Spent the day doing homework and studying but made my Sunday yoga practice a priority. The Sunday class is a bit tougher but I made it through all the poses!

Vinyasa Level I - II Yoga @ 01:15:00

Went for my first RUN this morning around Lake Union with Katie. Kept the pace easy and I was so so so happy to have made it around!

6.2 Mile Run @ 00:57:30

Also met with Cheryl to discuss my next goal - Comrades Ultra-Marathon 2012. Between now and then, I will run @ three 50k's and one 50 miler as well as complete one 1/2 Ironman this summer to get in the cross training.

I get to take it a bit easy for now and the general guidelines are:

• Run 3x per week
• Bike 1x-2x per week
• Swim 1x-2x per week
• Yoga - as much as I can :)
  

Went to Yoga this morning - my first time since the surgery. I let the instructor know about my condition and was happy to learn that she had planned to have us on our backs a lot. Felt good and made it through the entire Hatha routine!

Hatha Yoga @ 01:00:00

Had another Somnoplasty treatment Tuesday afternoon that wiped me again so I was not able to do anything beyond simply working on Wednesday.

Hit the treadmill at the gym today and got in a 3 mile walk increasing the pace a bit with each mile.

3 Mile Walk @ 00:43:00

Today was my first "official" workout since surgery last Monday. I woke up at 6 AM without and alarm and felt quite rested and energized for the first time. Put on my shoes and "power-walked" a loop around my neighborhood and tried not to envy the runners I saw out there. Patience...

I have a follow up appointment with my Dr. today and will see if there is any chance I can be cleared for running/yoga any earlier than the 14 day sentence he imposed. Probably not but it never hurts to ask...

3 Mile Walk @ 00:45:00

Portland Marathon 2010

I started the race with thrice adjusted descending goals. After the
last few weeks of traveling, being sick and some other crap, I was not
feeling super strong going to the start line.

Speaking of the start line, it would have been useful to have actually
read through the race information to prevent wandering around in the
dark and rain trying to figure out where to go. I ended up starting
with group E, and was supposed to start with group A.

Fortunately it was all chip timed so I was fine - just had a lot of
passing to do the first few miles. All in all it was a good race -
enthusiastically supported, scenic with a few more hills than I
anticipated. I just worked to maintain an 8:40 pace and would
sometimes beat that depending on how many race skirts were ahead of
me...my motto was "so many race skirts, so few miles to pass them
all". :)

My splits were; 8:27, 8:49, 8:45, 7:52, 8:06, 16:45 (missed the mile
marker), 8:45, 8:33, 8:26, 8:25, 9:07, 8:32, 9:12, 8:10, 8:43, 10:21,
8:35, 7:48: 10:07, 9:04, 8:33, 9:08, 8:57, 9:07, 9:00, 2:07.

My watch has me at a 3:49:16 finish - enough to qualify me...barely
but today I will take it.

Sent from my iPhone

Beth was kind enough to accompany me to the track this morning so I
could redeem myself after last week's interval debacle. She did her
workout and I started my 9x800's (3:38, 3:31, 3:30, 3:30, 3:29, 3:28,
3:31, 3:35, 3:32)

6 Mile Interval Run @ 01:00:00

Sent from my iPhone

Made it to the pool this morning and the workout was (uughhhhh) intervals :( Managed to keep most of the 10x 100's on the 1:30 but was definitely feeling it. Then had an easy social run with Barbara Rose after.

00:55:00 Swim Practice @ 1800

4 Mile Run @ 00:40:00

I had 9 x 800 on my training schedule so Beth and I headed to the (fast Shoreline) track in the morning. My intervals averaged between 1:29 and 1:33 for the first 5. Then I fell apart at 6 (1:40) and just could not get myself going again. Couldn't figure out why until I remembered that I had given blood at the end of the day yesterday. Stopped at 6 and jogged back easy.

I know it is going to hurt when I have to do my 10 x 800 but I think it was a wise decision.

4 Mile Interval Run @ 00:40:00

I learned this week that my sister set the date for her wedding the same day as the marathon I have spent the last 3 or so months training for. So, at the last minute, I decided to run the Light at the End of the Tunnel marathon as a training run to prepare a bit for some of the 50k's I identified to run this fall.

It was an up and back. Steady average 2% gradient on the way up and then that same gradient descent on the way back. Unfortunately, it felt like uphill both ways! I thought, rather mistakenly that I would be able to complete it in 3:45 but was quickly humbled. Perhaps it would have helped if I had not started a bit dehydrated from last night's party. All the rest stops were "do it yourself" and I had to stop for one bathroom break but I held it steady otherwise. It turns out that I did pretty well though - 18th (of 61) overall and 3rd (of 26) in women .

26.2 Mile Run @ 04:03:12

Today was interval run day. I thought that I had 6 x 800 and was a bit disappointed to learn that today's workout was actually 7 x 800. I did the workout on a different track this morning - a beautiful new one in Shoreline and I am not sure if that is what made me faster or what but if it is accurate, I seriously kicked ass!

7 x 800 Interval Run @ 00:35:00
Splits were: 3:25, 3:23, 3:25, 3:24, 3:24, 3:24 and 3:26

I spent yesterday in Eastern Washington White Water rafting and had a BLAST! I even got tossed from the boat at one point. I think I did a twisty thing to my ankle when I got tossed because it was a bit sore when I woke up in the morning. Can't wait to do it again :)

After getting in so late, I thought that it might be good to try to sleep in but an early AM text woke me up and got me out for a run. Legs definitely a bit stiff but I was able to work out the ankle soreness. I was hoping to get in a mid-day lift but work ran over any windows of opportunity and before I knew it, I had to go to class.

6.5 Mile Run @ 00:59:00

I had tentatively planned to run the Soaring Eagle Marathon this morning as a training run but sleeping in won, and I instead ran a 20 mile run on my own.

I set out to maintain an 8:30 pace for the run and hit the goal although I was definitely lagging at the end (where the elevation kicks in...). I stopped at the 20 mile point and walked the last bit home.

20 Mile Run @ 02:46:00

Didn't make it to swim practice this morning but had a really good run during lunch. Felt fast and light - quads still sore from Saturday but Sunday's EZ recovery run around Greenlake and afternoon Yoga class helped.

7.1 Mile Run @ 01:02:00 (@ 8:45 pace)

I took yesterday off completely and ran the 10.3 Cougar Mountain Trail Run race. My plan was to finish under 2 hours and I hit it! The preliminary results were posted - my bib was 578 and I finished 70th out of 155. Most exciting is that I finished 6th in the F40-49 group out of 29!

10.3 Mile Trail Run @ 01:55:43

Interval Run this morning. Didn't break a 7 minute mile but it hurt anyway! Pace was 7:13, 7:10, 7:08.

3.5 Mile Interval Run @ 00:35:00

I had a 12 mile (8 at tempo pace) run on my schedule today but swapped it for next week's 20 miler because I plan to run the Cougar Mountain 10+ mile Trail Run next weekend. BTW, I looked up the results from the last one, and I placed 98 out of 201 (typical) but was happy to see that I placed 8th out of 34 in F40-49 age group :) Cool!

So I actually ran only 19 miles but kept the pace pretty decent. Ran from Greenlake to the Arboretum through Interlake over to Lake Union and then the waterfront across the Ballard Bridge then Freemont and finally back along Greenlake. I also cut the 3 miles at tempo to 1.4 (7:48 pace).

19 Mile Run @ 02:50:00

Had a BLAST at today's Cougar Mountain 7.5+ trail run. The organizer is notorious for giving us more than we pay for and this run was no exception. It was billed on the website as 7 miles, then increased to 7.5 day of race and was extended beyond that at the pre-race meeting.

The most significant thing I noticed about the run was that I was not afraid. In the past, the thought of falling used to really freak me out and I would be tense when descending. It may be that the elevation was not as bad, but I had a blast and was able to take the ascents strong and the descents with confidence. I felt awesome and super strong and even was able to really put the speed the last mile. Feeling awesome!

7.5+ Mile Trail Run @ 01:23:00

Apparently I have shin splints. Been kind of in denial but the pain is recurring so I am icing it (sporadically, okay just once so far...) and making sure I get in some cross training. I dragged my butt out of bed and into the pool this morning. I also decided to run the Cougar Mountain 7 Mile Trail run tomorrow morning so I just swam today.

2300 Swim Practice @ 00:55:00

This morning's interval workout was a rather hideous one and I was quite nervous about attempting it especially since I have done no speedwork in over a week! However, I ROCKED it!

4 Mile Interval Run @ 00:40:00

1x1600 @ 7:08
1x1600 @ 6:50 (WOW!)
1 x 800 @ 03:32

Just want to point out that the last time I hit a 7 minute mile pace was April of 2006.

Did a rather weenie workout in the afternoon.

Core @ 00:05:00
Upper @ 00:15:00