Today's long run was 10 miles. Ruth and I did our usual route when we drove to Gas Works, ran around Lake Union and I ran home via Stone Way.

10 Mile LSD Run @ 01:30:00
140a

We take Janarah to Snoqualmie tonight for tubing. Should be fun!

This morning I decided to sleep in rather than go to swim practice. I was not feeling particularly tired, just really cranky and tired of running around as we have had something going on every night this week. I had a nice leisurely cup of coffee before heading into work in a far better mood than when I went to bed.

I left the comfort of the treadmill and Law & Order re-runs and took my tempo run outside today as my coach said I needed to include hills. Did my usual 6ish mile loop with a 1 mile-ish WU and CD. My distances are not exact as I have not mapped them and part of the run goes through the Mercer Slough. My WU is longer than my CD as I had to split the run into sections that worked with the intersections.

6 Mile Run @ 00:49:39 (4 Miles Tempo/Race Pace)

WU @ 00:11:46
135a 171m 125e

Tempo/Race Pace @ 00:34:47
159a 175m 168e

CD @ 00:03:05
147a 169m 143e

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Lifted after work but did not do legs.

Weight Training

CORE
3 x 1:00 Plank (5 sec one leg up, 5 sec both down, 5 sec other leg up)
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
2x12 Ab Crunch Machine @ 15 lb
Back 2x 15 @ 10 lb plate

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Assisted Pull ups 1x8, 1x6 @ 125 machine

BICEPS
Concentration Curls 1x13, 1x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

Had a good swim practice this morning. Did a set of 1x150 (100 for time, 50 recovery) with the 100's on the 1:23, 1:25, 1:25 and 1:26. Next time -- all of them on the 1:23!

Swim Practice 2600 @ 01:00:00
____________

Spin class was abbreviated today with meetings right before and after. However, I did manage to get in a workout before leaving a little early.

Spin Class @ 00:41:00
141a, 161m

Traveled to Portland all day so today was a pseudo-rest day.

My shoulders and legs are aching a bit from yesterday so swimming was not completely easy. However, Sarah swim today so that always makes things better!

2300 Swim Practice @ 00:50:00
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So for weight training today, I mixed up the order to do my core first and will now list my weights in the order I do them. I am also color-coding my workout and RED will indicate if I went up in weights and BLUE will indicate if I went down.

Weight Training

CORE
3 x 1:00 Plank
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
1x 12 center, 1x8 each side situp on slanted bench, 1x5 center
1x12 center, 1x8 each side Leg Up on Slanted Bench
Back 2x 15 @ 10 lb plate


SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x16 @ 6 dumbbells


CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 1x15, 1x12 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x13, 1x12 @ 20 dumbbells

TRICEPS
Kick Backs 2x15 @ 10 dumbbels

LEGS
Lunges 2x15 @ 10 lb dumbbells (legs tired from yesterday)
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 90 lb
Hamstring 2x12 @ 55 lb
___________________________

Went for a fun aerobic run with Katie after work around Greenlake. Did not have my HR monitor and we tried to keep it aerobic -- until she went too fast (but of course she said that I was going too fast...)

3.5 Mile Run @ 00:27:30 (guess)

We went cross-country skiing today at Snoqualmie Pass with our friend Cara (who skied telemark on another area).

The total trip was about 10 miles or so and we were out there for about 3 hours. I will count it as a running workout.

This morning started out badly because my weigh-in had me up again. I am trying not to get too caught up in the numbers because I feel strong and know that I am fit. But it does not mean that I am not a complete head case about it :(

168

Did a long run today and coordinated it well with Ruth's bike ride. I drove to Log Boom and left the car -- and she rode from home around the North end, picked up the car and drove home. From there, I ran down the Burke-Gilman to Gas Works and then up Stone Way, across Greenlake and up the final hill to home.

While I running on the Greenlake path, I heard a runner coming hard up behind me and it turned out to be Eugene :)
It sure was nice to run and chat with him at the end of a long hard run but I could not convince him to go up the final hill with me! I tried to do last mile fast mile from 80th and 5th but I did not have much left. I did get my heart rate up though.

16 Mile Run @ 02:38:28
146a (last 00:08:49 at 157a, 162m)

This morning, I had almost convinced Ruth to skip swim practice and sleep in. Sleep has been a gourmet commodity in our really busy week. But she was unable to fall back asleep and I reluctantly agreed to go to practice with her.

I am glad I went because I had a terrific workout! I swam with Sarah and Duncan and worked very very hard to keep up with them. We had a workout in honor of Friday the 13th and did sets of 13 x 50 and 75. The 13 x 75 was quite challenging as the odds were fast and hard. I kept my head down and focused on my streamlined "swimming tube" to not get dropped completely.

Swim Practice 2500 @ 00:55:00

I have an aerobic run planned at lunch and Ruth and I are going to lift weights after work. Then tomorrow will be a complete rest day (I promise, coach!).
_________________

I just had the best run! I feel like something clicked yesterday and I am instantly stronger. It started during swim practice yesterday and I was able to engage muscles and body and power up to keep up during the 300's. Then during spin class, I engaged my hamstrings and core and was able to make it through a strenuous strength training set. Today's swim practice was also hard, but I was able to engage everything -- my mind, breathing and muscles and keep up. Then my run just felt strong and smooth. When I hit the hill at the end of the 6 miles, I just thought "bring it" and sailed right up. I did a bit of core after my run to get a head start on tonight's last workout.

So there may actually be something to this weight training. Imagine if I had started this years ago when my coach told me to!

6 Mile Aerobic Run @ 00:53:11
146a

CORE
3 x 1:00 Plank
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
_________________________

A triple workout on the Friday of a long week finally humbled me. I struggled with lifting after work but made it through.

Weight Training

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x16 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x13 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 80 lb
Hamstring 2x12 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells

CORE
1x 12 center, 1x12 alternate side situp on slanted bench, 1x5 center
1x12 center, 1x8 each side Leg Up on Slanted Bench
Back 2x 115 @ 10 lb plate

Had a good swim practice this morning despite Emily being a no-show. Because Sarah wrote the workout, it took a bit longer for our lane to get started so the distance was not as long. But I hung in there easily on the 300's.

Swim Practice 2300 @ 00:50:00

Then Dina kicked my ass in spin class.

Spin Class @ 00:50:00
139a, 166m

Had a good brick this morning. Did the 6AM Spin Class with Dina who really focused on leg strength today. Not too much fun for me because my legs are complaining about yesterday's lunges...

Then a 3 mile tempo (race pace 8:20) run on the treadmill. I am done for the day! :)

12+ Mile Spin Class @ 00:47:00
129 a 161m

3 Mile Race Pace Run @ 00:25:00
163a 187m

Had a great swim practice this morning. It is always nice to swim with Sarah :)

Swim Practice 2500 @ 01:00:00

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x15 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 80 lb
Hamstring 2x12 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells

CORE
1x 12 center, 2x12 alternate side situp on slanted bench, 1x5 center
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 10 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

I "cheated" and weighed myself this morning to see if there was any credibility to Ruth's theory that we ate a lot of salty food on Friday and Saturday nights -- affecting the weigh in. I was down again to 166.8 which is in line with the gradual weight loss I have been achieving. Or I am simply dehydrated :P
______________________

Ended up being an unplanned rest day today. Because I was concerned about Janarah after her tough game yesterday, I called her on the way to my CompuTrainer workout. Her mom told me that she had a really rough night on Sunday as the basketball game was the last straw in a stressful week. I cancelled my participation in CT and scooped her instead. Ruth and I had dinner with her and just spent the evening talking with her and playing board games.

Damn. This week's weigh-in finds me back to where I started at the beginning of December. This is discouraging because I am making better food choices and my workouts are increasing in both time and intensity but my body is not budging. Crap.

168.2 (+1)

Have a 15 mile run planned. Running from home to West Seattle to meet Ruth and Gisela at All-Star Fitness.
___________________________

Did my LSD run -- went from home to Greenlake and then over to Ballard and down 15th. Then I got on the bike trail and ran along the water downtown and over to West Seattle. While I dressed appropriately for North Seattle, I got pretty cold running along the sound and the wind was pretty unpleasant. However the run did not kick my butt too badly as I did some weights at All Star Fitness after my run but did not have time to get in a complete weight training session.

Not sure of the exact distance but I think my run was probably 15+

15+ Mile LSD Run @ 02:32:00
141a

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x8 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

Today's bike ride was a bit of an adventure. I rode with Ti Women at 10:00 -- who advertised the ride as -- and I quote directly:

"Ride appx. 3.5-4 hours out to Snohomish and back via Woodinville. Pace: avg 16-17 mph (we will keep an endurance-aerobic pace - no need to toss our cookies in January)."

However, those guidelines were not adhered from the start as we flew up the Burke-Gilman trail at 20-22 miles an hour with a paceline that scattered many disgruntled (rightly so) trail patrons. Then I barely hung on to Snohomish busting my ass to get with the group only to be dropped within minutes. Fortunately, Robin was very kind to ride with me and we paced each other back to the group.

Once we turned around in Snohomish, our Burke Gilman Trail karma came back and kicked our butts as the heavens opened up and we fought a headwind and sidewind and sheets of rain on the way back home. On the way back to Woodinville, a teammate -- Kelly was really beginning to bonk and fell behind. I soft pedaled and stayed with her as the rest of the group took off. We re-grouped in Woodinville and she was really getting shakey. When she turned off pull in to Wendy's and call for the cavalry, I followed her because I was very concerned about her being alone.

I forced coffee into her and we chatted for a bit to be rescued by Ruth. I lost my bike computer but Kelly told me that we rode 42 miles at a 15 average.

42 Mile Bike Ride @ 03:00:00

Another good swim practice and I was not feeling too trashed from yesterday's hard brick.

Swim Practice 2650 @ 01:00:00

Then lifted weights at 24 for lunch. I am done for the day!

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x12 @ 70 lb
Adductor 2x12 @ 80 lb
Hamstring 2x12 @ 55 lb
Leg Press 2x12 @ 130 lb machine

CORE
1x 12 center, 2x8 side situp on slanted bench
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 10 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

Today was a hard workout day. Started off the morning with our first swim practice in 2006 accompanied by Duncan and his pull bouy of death. Then off to Spin class where Dina worked us hard on the leg strength -- then bricked it with a 3 mile race pace run on the treadmill.

Swim Practice 2700 @ 01:00:00

Spin Class @ 00:50:00
139a, 159m

3 Mile Race Pace Run @ 00:25:00
160a, 173m

Went for an aerobic run this morning rather than the scheduled spin/run brick I planned (will do that tomorrow).

We ran from our house, around Greenlake and back up for a 6ish mile run. It took me a while to wake up and I did not feel good until we hit 80th and Roosevelt (perhaps because I knew I was almost home) where I kicked it up a bit.

I am happy to be done with my only workout for the day!

6 Mile Run @ 00:55:00
143a

Back to work today after a good break. Went for a swim at 24 because swim team practice does not resume until tomorrow morning. Did a very easy short swim.

Swim 1000 @ 00:30:00

Then went to 24 at lunch to lift weights. For the new year, I increased as many weights as I could and was suprised that I could handle the extra resistence. Guess I am not working as hard as I thought I was :)

Weight Training

CHEST
Bench Press 2x12 @ 50
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x12 @ 70 lb
Adductor 2x12 @ 80 lb
Hamstring 2x12 @ 55 lb
2x15 Lunges with 15 lb dumbbells

CORE
1x 12 center, 2x8 side situp on slanted bench
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 5 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

After a nice leisurely breakfast, we went for my scheduled long run around Lake Union. I then ran home from there for a full 10 miles while Ruth drove back. Kept the pace very very easy and felt good. Did "last mile fast mile" from Roosevelt and 80th to 90th and then to 12th. The distance was not exactly an entire mile but it was a good challenge as it was entirely uphill at the end.

10 Mile Run @ 01:34:00
143a
tempo portion @ 5:18
166a, 173m

Did a 10 mile Time Trial CompuTrainer session tonight with my bike team. It was quite hard especially because my legs were starting to feel the effect of yesterday's ski excursion.

10 Mile Time Trial @ 00:29:44
152a, 161m

Weekly weigh-in finds me down again slightly after last week's Christmas amnesty. Damn this is going slowly. Hopefully after all the holidays it will get easier.

167.2 (-1 total)

We are headed to Snoqualmie this morning for a day of cross country skiing.