Sunday, July 19, 2009

Slept in this morning (lovely) and then went to my WW meeting to learn that I had lost only .6 lbs. A bit frustrating but I am averaging half a pound per week and I know that is a good pace. I also stayed after and talked with the leader about my slow loss. She let me know that athletes who may switch the kinds of workouts they do (that would be me lately) may not see any significant drop for 4+ weeks. She asked if my clothing is fitting differently (it is) and said that I should not use weight to track and instead should used measurements. I measured my waist this morning and will track that.

Went for a run after that doing a loop from my meeting at Northgate up to 175th and then back home. It was pretty hilly and my legs definitely were still feeling yesterday :)

10 Mile Run @ 01:35:00

Then got in a lift after in the evening between study sessions.

Upper Weights @ 00:30:00

Saturday, July 18, 2009

My directive for long rides was to ride with/chase people faster than I and end rides exhausted with my "tongue hanging out". I have been avoiding it now for 2 weeks and finally sent out the following last minute e-mail to a biking team I loosely belong to.

"I have been told that if I want to ride faster, I need to chase faster people. So my newest goal is to try to keep up with your weekend rides by 5 minute increments. 1st ride, don't get dropped for 10 minutes, 2nd ride, 15 minutes, etc.

So is anyone riding on Saturday? If so, what time and from where?"


I secretly hoped that no one would respond and I would have the perfect excuse to just do my thing. Then Ryan responded to meet me at the Dog at 7:30 and followed it up with a VM to Ruth (who is in Oregon) to make sure I got the e-mail. So after a late night, I got up at 6:00, very very nervous about the ride. Ryan was super sweet and offered me some terrific coaching tips. He even stayed with me for the first 35 miles and even though I was having a great time learning a lot, near the end of his time with me, I was looking very forward to being dropped and left on my own. The second half was much tougher and I was pretty tired but made it home and got in a 3 mile run. I did notice that I kept scraping my left foot on the ground and needed to lift my legs more.

I then went to a hair cutting appointment (almost falling asleep) and then took a nap. And slept for 3.5 HOURS. OMG.

59 Mile Ride @ 03:50:00ish
3 Mile Run @ 00:30:00

Friday, July 17, 2009

Skipped a lake swim this morning in favor of a Greenlake workout and was glad I did. We had a guest coach who had us do this super hard set of 100's on 3 minutes. Now, that sound easy BUT we had to SPRINT the 100's and all the lanes started at the same time each interval. Still sounds like there is still some wiggle room for slacking BUT he recorded our splits and made us say them each time. Out loud. Peer pressure/public humiliation can be a powerful motivator. I stayed consistently between a 1:28 and 1:26 for them, ending with the 1:26 so I worked much harder than I planned to.

2000 Swim Practice @ 01:00:00

Managed to catch the bus to make it to core class!

Core Class @ 00:30:00

Thursday, July 16, 2009

Had a super packed day at work but managed to escape in time to get in a decent ride. It took me a while to get there though because I had to take the shuttle from work to downtown, then the bus to Capital Hill to pick up my car (with bike in it) to Ruth's. From there, I drove to Madrona and parked to get in my bike ride. How many vehicles does it take to get in a decent bike ride around the South end of the lake on a Thursday? Apparently 3 :)

I also got a bit of a gift on the ride and got dropped partway in by a guy who was cruising a little faster than I. Normally, I would just get all zen (read lazy) about it and stick to my speed. This time, I decided to chase him and kept him in my sights until he turned off. That gave me a baseline for the speed I needed to maintain (18-21 on flats) and I worked super hard to push myself. Pretty proud of my unintentional tempo ride.

26.11 Mile Ride @ 01:36:39 (16.3)

Wednesday, July 15, 2009

I gave into sloth this morning and Wally and I slept through the alarm until 7 AM. I have been extra tired and whiny lately so I figured I could 1.) Continue to annoy everyone around me or 2.) Catch up on sleep and be ready to handle the rest of the week.

Will get in a run after work :)

Ran a good route staged from Capital Hill.

7 Mile Run @ 01:10:00

Tuesday, July 14, 2009

Yoga today. Still sore going down steps. DAMN :(

Yoga Class @ 01:15:00

Monday, July 13, 2009

I woke up still super sore in the middle of the night and am not happy about how out of trail running shape I appear to be :(

Swim practice was good even though I left about 5 minutes early to hop on the bus for core class. Didn't quite make it because I had not prepped enough the night before to get everything ready so I instead worked on my core at home.

2100 Swim Practice @ 00:55:00
Core @ 00:10:00

Got in an easy spin on the rollers after work and my sore quads gave me the opportunity to work on lifting the pedals using my hamstrings rather than muscling through with my quads.

11.75 Mile Roller Ride @ 00:45:00

Sunday, July 12, 2009

Today finds me VERY sore. My quads are sore to the point where I am doing that sideways thing down stairs :( I did put a lot of effort into the trail run and pushed myself so I should not be too surprised. I also forgot to mention that I was stung by a BEE on the run. Apparently the guy in front of me got them stirred up and all of a sudden, I could hear these guys swearing behind me. Then I felt a sting right below my neck. I think it had caught in my ponytail and finally found my skin.

At my weigh in today, I gained 1 pound :( Although I have not been perfect, I did not eat enough calories this week to gain a pound and I really believe it is water retention in my sore muscles. I will know more in a day or so when I check my weight again.

Went for a lift after the meeting and even though I did not increase my weights, I was really shaking. Still have a 40 mile bike ride to get in and have homework to do so I will do some and then probably get in a 40 mile ride on the rollers and skip the brick to give my quads a rest.

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

Got in a ride on the rollers this afternoon after finishing my homework. Definitely shy of the 40 on my plan but I did work hard!

25.5 Mile Ride @ 01:32:30 (17.2 mph)

Saturday, July 11, 2009

I started to rally a bit last night and thought that maybe I would do the Cougar Mountain Trail Run anyway. I left the final call for the morning and decided to go for it. It was a beautiful day and I was pretty psyched about the run!

The route was different than last year, .2 miles shorter and I hoped to at least finish in under 2 hours. It was a great workout and definitely kicked my butt! I was strong on the flats and ascents but let a lot of people pass me on the steep descents because I was so slow :(

I checked my results from last year and I was 4 minutes slower on a .2 mile shorter course. A bit of a bummer but I have barely focused on speedwork or hills AND it was a different route so I need to just let it go.

10.2 Mile Trail Run @ 02:00:00

Friday, July 10, 2009

I hoped to get in a lift after work yesterday but ended up staying a bit too late after work. That squished my time to write my papers for class that were due today. The good news is that I got the papers written although I was pretty rusty. It has been 15 YEARS since I wrote a paper and I have some more warming up to do before I get into my groove. Hopefully though it will be enough to make up for how horrible I am doing for the language section of the class.

Was also feeling super body tired yesterday and sent a whiny e-mail to Cheryl. That got me permission to bail on both tonight's 2.4 Open Water Swim race AND tomorrow's Cougar Mountain Trail run. I am feeling a bit better today so I may still do the run tomorrow. She mentioned that my new calorie intake may have a bit to do with being so tired. However, I managed to stress eat my way last night out of any calorie deficit... :(

I finally finished my papers at 10 and then put myself right to bed although I did not fall asleep until 11ish. Did make it to 5 AM swimming and am planning a make-up lift today.

2500 Swim Practice @ 01:00:00

Thursday, July 09, 2009

Crashed early last night and still the 5:30 alarm was not welcome. I planned to get in a 10 mile time trial on the rollers and it seemed to take me extra long to warm my legs up. I did the 10 miles in 35 minutes and averaged 17.2 mph. Looking back at my last time trial (32:30 - 18.3 mph), I was significantly slower. Oh no! I thought I was getting stronger :(

16 Mile Ride @ 01:00:00

Wednesday, July 08, 2009

Waking up this morning was brutal after a very long Tuesday but I made it to swim practice where I got my butt kicked by rather evil set of broken 800's.

2500 Swim Practice @ 01:00:00

Then ran around the lake with Barbara Rose. Not sure of the time because I forgot to check.

3.2 Mile Run

I have already gone through all my "flex points" AND "exercise points" so far this week and still want to eat more! Even though I have yet to be enchanted by a WW leader, the one on Sunday did say something that I do continue to think about despite how dorky it sounded. Basically there was a discussion about not eating perfectly and completely giving up. She said, "When you drop an egg on the floor, do you then throw away the other 11?" :)

Tuesday, July 07, 2009

Yoga class was fairly aerobic for the first 45 minutes but I hung in there and made it through. I sure do love how strong I feel after! Ann sent me this picture from the swim a few weeks ago and it helped to reinforce my decision to start WW :)

Yoga Class @ 01:15:00

Then I took an extra long lunch break and rode my bike from work to and around West Seattle to get in some good hills -- including Marine View Drive. It was a good steady workout and the headwind offered even more (unwelcome) resistance. Only averaged 12.9 on that ride but am happy that I was able to get out.

20.2 Mile Ride @ 01:35:00


Monday, July 06, 2009

The universe forced a rest day on me today. Actually, I cannot blame the universe for choosing to sleep in instead of waking up at 4:45 for swim practice. However, when I was almost ready to go to Core Class, I got a phone call from work that there was an issue that needed attention. Worked through that, got on my biking clothing, packed everything up and headed down on the Hindenburg to work. In Ballard, my chain broke and I completely lost it. I could have looked farther, but I had to go to the bathroom SO BADLY that I ran my bike to the nearest Jack in the Box for relief.

I hung out there until Ruth rescued me. And rescued me from eating another 11 freaking point breakfast sandwich!!!

Sunday, July 05, 2009

Barbara Rose met me this morning at 7AM for a 12 mile run. It was great to catch up with her and we had a fantastic run :)

12 Mile Run @ 02:00:00 (time includes all stoplights)

Then I went for my first weigh-in and dropped 2.2 lbs. I was wondering how my weight would be after a long run like that but I came home, ate something and drank a large glass of water to recover. I think it was an honest weigh in.

Got in a lift after the meeting and now am getting ready to hit the books.

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

Saturday, July 04, 2009

I HEART this holiday weekend! Woke up this morning WITHOUT the alarm and felt well rested :) Ruth and I headed to Enumclaw to ride the half-iron course to give her a change of scenery and offer me a chance to get ready for the Black Diamond Half Iron in September.

Speaking of Half Iron's, training for this distance is so CIVILIZED. Cheryl and I met yesterday and I was rather casual and slightly arrogant about this newest training schedule because it seemed so much easier than, for example my last 4-6 months! I just need to find someone to chase down on my long rides. She wants me to be completely exhausted at the end -- apparently long slow distance is no longer an option.

The first half of the ride was just fabulous. When it began to really heat up the second half, I did get a bit pissy. Ruth mentioned that she wondered where my attitude had went and apparently, it was back :). She did a patriotic 50, in honor of the 50 states for the 4th of July.

I did manage to keep my speed up though and even though I did eat every 15 minutes on schedule, I should have had a bit more. I finished with a run around the lake at Nolte State Park even though I did think that I should show my patriotism by declaring independence from Bricks, I reluctantly headed out on foot to circle the tiny lake while she dipped in the lake. I also finished with a dip in a lake and am now looking forward to a 4th of July BBQ :)

54 Mile Bike @ 03:15:00
1.4 Mile Run @ 00:14:00

Friday, July 03, 2009

Today is the first day of my 3 day weekend and the start to it could not be more beautiful. Ruth and I hit the lake around 8 AM for a swim and saw lots of other like-minded swimmers out there.

1.2 Mile Swim @ 00:45:00

Then I bricked the swim and rode my bike from the beach down to Seward Park and then up the hill to Ruth's.

15 Mile Bike @ 00:55:00

I have been thinking a lot about FOOD, specifically my history around it and am putting some pieces together, especially after finding my birth mother 3 months ago. When she visited a couple of weeks ago for my Ironman race, she shared much about her life and my first couple of years.

Food, or the lack of has been a part of my cells from the moment they started splitting. My mother's family starved for years trying to survive after the Korean war. Her life was unthinkable and she survived exploitation, starvation, abuse and humiliation just to earn enough to keep her brother, sister and mother alive. There were many heartbreaking stories -- one was about how they had been hungry for days and she finally was able to pull together enough money to buy some rice, only to have her siblings eat it raw, and immediately throw up before she could cook it because they were so hungry.

When she became pregnant with me, and it became obvious that my American soldier biological father had no intention of marrying/supporting us, she and my grandmother made the decision that they could not feed one more mouth. Despite the efforts of one of the many back alley "clinics" available to girls in her situation, I survived and entered this earth underdeveloped and into a family that was already stretched to provide for the current members.

The following two years, things got a little better for my family. We lived in a small village and apparently, I would wander about and visit all the neighbors with my favorite toy -- a bowl and spoon :) Around dinner time, they would call for me and a neighbor would say "she's here" and send me home. From looking at the pictures, I was a very sturdy toddler and obviously loved and fed.

My mother met someone else and got pregnant again with my younger sister, Paula. She married the man and went to the United States while very pregnant to have her in America. The idea was that they would send for me once she got established but that dream quickly was squashed. One day, she got a letter from her sister telling her that I had eaten 6 eggs in a row! That was when she made the decision to put me up for adoption because she never wanted me to go hungry the way she had. I was adopted fairly quickly and into a good family in Pennsylvania. Of course, my adopted mother had many of the eating issues of middle-class white women of her era and my relationship with food continued to develop along its twisted path.

So here I am now and I am grateful for all I have learned about my long ago past and the lessons I have gained from years of endurance training. This will be my biggest endurance event yet and I am going to cross that finish line.

Thursday, July 02, 2009

Today I am struggling lots with this new food plan. Ruth graduated from Cortiva last night so I met her and some friends for a drink before, and then we all went out for dinner after. I usually go through the majority of my daily point allotment before dinner and yesterday was no exception even though I earned more through working out. By the time we made it to the restaurant, I was HUNGRY and did not make the best choice when ordering my dinner. The good news is that I managed to not eat it all like I would have in the past, but the bad news is that I used up my weekly point bank when the night was done.

Went to 24 Hour Fitness this morning and got in a weight workout.

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

I also understand that I still have a lot of growing to do around the immediacy of gratification. This first week, I have nothing to show for my efforts and still have this mindset that I have a deficit from my Ironman from 2 weeks ago. Ruth packed me a great lunch today but I was still feeling super tired and hungry this afternoon and finally broke into my granola cereal. Tip for myself for next time. Start with half a cup, rather than just going for the whole (10 point) double serving! Now I am in a deficit for the week and it is only 4 PM. We are going for a nice bike ride around the South end of the lake after work so I will be able to literally earn my dinner!

Had a beautiful ride around the South end of the lake!

32 Mile Ride @ 02:00:00

Wednesday, July 01, 2009

Yesterday was a pretty intense day between lots of competing demands at work and then class. I had a sandwich before class started but was very hungry by the time class was over at 9 PM. Fortunately, Ruth talked me down from going to a drive through and suggested her trick -- eat cottage cheese with salsa stirred in. I resisted because it sounded gross BUT I did try it and was pleasantly surprised! Yum :)

This morning was distance day in the pool and I led a set of 10x50's in the fast girl lane and then happily went to the back for the remainder of the workout. I also noticed my shoulders this morning from yesterday's chatterongas :)

2500 Swim Practice @ 01:00:00

Got in a super easy run around Greenlake after. I used to hate those bricks but apparently I have developed some sort of pain tolerance because I did it voluntarily this morning.

3.2 Mile Run @ 00:31:00

Tuesday, June 30, 2009

Between work and homework, I did not get a lift in after work as I had planned but it's all good :) This is recovery week! Last night, Ruth stocked my kitchen with healthy groceries AND even cut up fruits and a salad for me. I have no excuses to drink cheap wine and eat frozen waffles and ice cream for dinner.

Went to yoga class this morning and my instructor was glad to point out that I am naturally talented at Chattaronga (Pausing when lowering in pike position). I think that she was relieved that there was actually something I could do properly! Everything else...not so much.

Yoga Class @ 01:15:00

It has been a stressful afternoon with competing demands and I have already blown through all my points (allotted 22 per day = 1100 calories). However, that is okay because the program gives me extra ones to use as needed through the week, and I earned more from working out. I found this guy's blog yesterday and liked it so much, I added it to my favorite bloggers.

Monday, June 29, 2009

Made it this morning to swim practice! Whoop whoop :) Got some nice reinforcement for my Ironman finish last week and then got my fanny kicked swimming with the fast girls.

2200 Swim Practice @ 00:55:00

Made it to core class too. Good start to the week!

Core Class @ 00:30:00

Sunday, June 28, 2009

I really thought about not putting this on my blog but it is an important part of my training and I need to put it all out there. The photos from my recent race were just the wake up call I needed. I have trained for this race for so many months/weeks/hours and even though I did really kick ass and am proud of my achievement, I felt shame when looking at the pictures. I have a pretty healthy body image and have always been very happy to boast about kicking skinny girls' asses :) However, I want to make a change and after many many attempts to do it on my own, I re-joined Weight Watchers this morning and committed to the program for one year.

Their new Momentum program looks like a good one and emphasizes nutrition over 0 calorie foods. Here I go!

Got in an easy run this afternoon.

6.5 Mile Run @ 01:07:00

Saturday, June 27, 2009

I am definitely feeling a bit of post-Ironman depression and an uncertainty about my next goal although it has been pointed out that starting an MBA program might be enough for now. It isn't.

Went for a nice recovery ride today around the North end of the lake. Rode from home up (and up) 75th street, over to 70th and then on the trail and over Juanita. Then went across Mercer Island (the short side) and ended up taking 15th home. I also kept with using my timer to eat/drink every 15 minutes.

I felt really great and enjoyed the ride very much!

40 Mile Ride @ 02:45:00

Friday, June 26, 2009

Had a rather hilly swim this morning in the lake but it was a great way to start the day!

1.2 Mile Swim @ 00:50:00

Got a lift after work.

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

Thursday, June 25, 2009

Was in bed by 8 PM last night and the alarm woke me up at 6. Got on my rollers and did an easy ride.

11.5 Mile Roller Ride @ 00:50:00

Wednesday, June 24, 2009

Complete slacker day. Did nothing but work.

Tuesday, June 23, 2009

Went to Yoga this morning with Oma and learned that my hamstring flexibility issues are not hereditary...

It felt really really really good to stretch!

Yoga Class @ 01:15:00

Monday, June 22, 2009

Driving and Recovery Day

Sunday, June 21, 2009

Ironman Coeur d'Alene Race Report 2009

Here's the stats in case the report is too long to wade through.

Total Time 13:24:52
Division Place 55 out of 121
Swim Division Place 51
Swim Time - 1:21:52
T1 - 10:27
Bike Division Place - 73
Bike Time - 07:01:27
Bike Pace - 15.9
T2 - 6:23
Run Division Place - 51
Run Time - 4:44:50
Run Pace - 10:53

Pre-Race
Ruth, Oma and I drove to Idaho early Friday morning to make the check in deadline. We then headed to the sweet condo that Ruth found for us right on the lake and then went back into town for some sushi and groceries before getting a good night's sleep.

I studied a bit on Saturday (did I mention my first MBA class started 6/23) while Ruth went to find a gym and Oma ruled her properties in Atlanta from her ever ringing cell phone. We then all went into town so I could drop off my bags and bike. There was a small wear mark on my tire and after getting it looked at in the tech tent, I was quickly convinced to have them replace it. Managed to get my bike racked on time but then had to wait because Oma insisted that it needed a "rain coat" and there was no stopping her until she got one. Fortunately, the volunteer understood and let me in with a sympathetic pat to the back :)

Ruth made Vegas spaghetti for dinner and we had that with some fresh Mussels. YUM!

RACE DAY:
We were out the door at 4:45 and it was already light outside! I was a little chilly walking around and wished I had a cap to wear but was okay without it. Good to remember for next time. I did tell Oma that I really did not NEED it and no one had to get hurt in order for me to find one. Definitely getting nervous about the race and Ruth kept after me to breathe.

SWIM - 1:21:52
Ruth zipped me up and I headed towards the beach to begin the swim. I was feeling a little less escalated -- so much so that I was surprised when the start gun went off. Still adjusting my goggle strap, I walked towards the water in a crowd and started swimming. That was the most chummy (pun intended) I had ever experienced in an open water swim. My first split was actually faster I believe because I was drafting off the massive pack I could not seem to shake the first lap. They had us come out of the water and run on the beach before plunging back in for the second half. And there was Oma, right in front with her gold glittery glowing visor yelling for me as she took my picture. Finished the swim in my usual average time even with the extra waves.

T1 - 10:27
Got my wetsuit stripped by the volunteers before getting my bag (note: next time put something on the bag to really make it stand out) and jogging to the changing tent. Ate a banana in there and decided to wear the arm warmers even though it was actually sunny outside.

Bike - 07:01:27
I really did LOVE that bike course! The weather was just perfect (for me) and the combination of flats and rollers were interesting, a bit challenging and quite beautiful. I did have to stop at the porta potties three times for some GI issues but did a much better job keeping myself aero on the bike even though my back started to hurt right away instead of waiting for the first 50 miles to be done. Pretty sure that was from working so hard to stay above the waves in the swim. Set the timer on my watch for 15 minutes and ate Simbrie's and drank Perpetum with discipline the entire time. Also loved the Kimbap Oma made me for my special needs bag. YUM. The rain held off the entire ride although the winds really did pick up for those who were out there longer (for example, me). When I got off the bike in the transition area, I could not straighten up my back and hobbled towards my bag and then the changing area.

T2 - 6:23
Declined the first offer of help from a volunteer but then did accept the next offer after wrestling way too long with my bra. She was fabulous and took off my shoes and socks and helped me get into my running shoes. Ruth had yelled to me when I finished the bike that I had hit my target on the bike, was doing great and was going to OWN the run because that was MY thing.

Run - 4:44:50
The first three miles were very painful. My lower back hurt, my sides hurt and my pace was jagged and slow. I reminded myself that my runs never feel good the first three miles and to get past that point before obsessing. Then things started to feel better and better and even though I had little aches along the way, I remembered Cheryl's words from the 50 miler about focusing on things that did not hurt. It worked! The rain started to really come down the second half and I scoffed (nicely) at offers of rainjackets from the volunteers. "I am from Seattle, this is perfect" I boasted :) I was so happy to have those long runs in my pocket and when I started to feel whiny, I reminded myself of some of the crazy runs Barbara Rose and I had done in the cold snow! Saw Ruth, Oma, Cheryl and Ann (who had driven up that day for the finish) at the end of my first loop. Had to get Oma to stop running with me although I doubt anyone would have believed that this tiny Korean woman in huge sunglasses, purse a flying, a glitter gold visor, red raincoat and sweatpants 3 sizes too large that she had just purchased to wear over her dress pants when she got cold....was actually pacing me :) I did feel really good during the run and kept up the eating and drinking. This was the first time I had ever actually RUN an Ironman run and was loving it! My goal was to finish under 14 hours but when I realized that I might even finish under 13:30, I was super motivated to keep the pace up.

FINISH - 13:24:52
Entered the finish with a real smile. I could not believe my time and felt the best I ever have crossing an IM finish line! Having my family and friends there to cheer me on meant so much to me and I consider it one of the very best weekends of my life.

Saturday, June 13, 2009

I was a bit pressed for time this morning so I did my ride on the rollers.

40 Mile Ride @ 02:21:00 (17 mph ave)

Then went for a run after and was very very very disgustingly stinky when I finally finished.

6.5 Mile Run @ 01:05:00

Friday, June 12, 2009

Made it through core class today :)

Core Class @00:30:00

Then I went to the first Open Water Swim race and did my first 2.4 mile swim in two years! I was pretty nervous going in but did all right. I got a little cranky when I could not sight because of the sun and zig-zagged a bit too much :(

2.4 Mile Swim @ 01:22:00

Thursday, June 11, 2009

Woke up with a wicked headache so I worked from home. The headache went away by lunch so I got in a bike hill workout and rode from home to do hill repeats on 65th and 70th. There were no repeats after I barely made it through 1x each. But because it was hilly, I took a not exactly direct ride home to get in some more hills. Even saved a little wandering dog along the way and took him back to his home :)

10 Mile Ride @ 01:00:00

Then got in a lift before meeting up with friends for a delicious dinner!

Upper Weights @ 00:30:00

Wednesday, June 10, 2009

I really got my butt kicked this morning in swim practice in the big kids lane. The main set was 3x (4x75 pull and 500 free descending). My goal the first 500 was to not get dropped and I hung in there until the last 100. By halfway through the second 500, my goal dropped to not getting lapped. I did manage to make it... Fortunately we did not have enough time for the last 500 but of course, we did 300. I was whooped.

2650 Swim Practice @ 01:00:00

Then went for one of the slowest runs ever around Greenlake...

3.2 Mile Run @ 00:30:00

Tuesday, June 09, 2009

Yoga was really good this morning!

Yoga @ 01:15:00

Then after my appointment in the late afternoon, Ruth and I went for a really nice ride around Mercer Island. What a beautiful evening for a ride! I rode home afterwards.

27.5 Mile Ride @ 01:55:00

Monday, June 08, 2009

Today was just one of those days :( I skipped my 15 mile run yesterday in favor of nesting and enjoying a nice Sunday at home with the plan to run home after work on Monday to get in the mileage.

I missed the bus in the morning to get in a lift and go to core class but I did a lift at home and felt really good about the workout I was able to patch together.

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

Then work exploded and I was not able to run home, or even get in a run :( I just had to let the run go after way too much consternation...

Saturday, June 06, 2009

So glad to be back to MY kind of weather! Cool and cloudy :)

Had a nice lazy morning with Ruth before finally getting my butt to Marymoor to ride a hilly 70 mile route. Had a great ride and worked hard to get aero whenever I could. Got some really nice tailwind gifts that were taken back at the end of the ride but my spirits were high. Also set the timer on my watch to go off every 15 minutes to remind me to eat something and I followed it throughout. It really did make a difference (thanks Cheryl for meeting with me and drilling that in).

70 Mile Ride @ 04:26:00 (15.8 mph)

I ran out of water by the end of the ride and cut my run down to 20 minutes rather than the 40 minutes that I was supposed to do. At least I did complete my first brick in...about 2 years...

2 Mile Run @ 00:20:00

Friday, June 05, 2009

Swim practice this morning was a great workout and I really worked to get in three dolphin kicks off the wall during the sprint set. I even got a compliment from the coach :) Left a little early to get everything together for Core Class and managed to get there on time.

2000 Swim Practice @ 00:45:00
Core Class @ 00:30:00

After work, I hopped on my bike and rode to the gym to get in a lift before weenie-ing out and putting my bike on the bus to head home. I rationalized it by telling myself I needed fresh legs for tomorrow.

Upper Weights @ 00:30:00

Thursday, June 04, 2009

I got in a run this morning down and around Greenlake. Beautiful morning and I was glad to get it in before the heat hits!

5.5 Mile Run @ 00:52:00

Wednesday, June 03, 2009

Met Ann this morning for a beautiful open water swim at Greenlake and then commuted to and from work. A great day!

Open Water Swim @ 00:45:00

Bike Commute @ 01:50:00

Tuesday, June 02, 2009

Today was yoga and only yoga :)

Yoga @ 01:15:00

Monday, June 01, 2009

Got in a lift and core class at the gym this morning and then commuted home after. Legs felt surprisingly good after the recovery massage that Ruth gave me on Sunday afternoon!

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

Bike Commute @ 01:00:00

Sunday, May 31, 2009

I have been dreading this last tough training weekend now for a while and managed to focus all my crankiness on today's 22 mile run. It helped that Ruth drove us to Marymoor and dropped us off at 5:30 AM to run to Magnuson where she parked the car for her event.

I am going to say that we did get in an honest 21 miles and I was very very very glad to be done.

21 Mile Run @ 03:30:00

Saturday, May 30, 2009

Barbara Rose and I got in a beautiful ride following the Tour de Cure route. Because road signs were missing this time, the markers were a bit more difficult to follow and read so we got turned around a couple times on the route and then quite a few times trying to find Marymoor. The good news is that we still managed to maintain 15 mph even with the 5 extra (getting lost and turned around) miles.

Ruth met us at the end of the ride after her first half century post injury for a scoop home :)

105 Mile Ride @ 07:00:00

Friday, May 29, 2009

Had a wonderful swim this morning with Ruth, Ann and Barbara Rose in Greenlake :)

1.25 Mile Swim @ 00:42:00

Thursday, May 28, 2009

Today was just a commute to work and home day. I initially planned to make at least one of them a brick but was not able to do it.

24 Mile Bike Commute @ 01:50:00

Wednesday, May 27, 2009

I woke up for swim practice but fell back asleep by accident :( Did make it into the gym for core class.

Core Class @ 00:30:00

Then I got in a nice hilly run during lunch.

7 Mile Run @ 01:00:00

Tuesday, May 26, 2009

Yoga was great this morning and the instructor really focused on hamstring stretches. She did mention that she thought I would be able touch my toes by the end of class but not quite...

Yoga Class @ 01:15:00

Commuted home.

Bike Commute @ 00:50:00

Monday, May 25, 2009

What a wonderful day for R&R! Wally and I hung out at home most of the day doing little chores and loved being potatoes :). In the evening, Ruth and I went to Greenlake so I could get in an open water swim while she studied on the shore. I was glad to not be the one studying but that will change soon because I have been accepted into SU's Alber's School of Business MBA program and will start this summer.

Open Water Swim @ 00:40:00

Sunday, May 24, 2009

Ruth dropped Barbara Rose and me off a Seward Park at 7:30 AM this morning and we then ran back to my place. I felt really good after my 50 mile ride (with a nice long break halfway through) but Barbara Rose was a studette because she and Ann had ridden a hilly 95 miles yesterday.

14.75 Mile Run @ 02:20:00

Got in a lift before the gorging myself at the BBQ.

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

Saturday, May 23, 2009

Today's workout was 50 miles speed and I decided to just go for a spin around the lake starting on the trail. I didn't start until after 9:30 but I still was able to avoid a lot of congestion. At one point, I passed a couple on a tandem who were friendly but insisted on passing me again for some reason and then, of course slowing down once they did :( Fortunately, I turned on Juanita and got in some good climbing and descending until I flatted in Bellevue on a descent. Fortunately, I was able to change it on the sidewalk away from the road and in the sun! Not bad for my first flat of the training season.

My odometer reset when I flatted so I am not sure of the exact distance but I ended up averaging about 15.5 for the whole ride. Not spectacular but I did enjoy myself and made sure to push it on the ascents and descents :)

50ish Mile Ride @ 03:30:00

Friday, May 22, 2009

Went to SU for swim practice this morning and did my best to keep up with Sue and Karen. Although it was quite humbling, I got in a great swim!

Swim Practice @ 01:00:00

Then I commuted home on my bike and was loving the sunshine~!

12 Mile Commute @ 00:50:00

Thursday, May 21, 2009

I got in a really good interval run at Seattle Fitness this morning on the treadmill. It has been a VERY long time since I have done an interval run and it sure showed! I did a 1 mile WU at 10 mm pace, then 4(.75 @ 8:00, .25 recovery) and I was definitely working to keep an 8 minute mile pace!

5.25 Mile Run @ 00:50:00

I hoped to get in a lift right after work before we met friends at the game but did not get a chance.

Wednesday, May 20, 2009

I put myself to bed by 8:30 last night and slept fairly well, even when Wally decided to emerge from hiding after the thunderstorm and want to cuddle in the middle of the night :)

When the alarm went off, I went through my usual struggle but made it out the door and was so glad I did. We did a 30 minute time trial and whew, I was pretty tired. I am trying not to be too discouraged that I only got in 1800. If I can continue to be consistent about swimming, I should be able to make it through the 2.4 mile swim in a MONTH.

2550 Swim Practice @ 00:55:00

Got in a run around the lake after and my quads sure were tired!

3.2 Mile Run @ 00:30:17

Worked from home in the morning and then commuted into work around 10ish.

12 Mile Commute @ 00:50:00

Tuesday, May 19, 2009

Had to work until almost midnight last night so I did not plan to go to yoga. However, my internal clock had a different idea and I was awake at 5:30 so I decided to go and was glad I did.

Yoga Class @ 01:15:00

Then I treated myself to Tija's spin class because I have had to work so many extra hours lately and took the 2 hour break to do so. Got in a really good workout and enjoyed catching up with the old gang :)

Spin Class @ 01:00:00

Monday, May 18, 2009

Went to bed very close to 8 and slept in until almost 6:30! Made it to core class and then a good lift after work.

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

Sunday, May 17, 2009

Met Barbara Rose this morning at Gasworks for our long run. One I advertised as a "tour of Seattle". She and Abby were good sports as we ran through Montlake, the Arboretum, down to the lake and then back and across I90, over to the waterfront, past Magnolia, over the Ballard Bridge to come back via Freemont. I had a VERY difficult time the first three miles but the company pulled me through and we finished. I am not exactly sure of the distance but Barbara Rose assured me that we were going faster than a 10 minute mile pace based on her HR.

21 Mile Run @ 03:17:00

Met Amy for brunch, who politely and generously let me inhale almost ALL of the pre-brunch chips and guacamole and caught up a bit before heading to Ruth's for a wonderful post brutal training weekend recovery massage.

Saturday, May 16, 2009

I was up until midnight last night because of an urgent work issue and then got a 5:30 AM call this morning about another one. By the time we were able to work it out, I had missed my planned 7 AM and back up 8 AM start time. But I decided to go to Marymoore and still ride the ADA century route as I had planned -- just with a 9 AM start time.

The route was beautiful and I had a great ride. I was actually glad for the late start once I made it through the 45 mile crowd because I got the roads to myself most of the ride :) This time, I really did focus on nutrition and started with a thick concoction of Perpeteum and 3.5 energy bars. I was able to poach some water at the rest stops but also stopped at a store on the route to get another water and enjoyed a nice iced tea.

I worked to keep my pace and nutrition steady and consistent and achieved it! I got a little cranky about the hills near the end and did throw some not nice thoughts towards the skinny sadistic route designer. However, I was very happy to finish strong and with some energy to spare! To be clear, just some energy. Definitely didn't have a marathon in me but not bad for my first century :) I looked at my notes from last year's ride and had done the 70 mile route at a 15.2 pace. This year, I did the 100 at a 15.1 pace so I feel pretty good about that :)

100 Mile Ride @ 06:30:00 (> 6000 ft of elevation)

Friday, May 15, 2009

Was IN BED before 8:30 PM and that made the 4:40 AM alarm so much less brutal! Got in a really great swim in the lane up with the "big kids" :) During the swim, I was surprised by how good I felt. Perhaps blowing off my run and going out to dinner with Ruth in exchange for a ride home last night made all the difference.

2900 Swim Practice @ 01:00:00
Core Class @ 00:30:00

Had a GREAT commute home in the sun :) Then got in a lift in the evening because I will probably be too beat to lift this weekend.

Bike Commute @ 01:00:00
Core Class @ 00:30:00

Thursday, May 14, 2009

Slept in this morning and then rode my bike into work through the rain :(

12 Mile Ride @ 00:40:00

Wednesday, May 13, 2009

Got in a swim in at my old stomping ground -- Seattle University :)
2250 Swim Practice @ 01:00:00

Threw in a 4 mile aerobic run between work and an evening meeting.
4 Mile Run @ 00:36:00

Tuesday, May 12, 2009

Last night I got caught up in a TV movie and ended up staying up past 10 PM. Fortunately, I have a dual alarm so I set the first for 4:30 (to get in a spin before yoga) and the second for 5:30 (just yoga). The moment the 4:30 one went off, I had no issue deciding to turn it off and get in that extra hour! Then the 5:30 went off and I was still craving more sleep but did manage to get vertical and make it to the gym only a couple of minutes late.

It turned out that my tardiness was of no consequence because when I got there, I learned that our instructor was sick and was not teaching class. Instead, I hopped on the bike and got in on of Tri Harder's longer spin workouts and finished tired (in a good way) and soaked :)

15 Mile Spin @ 00:55:00

Monday, May 11, 2009

Had to sprint to the bus this morning to make core class and I paid for skipping all last week!

Core Class @ 00:30:00

Got in an upper body lift after work.

Upper Weights @ 00:30:00

Sunday, May 10, 2009

Had a very nice luxurious morning with coffee in bed and two beautiful labs Ruth was dog-sitting. We then went to play fetch with them at a nearby park and happily eased into the morning before I headed out to meet Diana for the new Star Trek movie at the IMAX theater. The only showtime that was still open was the 10:15 and that was also sold out when we got there. Definitely fun!

By the time I threw some laundry in and went grocery shopping, I finally headed out for my planned 13-15 mile run around 3pm. I was definitely NOT into it (tummy bloated...) and I shortened it a bit. Okay, more than a bit...

9 Mile Run @ 01:30:00

Saturday, May 09, 2009

I spent the entire morning puttering around and managed to even make a dent in my post-Om marvin-ness. But finally made it out on the bike around noon and staged an out and back from Mt Baker park going around the south end of the lake to a turn around point on Mercer Island. Kept an average speed of 16 mph although I was hoping to maintain the 16.2 I had for a bit but the wind (and my legs) would not cooperate. During the last couple of miles, I was super crabby about the headwind but realized that it was probably more of a nutrition deficit as I did not take in a SINGLE calorie the entire time. I know. I know...

50 Mile Bike @ 03:05:00

Friday, May 08, 2009

Made it to swim practice this morning but skipped core in favor of a homemade breakfast :)

2150 Swim Practice @ 01:00:00

Nice commute home in the SUN this time :)

12 Mile Commute @ 01:00:00

Thursday, May 07, 2009

I had a great commute into work this morning -- my first this season! On the way in, I decided that I really do not need my heavy back rack and trunk now that I have a great backpack.

12 Mile Commute @ 01:00:00

Had a less than great commute home because of all the rain the first half of the ride. The good news is that I am definitely stronger than I was at this time last year. I noticed that when taking some of the hills on the Hindenburg yesterday on my way home.

12 Mile Commute @ 01:00:00

Wednesday, May 06, 2009

Definitely feeling super wiped yesterday again and my body said "hell NO" when my alarm went off for swim practice. I re-set it for 7 AM but I was having a dream, and in it someone said "get your ass up and go for a run" and so I did @ 6:20 :)

Ran down to Greenlake and then did a tempo paced run around the lake. Actually felt good!

5.5 Mile Run @ 00:51:00 (tempo @ 00:27:30)

I picked up a replacement inflatable exercise ball (my last one got a little too close to the heater...) and did a quick home weight lifting set using my dumbells and balancing on the ball.

Upper Weights @ 00:20:00

Tuesday, May 05, 2009

I took yesterday completely off and even slept in a bit.

This morning, I got up at 4:30 AM and drove into the gym to get a "do it myself" spin workout before yoga.

Spin @ 00:45:00
Yoga @ 01:15:00

Sunday, May 03, 2009

I had 20 miles on my plan today and was hoping to get started around 8. My plans were foiled by some work stuff so I did not get started until 10:30. I decided to run from Greenlake to the waterfront via the trail and Ballard Bridge and back. I managed to get a bit tangled up (I need to learn to STOP taking the first right off of the Ballard Bridge) but found my way to the waterfront.

Because I was tangled up, I figured I needed to run a little longer before turning around but once I hit the Happy Hooker bait and tackle shop, I just turned around even though I SHOULD have run a bit longer. I had a bit of an attitude the entire time (mix one hangover with one work crisis) and I figured that at least I ran 18.5 miles longer than I even wanted to...

18.5 Mile Run @ 03:03:00
Jeff and I met this morning at 7 AM at Gasworks for our 90 mile ride. We got separated at Lake Washington Blvd but he said in the beginning he was fine with finding his own route if needed. Jeff, I hope you had a good ride!

I felt terrific the first couple of hours and was very happy with my route (S end of Lake Washington, through Factoria and around Lake Sammamish to Marymoor, down the trail and then over Juanita, back through Bellevue, over 90 and back to the car).

When I hit Bellevue, I did and out and back on that road thinking I might connect with Jeff again but even though I did not find him, I was rewarded with some more time in the aerobars on a friendly road.

I tried to find the route Ann had taken us on before the long side of Sammamish but ended up riding the road that I hated (and Ruth loved) to Cougar Mountain. But that extra climbing out and back was good for me. I did manage then to find the route and go through that lovely bike path. I think I now have it memorized.

I ate a bar at Marymoor and was still feeling good and made it over Juanita fine, although I had a VERY wet and cold ride down :( By the time I hit Bellevue (75 miles in), I realized I was bonking both physically and mentally so I made the decision to go to Burger Master and ate a veggie burger before finishing my ride. Great call! Better call will be to get better nutrition for the bike. On my "to do" list this week.

I got in some extra credit miles because the Montlake Bridge was closed. Up to mile 75, I had maintained 15mph average speed but it fell after that :(

96 Mile Ride @ 06:37:00

Friday, May 01, 2009

I was disciplined enough to make it to lights out at 9 PM but the 4:45 AM alarm still was brutal. Wally and I discussed sleeping in but I headed out anyway.

2300 Swim Practice @ 01:00:00

Then core class.
Core Class @ 00:30:00

Got in a quick upper body lift in the evening.
Upper Weights @ 00:30:00

Thursday, April 30, 2009

I had a very difficult time getting up this morning. Heather left this morning on the shuttle at 3:40 AM and I initially decided to skip my morning run and sleep in but I still had a difficult time dragging myself out of bed at 7ish. After a couple of false starts, I ended up driving into work with my bike in the back for a ride afterwards.

After work, I drove to the beginning of the park (past Dearborn) and went across I90 to ride Mercer Island. I rode the long side back and forth to get in some distance and speed.

26.4 Mile Ride @ 01:40:00

Wednesday, April 29, 2009

Getting up for swim practice this morning was very hard -- even though I was in bed BEFORE 9 PM last night! We did a distance workout and I despaired about swimming 2.4 miles when a 600 yard set kicked my ass...

2500 Swim Practice @ 01:00:00

I then ran reluctantly around Greenlake...

3.1 Mile Run @ 00:30:30
Got in a "do it yourself" spin this morning before yoga.

Spin Workout @ 00:40:00

Yoga class was exactly what I needed. Not strenuous and we held our floor stretches for 5-10 minutes each!

Yoga @ 01:15:00

Monday, April 27, 2009

I missed my bus to get in a lift this morning but did manage to make it into Core.

Core Class @ 00:30:00

Got my lift in after work :)

Upper Weights @ 00:30:00

Sunday, April 26, 2009

Went for an early morning run with Barbara Rose (and Abby) from home to, and around Lake Union and back.

15 Mile Run @ 02:30:00
Got in a beautiful long ride with Ann and Barbara Rose. There will be pictures coming later because my mom dropped me off and was snapping away...

80 Mile Ride @ 05:50:00

Friday, April 24, 2009

Took a rest day and spent it being a tourist with my mom and sister.

Thursday, April 23, 2009

Got in a do it myself quick spin before heading to the Triple Door.

Spin Workout @ 00:40:00

Wednesday, April 22, 2009

Today finds me continuing to be sleep deprived but I made it up and out for swimming and then dragged Oma and my sister to core class.

2300 Swim Practice @ 00:55:00
Core Class @ 00:30:00

Got in a short aerobic run around Greenlake between work and dinner.

3.1 Mile Run @ 00:28:30

Tuesday, April 21, 2009

Went to Yoga class this morning and got humbled by my mother who actually did the headstand inversion...

Yoga Class @ 01:15:00

Monday, April 20, 2009

Got in a lift and core class this morning.

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

Sunday, April 19, 2009

I took yesterday completely off and took my mom around Seattle for a bit before Ruth gave her a massage :)

Today was the Mt. Si Ultra 50k and Barbara Rose picked me up at 7 AM. We could not have asked for better weather and we both felt very comfortable with the route because we had run the whole thing (separate times) before.

I don't have the time to write a super long race report but we had a very good run. It was an up and back so our way back was either flat or on a slight decline. We kept the pace strong and steady and were thrilled to hit our "secret" goal of finishing in 5 hours.

31 mile run @ 04:58:30 (9:36 pace)

Friday, April 17, 2009

Swim practice this morning was good and even though I got in the pool a few minutes late, the workout was still decent.

2300 Swim Practice @ 00:55:00

Made it to core class and will get in a lift sometime this afternoon. Definitely feeling a lot of things about how much my life is going to change after tonight. It almost seems as though this is my last day of being American before I start to learn about how to be Korean too. Odd.

Core Class @ 00:30:00

Thursday, April 16, 2009

Got in a nice aerobic ride on the rollers this morning.

16.2 Mile Bike @ 01:00:00

Went for a nice run at lunch in the SUN. My legs felt good and were quite happy after taking yesterday off.

4 Mile Run @ 00:36:32

Wednesday, April 15, 2009

I have been feeling so very tired lately and that was reinforced by people telling me how tired I looked. I went to bed last night at 8:30 feeling just exhausted from battling cramps and all the emotional stuff that I am unable to just stuff anymore.

So when my alarm went off this morning, Wally and I decided that we should just sleep in until 7 AM and give ourselves some recovery time. It was luxurious. I packed my running clothes with the thought that I would get in a run during the day but I have decided to (yes, brace yourselves) take the ENTIRE day OFF. Yes, I said it and will say it again. For no reason whatsoever than whimsy, I am taking the ENTIRE day OFF.

Go me!

Tuesday, April 14, 2009

Got up super early to drive into the gym to get in a spin before the 6:15 yoga class. I did one of Triharder's workouts and managed to squeeze it in before class started.

Spin @ 00:40:00

Yoga @ 01:15:00

Monday, April 13, 2009

Got in a good upper body lift and finally included the one set I had completely forgotten about for the last couple of months! I wondered why I wasn't working my shoulders. Then went to core class before heading to work.

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

Sunday, April 12, 2009

This morning was a nice 13 mile taper run in anticipation of our Ultra 50k next weekend. Barbara Rose, Abby (BR's very energetic black lab) and I met at Madison Beach and ran from there to almost Seward Park and back.

13 Mile Run @ 02:18:00

Then Jeff, Ann, Gisela, Barbara Rose and I suited up for our 4th annual Easter Sunday Swim in Lake Washington. Abby swam too, but she did not need a wetsuit and happily jumped in long before we did! Uwe took pictures and as soon as he sends them to me, I will post!

Easter "Swim" @ 00:00:02
I planned on getting in a Friday evening lift but I ended up talking with my mother (Oma) until fairly late and just crashed after.

Met the iron group at 7 AM at Japanese Gardens and we rode from there to meet up with the rest of the group in West Seattle for a hilly and occasionally rainy ride. It was pretty much a humbling experience all in all -- had to walk one hill and got my butt kicked by a couple of new girls on the flats. At the end, I still had to get in 30 more miles so Barbara Rose was kind enough to join me me for ride around the South end of the lake. I ended up only riding 70 instead of the 80 I was supposed to but I hope it all balances out because I was supposed to ride 70 last week and got in almost 80.

70 Mile Ride @ 05:15:00

Friday, April 10, 2009

This morning definitely came too early this morning. I did drag myself to swim practice. Because there is a meet tomorrow, this workout was designed for those racing tomorrow and not those with tired bodies and legs. However, I made it through most of it before getting out when they did some sets off the blocks.

2000 Swim Practice @ 00:45:00

Core was extra difficult this morning because Jon's boyfriend showed up and she kicked his butt. As well as ours :)

Core Class @ 00:30:00

Thursday, April 09, 2009

It has been a month since my last time trial so I give it a shot again this morning (4 WU, 10 TT, 1 CD). My legs were very slow to warm up and about halfway through, I had to do some stern self-talking to stick with it. My 10 mile time trial was 32:30 - 18.3 mph (improvement over last month's 00:33:20 - 17.9 mph)

15 Mile Ride @ 00:53:56

I was definitely under-enthusiastic about another workout today but I did remind myself that tomorrow will be much easier. I also promised my legs that I would not ask too much of them tomorrow, except for maybe some kicking in the early AM. I got in a hill run during lunch doing 8 repeats @ 2:40-2:45 on the Beacon Hill bridge.

6ish Mile Hill Run @ 00:57:45

Wednesday, April 08, 2009

Swim practice this morning was TOUGH. Wednesdays are distance days and there was no shortage of hard sets ending with a 2 x 400 descending. My time was more like a bell curve - 6:45, 7:00, 6:43.

2600 Swim Practice @ 01:00:00

I then got in an aerobic run down and around Greenlake although I did really pick up the pace when I could hear these two girls running behind me and chatting. I worked very hard to stay ahead and when I started to slow, I made myself imagine that they were wearing race skirts :) It worked, or they just turned off the path.

5.5 Mile Swim @ 00:50:25

Tuesday, April 07, 2009

I made up for skipping last night's bike but getting up at 4:30 and driving into the gym to get in a "do it yourself" spin workout before Yoga. I was a bit tired for Yoga but it was not a bad plan at all...

Spin @ 00:45:00
Yoga Class @ 01:15:00

Monday, April 06, 2009

Got in a good lift before core class this morning.

Weights @ 00:35:00
Core @ 00:30:00

It was so beautiful out, I decided I wanted to get in a bike ride in the sunshine. However, as the afternoon progressed, I missed the bus and my legs communicated their displeasure with my idea because they were still a bit trashed from the weekend. I gave in to sloth and enjoyed a nice glass of wine on the deck while chatting on the phone. Awesome!

Sunday, April 05, 2009

I met Barbara Rose at her place this morning for our 18 mile run She added another runner (a very cute one with 4 legs) and took me on a great route that included some nice hills at Carkeek. I am not sure how I will keep up with them as training progresses as I was definitely feeling tired near the end.

18 Mile Run @ 03:00:00

Saturday, April 04, 2009

We had a 70 mile ride on the schedule for today and I planned a route that I thought would get us approximately the right distance. I was wrong...

We met at Gasworks and rode around the South end of the lake. In Bellevue, we went to Lake Sammamish through Factoria and to Marymoor. From there, we took the trail to Bothell and Jeff and Barbara Rose were very smart to take the trail back to the cars because we were already at 60 miles. Ann and I continued on and even though she was tired, she still dusted me on the hills. Definitely having flashbacks of chasing Ruth up many mountains...

87 Mile Ride @ 06:00:00ish

Friday, April 03, 2009

When the alarm went off at 4:45 AM, my bladder got me out of bed... But I was sleepily heading back to bed when I stopped and stood right between my bed and the bathroom - and had a conversation with myself about skipping swimming vs. going. Wally was not much help because he was not jumping on the bandwagon.

However, I was able to talk myself into going to swimming and was very glad I did although I did get out a bit early because I had not packed my stuff for the day.

1800 Swim Practice @ 00:45:00

Made it to the bus to catch core class and I am done for the day!

Core Class @ 00:30:00

Thursday, April 02, 2009

This morning, the alarm woke me out of a very sound sleep but I managed to get into my bike clothes and get in an interval ride on the rollers. I did a 10 minute WU and then 3 minutes hard (@ 19 mph) and then 2 easy x10.

Bike Interval Workout 16.3 Miles @ 01:00:00

Got in a lift after work and changed up my leg work so I did not do the step up's and stress my knee. Also note that I did not do a run to try to rest it...

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

Wednesday, April 01, 2009

Wally and I took a vote this morning at 4:45 AM and decided against swim practice. Instead, we slept until 6 (luxury!) and then I got my butt out the door for a run down to and around Greenlake. I did pick up the pace while running around the lake, but after looking at the split (@ 28 minutes), it really does not qualify as a true tempo workout.

5.5 Mile Run @ 00:52:00