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

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

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

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

1400 Swim @ 00:45:00

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

(sigh)

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

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

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

12 Mile Ride @ 00:45:00

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

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

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

Core Class @ 00:30:00

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

5.5 Mile Run @ 00:53:00

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

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

10 Mile Roller Ride @ 00:37:00

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

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

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

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

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

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

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

Got in a quick lift at lunch.

Upper Weights @ 00:30:00

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

5.5 Mile Run @ 00:53:00

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

12 Mile Bike Commute @ 01:00:00

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

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

2650 Swim Practice @ 01:00:00

Core Class @ 00:30:00

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

3.5 Mile Stair Run @ 00:38:00

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

Bike Commute @ 00:45:00

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

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

freaking hard Spin Class @ 00:50:00

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

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

15 Mile Run @ 02:14:00
139a

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

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

It ended well and pretty much a perfect Saturday morning!

54 mile Bike Ride @ 03:25:00

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

2600 Swim Practice @ 01:00:00

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

Core Class @ 00:30:00

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

Upper Weights @ 00:30:00

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

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

24 Mile Bike Commute @ 01:45:00

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

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

2650 Swim Practice @ 01:00:00

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

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

5.5 Mile Run @ 00:52:30

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

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

Spin Class @ 00:50:00

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

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

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

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

12 Mile Commute @ 01:00:00

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

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

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

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

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

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

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

15 Mile Ride @ 00:50:00

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

Core Class @ 00:30:00

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

6 Mile Run @ 01:00:00

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

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

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

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

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

Upper Weights @ 00:30:00

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

Core Class @ 00:30:00

5.5 Mile Run @ 00:55:00

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

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

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

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

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

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

8.5 Mile Roller Ride @ 00:30:00

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

Sick Day

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

50 Mile Ride @ 03:10:00

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

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

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

Core Class @ 00:25:00

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

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

3 Mile Run @ 00:32:00

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

Upper Weights @ 00:25:00

Spin Class @ 00:50:00

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

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

Core Class @ 00:30:00

Boston Marathon 2008 Race Report

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Lessons Learned:

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

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

Boston Marathon 2008 Race Plan

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

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

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

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

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

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

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

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

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

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

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

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

4ish Mile Run @ 00:40:00

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

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

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

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

I am glad to finally be here.

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

Spin Class @ 00:50:00

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

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

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

3.3 Mile Run @ 00:30:00

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

Upper Weights @ 00:20:00

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

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

Spin Class @ 00:50:00

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

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

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

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

11 Mile Run @ 01:45:00

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

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

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

45 Mile Ride @ 03:00:00

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

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

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

5.5 Mile Run @ 00:52:00

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

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

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

2150 Swim Practice @ 01:00:00

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

Spin Class @ 00:50:00

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

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

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

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

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

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

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

Spin Class @ 00:50:00

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

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

2650 Swim Practice @ 01:00:00

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

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

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

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

24 Mile Run @ 03:54:00

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

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

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

26 Mile Bike @ 01:49:00

4+ Mile Run @ 00:40:00

"swim" @ 00:00:40

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

2200 Swim Practice @ 01:00:00

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

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

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

Spin Class @ 00:50:00

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

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

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

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

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

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

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

11 Mile Run @ 01:35:27

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

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

2450 Swim Practice @ 01:00:00

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

Spin Class @ 00:50:00