Last night, I met with Cheryl to get my 10 week plan for the North Face 50 mile race. Ouch. Even though I went to bed early last night, I kept waking up because I was actually nervous about my run. I ran from home to and around Greenlake (27:11) and then looped over 2 miles again (21:46) to get in a 5ish fast pace and then an easy aerobic run home. I was supposed to run 7 miles but I think it ended up being closer to 8.

Fast Pace Run @ 01:15:12
152a

I was tired tired tired during spin class today. I would like to blame it on this morning's run but I am pretty sure it is all in my head because I am quite freaked about my training plan...

Spin Class @ 00:50:00

Yesterday was my last day of running vacation. Today starts my 50 miler training and no better way to hit reality than the following e-mail from Cheryl...

As for during the week, let's plan for Monday and Friday to be no run days, so time for a swim/bike. Runs on Tuesday will be your faster run (6-12 depending on week), Wednesdays easy and shorter (3-5 miles), Thursdays a notch slower than Tuesdays faster than lsd (7-10 depending on week). We will go over paces, times, distances when I see you.

Good-bye slacker-ville and hello lots more stinky laundry. The scars from my running bra have almost completely healed so this past week was good for more than just my legs. This morning was core class and I will head back to the gym later for a lift at some point.

Core Class @ 00:30:00

Got in a lift around 4:00.

Upper Weights @ 00:40:00

Met the group this morning at Gaswork for a run. The schedule had 5 miles but I started out with the 8 mile group and then turned around about halfway to try to get back in time to check incoming runners in. Of course, my math was completely wrong and I ended up running the last 3 miles at a sprint/tempo pace and still got back too late.

7.75ish Mile Run @ 01:10:00

This morning was the perfect one to get in a nice bike ride. I did a spin around the South end of Lake Washington and learned exactly how not recovered my legs are.

37.5 Bike Ride @ 02:40:00

I surprised even myself by getting up for swim practice this morning after kicking back a couple of martinis (this is my one and only week off hard training btw) during last night's social at Purr. Wally was happy to crawl into my warm spot on the bed and go right back to sleep after supervising my teeth brushing.

Today's practice was a set of 25's and I appreciated all the rest!

Swim Practice @ 01:00:00

I only made it in for the last 10 minutes of core because I had to send out some e-mails before I headed down to the gym.

Core Class @ 00:10:00

Got in a nice run along the waterfront today during lunch. My legs felt pretty rusty when I first started but once I warmed up, I realized that I actually have my run back! Looking forward to sleeping in tomorrow morning and hopefully a nice easy bike ride.

3.5 Mile Run @ 00:28:00

Perry sent me the following quote yesterday and I thought it was just perfect!

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants to quit."

GEORGE SHEEHAN

Got in a nice lift this morning and plan to spin at lunch.

Upper Weights @ 00:40:00

Spin class was good. I am trying to talk Tija into cupcakes for next Thursday as my going away party since we move next Friday and I probably will not be able to make spin during lunch.

Spin Class @ 00:50:00

Today, I am starting to feel a bit more like ME. I made it to swim practice this morning by telling myself that I would take it easy and remember this was my recovery week. That worked until I actually got into the pool and there were way too many people in my lane and only one in the faster next one up. I went over, again with a plan to cut out 50's here and there when needed.

Of course, I did not take into account my pride/personality/whatever and did my best to hang in there with the "big kids" through a completely ass kicking distance workout. One set was supposedly a set that increased by 100 each time but because I got no rest, it turned out to be a straight up 1500 swim. Not entirely pleasant for me as I have not been swimming in 2 weeks but I made it through.

2700 Swim Practice @ 01:00:00

Jon also continued the pain during core class this morning.

Core Class @ 00:30:00

I had a really tough time talking myself into a run but I lucked out because Katie agreed to run with me after work. We met at her place for a quick spin around Greenlake and I was definitely sucking wind and feeling tired! Didn't time it so 30 minutes is an approximation. I had a great evening though after and soaked in the tub drinking my cheap wine while Wally supervised and tried to drink all the bath water...

3.2 Mile Aerobic Run @ 00:30:00

This morning, I just did not want to get out of bed to run and decided instead to continue my recovery theme and just spin today. I am feeling less sore than last night but have the startings of a stupid post-race or fall cold.

Spin class was good and my legs did tire quickly but the good 70's music kept things going.

Spin Class @ 00:50:00

I limped around yesterday and ran some errands and finally cleaned the house hoping that moving would keep the pain at bay but it just got worse as the day continued. I did not venture out and missed the FFF. Finally, I gave up in the evening lounged on the couch after throwing some vitamin I and cheap wine at my sore muscles while Wally did my hair.

I had a 7:30 meeting so I had to cut core class a little short. Unfortunately, Jon made certain we did partner obliques and that just really kicked my ass :( She did say that she would wait until the Wednesday I got back after my 50 miler, because she is all heart...

Core Class @ 00:15:00

I got in a lift today but did it with lighter weights than usual. I sure am whipped :(

Upper Weights @ 00:40:00

I got a get out of running group free pass today so I took it and slept until 8:00. Spent the day trying to keep myself fed and am actually feeling less sore than I thought I would although I do tire easily.

Oh, and it did not take a week to decide to do the San Francisco 50 miler in December. Flights and hotel have been booked.

Baker Lake 50k Race Report

Last night, I zipped through a team happy hour and then a birthday party on the hill to make it home in time to have a good balanced pre-race dinner with Jen. We hit the road by 5:15 AM and headed North for my first endurance marathon, the Baker Lake 50k.

We were fortunate enough to leave the rain in Seattle and got me there in time to get in no less than 3 potty stops while swarms of mosquitoes feasted on all of us. I liked how very low-key the start was and had some time to mentally prepare for the race. Okay, mentally preparing meant pretty much silently freaking out while Jen unsuccessfully tried to make me smile for a picture.

The race course had to be changed so it was a double out and back on single track with an extra 4 mile dog leg on a dirt rode before going out on the trail.

We stood through a race briefing at the start line and took off.

The first 1.7 miles started flat and then were uphill. Then the next two miles (note the ones added) were straight uphill on a dirt road. Not a great way to start the race but I was able to climb steadily and get a bit of speed on the way down. Then off to the trail part and out and back 1 (14 miles). Now that trail part had been billed as quite flat but I learned it is a matter of perspective. It was more like the Cougar Mountain Trail runs and had much more ascending, descending and technical challenges than I had anticipated. Of course the first 3 uphill miles didn't help :(

I started to freak out a bit about the narrow path thinking about all the other runners I would have to navigate the path with but made myself just let it go and not waste my energy on something that hadn't happened yet. I ran for about 6 miles with another woman because we paced well together. I realized though that my HR was a bit high and I did not want to spend everything the first half so I had her go ahead of me on a hill while I race walked it.

On the way back the first time, I started to lose it a bit both physically and mentally. I was surprised by the depth and breadth of highs and lows that I experienced. Often, I was completely alone and started to get really tired forcing me to combine more walking with my running. It turned out that the back part seemed to have more ascending -- realizing that helped me the second time. I also had my only wipe out when trying to pass a guy on the trail. He had moved over a bit to let me go by but I slipped when stepping off the trail on some branches and landed on a stick that left a good sized mark on my side.

I hit the aid station at about 20 miles in and got a lot of encouragement from Jen there as well as some Pepsi that tasted just amazing. After procrastinating (for a few more moments), I headed back out for 10 miles. I felt great again on the way out and had a solid pace to the turn around point. Perry offered some encouraging words at that point and then passed me to finish 8 minutes ahead. He told me that we should finish together and I tried to keep up for 1 minute before watching him bound off.

My final back was pretty much mental and all I could think about was the Pepsi at the aid station. Pace was pretty much a run/walk and I gulped three small cups of Pepsi at the aid station before the last 1.7 miles heading down the hill towards the finish line. Nothing was left in my system at that point and 2 of the women I had been leap-frogging with during the race flew by me.

I limped in (Jen shot a video of it at the finish line on her phone and I am trying to get it to load...) and after crossing the finish line, I said "I don't want to run another 19 miles". One of the guys sitting at the finish said "You will by next week". I was hoping to get under 6 hours but was happy with a 06:03:00 finish (11:30 pace). Jen did a great job taking care of me after and got me fed, moving and changed. I had one little teary melt-down when trying to take off my shoes but it was minor.

31.5 Mile Trail Run @ 06:03:00

I very much like the trail running culture and thought about some of the differences during the race.

IN Quiet pre-race introspection and friendly encouragement
OUT Pre-race posing and smack talking.

IN Race attire for comfort, not appearance
OUT Matchy matchy tri suits with racing stripes/flowers/etc.

IN Wool socks and Gators with dorky prints
OUT Wright Running socks and bike socks with designs around the cuff

IN Beautiful litter-free path. Never once saw even the corner of a gel package
OUT Race food packaging and discarded water bottles along the side of the road

IN Lots of genuine encouragement and friendly chatter
OUT "On your LEFT"

IN Brave Soldier (much much better!)
OUT Body Glide

I am afraid I am a bit hooked...

After spinning quite a bit yesterday, I finally settled down (thanks Jen) and got a very good night's sleep. Jon was nice enough to decide against "partner obliques" because of my run tomorrow but figured out other ways to create pain...

Core Class @ 00:30:00

Got in a quick run today on the treadmill. Kept the pace up a bit and then walked the last 5 minutes.

3.2 Mile Run @ 00:30:00

When I got home last night, there was a note taped to my door from my neighbor, Kim who had watched Wally last week. She asked if she could visit Wally when she was home. It was really cute and of course, I told her that Wally and I would love it. He sure is a charmer even though he is sleeping in under the bed now that it is getting colder. Not exactly Main Coon like.

Got in a lift this morning before my morning meetings.

Upper Weights @ 00:40:00

I am pretty much in my pre-race freaked out space right now. I am pretty certain that I will be able to do the distance but I have never actually done it to have that proof. And my way of dealing with something scary is to put something scarier (for example, a 50 mile race in December) behind it to try to shrink how intimidating the initial scary thing is. I am excited to see what I am made of. I really think I have it in me but I am also worried about failing because I have had this theory that I am good at endurance events and finding out differently would blow that theory to pieces. Writing this, I realize that I need to put together a race plan for Saturday so I will work on that.

I kept it fairly easy aerobic during spin class and enjoyed the 80's music theme Tija put together.

Spin Class @ 00:50:00

This morning I just could not convince myself to get out of bed and go to swim practice. Even when the (now re-set) alarm went off at 6:20, even Wally did not want to wake up and I had to actually look for him. It was such a nice cool night and that makes for simply wonderful sleeping. I did manage to make it in for core class (missed you Nancy!) and I know some of the stuff we did will hurt tomorrow...

Core Class @ 00:30:00

Got in a nice aerobic run today along the waterfront.

5.5 Mile Run @ 00:48:00

I am beginning to freak out a little about Saturday and this e-mail from the organizer did not help too much...

Dear Baker Lake 50K Runners:

This will be the last email update before Saturday. We re-visited the Baker Lake course yesterday with a mind to finalize planning to boat/mule supplies to the downed Hidden Creek Bridge. Unfortunately, although the Forest Service suggested to us that we would be able to boat supplies to the Hidden Creek Bridge, this will be logistically impossible. Thus, Baker Lake will be run as a double out & back (partially on the gravel road/mainly on the single track trail). There will be an abundant aid station that will be available at approx. miles 4, 6, 20 and 30.

I re-invite you to bring your full drop bags without regard to us having to haul them by foot. A 1:30 p.m. cutoff (5.5 hours) will be enforced at mile ~20 (the Baker Lake South trailhead aid station). This course change will also allow your crew/family members to see you multiple times at the same aid station.

Thanks for understanding this late change. Shawn

I am in training all day so I got in a run this morning. I took the loop around Greenlake at a faster pace and ran the rest at an aerobic pace. Got to see Ann and Karen on my run :)

5.5 Mile Run @ 00:51:30

Feeling a little sleepy and cranky this morning. Perhaps I used up all my good will trying to keep a good attitude in the Austin heat.

This morning was core class and I was so happy to see Nancy there!

Core Class @ 00:30:00

Got in a nice lift in the afternoon. I think I will ask Tija to include a class called Bat Wings :)

Upper Weights @ 00:40:00

Ran with Cheryl's group this morning and our route was around the most beautiful and sunny Lake Union. I felt great and very much enjoyed the climate.

6.2 Mile Run @ 00:54:00

This morning, we slept in a bit and Jen headed to the last seminar in her conference while I headed out the door to get in my short long run. Thanks to Ike, there was a nice breeze going but I am still not acclimated to the Texas heat and humidity. My run was slow but I got to explore more of the Town Lake Trail and while it seemed to be the longest two hour run I have done in a long time, I was glad to have such a beautiful trail to do it on.

12 Mile Run @ 02:00:00

Our travel plans were only affected by a 10 minute delay and I am so grateful to be back to Seattle and its humane climate! I am also so glad to be back with Wally, who appears to be very very happy to have me back even though my neighbor, Kim completely spoiled him while I was gone :)

In case no one has yet heard...there is a big hurricane coming to Texas. It is all the buzz here and one cannot watch the news/walk down the street without hearing all about it. Fortunately, Austin should be fine but our flight leaves from Dallas tomorrow afternoon just when it is supposed to swipe by there. So we may be here another day or two.

Today, I went back to Gold's for their spin class and arrived a bit early so I did some light elliptical. I even tried to read a magazine and felt like a normal gym chick who does not sweat so profusely during her workouts that people give her a really wide berth. I even got in a few minutes of core.

Elliptical Machine @ 00:20:00
Core @ 00:03:00

Then off to spin class. I only had my sneakers and I am beginning to taper for next week so I gave it medium effort despite the three mountains the instructor wanted us to climb. It was worth it and I am glad I went.

Spin Class @ 00:30:00

This morning, I went for a run with the plan to get it in before it got too hot. I ran from the hotel to the Town Lake Trail for an hour run. At 6:30 AM, it was still dark out and the unsavory characters who seemed to congregate 24/7 next to the hotel were there as I ran by. I ran with my water bottle carrier and it was like running in a sauna. I found the trail after about a mile and joined many other runners on that trail. I was hurting from the heat and just wanted to stop them and ask "how on earth can anyone run here?". I left my ego in the hotel lobby with the air conditioning and just decided I would run for an hour and would not care if an octogenarian pushing her triplet grandchildren wearing a pink running skirt passed me going up hill. I was just out there to survive.

I came back to the hotel and swore to never sign up for a race in in Texas.

6 Mile Run @ 01:00:00

We went to Gold's Gym in downtown Austin for a weight workout this afternoon. Even the weights are heavier in Texas but I was happy to get in a good workout.

Upper Weights @ 00:40:00
Core @ 00:20:00

Yesterday was a travel day and it was too damn hot in Austin to do anything but walk slowly to eat dinner. The hotel where we are staying is undergoing construction so their "fitness center" has been temporarily relocated to a small room in the 4th room with minimal equipment. The good news is that there are stairs so this morning I got in a good stair workout. It took me between 2:30 and 2:45 to go from the bottom to the top and I alternated going up one step at a time and taking it two at a time by floor. I did 14 sets and felt good about it.

Stair Workout @ 01:20:00

We checked out the Gold's Gym here and while it is not terribly impressive, it will do for a good lift tomorrow. There is also a nice running trail here and I play to get in a nice run in the early morning before it gets too bad again.

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