OMG. This is worth repeating. OMG.

Today was my real speedwork workout. I woke up with a sense of dread but managed to kick my butt out the door and to the track. Did an easy half mile WU and then started my 10 x 400 interval workout. The first was ragged as I lurched around the track at 1:51. My next ones were 1:49, 1:45, 1:44, 1:45, 1:45, 1:41, 1:42, 1:54 and finally ended with 1:39.

3.5 Mile Speed Workout @ 00:30:00

Managed to squeeze in an upper body and core strength session. Didn't even attempt to try legs...

Core Strength @ 00:10:00
Upper Strength @ 00:20:00

Despite having to leave early, I still managed to get in a good workout at swim practice.

2100 Swim Practice @ 00:45:00

I managed to squeeze in a run during lunchtime on the treadmill. Set the treadmill at 9 minute mile and did the "hill" workout. A good challenge in the higher inclines!

5 Mile Run @ 00:45:00

Yoga :)

Yoga Class @ 01:15:00

Had a difficult time falling asleep last night and kept on waking up from 4:10 on so I was pretty sleepy heading into the pool. Made it through the workout but was not able to keep up as well as I would have liked.

2500 Swim Practice @ 00:50:00

Then got in a run today. Usually, Mondays are going to be more aerobic recovery but since I was off my legs yesterday, I decided to see what I had and took off at a pace a little more intense than aerobic. Apparently I will not be able to just head out and run an 8 minute mile on a whim. I will need to actually work for it...

4.07 Mile Run @ 00:33:20 (8:11 pace mile)

Got to meet with Cheryl today and we re-invented my focus for the season. Ultra-marathons are out. Faster runs are in. On the spot, I signed up for the Portland Marathon and set the goal to run it in (gulp) 3:30. That's an 8:02 pace. OMG. My fastest marathon has been a 3:42 and I was younger (and lighter) then.

So my training sessions will be shorter but harder. This works well with my school schedule and I am psyched, and not just a little terrified.

So I went to yoga class instead tonight. It was super hard but good even though I was a bit concerned at the start because the entire class was made up of skinny white (and flexible) girls. I sweat a small lake but was able to emerge with the ability to walk :)

Yoga Class @ 01:15:00

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I had one of the more miserable long runs today. Met Katie at her house and ran the first 10 miles of the route she mapped out. Of course, the company was exceptional but we continue to have a distinct difference of opinion about what a flat route means. We climbed and climbed and climbed, and she bounded up like Tigger while I unhappily stomped up behind her. It was super windy so I was surprised to feel so many drops of sweat hitting my calves as I ran. Then my sneakers started to squish and finally I figured out that I had some sort of a leak in my hydration pack. We stopped once so I could check the connections but they were tight. By this point, I had developed a rather unattractive yellow streak from my butt down to my knees.

When we finally departed company near mile 10, I continued down from the Zoo area to Lake Union, along the Burke Gilman and back up to Greenlake and finally her house. My legs were more and more sore and I was definitely feeling the effects of yesterday's leg workout. I also ran out of Gatorade - in the hydration pack although I was certainly wearing most of it by then. This extra liquid provided new opportunities for chafing and my mood got increasingly blacker as I finally finished.

18 Mile Run @ 02:45:00

Had a good practice this morning and am celebrating making swimming 3 days this week! Whoop whoop :)

2500 Swim Practice @ 01:00:00

Then got in a lift during lunch.

Strength Training @ 00:40:00

Got in a nice hilly medium long run this morning and saw lots of Earth Day volunteers as I ran through both Ravenna and Interlocken.

8 Mile Run @ 01:15:00

Made it to swim practice this morning and, for the first time felt as though I had a bit of my swim back. :)

2500 Swim Practice @ 01:00:00

Then got in a tempo run on the treadmill. Did a .5 mile WU, then 4 miles at an 8:27 pace.

4.75 Mile Run @ 00:40:00

Yoga!

Yoga Class @ 01:15:00

Swim practice was good and I made it through almost the entire workout!

2500 Swim Practice @ 00:55:00

Then got in a lift during work and even did most of the routine Jerome
put together for me!

Core @ 00:10:00
Lower @ 00:10:00
Upper @ 00:10:00

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Got in a great 10 miler and it felt so good to run with the sun so
beautiful and bright.

10 mile run @ 01:35:00

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Been going through some transitions lately and blogging has been demoted in priority. However, I have kept up my training and getting in about 4 runs a week. Still have not decided whether or not I want to run the 50 miler in July but the past two weekends, I have been following the 50 mile training schedule. Last week I ran 14 miles and then 8 the next day.

Today, I mapped a 16 mile run from home but when I re-checked it, it turned out to be only about 15.5 miles.

15.5 Mile Run @ 02:25:00

Slept in through swimming and decided to go to core class but I missed the bus again! Fortunately, Ruth offered to drive me in and I was happy for the ride although my core may not thank her tomorrow.

Core Class @ 00:30:00

Then got in a tempo run on the treadmill at work. Did a 1 mile WU at a 9:30 pace, then 3 miles at 8:30 finishing with a .25 mile walk.

4.25 mile Tempo Run @ 00:40:00

Went to Helene Madison for Masters Swimming but was pretty tired so I took it super easy. This included getting out early and enjoying a latte and breakfast wrap while sitting in a comfy chair at Starbucks!

Swim Practice @ 00:40:00

Went to swimming this morning but the pool was closed :( Waited a bit before heading home to eat some breakfast and get in my long run instead. Mapped a route around West Seattle and got in some good elevation and views.

14.5 Mile Run @ 02:18:00

Was out way past my bedtime last night and did not make it to swimming. I did try to catch the bus to take Core Class (something I have not been to in FOREVER) but missed it by a few minutes.

Instead, I went to 24 Hour Fitness and got in a weight session. Brought my spinning clothes for an easy spin workout this afternoon...will see if that actually happens...

Upper Strength @ 00:20:00
Core Strength @ 00:10:00

Actually did get in a spin - only for 40 minutes but it was better than nothing!

Spin @ 00:40:00

Could NOT get to sleep last night :( so when my alarm went off at 5:30, I struggled to wake up. Changed into my running clothes and still was super groggy so I decided to go back to bed. Unfortunately, I could not go back to sleep but while I tossed and turned, I came up with an idea to split my 10 mile run today and do a 6-7 mile route in the morning and remaining 3-4 miles this afternoon.

6.5 Mile Run @ 01:05:00

Got in my 2nd run on the treadmill at work.

3 Mile Run @ 00:28:00

This morning I was able to sleep until the alarm went off at 4:40 and felt pretty strong during swim practice. We had a set of 3x300's (whew) and I was able to keep up with the big kids!

2100 Swim Practice @ 00:50:00

Had to get out early this time because of an early AM appointment that I had to catch an early bus for. Can't WAIT to get in a run after work - it is BEAUTIFUL out there!!!

Because I had my car, I decided to drive to the Howe Street stairs for my workout. Started by parking at the top and running the mile loop to the bottom. Did stairs for 20 minutes or including a bit of a ladder workout - 1 up, 1 down, 2 up, 2 down etc. Finished by reversing the 1 mile loop back to the car. I had lots of company on the stairs :)

Stair Workout @ 00:45:00

Was wide awake this morning at 4:30 so getting up for swim practice was not at all difficult. Today was IM day and it while it felt really good to swim, I was feeling a bit of jet lag and ended up getting out about 10 minutes early.

2200 Swim Practice @ 00:50:00

Got in another treadmill run in the little fitness center before we
headed out for lunch and to the airport. I set it at random and kept
the pace at 8:35 even though I don't think it was actually that fast.
I was a bit too comfortable running :)

7 mile run @ 01:00:00

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Got in a good longer run today from the hotel room. It was colder than
I packed for and I only had a short sleeve shirt and shorts.
Fortunately it was sunny and I got to run uphill the first few miles
so I was able to warm up a little. I found a great route that even
included some trails!

It's been a wonderful visit and I have had a great time getting to
know my sister and nieces. Of course spending time with Suna is always
fun too :)

12 mile run @ 02:00:00

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Yesterday was a travel day so I didn't get in a workout. This morning
I awoke to HAIL (for goodness sake) so after waiting around a bit, I
finally decided to try out the dinky fitness room at our hotel. The
treadmill was decent enough and I did the pre-programmed hill workout.
Then did some free weights and core.

5 mile Treadmill Hill Workout @ 00:50:00
Upper strength @ 00:15:00
Core @ 00:10:00

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I had an 8 mile run on my schedule but managed to turn it into a very slow 9.5 miles. Ran from home through Ravenna Park (pitch black!) and on the trail towards Gasworks. On that trail, I was reminded why I LOVE this city so much. It was a beautiful moment - running in the crisp darkness watching the city wake up. Then I headed up Stone Way and finally home.

9.5 Mile Run @ 01:40:00

I leave for San Antonio early tomorrow morning and the next four days will be about squeezing in whatever workout whenever I can...

So there's a new(er) guy in the lane who is just too flipping fast. He also does not believe in taking too many breaks either so it turns out to be one big unpleasant chase for me. A couple of people in the lane throw on buoys, fins, paddles - whatever it takes to keep up that's not my style. I guess I am just old school.

After the first set of 75's (getting lapped...) I moved down a lane and kept it simple. Still got in a good workout.

2500 Swim Practice @ 01:00:00

Got in a lift at the gym at the end of my work day. It has been (egad) weeks since I have lifted so I am going to pay for this tomorrow.

Upper Strength @ 00:10:00
Lower Strength @ 00:20:00
Core @ 00:10:00

I have been sleeping terribly lately and last night was no exception. Apparently I set my alarm incorrectly because it did not go off and I was able to sleep in until about 6:30. Was not feeling terribly inspired to run but did a tempo run on the treadmill while listening to my audio book. I then changed into workout clothing when I got home with the intention of going to the gym but here I still am, in Lycra/Spandex...blogging and watching "The Biggest Loser". Hmmmm....

4.25 Mile Tempo Run (3 miles at 8:34 pace) @ 00:40:00

Swim practice was good because I could actually keep up with my lane mates today!

2600 Swim Practice @ 01:00:00

I have been unable to get myself to blog regularly but I have been keeping up with my training. Last week, I ran the Lord Hill 50k in Snohomish and had a good time running through the beautiful 3 loop course. I did the first 2 10 mile loops in exactly 2 hours each but the last loop took me 2 hours and 45 minutes. They added an extra loop of 1.07 miles and apparently it took me 45 minutes to do that :(

It did take me longer to recover than I hoped it would and I ended up going home sick and taking a sick day at work. I did not feel better until Thursday so it has been a light training week.

Today I planned to run 12 miles but ended up doing only 10 because toe (sans toenail as of Saturday) was really beginning to hurt. It was important to me to get in a run, and soak up as much sunshine as I could.

10ish Mile Run @ 01:36:00

Decided to let my body decide when I was ready to wake up. I ended up sleeping until 7 and missed swim practice. Spent the morning working on homework promising myself a bike ride in the sun once I finished.

After cleaning the chain, and pumping up the tires that were practically flat from months of neglect, I hopped on the bike and went for a spin. Had a semi-route in mind and managed to meander along the edge of both Lake Washington and Lake Union, and even got a little lost on the top of Queen Ann.

26.4 Mile Ride @ 02:06:00

There was some drama today in our swim lane so the workout had some unintentional extra rests. Unrelated to the drama, I do wonder if I am getting slower or if my lane is getting faster...

2500 Swim Practice @ 01:00:00

Got in a WONDERFUL speed run in the sun during my lunch break! Kept a sub 8 min mile pace :)

4.25 Mile Run @ 00:30:00

Last week, I cashed in my Christmas present. A session with Jerome. OH. MY. The workout was/is great but it made me whimper pretty quickly. In my defense, I was having a tough time recovering from the Orcas Island 50k.

However, this week finds me much better rested and finally running at an average pace for me. Got in my medium long run today and Jerome's Plyometric workout in the evening even though doing those moves at the Northgate Gym made me feel like a complete self-conscious dork.

9 Mile Run @ 01:43:00

Strength @ 00:45:00

Today was the Orcas Island 50k and it could not have been a more beautiful day for it!  Knowing I was not going into it as trained as I should have been (missed my 4th training run the last few weeks), a bit stressed from school/work and a few pounds heavier, I committed to just running MY race and enjoying the experience.

And what a feast for the soul! Ruth scored us an amazing suite with a mini-kitchen, a fireplace and view of the water. From BED.  The run itself was simultaneously cruel and stunningly generous and I experienced the usual highs and lows that come along with it. Couple lessons for next time - get in FRONT of nutrition and really practice downhills.  Looking forward to future runs and adventures. Quick shout out to Barbara Rose who had a great fast run!

31 Mile Run @ 07:45:00 ? 

Swimming only - kept it easy.

2500 Swim Practice @ 01:00:00

Got in a run this morning and managed to wipe out again on the sidewalk near Greenlake.  Ruth mentioned that she was a little concerned about sending me up a mountain this weekend if I trip on a flat sidewalk!

7ish Mile Run @ 01:06:00

Then got in a very quick lift before catching the last bus home.

Core @ 00:10:00

Weights @ 00:20:00

Ouch. Swam with the fast people today but managed to hang in there except for only one 50 (pull).

2800 Swim Practice @ 01:00:00

Had to get to work early so only got in an hour of Yoga.

Yoga Class @ 01:00:00

Then went for a 4 mile fartlek run during lunch - sprinted between fire hydrants.

4 Mile Run @ 00:35:00

Because I had a short long run on Sunday, I was able to get up for swimming!

2500 Swim Practice @ 01:00:00

Then crammed in a very quick lift in order to catch the last bus home.

Weights @ 00:20:00
Core @ 00:10:00

Taper for the Orcas 50k has begun! Had a 12 mile run on my plan, but ended up running a 14 mile route instead. Wasn't too worried about the extra mileage - had skipped my speed run workout so I was behind. All my runs this week have included running up Freemont and I hope that I am paying the pain forward. Hear that Mt. Constitution?

14 Mile Run @ 02:06:00

2700 Swim Practice @ 01:00:00

Been a long week and I was super tired...skipped the speed run in favor of happy hour with Ruth.

Got in a good run this morning from home through Ravenna, on the trail and home via Freemont.

10.5 Mile Run @ 01:40:00

Swimming only today.

2700 Swim Practice @ 01:00:00

Made it to Yoga this morning and was pretty tight. Ouch.

Yoga @ 01:30:00

Then got in a really good hill workout on Beacon Hill. Did 7 repeats
between 2:33 and 2:45 and really worked hard both up and down.

Hill Repeats @ 00:50:00

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Turned off the 4:40 alarm and got an extra couple hours of sleep.

Managed a lift during the day.

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

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I thought that my long run was supposed to be 19 miles so I did a route starting with a loop around Seward Park, back through the Arboretum, over Univ Bridge to Gasworks, then home via Freemont.

When I got home, I learned that it was actually supposed to be only 17 miles. BUMMER!

19 Mile Run @ 03:05:00

Swim practice this morning included a "fun" set of 100's (5x100 on 1:50,5x100 on 1:45, 4x100 on 1:40, 4x100 on 1:35). Was a bit scared of the last set but made it through. Then spent the remainder of the day doing homework.

4000 Swim Practice @ 01:30:00

Swim practice this morning was a billion 25's. Ugghhh.

2500 Swim Practice @ 01:00:00

Won't even try to catch up at this point - just moving forward.

Got in a run this morning and even though my last run (hill repeats) was on Tuesday and I only swam on Wednesday, I was feeling tired.

8.5 Long Medium Run @ 01:15:00

Went to Seattle Fitness' Boot Camp class in the evening and dispute the theory of muscle memory. As a child, I was good at jump rope but my muscles apparently have no memory now...

Boot Camp Class @ 01:15:00

Yoga class was HARD this morning but I was not the only one barely making it through...we all vowed to be better next week! Laurie also gave me hamstring homework to do every day - she wants to help me touch my toes within 2010~!

Yoga @ 01:15:00

Went for a run during lunch and managed to keep my pace up a bit. Not exactly tempo pace but not terrible...

4.7 Mile Run @ 00:41:45

Had a good swim this morning but was still feeling my shoulders a bit.

2700 Swim Practice @ 01:00:00

Then got in a spin class at the work gym.

Spin Class @ 00:45:00

Today's run was 15 miles and I decided on a route from home, to and around Lake Union and back. Felt good starting out despite the cold warning symptoms I was feeling last night. Was definitely tired the last 40 minutes (most uphill). I also tried to just drink Nuun, with the thought that I would also include an energy bar. Apparently my old habits followed me into 2010 and I did not eat a thing but still maintained a 9:15 pace although I was whipped when I got home!

15.3 Mile Run @ 02:22:00

I pretty much dissolved into a puddle after yesterday's Sun Salutations - I was pretty exhausted both physically and mentally and happily crawled from the couch into bed at 7:30.

My swim lane had 7 people in it so I swam down a lane and was pretty glad I did. My shoulders were sore from yesterday and the pace was just my speed!

4000 Swim Practice @ 01:30:00

We got home around 1 AM from Georgia. I was over-cookied, under-sleeped and still on East Coast time. I had registered for the 108 Sun Salutations Workshop I attended last year on the first day of the New Year. I discovered that I am slightly less flexible but stronger this year. Bring on 2010!

108 Sun Salutations @ 02:00:00

I have not been very good about keeping up on my blog but am doing a bit better filling in my spreadsheet...just a bit.

I haven't been feeling super excited about the marathon on Sunday. Haven't even signed up yet! Been training, but not been as focused on this race as I have on other marathons. Didn't make it through 10 x 800 on the 3:50 and knowing that will carry me through mentally. Also have put back on the weight I lost plus a few extra pounds so that doesn't help. I stopped WW a couple of months ago after not seeing results for weeks and recently decided to track everything I ate for 100 days. I am on week 3 of that and I am trending upwards on the scale. But I at least have much more information about my eating than I have ever had before so that is good. Making some adjustments to the tracking program helps too.

Anyway, I had a good workout day today starting with swimming. Because my lane was crowded, I swam down a lane and led it so I got more rest but it took a bit more effort than being a caboose. One of the guys in the lane said after "It is good when you swim in our lane. It hurt, but it was still good."

2500 Swim Practice @ 01:00:00

I was then trying to figure out to do a taper run but yet get in a decent workout so I came up with the brilliant (the brilliance has been questioned by Ruth) idea to do the spin class at work followed with a 3 mile treadmill run at an 8:35 pace. I worked super hard in the spin class and then hit the run with everything I had left, including the last .25 at a 7:30 pace :)

Spin Class @ 00:50:00 bricked with a 3.25 Mile Run @ 00:30:00

I was super tired during swim practice this morning :(

3450 Swim Practice @ 01:20:00

Got in my short long run today during lunch. Brrrr! Ended up going a
mile over and doing it at a tempo pace - 8:40. So odd that I could
not even hit that pace during my scheduled 5 mile tempo run on Monday.

11 Mile Run @ 01:35:45

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I went to Swim Practice this morning because I am doing the Stair Climb with Seattle Fitness tonight and wanted to take it easy on my legs. Today was backstroke day and, oh boy - I really have no natural talent for the backstroke whatsoever...

2200 Swim Practice @ 01:00:00

The stair climb was a lot of waiting around, but the climb itself was FUN. Next year, I will train to hit it under 10 minutes :)

56 Floor Stair Climb @ 00:11:45

Swim practice was good today - I managed to stay with my lane during the 1000 free!

2800 Swim Practice @ 01:00:00

Then I checked out the spin class at the work gym. I ended up getting in a really good workout despite my initial skepticism about the extra bouncy instructor who seemed to be auditioning for the next trainer spot in "The Biggest Loser..."

Spin Class @ 00:45:00

Rest Day!!!

Yoga @ 01:15:00

Slept through swim practice but got in a lift during my lunch.

Upper Weights @ 00:30:0
Core @ 00:10:00

I did my tempo workout after work on the treadmill but soon realized that my body was super tired :(. I stuck with it but the tempo portion was HR only, not pace because I had to take it down to 8:45ish to make it through.

5 Mile Tempo Run @ 00:48:00

I had a 22 mile run on my schedule for the day and planned a route starting at Gasworks that involved a loop of Lake Union with a 7 mile out and back on the Burke Gilman trail. Of course, if one pauses to actually DO the math (not like I did...), it only comes to 20 miles so I had to improvise and added a bit on the trail before turning around.

The good news is that I did not underestimate. The bad news is that I overshot the distance by 2 miles. I ended up running it at about a 9:10 pace because I thought I was only doing 22 and didn't want to lose time -- far more work than I really wanted to do!

24 Mile Run @ 03:40:00

Swim practice was great, in that really hard kind of great! We had an aerobic set that was exactly that for my lane mates, but more of a sprint for me. However, I managed to hang on and make it through without having to take a rest! By the time it was over, I was spent and happy to be DONE for the day.

3800 Swim Practice @ 01:15:00

We had a wonderful Thanksgiving celebration last night at a friend's house and over-indulged more than just a bit. Slept in this morning until 7 and headed into work for a short day.

On the way home, I went to the Roosevelt Track to get in a speed workout. First time on that track and I really loved it! The venue, NOT the workout. I made it through 6x800 (3:45, 3:39, 3:40, 3:37, 3:39, 3:34) and it wasn't pretty! I did remind myself that I was not recovered from both last night's festivities and this was my third day in a row of running.

4.5 Mile Interval Run @ 00:37:00

Got in a little bit of core at home before we headed to the gym for a rather unenthusiastic lift...

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

Swim practice was CROWDED this morning and we had 8 people in our lane! The workout was really good but I made the mistake of trying paddles during the 20x50 pull set. I made it through 10 before my shoulders just had enough. Definitely need to work on my stroke technique!

3250 Swim Practice @ 01:15:00

We hosted a little "pool party" brunch after and got to catch up with friends a bit. I was feeling a bit anxious about not getting in 4 runs this week and after my food digested, I went for a hilly run around the neighborhood. Definitely did not break any speed records but it was an honest effort.

4.5 Hilly Run @ 00:42:20

Didn't have time to get in a full 10 mile run before our evening plans with friends but did get in 8 and felt great!

8 Mile Run @ 01:15:00

Yoga was great today! That was it :)

Yoga Class @ 01:15:00

Was feeling a bit wiped during swim practice but made it through. Also got in a lift before the end of the day.

2500 Swim Practice @ 01:00:00

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

Got in a nice soggy run in the rain this morning that included some of the Arboretum, Interlaken, Lake Union and along the waterfront.

18 Mile Run @ 03:00:00

My choice to skip swimming all week definitely caught up with me this morning during Sat swim practice. Ended up getting out 15 minutes early and feeling super super tired :(

3500 Swim Practice @ 01:15:00

I had an illusion of going to the spin class I liked but gave it up rather quickly in favor of cleaning and resting for a fun afternoon and dinner with friends.

Wimped out and did my tempo run on the treadmill this morning. Did a .75 WU, 4 miles at an 8:20 pace and then .25 CD.

Tempo Run @ 00:45:00

I have not blogged in a very long time and I won't try to catch up at this point. Just a note that I was happy with my 10k Carkeek Trail Run finish on Sunday.

I have been dealing with a very stiff/sore neck and accompanying headache :( so this morning I skipped swimming (AGAIN this week...) and did a mini yoga DVD workout. It seems to have helped a little.

Yoga @ 00:30:00

After work, I tried the Boot Camp class at Seattle Fitness and got a proper butt whooping.

Boot Camp Class @ 01:15:00

Enough procrastinating, no more excuses. I had a choice to either get in my 50k run or waste a taper week (minus yesterday's killer spin class...).

Ruth dropped me off at the Lake Sammamish trail in Issaquah and I ran to U Village. My goal was to do the 50k in 5 hours and I ended up going over by one minute...but was pretty damn proud of myself. Granted, it was a super flat route...but a 5 hour 50k is a bit aggressive for me at this point in my training.

I was definitely hurting by hour 4 and had to dig a bit deeper than I have for quite a while. When I did, I had this moment when I said to myself, "hey, I remember YOU". I really have not worked very hard lately...since training for IMCD actually and this week has me back to that place of pain (interval run, killer spin class and finally this run) yet deep satisfaction that I am no longer avoiding the hard stuff.

31.3 Mile Run @ 05:04:00 9:42 pace (did the 50k in 05:01:00)

Last night, I was feeling a bit ambivalent about the 50k I was planning to run. Ruth had also done the thing I never do...planned ahead and looked at the race web site. Apparently I needed to let them know a couple of weeks ago that I was planning to run...oops. So I decided to let my need for sleep determine whether or not I was going to go. If I woke up early and was really raring to go, we would head out. Otherwise I would do my own 50k. I slept in until 8:00 (luxury!) and then looked at the weather report (thunderstorms!) ...and Wally in the tub...

I decided to postpone the run until it was a little less dangerous to be out and Ruth and I headed to 24 hour so I could get in my first spin class in a very long time. I had a terrific instructor and really worked my ass off :) Then we hit the town and did not get home until after 10:00 PM. Oh yeah, we're PARTY ANIMALS.

Spin Class @ 01:00:00

Had a good swim workout this morning.

2500 Swim Practice @ 01:00:00

Then Ruth and I went to the gym to get in a lift.

Upper Weights @ 00:30:00

I was planning to get in my usual 10ish mile run today but had the sense to look at the training plan Cheryl sent me and was happy to learn I only had 6, because I was tapering for my 50k this weekend.

6.4 Aerobic Run @ 01:02:00

I then went to Seattle Fitness to get in my lift but decided, at the last minute to join Heather's boot camp class for abs from hell. Ouch. Fortunately, Ruth was finished with her client partway through the class, and because she was my ride home, I happily left early :)

Core @ 00:15:00

Had to leave swim practice a little early to catch a bus.

2000 Swim Practice @ 00:45:00

After work, I did the unthinkable and COMMUTED home on my single speed -- the one that has been sitting in the bike room at work for MONTHS. I pumped up the tires, put on the summer cycling clothing I still had stashed in my file cabinet (fortunately, I had a long sleeve workout shirt I could put on underneath) and headed home.

12 mile Bike Commute @ 01:00:00

Yoga Class @ 01:15:00

I got in my first speed workout in a very long time after work on the treadmill. After the first 800, I really thought I was going to DIE but toughed it through to get 4 of them in at a 7:30 pace.

4 Mile Interval Run @ 00:40:00

2700 Swim Practice@ 01:00:00

Got a serious ass whooping this morning in the pool.

4400 Swim Practice @ 01:30:00

Got in a lift before core class.

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

Then I blew off my tempo run in favor of dinner with Mom at Flying Fish :)

Got in an aerobic run this morning. Ruth dropped me off on her way to the gym I ran around Lake Union, back to UW and home via Ravenna.

10 mile Run @ 01:40:00

Swim practice was all I got in today.

2700 Swim Practice @ 01:00:00

Mom and Heather came in last night and I slept in through yoga class. I was able to manage a quick lift in the evening though.

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

Swim practice was good this morning, got in some extra yardage!

2700 Swim Practice @ 01:00:00

Then did a stair workout in the building - nice to stay out of the rain today :)

Stair Workout @ 00:40:00

Ruth dropped me off at Marymoor this morning for my long run. I kept the pace below a 10 minute mile and changed my timer to drink some gatorade every 10 minutes instead of the 15 I had been doing before. My new hydration pack continued to work like a charm! I felt great most of the run except that I got a litle "burpy" near the end.

22 Mile Run @ 03:28:00

Went to GL Saturday swim and got in a really good workout with Katie and Gisela who also showed up :)

4000 Swim Practice @ 01:30:00

This morning, we all slept in and then went to the gym at Northgate so Ruth could machine hop and I could get in my first speed workout in...oh months. It was a good idea to work out indoors because I am still dealing with a very sore throat and congestion.

I warmed up for a mile at a 10ish pace and then did 3 miles at an 8:20 pace (I am supposed to do 8:25 but my only choices were 8:27 or 8:20). Then cooled down for .5 miles and did a bit of core while Ruth finished up. Now, if I can survive a full work day today, I would love to get in a lift after work. Stay tuned!

4.5 Mile Tempo Run @ 00:40:00

I set out with the intention of making up for yesterday's non-run by getting in a long one. Ruth dropped me off downtown right outside the gym and from there, I ran around Lake Union and then down the Burke Gilman to U Village and back home via Ravenna and Roosevelt. I actually felt good during the run itself (even the hill up Roosevelt felt good) but once I was done, I was DONE and just wanted to melt into the floor. Stoopid cold, sickness crap :(

10 Mile Run @ 01:40:00

Swim practice was not so good today. I was just really really tired and my arms felt like rubber chickens. I hung in there for a bit but ended up getting out early.

2000 Swim Practice @ 00:50:00

I continued to feel super tired and ended up leaving work early and headed straight for bed and got in a good nap. I had a fantasy of getting in a run in the evening but my body simply refused.

Yoga today. Was feeling a wee bit more flexible than usual so that was good :)

Yoga Class @ 01:15:00

Swim practice this morning was good - the lane was really crowded but I was able to keep up with the pack, even during the 500!

2800 Swim Practice @ 01:00:00

Then got in a quick lift after work even though I was not feeling particularily inspired...

Upper Weights @ 00:20:00
Core @ 00:10:00

Got in a good run this morning with BR basically an out and back from the Japanese Gardens to and around Seward Park and back.

19 Mile Run @ 03:00:00

Ruth and I hit the Saturday morning Greenlake swim and I had a great workout! It was my first weekend day in, I don't know how long that I just felt like it was a "normal" Saturday with no heavy training pressures or even school. Whoop whoop!

3700 Swim Practice @ 01:30:00

Skipped swimming this morning but did make it into core class.

Core Class @ 00:30:00

Then I met with Cheryl to talk about the plan for running a 100 this summer...yikes! Apparently she thinks it is doable...

Got in a good aerobic hilly run this morning before heading into work. It ended up being my only workout of the day.

9 Mile Run @ 01:30:00

This morning was another 30 minute time trial and I managed to get in one more 50 than last time with a total of 1850. Need to continue to focus on endurance!

2300 Swim Practice @ 01:00:00

Yoga was fabulous this morning :)

Yoga Practice @ 01:15:00

Got in aerobic run during lunch today, first one in the rain this season :)

4 mile Run @ 00:38:00

So just when I thought I could see the light at the end of the tunnel by finishing my Intersession class on Sunday, work hit hard on Monday.

Made it to swim practice this morning but that was it. Had an idea that I might be able to lift but that went out the window.

2500 Swim Practice @ 01:00:00

Very early start this morning to head North to the Baker Lake 50k run. We drove into the parking lot just in time to see the early starters leave. The route this year was not the same double out and back like last but instead we headed up a a dirt road initially for 2.5 miles and then back down to hop on the trail for an out and back.

The weather was perfect and I just figured that I would end in about 6 hours, like last year. Second mistake... My first had to do with nutrition/hydration...will I ever learn?!?

I started well and did not go hard up the road like I had last year. A couple of runners next to me were saying "Walk early and often." Good advice! Of course, they wondered if that was correct and thought it also might be "Drink early and often." I liked that too for off-race living :)

Got a quick top-off to my water bottle for the trail and got to see how much I have learned about running on trails in the past year. Last year, I remember thinking that the trail that was advertised as non-technical really was technical. This year, I agreed that it was not technical and actually was a lot of fun!

At one point, I was following a guy who was running the perfect pace for me. This lasted for a while until he realized he had someone behind him and a bit of a captive audience. He then started into his favorite topic. Him. The more he expanded on his topic, the slower his pace got and I found myself wondering about trail etiquette. I had seen him surge ahead and knew that if I passed him, he could leapfrog me easily and I would be in the same position. Fortunately, a bit into the lecture, we were passed by a woman and gave him incentive to pick up the pace again. But then he started to slow down and continued his talk. Yikes! I decided to pass him and chase Vonn (sp), the runner who passed us. I also learned that she had just run a 100 miles last WEEK. wow. I also learned later that it was her first 100 miler and she came in 2nd in 11 hours. Hard Core!

I learned a lot from drafting her for about an hour and marveled at how agile she was on the trail. At the turn around rest stop (3.5 hours in), I gushed a bit at her and how amazing she was. She then took off and I only caught up with a glimpse of her back once after.

I was completely out of fluids, filled up on Heed (an electrolyte drink, but I forgot to ask if it had calories) and a handful of peanut M&M's and turned around to the finish. Eventually, I caught up with Lori, a tiny tiny runner with a red ponytail. She was super sweet and chatty and was working towards her goal of, get this....50x50 miles in a year to celebrate her 50th birthday. I paced her and found her favorite topic a bit more interesting :) I learned that she was the Canada national champion for women 50 and over (100 milers) as well as the United States. Then my right calf started to seize up and my legs simply gave up and I watched her perky ponytail bob further and further away.

I realized I was in trouble...I was almost out of fluids, feeling dizzy, my calf kept on cramping and still out pretty far on the trail. I wanted water badly and was bonking. Fortunately, I ran into a guy named Tim who was kind enough to give me some water from his hydration pack and we finished together. He was a great conversationalist and we ran home together.

I ended up finishing slower than last year and now I realize my slower time was much more related to hydration/nutrition than strength. Also, I pushed it too hard pushing to keep up with some of the TOP WOMEN in trail running. My nutrition for the first 18 miles was 16 oz of Gatorade and one gel. On the way back, I drank 16 oz. of Heed, one gel and 4 oz of the water Tim gave me. I think that also may have contributed to how horrible I smelled after. Exceptionally RANK...to the point where Ruth had to filter...

I do love this stuff though...and....want to run a 100. Ruth said that she thinks these races are very bad for me because I get ideas from other nutcases but I am really hooked! I found a page last night, the WA Trail Running Series and decided that I want to do these in 2010. Cheryl, we need to talk!

50K Trail Run @ 06:26:00

The swim alarm was BRUTAL this morning and I went back to sleep. Because of that choice (and work), I was not able to get in a workout at all today. Officially my 2nd rest day this week...

Went to bed at 8 PM and got some really good sleep :)

Went for a run down to and around Greenlake, doing short fartleks around the lake. Felt really good, for the first time in a long time...

5.5 Mile Run @ 00:53:00