop @ 00:22:16
152a, 159m

Spin class offered an extra helping of butt-whooping with an unecessary number of sprint sets (4, if anyone is wondering...). Tired legs.

Spin Class @ 00:50:00

I received the nicest reply from the Baker Lake 50k Race Director when I asked about elevation.

There is no elevation map, because elevation gain/loss is insignificant. Many marathons have more elevation change. That is not to say that it doesn't roll along, with ups and downs, like one most wooded trails along mountain lakes, but they are all runnable! Elevation change would be less than 1,000 feet, I would bet, but I don't think anyone has used an altimeter. The USFS has the difference between the north and south end of the trailheads at 400 feet.

Essentially, what to expect is to run 1.75 miles on road/gravel road(which includes going over Upper Baker Lake Dam), 28 miles on forested trail along Baker Lake (with an aid station halfway, at the turnaround), then the 1.75 miles back across the dam to the S/F.

Because of all the up/down, and just the nature of having to be alert for footing hazards (rocks, roots, moss, etc.), you will be tired when you finish. There are a lot of bridges to cross that can be slippery. But just looking from an elevation perspective, it is a lake run, not a "mountain" run.

My phone rang this morning @ 5:30 because there was a potential problem at work and I was the on-call manager. Fortunately, it was not a big enough deal to make me miss my weights or core although I did have to have a couple of discussions that cut into my upper weight time. So I adjusted and did only one type of each area.

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

I got in a run around lunch. Wow, what a BEAUTIFUL day for it! I was most delighted to learn that there was an almost parallel gravel/dirt path on my usual route up to and along the water. It was there all along but I did not see it before -- funny how that is. After meeting with Cheryl, I now have a new directive to do more runs in gravel/dirt. On the way back, I even ran right along the railroad tracks in the not-quite-gravel-but-more-rock for an even better workout. And it really cut down on the road rage on the path... I added a bit more length to call it an even 6.

6 Mile Run @ 00:57:00

Over Happy Hour on Friday, Gisela and I decided to meet at Madison Beach on Sunday morning for a swim in the lake. Yesterday, when I met with Cheryl, I learned that the lake temperature was in the 50's and she warned us against trying to swim. I decided against trying to reschedule with Gisela because she mentioned donuts and I figured even if we just dipped our toes in, there would be donuts :) And the shorter the swim, the shorter the wait for fried dough!

It was a beautiful morning and we noticed that our feet did not immediately go numb when we waded in so we decided to swim to the post. Once we hit the post, we decided to swim to the first dock. And used that strategy to get to the tennis courts. We had a great time even though coming back was more difficult than going out there. Apple fritters and coffee after. YUM!!!

1 Mile Swim @ 00:40:00 (?)

This morning, I ran the Cougar Mountain Trail Run -- the 7ish mile distance. I was kinda nervous but figured that it was only 7 miles so it wouldn't be too hard and since this was my first trail race, I would not race it and take my time and learn.

We started out with a pre-race information session and the one great tip he told us was to run the more difficult area with our toes pointed out. We also learned that the run was 7.5-7.8 miles. We started as a group and then the trail quickly narrowed into single track. I seeded myself where I thought I belonged but did see two women I knew I could take on the road, so I pushed ahead of them in the beginning. They passed me right before it narrowed and it turned out that I was wrong and ended up actually drafting one of them for almost 3/4 of the race.

I had a blast! The hills were tough but I was happy to have the cardio, strength and endurance to run the whole thing. What I need to work on is agility because I got nervous and slowed down on the steep downhill parts. At one point, I kinda shrieked (btw -- not a good way to bond with your fellow racers who are trapped behind you) when hitting a steep downhill that was really muddy and a bit scary. Surprisingly, I did not fall. This time. It was hard to focus on the trail itself when deprived of oxygen.

At the end, it got flat and widened and I was able to pick off quite a few people. And no one in a race skirt passed or came in before me :) I am hooked!

7.6 mile trail race @ 1:22:56
(Pace = 10:55/mi). 134th out of 230.
155a

I needed to work early this morning but took a break to go to Core Class where Jon was on quite the roll! And we had stupid partner obliques -- 25 each and she yelled at me to stop using my back for them (gee, that does not sound at all familiar).

Core Class @ 00:30:00

Because tomorrow is my first trail run race (race is being used very loosely), I decided to just go for a short quick run to loosen my legs a bit. I felt really good and kept my pace up!

3.75 Mile Run @ 00:32:00

Still a bit nauseous this morning but a bit better than last night. Got in a lift before an early morning meeting and then spin class. Fun class -- the CD was all female artists :)

Upper Weights @ 00:30:00

Spin Class @ 00:50:00

Last night before going to bed, I took a new medication and skimmed through some of the side effects as I swallowed (the usual dizziness, drowsiness, nausea, etc...) and figured I am not terribly sensitive.

When the alarm went off at 4:44 this morning, I got up, put on my suit and started to drive to swim practice figuring I had extra cobwebs to shake this morning but after a block or so, I realized I felt like I was seasick and the thought of swimming just made me want to hurl. So I turned my car around and stumbled gratefully back into bed to try to shake it.

I slept for about an hour but woke up in time to make it to core class. Still feeling a bit woozy but better than earlier.

Core Class @ 00:30:00

I got in a run today during lunch and felt much better coming back than on the way down so that is a good sign!

6 Mile Run @ 00:58:00

This morning, I managed to get myself out of bed and head down to my car for swim practice. When I turned the key in the ignition...nothing. I realized that I had left an interior light on in the car since my run on Sunday when I had turned it on to search for something :(

I went upstairs, changed into my bike clothes and hit the rollers for 45 minutes.

12 Mile Roller Ride @ 00:45:00

I had a Dr. appointment in the afternoon, so I came home early, worked a bit and then ran to the office (only @ 3/4 miles from my home). After my appointment, I ran down and around Greenlake and back to the office where I picked up my prescriptions and then home.

5 Mile Run @ 00:50:00

Had an early morning meeting with UK followed by another intense meeting so I was good and wiped by 9 AM. It's hard to believe I was in Hawaii last Monday...

Did get in a weight workout and have decided to call it good for today.

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

I planned to run for two hours today on Lake Washington Blvd and keep the pace easy, but increase my mileage a bit from my 9 miler in Hawaii last Sunday. I started at Madrona, and ran to and around Seward Park (dodging the last of the Furry 5K walkers near the end) and back. When I started out, I knew something was wrong. I was feeling light-headed and just not myself. I know part if it was that I probably did not eat enough breakfast this morning. I did alternate between Gatorade and water but at no point, did I ever feel super strong or good. My pace was pretty slow and I just had to stop at Leschi. There I got a soy latte and a muffin, and walked back to my car.

11.5 Mile Run @ 01:50:00

Went for a bike ride with the group. It was advertised as a 70 mile ride but we learned at the beginning that it was actually 62 miles but we could add if we wanted. We didn't.

It was a healthy humbling ass kicking all together with extra humbling moments when my legs would not agree to help me keep up with Mike or Annemeika when they blew through Rainier... I do think that this was my longest ride in about 4 weeks and it is stunning how quickly I can lose fitness :( I am so so so glad I am not racing a Half Iron in a couple of weeks!!!

My slacker weeks are now over and Cheryl and I are meeting soon to talk about my torture plan for my fall 50k...

62 Mile Ride @ 04:00:00

Another humbling moment (apparently I have not had enough recently) was when I realized that the 5 lb weight loss I recently celebrated after Hawaii was probably actually muscle loss :(. This week, I also asked Tija if she could recommend a trainer from her gym to work with to help me with a weight training program and advise on nutrition. Because I am not planning to train for any races this summer (my goal is to not put aero-bars on my bike at all), this is the time for me to focus on getting my weight down. Jerome (the trainer who is going to make my life much harder) and I are not meeting until after he gets back the week but in the meantime, I am now blogging my food intake in Training Log. Not exactly proud of my food intake yesterday...

Went to swim practice this morning and because my lane was so crowded, I moved up to the next one and hung on the tail end for dear life. I did (mostly) keep up and was proud to be swimming with the "big girls"!

2600 Swim Practice @ 01:00:00

I made it to core class too and suffered a bit more than usual. Also broke into a complete sweat -- maybe because I put lotion on after the swim and was still sweating from that.

Core Class @ 00:30:00

Got in a weight session in the afternoon.

Upper Weights @ 00:30:00

Went for a run this morning down and around Greenlake. Felt good (should because I have not run in a few days) although I still was coughing a bit by the end :(

5.5 Mile Run @ 00:49:30

Made it to spin class and even though it was the "easier" class, I still got my butt kicked.

Spin Class @ 00:50:00

Got home @ 1:00 AM this morning so I did not even attempt to get in a workout before work. I did lift weights and go to spin class. Despite the fun music, spin class was HARD and I had a tough time getting through...

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

Had a great swim this morning with the Hona swim team. They made me lead the set of 1 x 400, 2 x 300, 3 x 200 and then by the second 100, the guy who had been drafting me the whole time took over the remaining 3 100's. I sure would love to be able to swim with them year round. Outdoor pool, great coach - I would be in such amazing shape! One of the people in my lane qualified too!

2500 Swim Practice @ 01:00:00

Last night, I was almost asleep @ 9:30 and was startled awake by someone knocking on sliding glass door of the lanai of the little condo I rented. Then the knocking went to the front door, and then back again to the sliding glass door. I was startled and creeped out and did not answer the door. (note to self, never stay on the 1st floor again...) It kept me awake though pretty late and I slept in until @ 7:30.

I decided to get in my long run this morning as I am feeling much better and the overcast sky looked as though it would keep the temperature down. I set out to run 2 hours -- and out and back. The clouds burned off pretty quickly and I was feeling the effects of the heat and decided to turn around 45 minutes in rather than going the complete hour figuring that if I was feeling like I had extra, I could add it on the other side. Good choice because the return trip was pretty much in the sun and mostly uphill. I had to talk myself into running to the end and was pretty much wilted by the time I hit the end. No extra for me although I did negative split it by 1 minute...

9ish Mile Run @ 01:30:00

Then, after breakfast I went for another swim at the Ironman start but this time, turned around at the 1/2 mile buoy and called it good.

1 Mile Swim @ 00:25:00

It's race morning and the twitchy athletes are off to an early start. Send good wishes (speed, strength and only tailwind) to the racers this morning at the Ironman 70.3 Hawaii!

Beautiful sunny morning. The wind came up just as the swim started and they had to deal with a tough current :(

Athletes = 10 (they are in great spirits despite tough conditions)
Announcer = 1 (obviously has never done a triathlon in his life)
Shuttle Buses = -2 (not good planning AT ALL)

_________________________________________________

Everyone had a great race and was quite successful despite the heat and wind! It also gave me the opportunity to see the "other side" of racing as a supporter. It was a pretty long, hot day but everything was forgotten the moment I would see Ruth, Julie, Duncan or Karen!

I did get in a quick lift after it all and before some dinner.

Upper Weights @ 00:30:00

Core @ 00:10:00

I had the absolutely best swim in a very long time this morning. I left from the Ironman start beach (I am sure there is another name for it but this is how I know it) and swam from there out to a few buoys I had been eyeing and back. It was so much fun and I got to watch fish the entire time! So much nicer than lane lines... Guesstimating my time and distance...

1.5ish Mile Swim @ 01:00:00

Here's a picture of me sitting happily in the water at a black sand beach a bit north of Kona. being there reminded me of family vacations and playing in the waves with my sister.

Went for a short run this morning and my coughing has not cleared up completely :( Still feeling a bit "under" and not as energetic as I would like.

3ish Mile Run @ 00:30:00

Here's a picture of the group at "Happy Hour" last night.

Went for a short swim in the pool in the evening.

1600 Swim @ 00:35:00

The good news is that if I am going to be sick, it might as well be in paradise. I went to the Kona Urgent Care clinic Monday morning and was given both an antibiotic and a drug to stop the coughing and both are beginning to work so far. This has forced me to slow down considerably and I believe that perhaps the Universe is forcing me to take some down time.

I did go for my first run this morning since last week and it felt okay. Not spectacular but not bad at this point in my healing process.

5ish Mile Run @ 00:50:00