Really struggled with myself to make it to swim practice but was very glad I did!

2100 Swim Practice @ 00:55:00

Then went out for my scheduled aerobic run during lunch. I have a 4 mile loop that I have measured repeatedly (it actually is 4.07 miles but close enough...) so I am pretty sure of the distance. I ran it on Monday at a tempo pace at 00:33:20. Well, today I decided that I was going to at least maintain a 9 minute mile so I was super duper surprised to learn that I had run it at an 8 minute mile pace! I actually tried less hard than I did on Monday. I guess I am feeling a bit recovered from all the longer mileage I had been doing.

4 Mile Run @ 00:32:04

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