I sure am loving this recovery weekend. I met the gang at Magnuson this morning at 8:00 for a lovely 7 mile run. Even though the route was hilly and start was cold and windy, I had a great run! Got to catch up with Jeff over coffee afterwards and got my grocery shopping done for the week.

I forgot to re-set my watch so I am not sure of my exact time. I did hold a 9:15 pace going up a hill so I figure I was about 9:30 average.

7 Mile Run @ 01:06:30

Went to yoga class but I must admit I was not very focused. I was too hungry and kept watching the clock.

Yoga Class @ 01:15:00

Thank goodness it is the weekend! I started my new job on Monday and have come home every day with a very full brain. I am super busy now at work but really love this newest challenge!

It was a beautiful day to get in a run/hike on this "recovery" weekend and that means I only had to run 10 miles today. We drove to Mt Si and after catching up with my sister on the phone (who needs lots of support right now, feel free to throw extra good energy into any wind blowing towards Pennsylvania), Jen dropped my off 2 miles from the trail head. I ran/hiked up the mountain and really did not push it too hard. I worked on my form running back and did start to get a bit tired near the end. I am glad I was only planning to do it once today!

10 Mile Hike/Run @ 02:36:00

Catching up with my friend, Amy tonight and we are headed to dinner and a movie she found at the film festival at 7. I think it is Steam but I am not sure yet. All right, better shower so I don't clear the theater :)

After going to bed at 8:30 my third night in a row, I was awake enough to finally make it for swim practice. My first one in October -- and that explains why I was really dragging...

1600 Swim Practice @ 00:45:00

I did leave about 15 minutes early to give myself a bit more time to get organized for the day and make it into core class.

Core Class @ 00:30:00

Yesterday, Wally peer pressured me to stay home horizontal with him on the couch drinking cheap wine and eating Apple Jacks while watching Law and Order re-runs so I missed my 4 mile easy run.

I did make up for it today though and perhaps it will be a lesson to me to not let Wally peer pressure me next time because my second run HURT.

I picked Katie up at 5:15 and we drove to the GL track and ran up 50th and then did hill repeats up and down Fremont. It was a good workout, and Katie is always great company.

6 Mile Hill Run @ 01:02:00

I then set out for an easy run during lunch and I was pretty much tired and slow the entire time :(

4 Mile Easy Run @ 00:40:00

Got in a nice lift this morning followed by core class. Will do my easy run after work.

Upper Weights @ 00:40:00
Core Class @ 00:30:00

I took a badly needed day completely off from any form of training yesterday and it sure did help. I was feeling really exhausted and sore on Sunday after the run and barely dragged myself through my chores. I even skipped Yoga because the thought of it just made me so exhausted.

I slept in on Monday morning and Jen was a champ and took me directly to work. It was so odd to be dropped off at the door with just a purse and to walk in wearing my work clothes instead of schlepping from the gym/bus with wet hair loaded down with all sorts of workout stuff. I almost felt normal.

I stayed close to home after work yesterday to finish recharging and was able to get through the laundry before Wally and I finally hit the sack. He was pretty tired because he was yelling at me all evening to let him out into the hall to play with his new best friend -- an artificial Christmas tree my neighbors are storing in their hallway...

Yoga class was good, although challenging today but the instructor assured me that three years ago, she could not touch her toes although she is made out of pretzel dough now...

Yoga Class @ 01:15:00

Managed to get in a run along Lake Washington. Because I was pressed for time, I set my watch for a 5 minute WU and then 6 intervals of 8 minutes hard and three minutes easy jog. Managed to get it all in and a couple of the intervals were on the gravel path so it was kinda like trail running. I sure did not have enough warm up time and my shins let me know.

8 Mile Speed Run @ 01:13:00

I also created a baseline for touching my toes and measured how far my fingertips were from the floor when I bent over. 6 inches. I figure a half an inch each week might get me close to my goal of being able to touch my toes by the end of 2008!

I ran with Cheryl's group this morning and did my best to keep up. There were some parts where I felt really strong and smooth and others when I just wanted to sit down on the sidewalk and not get up again. I did stretch quite a bit after because about 12 miles in, I got some serious pain and cramping in the left side of my butt but I was able to run it out.

14 Mile Run @ 02:20:00

Returned to the Iron Horse Trail for today's 22 mile run. I added the extra by having Jen drop me off at the bottom of the road so my first mile was pretty much uphill. I must confess that last night's double happy hour plus the opening movie of film festival was not exactly the best way to prepare for a long run but at least today was a good simulation for running tired!

22 Mile Run @ 03:45:00

Nothing but core class this morning. I have been giving myself a hard time because I have not gotten in any swimming or biking the last couple of weeks but I did realize that I am still getting some good cross training that works for my long race. I am doing yoga 2x, core 3x and lifting 2x a week in addition to running 5x so it's not all that bad. Throw in moving to a new work location, interviewing for a new job (that starts Monday) and not having Seattle Fitness just down the stairs from me.

Core Class @ 00:30:00

Got in a lift this morning and will run hills with Katie tonight.

Upper Weights @ 00:40:00

This seems to be my "better than nothing" themed week. I missed my bus and had to take a later one getting me home later -- pushing the hill run later into the evening. Fortunately, I had planned to run with Katie and she helped make what seemed to be a chore, fun. We tackled some good hills on the other side of Aurora and varied the distance and incline. I still did not get in the full 8 miles but an hour was good enough for me. Next week will be better.

Hill Run @ 01:03:00

Skipped swimming again :( but made it into core class.

Core Class @ 00:30:00

Got in a quick run after work and before dinner plans so I did my usual home to and around Greenlake and back. I pushed the pace a bit to make up for yesterday's slacker run.

5.5 Mile Run @ 00:47:40

This morning, I set my alarm for 4:50 so I could be up, drink some coffee and make the 5:23 bus downtown to make it on time for Yoga class. I got to the bus stop at 5:20 and ended up waiting a half an hour for the stupid bus to arrive. I ended up late to class and unsuccessfully tried to practice my relaxation techniques while riding the bus. I did make the last 45 minutes so all was not lost.

Yoga Class @ 00:45:00

I don't have a nice window for getting in my speed run today on my calendar so it may end up being abbreviated. Keeping my fingers crossed for meetings to end early.

The good news is that I now have a new job starting Monday (at my same company) but working with a new team and learning lots of cool new technologies. I am really psyched and know I sure have my work cut out for me!

By the end of the day, I was not feeling well and turned today's speed run into a "better than nothing aerobic run" by running for a bit in the arboretum.

5 Mile Run @ 00:47:00

Got in my weights this morning before core class.

Upper Weights @ 00:40:00
Core Class @ 00:30:00

I had a 12 mile trail run on my schedule today but really did not want to drive again to run, so I just ran a loop from my house, running on the gravel whenever I could. I kept the pace easy and the route had some hills that surprisingly did not seem nearly as bad today as they have been in the past when I ran that route. I actually felt pretty good and am surprised by that although I seem to do nothing lately but run, sleep and eat.

12 Mile Run @ 01:55:00

Yoga class was a good challenge today. Warrior pose was a bit tough on my already tired quads but I left feeling a bit more open :)

Yoga Class @ 01:15:00

Slept really well again last night and quite late (9:30 AM?!?). Today's run was 20 miles and Jen and I drove back to the Iron Horse trail to get in the distance. She on her mountain bike and me on my new trail running shoes :) I ran from the crossroads to the tunnel and back -- 10.6 miles each way.

I felt good and kept the pace super duper easy. Even walked a little bit when I stopped at the bathrooms. I do love that trail especially the nice slight descent on the way back.

21.2 Mile Run @ 03:37:24

Last night, I was in bed by 8:15 and asleep by 8:30. I did not even set the alarm for swimming and decided that the only thing I could throw at my week long headache and sore legs was a good night's sleep. Got it :)

Core Class @ 00:30:00

This morning, Katie picked me up at 5:15 and we drove to and parked at 70th and 35th. Our plan was to run 70th, 65th and 70th for the workout. I definitely struggled and my legs were tired. It did not help that Katie would bound way ahead and then jog BACKWARDS uphill while I tried to catch up. We also worked on my downhill posture (as in stop breaking).

She did crack me up near the end by telling me that I had better notice how breathtakingly beautiful the view is during the race, or she was going to hurt me, no matter how badly I was already hurting at the finish line :)

6 Mile Hill Run @ 01:06:00

Got in a lift at the Java Gym (yuck...)

Upper Weights @ 00:40:00

When my alarm went off this morning for swimming, there was no question in my mind that I was not going to go. I was glad for the extra hour of sleep, and my legs agreed. I did make it in for core class and got in a nice EASY jog during lunch.

Core Class @ 00:30:00

4 Mile Easy Run @ 00:40:00

I went to Hatha yoga this morning and even though I got my butt kicked, I was able to modify it enough to make it through. I really want to be able to touch my toes by the end of 2008!

Yoga Class @ 01:15:00

And for giggles, here is my 50k Training Plan.

I got in my speed workout after work. The plan was to run 7 miles and run a mile at 10k pace, recover for 3 minutes and repeat. I ran down Madison for a mile to the Arboretum and used that section out and back for my mile repeats. It was good because I got some incline as well as a gravel/dirt path to run on. My splits were 8:26, 8:47, 8:14 and 8:48. My quads still hurt a lot but I felt very good about the workout.

7 Mile Speed Run @ 01:01:05

My legs hurt a lot today and going down stairs was tough. I got in a core session and then a lift in the afternoon.

Core Class @ 00:30:00
Upper Weights @ 00:40:00

After spending the remainder of yesterday horizontal, icing my knees and popping Ibuprofen, I woke up this morning in time for running group. I had 10 miles on my training plan and the group had 8 so I had to add two at the end. I started out with the fast runners and gasped and limped my way through that first mile trying to keep up. By three miles, I had fallen behind and was running on my own at a much much slower pace but actually felt okay and finished without feeling completely whipped.

10 Mile Run @ 01:45:00

Cheryl took all the coaches out for breakfast at Cafe Flora after and I had a delicious scramble. At one point, Cheryl said that it would be really good for me to take an ice bath for recovery. I disagreed and said it was a terrible idea. But of course, after breakfast, I went to the grocery store to pick up a bag of ice. Any security cameras in the store would have caught a very disgruntled me with the crabbiest look on my face purchasing that ice. When I got home, I ran the cold water and got into the tub. Slowly. Yelping while adding the bag of ice. Even Wally thought it was a very stupid idea and we commiserated together about how unfair the world was. I decided to stay in for 15 minutes or until the ice melted. Whichever was longer. Ended up making it almost 20 and my legs are still cold even though I am wearing my flannel jammie bottoms and am wrapped in a blanket.

A few weeks ago, Jen signed us up for an Intro to Yoga class at Greenlake and today was our first day. It was just a perfect level for me (although Jen said it was the easiest yoga class she had ever taken) and even though the instructor, when trying to get me in to a basic pose said "stop running", I did like it and look forward to the next class!

Yoga Class @ 01:15:00

Today's run was 18 miles and Jen figured out that 2x Mt. Si plus and extra couple would do the trick and I agreed. We drove there around 9 AM and I hit the first lap -- and Mt. Si hit back. Hard. The way up was much steeper than I anticipated and I did a combination of run/walk that ended up being about 75% walk and 25% run. Only had one wipe out and it could not have been an easier one. I tripped over a rock or something on a section of the trail that was mostly dirt. I caught myself easily and just did a little push up to get myself back up again. The very last bit was up some super steep rocks but I made the 3200 feet 4 mile trail in 01:15:00 it and turned around to do it again.

After seeing Jen much sooner than I thought I would on the way back, I did my best to try to run down yet not kill myself. It was raining intermittently and the rocks were fairly slippery. I was only slightly faster on the way down, finished in 02:15:00 and turned around again.

This time the rain really started to pick up and I ended up doing the second ascent as a fast walk because there really was not much run left in me. I got a lot of comments this time around from people who had seen me my first lap and saw Jen again, who was running the descent and having a total blast. At the top, the wind was really howling and the rain was coming down pretty hard. It took me 5 minutes longer to make the ascent this time and I was quite happy to be headed back. I think I got a little better descending and was only 1 and a half minutes slower than my last decent. Not bad on really tired legs! I let the last two miles go and figured I got in a very good workout with the 16 I did.

16 Mile Trail Run @ 04:36:28 (6400 elevation gain)
140a

So I was feeling pretty proud of today's run until I checked December's race site and learned that the elevation gain is almost 11,000 and the cut-off time is 14 hours (I thought it was 16).

Core class was good, even though Jon kept cracking me up with her intermittent diatribe about last night's debate. After that, I got in my lift before heading to the mother ship for three hours of interviews.

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

After that, I headed back to 83 King to finish packing up my cube for our move back on Monday :(

This morning, I woke up at 5 o'dark and drove to Sandpoint and 70th to get in my hill run workout. The workout should really be called Hideous Hill Workout because I am not allowed to run just any hills. Oh no, Cheryl was quite happy to be clear that the hills were to be quite horrible in both incline and distance and none of my former hilly run routes would qualify.

So I warmed up just 5 blocks and ran up 65th and then kinda ambled around that neighborhood in the dark until I found my way to 70th and back down to where my car was. Then I ran back up 70th all the way to 35th and then back down to my car. I don't think I ran the 6 miles prescribed but I did do both of the terrible hills so I am considering it good for today.

5ish Mile Hideous Hill Run @00:55:00

I was pretty whipped going into spin class so I took it easy and probably only worked off 1/4 of the red velvet cupcake Tija brought in to say good-bye to the last us.

Spin Class @ 00:50:00

Last night, I ate a hamburger and the beef seemed to lift my spirits/muscles again as well as the 9 hours of sleep (note, skipped swimming...again...)

I did make it into core class and suffered.

Core Class @ 00:30:00

After work, I talked Jen into dropping me off at Greenlake and ran (easy, super easy) around most of the lake and headed home via Meridian and 80th. I had a weird cramp in the left side of my chest but it went away.

4 Mile Run @ 00:40:00

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

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

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

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

26.8 Mile Run @ 04:12:40

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

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

52 Mile Ride @ 03:32:00

Running Skirt Rant

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

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

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

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

Upper Weights @ 00:35:00

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

Core Class @ 00:30:00

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

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

2300 Swim Practice @ 01:00:00

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

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

Participants:

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

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

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

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

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

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

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

6ish Mile Stair Down @ 01:12:15

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

Core Class @ 00:30:00

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

5.5 Mile Aerobic Run @ 00:52:00

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

2.9 Mile Run @ 00:27:00

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

7 Mile Tempo Run @ 00:55:00

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

Spin Class @ 00:50:00

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

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

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

2300 Swim Practice @ 00:55:00

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

Core Class @ 00:30:00

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

Upper Weights @ 00:40:00

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

12.2 Mile Run @ 01:55:12

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

7.5 Mile Hiking Loop @ 03:30:00

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

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

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

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

Damn, I am whipped!

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

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

Upper Weights @ 00:40:00

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

Spin Class @ 00:50:00

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

Core Class @ 00:30:00

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

10 Mile Run @ 01:33:00

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

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

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

7ish Mile Run @ 00:59:00

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

Core Class @ 00:30:00

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

Upper Weights @ 00:30:00

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

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

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

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

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

24 Mile Run @ 04:03:00

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

5.6 Mile Run @ 00:55:00

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

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

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

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

5 Mile Hill Repeat Run @ 00:55:00

Core @ 00:10:00

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

5.5 Mile Run @ 00:50:30

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

Spin Class @ 00:50:00

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

Core Class @ 00:30:00

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

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

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

5 Mile Run @ 00:48:00

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

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

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

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

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

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

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

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

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

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

Core Class @ 00:30:00

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

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

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

Spin Class @ 00:50:00

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

Core Class @ 00:30:00

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

8.5 Mile Ride @ 01:18:00

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

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

Spin Class @ 00:50:00

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

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

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

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

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

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

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

22.5 Mile Run @ 03:45:00

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

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

Core Class @ 00:30:00

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

6.4 Mile Run @ 01:04:00

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

Got in a lift this morning before work.

Upper Weights @ 00:40:00

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

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

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

Core Class @ 00:30:00

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

8.2 Mile Run @ 01:18:00

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

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

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

Spin Class @ 00:50:00

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

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

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

5.5 Mile Run @ 00:55:00

Lower Weights @ 00:10:00

Ragnar Relay 08

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here is how it is billed on the website:

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

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

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

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

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

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

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

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

3 Mile Interval Run @ 00:27:00

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

Spin Class @ 00:50:00

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

Core Class @ 00:30:00

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

6.4 Mile Run @ 01:02:00

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

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

Spin Class @ 00:50:00

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

Weight Session @ 01:00:00

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

Core Class @ 00:30:00

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

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

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

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

20 Mile Run @ 03:18:00

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

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

73 Mile Ride @ 04:40:00

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

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