Had a terrific ride today with the Cat 4 women. There were only seven of us and we rode to Marymoore, around Sammamish to Bellevue and back to Seattle. Near the end they dropped me -- my legs kind of gave out and I know that was a combination of running this week and possibly nutrition as I did not eat anything until 40 miles in. So I spent a lot of time chasing them the last 15 miles or so.

When I put my bike back in my car, I accidentally hit my HR monitor and lost all my data :(

55 Mile Ride @ 03:19:00
124a
_________________________

Weight Training

CORE
1x15 front, 1x15 each side, 1x15 front Ball
1x15 Slanted Bench
Plank with Rotation each side 2x12
3 x 1 Min Plank
Back 3x15 @ 10 lb plate
3x15 Captain's Chair

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

CHEST
Bench Press 2x15 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x15 @ 125 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells

Good to swim again :) In the beginning, the lane was crowded with 5 of us but we were down to 3 shortly into the workout.

I was not crazy about the sets and proposed that we turn the last set into a long pull. Duncan was more than happy to do so and did a 600 to my 500.

Swim Practice 2675@ 01:00:00

It was a beautiful day for a run! Made up a new route that wound through the Slough and got in about 6 miles.

6 Mile Aerobic Run @ 00:56:00
138a

Did my interval run today on the treadmill. Unfortunately, I forgot a pair of running socks and had to run in my dress socks and am now sporting the beginning of a blister.

I was so nervous going into this as I have not done intervals in a while -- at least 6 months. And 3x 1 mile seemed a tough way to start!

But I was fine. Put the treadmill at 1% like usual and did it at a 7:30 pace.

3x1 Mile Interval Run @ 00:50:00

1 Mile WU @ 9:00
155a, 188m

Interval 1 @ 07:30
187a, 203m

Recovery Walk/Run @ 05:53
137a, 197m

Interval 2 @ 7:30
191a, 201m

Recovery Walk/Run @ 06:16
140a, 189m

Interval 3 @ 07:30
192a, 199m

.25 Walk CD

Spin class was tough on me this morning. Felt tired throughout and struggled the entire time. Fortunately, I had a baby cliff bar in my bag and ate bites of that while I started my core and upper weights. That seemed to help but I need to figure out my nutrition when I bike or run in the AM followed by weights or I will just fall over!

Spin Class @ 01:00:00
131a

I had to work very hard mentally to get through the weights. I did break up my 15 reps into 5 each in my head to get through all of them. Tough day.

Weight Training

CORE

1x15 front, 1x6 each side, 1x6 front Slanted Bench Sit Up
2x15 Slanted Bench Leg Raise
3 x 1:00 Plank on ball
1 x 1:00 Plank with Rotation each side
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 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x12 @ 125 machine

BICEPS
Concentration Curls 1x15, 1x10 @ 20 dumbbells

Uneventful swim this morning with Duncan and Gisela. Got in some good yardage despite the 4x200 IM set.

Swim Practice 2600 @ 01:00:00

___________________________
Had a really good race pace run at lunch! Changed up my route a bit so I do not know my exact pace and increased the race pace portion by 1 mile as I am supposed to do. However, my HR averaged 157 for the 44:57 minute portion and if I was running a 9 minute mile, I was spot on for my 5 mile goal. But I know I was running faster than that :)

Race Pace Run @ 00:58:15

1+ Mile WU @ 00:11:48
145a, 182m

5+ mile race pace @ 00:44:56
157a. 176m

CD @ 00:01:29
139a, 162m

Made a 5AM decision to take today as the optional rest day it was and miss swimming. This optional swim/rest day on Monday is pretty tricky...

This week's weigh in has me down again. Much better after last week's ballooning...

165 (-3.2 overall)

We managed to get in a ride this beautiful morning before the Super Bowl parties started. Had a terrific ride around the North End of the lake with a killer climb up 65th at the end.

42 Mile Bike Ride @ 03:10:00

Today was a 10 mile run. Ruth took me on her favorite new route from Gas Works through Interlocken and then I ran home. I tried to do last mile fast mile but it was not terribly impressive as I was running uphill most of the time.

10+ Miles @ 01:42:30
145a

End of run @ 00:13:20
155a, 177m
___________________________

Then we went to the gym for a core and upper body workout.

Weight Training

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells
CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x12 @ 125 machine

BICEPS
Concentration Curls 2x12 @ 20 dumbbells

CORE
3 x 1:00 Plank on ball
1 x 1:00 Plank with Rotation each side
2x15 Captain's Chair
2x12 Ab Crunch Machine @ 15 lb
Back 2x 15 @ 10 lb plate
4x15 Crunch on Ball (front, each side, front)

Had a good swim this morning with Duncan and Peter despite not getting many breaks.

2650 Swim Practice @ 01:00:00

Then I took the day off of work and training. It felt luxurious and wonderful and I did not do a damn thing!

Did an aerobic run with Ruth this morning down and around Greenlake -- and then back home. My HR monitor showed me at a much higher HR than I know I was (170+) so it is not accurate.

6 Mile Run @ 00:55:00

______________________________

No Dina today and one of my least favorite instructors (would it kill her to give a cue) subbed for her :(

Anyway, after I adjusted my attitude a bit, I got in a good workout despite her. I just did my own thing (pretty much double the speed and resistance that she was giving) and kept my HR up.

Spin Class @ 00:50:00
141a, 166m

Today's workout was tough. I got up early, went to the gym and did my core, then a tempo run and then upper weights.

CORE
3 x 1:00 Plank (balance on ball)
1x15 front, 2x8 side, 1x8 front Incline Sit Up
1x15, 2x12 side incline leg up
1 x 1:00 Plank with Rotation each side
1x10 Ab Crunch Machine @ 20 lb
Back 2x 15 @ 10 lb plate

The tempo run kicked my ass as I decided to do a hilly route on the treadmill at an 8:27 pace. Halfway through, I was beginning to get woozy (at 4% incline) and re-set the terrain to my usual 1%.

Race Pace 5 Mile Run @ 00:50:00

1 Mile WU @ 9:39
127a, 144m

4 Mile Race Pace @ 00:34:00
156a, 173m

.25 Mile Walk

Then I was just terribly weak during weights and after a couple of sets, I took my reps down to 12 just to make it through.

Weight Training

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x12 @ 125 machine

BICEPS
Concentration Curls 2x12 @ 20 dumbbells

Swim practice was good this morning and I got in some decent yardage.

Swim Practice 2500 @ 01:00:00

Busy day at work and did not get in a workout at lunch. Came home and did a quick spin on my rollers while my dinner heated up.

12 Mile Bike @ 00:50:00

Tried to do my pace run today. Only had time during lunch and did it on the treadmill at 1% incline. Not sure how much running indoors affected my HR.

Here are my results:

WU @ 10:04
126a 137m

70% @ 9:31
146a 171m

80%2 8:41
159a 178m

85% @ 8:19
169a 188m

90% @ 7:37
183a 196m

Ended up taking all day yesterday as a rest day and we finally went to see "Brokeback Mountain" in the afternoon -- we have only been trying to find room in our schedules to go to a movie for weeks now.

Last night we went Dave's birthday party and had many Cosmo's :) So my weigh-in this morning was a combination of lots of alcohol the night before and day two of my period.

169.4

Did not ride with my team today -- instead rode for an hour on the rollers. We are going to lift this afternoon before going to Janarah's basketball game.

15 Mile Bike (rollers) @ 01:00:00

Weight Training

CORE
3 x 1:00 Plank (balance on ball)
1x15 front, 2x8 side, 1x8 front Incline Sit Up
1x15, 2x12 side incline leg up
1 x :45 Plank with Rotation each side
1x10 Back 2x 15 @ 10 lb plate
Captain's Chair 2x15

SHOULDERS

Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells

CHEST
Bench Press 2x15 @ 60
Chest Flyes 2x15 @ 30 dumbbells

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

TRICEPS
Dips 2x12

I cannot believe how many yards I got in today! Of course I spent the practice chasing Pull buoy of Death Duncan and one second break is enough for any interval Peter.

Swim Practice 2850 @ 01:00:00

_________________

Ran home from work today. Because I have a professional development event on Saturday, my manager let me take off at 3:30 to get in my 17 mile long run. My route went from downtown Bellevue across Mercer Island and the I90 bridge to Leschi, the arboretum, UW and finally home. I tried to do last mile race pace mile but did not have much left.

I came home to a warm house and Ruth made me my favorite -- Vegas spaghetti. :)

Long Run 17 Miles @ 02:50:52
140a

Met with my coach after swim practice today. This morning I swam with (okay, really far behind a lot) Duncan only. The hardest part was a set of 4x150 on the 2:15. YIKES. I was able to keep the first interval with Duncan and his pull bouy of death but then dropped to 2:20, 2:25 and finally 2:30 :(

Swim Practice 2300@ 00:55:00

My meeting was a really good reality check and focus session.

Below are my key take-aways:

• I still overtrain and need to train smarter. I work full-time and will destroy myself if I am not careful.
• The Boston marathon is a B Priority race. Deal with it.
• Once the Boston nonsense is over, I need to focus on my cycling as that is 70% of the Ironman. Even the elites walk some of the run of an Ironman and that really does not matter to me as I am not an elite :). I will end up walking part of it.
• Swimming is now down to two times a week. If I really want another swim, I may do it on Mondays. (She knows that I LOVE to sleep in on Mondays) so that was pretty sneaky.
• Running is up to 4 times a week in February and then 5 in March.
• If I get tired, I need to take off a workout rather than train myself into the ground.
• Weight training is down to 2x a week for upper and core. 1x for legs. (neither of us can believe I am actually whining about this reduction)
• Stretch my calves every day as many times as I can. I am getting some pain in the front of my legs and cannot afford shin splints.
• I can have a baby after the Ironman and still train for half iron distances with the right partner -- already got that :)
• I need to see my coach at least once a month as I am stubborn and she is the only one I will listen to.

_____________________

Went to Dina's spin class today. She started us out at a high resistance and my legs just screamed. But I made it through...

Spin Class @ 00:50:00

139a 171m

Decided to run at lunch today and get in a little more sleep than go to the early spin class. Did a race pace run on the treadmill and this time used the setting that had hills in it rather than the flast +1 incline I usually use.

6 Mile Run @ 00:54:00

1 Mile WU @ 09:20
142a

4 Miles @ 33:51
169a, 186m

.75 Mile CD @ 07:00
167a, 186m

.25 Mile Walk @ 04:09
128a, 161m 114e

It took me a very long time to warm up at swim practice this morning. My body felt like lead and I was POKEY. I am blaming it on last night's martini (only one but I have learned my lesson, coach).

Swim Practice 2300 @ 00:55:00

Weight Training

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells

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

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

TRICEPS
Assisted Dips 1x12, 1x8 @ 110 machine

BICEPS
Concentration Curls 1x12, 1x8 @ 20 dumbbells

LEGS

Abductor 2x15 @ 80 lb
Adductor 2x15 @ 90 lb
Hamstring 2x15 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells

Went for an aerobic run at lunch today. Estimate that it was between 5.75 an 6 miles. Varied my route a little to get in more hills. Got in a little core work right after the run.

Aerobic 6 Mile Run @ 00:53:00
139a

CORE
3 x 1:00 Plank (5 sec one leg, 5 sec both, 5 sec other leg)
1 x :45 Plank with Rotation each side
2x15 Captain's Chair

This morning's weigh-in has me down from last week. Going for a ride around the South end of the lake with my team at 10:00.

166.4 (-1.6, -1.8 overall)
______________________

I don't even know where to begin with the ride today. There were six of us total -- this is a ride put together by one of the Cat 4 women who wanted a no-drop "get in a workout and get to know your teammates ride". I was happy about that especially since the last ride I went to with the team left me really doubting (again) if this was the group for me.

I managed to keep up with them although they started really fast and my legs have been a bit mangled from all the recent activity -- most recently trying to keep up with a very happy and excited 12 year old last night for three hours in the Snoqualmie Tubing center. :)

We started from the Leschi Starbucks -- I drove down and left the car for Ruth to pick up as she did her own ride and planned to end in Leschi.

We did the south end of the lake and stopped for a short break at Coulon Park. Then on Mercer Island, the group decided to push it a bit around the long side. Initially, I thought I would break away and take the shorter route as I needed to get back for Janarah's basketball game. But I decided instead that maybe I would attend her game a bit sweaty and take the opportunity to ride with a group I was really enjoying and see if I could keep up with the fast girls.

I hung with them for about half the ride but had to drop back when it got hilly and a bit more challenging. There was a gap that split the group with three in the front, two ahead of me and then me -- the caboose. I was able to keep those two (Eve and Eliza) in sight mostly but I heard the crash before I saw it.

A kid in a white SUV was making a left turn into West Mercer Way and made eye contact with Eve, who was riding with Eliza and then made a poor decision and gunned it at the last moment. Eliza's head went through his driver's side window and they both went down. Hard.

I stayed with them until the emergency vehicles took them away and another cyclist who lived nearby took their bikes to store in his garage because we could not fit their bikes and mine and Ruth's in the Subaru.

After going home to get into warm clothes and then picking up their bikes, we went to Swedish to check on them. They were so fortunate to have only minor injuries -- the worst being Eliza's broken nose from the contact. Her bike fared far worse. I am grateful that it ended the way it did considering all the alternatives.

30 Mile Bike @ 02:00:00