Last long run!

15 Miles @ 02:30:00

Commuted to work on Hindy.

13 Mile Ride @ 00:50:00

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

Weights

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

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

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

Hill Repeat Workout @ 01:00:00
125a

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

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

2600 Swim Practice @ 00:55:00

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

6.5 Mile Run @ 01:08:00

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

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

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

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

66 Mile Bike Ride @ 04:45:00

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

1200 Swim @ 00:30:00

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

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

22 Mile Run @ 03:40:03

This morning, I got my bike interval workout in before work. The plan was to ride hard for 3 minutes taking my HR to 150 and then recovering until it dropped to 120 -- 6 times.

17 Mile Bike @ 01:10:00

Interval 1
143a, 152m

Interval 2
144a, 152m

Interval 3
145a, 155m

Interval 4
143a, 155m

Interval 5
145a, 154m

Interval 6
146a, 153m

Weights

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

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

Planned a swim, run (hill repeat) and bike commute day and made it as far as the swim.

2500 Swim Practice @ 00:55:00

Then I proceeded to get my butt kicked quite solidly at work and when Ruth offered a scoop, I took her up on it AND we went out for drinks and burgers with a friend and had a wonderful relaxing evening.

I got the confidence booster I needed today. Ruth came up with a really good route and we drove to Logboom at 9 AM to stage our ride. On the way there, I was really quiet and not at all looking forward to the ride nor feeling confident about my ability to finish it.

The other day, I had a realization about nutrition. When talking with Ruth, I realized that I had done IM New Zealand with far less training and the only reason I was successful was because I made it my "nutrition" race. So this morning, I set my watch so on 14 minute intervals with a minute recovery that was to be my nutrition window and stuck to that plan.

We started at Logboom to Marymoore, then around Lake Sammamish and did the 50 mile Tour de Cure route with an extra out and back at Snohomish. I was very good about my nutrition and got in some nice distance in my aerobars. I kept up with Ruth easily and we took turns pulling each other at times. When we hit Marymoore, I forced myself to eat the last half of my second powerbar and almost gagged with the last bite but was able to get it down by promising myself that I would not have to eat another one this ride.

We finished the last bit of the trail really strong and I volunteered to rack the bikes so Ruth could have a really fast transition (really, so I could rest longer...). It took me some time to get mine on the rack and locked but eventually I ran out of things to do and had to go for my run.

I was thrilled to finish feeling so strong and feel ready for the race for the first time.

115 Mile Ride @ 07:15:00

2 Mile Run @ 00:20:00

Got to see a nice sunrise on the lake this morning during our swim. It was un-eventful and I kept it at an easy pace. I did realize during the swim that I was not one bit excited about the Ironman Race in a month and I am still trying to figure out what that is about.

1.2 Mile Swim @ 00:40:00

Got in a quick weight session in the afternoon.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
2 x 10, 1 x 8 Biceps @ 15

CORE
3 x 1 min Plank with Rotation
3 x 15 Back

Ran to work from home this morning and had a very sleepy start at 5:30 AM. Got a little lost in Ballard when I crossed the wrong bridge first and could not find the trail but ended up just making it on time for my 8 AM meeting. Did it at a 9 minute run/1 minute walk pace.

13.5 Mile Run @ 02:14:31
145a, 186m

Swam with a new person in the lane this morning who asked a lot of questions about the sets. Between that and having to open up the pool, I did not get in a lot of yardage. Probably a good thing after the last couple of days.

2150 Swim Practice @ 00:50:00

Then commuted to work on the Hindenburg from the pool and then to my appointment on the hill and finally home after work. Number below is a guess of it all combined.

15 Mile Commute @ 01:15:00

Slept in this morning and got in a quick weight session at lunch.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
2 x 10, 1 x 8 Biceps @ 15

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

Then met Ruth after work for some hill repeats. My legs were sore and I was tired but managed to get in 4 after riding to Madrona from work.

15 Mile Bike Ride @ 01:15:00

Interval 1 @ 05:52
139a, 152m

Interval 2 @05:54
140a, 153m

Interval 4 @ 05:51
142a, 157m

Interval 5 @ 05:48
138a, 158m

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

2600 Swim Practice @ 01:00:00

And that was a good thing because the Interval Run workout HURT. A lot. After work, I went to the same track Ruth used that morning. Aside from dodging cheerleaders who kept taking over all the lanes (I did have a chat with their coach about etiquette and she herded them to one side, but they kept on drifting) and feeling like I was standing still running next to some guys who were doing real sprints, I was able to run fairly un-disturbed.

And that was good because it took A LOT Of self-talking! I just felt so slow and just could not let go of how pokey I had gotten. Mind you, this was my first interval run in months but for some reason, I could not let it go. The good news is that I ran the entire thing in Lane 6 so that actually added about 20 yards per lap so I was actually running faster than I thought.

5 Mile Interval Run @ 00:53:52
149a

1 Lap @ 01:58
154a, 163m

2 Laps @ 03:54
154a, 168m

3 Laps @ 05:58
161a, 171m

4 Laps @ 07:49
162a, 176m

3 Laps @ 05:52
160a, 180m

2 Laps @ 03:52
164a, 195m

1 Lap @ 01:52
15a, 171m

CORE
3 x 1 Min Plank with Rotation

Yesterday was my "Saturday" and I decided to sleep in instead of going to the lake for a swim. With my new schedule, I don't get real sleep in day anymore. I planned to go for an aerobic ride once the rain stopped and maybe a swim at Coleman pool at noon. The rain continued and I finally just made peace with being a big ole couch potato.

Instead of braving the rain today, I did the long ride on the rollers. My plan was a 10 mile WU, 15 mile Time Trial, 10 Minute Recovery, 15 Mile Time Trial, 10 Mile Recovery. I sure do hope that the miles on rollers really are two for one because I could not make past 51 miles. It is also humbling to ride those damn rollers because I can barely manage 15 mph working my butt off on them. In the beginning, I was really worried because if felt super hard but then realized that the magnet had slipped and I was riding with some resistance. Someday I hope to be able to be strong enough to handle that resistance but for now, "0" is enough...

51 Mile Ride @ 03:45:00
137a, 159m

1st 15 Mile Time Trial @ 00:58:14
145a, 156m

2nd 15 Mile Time Trial @ 00:59:36
146a, 159m

Had a really good long run today. Did an out and back from where we are house-sitting in West Seattle and got to run along the water almost the entre time.

Set my watch for a 9 minute run and 1 minute walk and alternated drinking Gatorade and a water/block combo every 10 minutes. I was pretty happy with the run -- stuck to the plan and felt strong the entire time. Even ran the last mile that was entirely uphill. I had mapped out a 19 mile route but I think I added a bit extra by running right along the beach at Lincoln Park rather than taking the road.

19+ Mile Run @ 3:11:54
142a

Great swim with Leonore this morning! The rest of my day is packed so this was my only workout.

2700 Swim Practice @ 01:00:00

Got in a quick weight session at lunch.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
2 x 10, 1 x 8 Biceps @ 15

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

Then went for a ride after work around the South end of the lake. Of course, I did not eat enough :( (1 bottle of nuun and one bite of powerbar...)

39.5 Mile Ride @ 02:45:00

Went to swim team practice and was pretty excited to be back with my team! I sure missed everyone and need to not compromise that time and connection ever again. Attendance was light and I got a lane to myself. Had a good workout and pushed myself a bit more than I usually do.

2700 Swim Practice @ 01:00:00

Usual crazy Monday at work! Went to the house during lunch to let the dogs out and ended up staying late at work. But I did get in a nice short run along Alki after work.

3.5ish Mile Run @ 00:31:41
136a

CORE
3 x 1 Min Plank with rotation