Race Report, Lake Padden

Saturday was one of the most fun days of my life, no question, and it was a GREAT weekend from start to finish.

I managed to behave myself on Friday night...had one beer, lots of water, and was the designated driver for some other participants of beer garden/Pre-Pride festivities...good decision and it paid off.

Tatyana got to the Shoebox at 5:30 a.m. Saturday and volunteered to drive...we loaded up on coffee and headed for Bellingham. You know it's going to be a good day when you need sunglasses before 6 a.m., all the mountains are out in full view, and no layers other than the tri suit/wet suit need to go into the bag! Giddyup! As always, we had great conversations and solved all the world's problems. Got to the race with plenty of time to check in, set up, etc. This is a really great, small race and I had to remember how to set up my own transition area and stake a claim for space since the last 2 races were big and uber-supported.

My theme and my goal for this race was to remember "slightly uncomfortable" all day; I wanted to push a pace slightly above usual tempo without blowing up.

There were about 4-5 waves of swim start and it was a bit of a free-for-all with self seeding. Tatyana and I managed to push our way through the tape when people started shoving and put ourselves in the first 50-person wave. The swim was a simple out-and-back to a buoy and the water was perfect. On the way back, I could see the mountains when I breathed on my right and it was awesome. Swimming in a wave of 50 is much easier than the 1,300 people a few weeks ago in Hawaii and there was instant real estate...no thrashing or shoving, just nice. I looked at my watch when I came into T1 and it was about 11 minutes...SWEET!

Quick trip through T1...it was close to the water, and such a small race/area, I was out in 1:11. I sat down quick, remembered the "calm and efficient," mantra, and no socks on the bike (ode to Seujan, of course).

The bike course was GORGEOUS...the first 1-2 miles were a bit of a climb, but then we flew and went around Lake Samish...I kept thinking that it was so pretty it'd be worth driving up there for training later this summer. There were some great descents and I hit about 34 mph in the aerobars a couple of times...just sweet. Thanks to Cheryl's Wednesday workouts, I've been feeling my summer hill-legs coming along lately...at about mile 11, I dropped 2 (!) men on a hill and thought, "thankyew, Cheryl!" I did get passed by some others on the bike, as always, but fewer women are dumping me these days which is nice. I knew we'd pay for a the disporportionate amount 0f downhill we'd had over the route, and sure enough, there was a B*&$@! of a few steep (had to stand) climbs in the last couple of miles. Barely a mile to recover from the hill before T2, but the rest of the ride had been so great, I really couldn't complain.

Quick trip through T2 --I was out in a minute flat.

The run was also incredibly beautiful, and a bit hard. It was 2 laps around the lake on a really pretty trail...much of it was shaded. There were some good semi-steep rollers and only one aid station at the beginning of each lap. Early on, I got passed by a really fast chick...who later, I realized, won the race. She was quite friendly and had started the swim 2 waves behind me...really speedy. I chatted with a really nice guy for a while at the end of the first lap then dropped him...and also managed to pick off a few others. The first lap seemed a lot longer than 2.6 miles, but I was holding about an 8-minute mile pace...I was right about 21 minutes after one lap. I kept a pretty consistent pace and I think I negative split the run by just a little bit...the 2nd lap was tough and it was just fine with me that is wasn't any longer.

I had SO MUCH FUN during this race. Several times everything just smelled like summer and I could just breathe it in...the scenery was amazing and I felt strong...had that thought/feeling several times of, "THIS is why I'm on this planet..." LOVE IT.

I kept checking in with myself throughout the day on the "slightly uncomfortable" scale and pulled back a couple of times when I almost went too close to red line, but didn't slack off---I really felt like I left it all out there, and there was no question about whether I could/should have pushed a little more. It was one of my strongest finishes as I went 2nd in my age group (out of 23) and was the 10th woman (out of 122). OK, so it's a cute little race and not exactly a Hawaii qualifier or anything, but I'll take it.

Right as I came out of the finish chute, I saw the Race Director standing there and told him, "That was the best $43 I ever spent...great course, great race." We hopped back in the lake to cool down and hung out in the sun for a while...

We stayed for awards, but they only did overall placement awards, nothing for each age group...kind of a bummer, but I got over it. I said to Tatyana when we were sitting there that I thought this day might turn out to be one of my favorite/best days of my life...and it did.

When I got back, the Pride festivities got rolling and pretty much didn't stop until Sunday night...there was maximal fun and minimal sleep...perfect weekend.

Results are here:
http://www.perfecttimeevents.com/results/event/2306/results.php?p=1&bib=&subid=&ag=&oa=F

Have wetsuit, will travel...

Shew, the loaner wetsuit arrived this morning...rock 'n roll. Tatyana and I have our agenda planned for a 5:30 a.m. caffeine and departure tomorrow to Bellingham for the race at Lake Padden. Now I just have to NOT wreck it and go over the 1 (maybe 2?) beer limit when the pre-pride festivities begin tonight...I think I can, I think I can.

Julie and Duncan declared next week to be the official opening of morning Lake swims and since I didn't have the wetsuit yet for a 6 a.m. swim today, I didn't argue and went to the pool... Karen W., Julie, and I had a good swim and kept it pretty mellow...Julie and I hopped out at about 2,000 yards. I really felt like swimming more, but figured that was a good way to feel before tomorrow so I made myself get out and went to Stumptown for the weekly coffee klatch.

Swim: 200o yards

viva la Craigslist

I tried to sleep in today and didn't set the alarm. Of course, I woke up promptly at 5:41 a.m., so much for that idea. The sorta taper calendar said "optional-30 minute run-easy." I "optioned" to do it and took the easy part seriously as my legs were feeling pretty heavy from last night's bike workout. I just weaved around my neighborhood again and didn't throw in any big hills...mellow short wake-up run. After the usual vat of coffee, I walked down the hill to work since I abandoned my car downtown yesterday. Everyone tells me not to lift weights the week of a race, but since Saturday is a "B" race, I went to the gym later anyway and did about 2/3 of the usual...

The other errand of the day was to follow up on a Craigslist lead for a ticket to the Indigo Girls' show this Sunday at the zoo...of course the only ticket I could find after searching high and low cost me double the face value. I just don't feel like it's good karma to charge somone double the price...and I even talked her DOWN from the price she posted online. But...obviously, I was willing to pay it because the cool kids are going and I woulda coulda shoulda thought ahead and bought one before they sold out, but didn't. Should be a fun way to wrap up Pride weekend Sunday night.

And the latest wetsuit update...a demo suit is being shipped overnight and I should have it tomorrow, in time for the race on Saturday. We'll see if UPS is as reliable as Craigslist.

30 minute run
3.17 miles
Avg HR = 130

Ridin' with Bob Seger in my head

Today was a bit of an improvement over yesterday. However, I had a morning meeting and no morning or lunchtime workout, so I was pretty dang sluggish by the afternoon. I left my car downtown and walked home in the sunshine before biking to an appointment and then to Cheryl's bike group this evening. I rode around for a few miles since I had time and then met the bike group at the Japanese Gardens in the arboretum. Tonight was speed work and we went down to Seward Park, around a few times and back...I rode with Karen W. again and we got in 5 x 2 minutes hard/2 minutes recovery and 4 moderate loops of the top of Seward Park. It was a really pretty warm summer evening and a lot of fun to be out there, even though we had a pretty strong headwind on the way back...Bob Seger popped in my head, so I think today's theme song was, "Against the wind." Kind of fits for a few things both on and off the bike lately.

There's a small snafu with the wetsuit repair...apparently, it didn't get sent out for repair until this Monday (although I took it in last Tuesday) and won't be back till next week...augh. There's supposed to be a loan of a demo suit coming my way so I have one for the race, but they didn't exactly call me back yet...

25 mile bike with intervals:
5 x 2 minutes hard/2 minutes recovery
Avg HR on intervals = 142-145 with max of 155
1:45

Tuesday

Today started out quite nicely...I slept like a rock last night, had a good swim this morning in my own lane, and then met my friend, Erin, for a sunny coffee and chat on the Hill.

The day degenerated, however (understatement), and the afternoon pretty much sucked. There were no more workouts on today's schedule, but I seriously needed some sun and movement, so I went for an easy spin to Lake Washington Blvd...didn't work hard and didn't wear the HR monitor...just a nice mellow ride to churn through some thoughts. Salvaged the day by going out for dinner and beers with Cara & Robin on the hill...

Swim: 3,200
Bike: 17.5 miles: 1:14

Sorta taper week

Over the weekend, I had a lot of fun hanging out with Heather and Chase...and it was nice to have a rest day yesterday after pounding myself on Saturday. I also was tracking various racing friends out there in Tri land, all of whom kicked serious butt. Karin G. won her age group and went 4th overall at Cascade's Edge, Tatyana won her age group at an Olympic race in Florida (on her friend's rusty 1985 Cannondale), Ann S. and Hallie had great races at the Victoria Half, and Karra went just under 12 hours at Ironman Coeur d'Alene--dang! Gotta love race season and online results...and the continual inspiration of cool people out there getting it done.

This week will be a little lighter on the workouts because I'm doing the Lake Padden Tri on Saturday. Look out for a re-visit of Cranky McCrankington as we all know how much I love a taper week (shoot me now). I'll try to behave myself, but the forecast for the week is great and my mind has needed to chew on a lot again (always) lately...so I may have a hard time backing off and not sneaking in a little extra time for vitamin D and sanity. If I get my wetsuit back soon from the fix-it shop, it'll be even harder...

I didn't get to do the regular killer Monday double today, but did have an interval run first thing this morning. It was the regular taper week workout with 5 x 2 min hard/2 min recovery in the middle. I felt like touring my neighborhood and just zigged and zagged around the hill, doing most of the intervals on 17th and 16th with a leisurely warm up and cool down. It was a good workout and I was up and done early so I had plenty of time to eat breakfast and walk to work. Nice way to start the day.

Went to the gym for weights midday. The forgotten item of the day was socks this time, but didn't necessitate shopping or excessive problems, just slightly gross feet in my shoes.

I've been back on my "theme song of the day" kick again lately. I think today's selection is Lauren Hill's "Everything is Everything."

4.75 mile run with intervals:

1 mile warm up: 9:30

5 x 2 minutes hard/ 2 minutes recovery:
All were about .29 mile and HR up a little over 160

1.5 mile cool down: 14:16

Total: 4.75 miles
41:50
Avg HR = 144
Max HR = 172

Bike Psych

Today's workout was another of many really great learning experiences. The task was a 50 mile ride + 30 minute run brick...with 30 of the 50 cycling miles at tempo pace. I was not exactly looking forward to this one...had a bit of anxiety (or maybe just aversion, truth be told) for that 30 mile tempo ride. I've finally wrapped my head around tempo runs, but have felt that my cycling is far behind, both physically and mentally. Cheryl talked to me last week about riding at a "slightly uncomfortable" pace and I'm really not used to it---I usually ride too conservatively (ok, perhaps we could say lazily) or do the shorter intervals and redline them hard. So... learning this kind of pacing on the bike and pushing closer to what I'm really capable of has been a little daunting.

It took me over 2 hours from the time I got up this morning until I got my butt out there...I was sluggish and just not feeling the love for the whole brick idea. My legs still had a little bit of "tired" and "lunge butt" in them from Thursday and I just didn't know how this was going to go. Heather and Chase were going to do the Cancer walk this morning and I was thinking that might be a lot more fun and normal than the workout on my calendar...but I finally bucked up.

I drove to the arboretum and staged myself there so that I wouldn't dread the big hill at the end and so I could run in the arboretum...turned out to be a good plan. I warmed up for about 8 miles and went over I-90...stalled one more time with a bathroom break at the park. Then, for the tempo part, I did the long side of Mercer Island 3 times...out, back, out again. Not very creative, but it was the perfect route...no stops, rolling hills, and naturally broken into thirds. I really worked on a lot of things that need attention today...stayed aero almost the whole time--even on some of the slight inclines, hardly coasted on the descents, drank while in the aero bars, and worked on my cornering and pedalling through the curves...I took several at over 20mph without coasting and I kept a strong and steady workrate the whole 30 miles. I'm not sure where it came from, but I am really proud of this ride and held a pace of 19mph for the 30 miles!! My avg HR was very close to AT at 139, too. This ride was a huge confidence builder, especially when I picked off 3 different men in the last 2 miles of the tempo part---that NEVER happens. They all passed me again when I slowed down and was recovering, but hell, who cares?!

I passed my friend, Rebecca, going the other direction on the way back near Leschi and rode with her for a few minutes to chat...then headed back to my car. The run was fine and I felt good...didn't push super hard, but held a decent pace and got almost 3.5 miles in the 30 minutes.

I think I was as proud of this workout as some of the races I've done...really cool since I really thought it might totally suck when I got up this morning!

Brick:

48.3 mile ride (2:48 total)

8.4 mile warm up (35 min, 14.5 mph)

30 mile tempo ride:
1:34:37
Avg HR = 139, Max 156
Avg pace = 19mph!!! (whoop!!)

9.9 mile cool down (38ish min, 15.4 mph)

30 minute run:
3.44 miles
Avg HR = 142
Max HR = 155

First day of summer!!

Whoo-hoo!!! It's the first day of summer and it actually looks like it outside! Unfortunately, the swim group decided that Lake Washington was still too cold and we didn't hit the lake yet today...but we're getting close. Had a good pool swim this morning and the regular coffee at Stumptown with Julie and Duncan...then got in some weights later. Shoulder is better/OK and it was good I only swam twice this week.

Yesterday's mechanical issue was solved when REI took my Garmin back and gave me a new one that will be broken in tomorrow. It helps to have friends in the right places...

Off to happy hour soon at my new favorite summer watering hole...Linda's on Pine has a great outdoor patio and has become a new favorite hangout on sunny days...pitchers of cold Blue Moon and fun people... the perfect summer kick off!

Gadget breakdown of the day...

The mechanical issue of the day today was that my GPS went into a coma (it dang well better not be death) overnight. I put it on the charger after last night's bike workout and this morning the stupid thing wouldn't power up at all. I'm going to take it to REI later today for diagnosis...holy crap, there has been some equipment malfunction or issue almost every day this week. Remember when we just ran out the front door to go out and play?

Anyway, it was a long run day today with 9-10 miles on the schedule. In the absence of the favorite gadget (and lack of enthusiasm for hills after last night's bike workout), I put on my regular favorite watch and chose a familiar/boring route...started at Boyer & 24th and did the Boyer + Lake Union 9 miles. Then, to get the last mile, I went out-and-back on Interlaken and double-checked on mapmyrun.com to verify that I got the right distance, which I did. Used the amphipod today to sherpa gatorade and was glad I did...drank it all.

I didn't have time to make my lunch today, so I had a nice walk to Whole Foods at noon...trying not to sit for too long at a time and prevent the usual tin-man syndrome I get after long runs...felt good to walk.

10 mile run
1:36:00

Beer mirage on Phinney ridge

This morning I went to swim team for the first time this week...felt the shoulder, but not too much, and had a good swim with Karen W.

Then I had a crazy busy day with a zillion meetings and running around...and ended the day going to help Cheryl with her bike group workout at 6:30. Parking was a zoo at Greenlake and I barely made it, but I did get there in time to hear the marching orders and lead the group out to Phinney Ridge for hill repeats. I finished the day similarly to how I started it--12 hours after swimming together at SU, Karen W. and I were slogging up the hills together. Fun to bookmark the day with her today.

The workout was a zigzag up and down the hills on 73rd-79th between Greenwood and Fremont Ave. The hills were steep, but short...they definitely kicked our butts (HR was 150+ bpm on each one), but the hills themselves weren't the most painful part. The disagreeable situation was that at the peak of the first hill of each set, the 75th St. Ale House was right across the street....followed by the Greek restaurant....then at the top of the last hill, we rode right past the Wing Dome where people were sitting out on the deck in the evening sun drinking beer. Augh, no fair! We did 3 sets of the 3 hills, so I got to see all the beer opportunities I was missing several times. I was also thinking about my quads and the fact that my calendar says I'll be running 10 miles in the morning...

As soon as I got home, I immediately cracked an Alaskan Amber and was halfway through it before I remembered I forgot to do core. Oops. I don't really recommend doing planks and drinking beer simultaneously, but I discovered it can be done...

Swim: 3,200 yards
Bike: 10.5 miles...lots of hills!
Max HR = 157

Tuesday

I took Ja'Narah to the Storm game last night and had the opportunity to sleep in a little again today, so I took it. It was lousy and rainy, so I considered getting on the trainer, but drank coffee instead and hoped for a weather improvement by afternoon. I got in to the gym for weights in the middle of the day and by this afternoon I lucked out and there were some sun breaks. I had just enough time before the BikeWorks Board meeting to get in a 20-mile ride down to Seward Park and back. Nice day, good ride.

Oh and the good news of the day is that Blue Seventy determined that the big 'ol rip in my wetsuit is warranty-worthy and they sent it off to be fixed for FREE! I should have it back in time for the Lake Padden race a week from Saturday. Whoop!

20.5 mile ride
1:19
Avg HR = 120
Avg Pace 15.5

The $20 Tempo Run

I was up late again last night and decided to sleep in today and skip swim team, especially since my shoulder has been a little cranky since last week. Of course, I woke up at 5:30--it's pretty bright in the Shoebox these days--but somehow willed myself back to sleep till 7:00. Packed my running bag for later and walked into work looking at the clear, blue sky and singing along with the ipod.

During a morning meeting I suddenly remembered (but fortunately managed not to yell out loud), "CRAP! I forgot to bring a running bra!" Usually, I'd go for the back up supplies I always keep in my car, but I haven't idiot-proofed for my walk-to-work days yet (this will now, of course, happen tomorrow). So...before I could go for my run, I had to do a quick detour over to REI where I was fortunate to find a (very ugly puke green) Moving Comfort bra on sale. Cool. And when I got to the checkout, they reminded me that I still had a little of last year's dividend left. Double cool. So...today's forgotten item mistake only cost me about $20. I had brought 2 choices of running shirts and one of those served as a towel since I forgot that, too...serious cobwebs in my head this morning.

So ANYWAY...once I got properly outfitted and out there, I had a good hard tempo run. I went my usual route up over the freeway, along Lakeview, Boylston, Roanoke and into Interlaken...out and back. I pushed the 4 mile tempo part pretty hard and did a mile before and after, so I got in 6. It's gorgeous out there today and I had some good views of sailboats on Lake Union, a little of Lake Washington and the mountains...and, of course, Interlaken is my favorite and the birds were chirping up a storm. If you're going to be tripping over your tongue, you may as well have some nice scenery along the way, right?

Tempo Run:
1 mile warm up: 8:49, Avg HR = 130
4 miles hard: 30:49 (7:42 Avg mile pace), Avg HR = 160
1 mile cool down: 8:42, Avg HR = 151

Total: 48:21

Purple 'n paddle

Bring on the summer!!! Today I went with Liz and Tatyana for pedicures. It was Liz's birthday and we had a blast at the Hoa salon in Madison valley. This was my first spa pedicure in 4 years and also probably the 2nd time EVER that this creature of habit has chosen a color other than blue. Look at me busting out and learning how to do things differently! We didn't plan it, but all picked a shade of purple. Part of the reason I went with purple was to match my swimsuit...the second part of this event was to swim in Lake Washington (yes, I know you can't see the swimsuit under the wetsuit, but it'll match in the pool!). Since it was a rest day today, I figured it'd be a good day to test the 58ish degree Lake Washington water and it wouldn't piss me off if I only lasted 2 minutes since no workouts would be lost in the experiment. Liz bailed on the swim part and was the photographer...Tatyana, always the good sport and ever my swimming wingman, was in. As I was putting on my wetsuit, my beloved Helix suffered an injury...big fat tear on the seam (guess who was at Speedy Reedy within 2 hours of this injury talking to Brooke about what to do...crap).

Anyway, even with the new air conditioning in my suit and the Father's Day boat traffic, it was pretty good out there and I am so so so happy that open water season is officially open (ok, it was before today for other people, but I was too wussy). We swam to the cabana dock and were in the water for about 20 minutes with minimal numbness...the whole time I was thinking that I can't wait for the Friday morning group swims and breakfasts at the Essential bakery.

Whooo-Hoooo!!

Back to Brickin'

I went to bed at 8:30 last night and it proved to have been a very good decision. Karin G. was riding at 7:00 this morning and I wanted to be on board, so it was nice to wake up before the alarm and be ready to roll. I knew I'd be in for a butt kicking by riding with Karin... and she had also invited a couple other cyclists who, as I'd predicted, were also wolves in sheeps clothing. Gracious, nice wolves, but wolves nonetheless. The predicted butt kicking ensued...

Karin, Johna, and I started out from Zoka just after 7:00 (me wearing several more layers than anyone else, of course) and all I knew was that we were going out toward Snohomish somehow...Johnna had the route picked out. The first few miles on the trail were easy and fast with lots of chitchat and I realized that Karin is brilliant to ride that early--no bike traffic on the trail. Then we turned up 61st in Kenmore and I assumed the chase position that was to be my permanent mode. Another wolf, Carrie, joined us around mile 15, giving me another rider to hope wouldn't get out of my sight. To my credit---or more likely, their kindness---I did keep them in sight and pulled up every now and then. Every time we approached a stoplight, I (the person who usually hates to stop) was thinking "please be red, please be red...." so I could catch up. So, of course, when a light was red for them, it was green by the time I got there, so no rest for me. There was no discussion of bathroom stops or where to fill water bottles. These girls-- who were all riding nice fancypants tri bikes--were serious. And I swear every one of them weighed less than I do and were even faster than me descending (wtf?). Fortunately, Johnna's route bumped into the TDC route on High Bridge after we'd gone past Martha Lake, near Everett and over part of the Lowell-Larimer Rd. They decided to flip for an out-and-back at about mile 30 and I took the opportunity to ride alone and not hold them back. I tried to maintain a good workrate without the gazelles in front of me and felt like I did OK, though I know it dropped off a little. I was going against the Flying Wheels route, so I saw lots of cyclists going the other way and scored the use of a porto at one of their rest stops. Went back out of the valley on the big Woodinville-Duvall hill/TDC route, to Marymoor, and back to Zoka on the trail...and held a decent pace. My stupid HR monitor was all jacked up on the trail and I didn't get an accurate reading---pissed me off since I was trying to push a little harder and wanted to know whether my HR matched my RPE or not. Oh, well. I got back to my car, grabbed my running stuff, and headed back out on the trail for my run. The first half mile was pretty tough, but then I felt really good and went a little longer than I needed to just because I was feeling strong. It was a good brick, and good proof (yet again) that I need to be a faster cyclist. Went to Zoka for a recovery soy latte...and just about then the sun started breaking through the clouds...dangit.

It was great to be done with the whole thing by 12:30...soon going to hang out with my new bff, Heather, who will probably get to have her first experience of me eating a TON of recovery food. We're hoping to find somewhere outdoors for some beers and the chance to manufacture the vitamin D that didn't get made on the bike.

74 mile ride:
4:29
Avg pace: 16.5 mph
Avg HR: Who knows...stupid gadget

3 mile run
25:34
Avg HR = 151 (the gadget rallied for the run)

Bring on Friday the 13th!

I do realize that Friday the 13th is not completely over, but I'd just like to say that I think this one is bringing me some kind of field of good fortune, rather than bad luck...and it's a hell of a lot better than LAST Friday, that's for sure. Let's just start with a re-cap of last Friday and my little IRS debaucle. I just picked up my paperwork at H&R Block and, indeed, the feds owe ME a few hundred bucks, even after the prep fees I paid to have the forms done. SWEET!!! I'm sure that cash can be diverted to a race fee pronto...I'll just pretend that the IRS is my official sponsor for Troika (a girl who'll never go pro can still dream, right?).

Since my Cranky McCrankington week last week, the Phoenix has definitely been rising on all fronts. There are some damn fine human beings who've entered my life recently (not like the roster wasn't already stacked, but there have been 2 significant gifts named Heather and Amy who fell out of I'm-trying-to-figure-out-where so I can send a thank-you note). I've had a ton of fun this week, and the sun even came out yesterday and I was able to Carpe Diem (yes, I'm using this term as a verb now) a sunny 20 mile bike ride in the afternoon. The only down side is the anticipated wall I'm going to hit when I need to re-cap some of the sleep I've lost the last 2 nights for fun things that have been more important...but whatever...that's what the weekend is for. Good times.

OK, back to re-capping the training log.

I thought I might sleep in a little yesterday, but I woke up at 5:00 with no alarm and decided to go to swim team even though it wasn't really a swim day. Later I got out for a nice 20 mile bike ride to Seward Park and back...really sweet ride and wearing a jersey + arm warmers with NO jacket required made me really happy, especially after how crappy the weather has been lately.

Today, I woke up again a bit wired at 5:00 a.m. despite all intentions to sleep in till a lot later...so...I went swimming again. This was my 4th swim of the week and my shoulder protested a little, especially since the main set was 20 x 50's. It was great to do a bunch of short fast stuff, but I was feeling the shoulder twinge a bit. Both Julie and I cut the workout short and went over to Stumptown for coffee and Duncan came along shortly. Tatyana wasn't at the pool, so we called and woke her up (oops) to invite her along. She rallied like a champ and staggered in shortly thereafter for the weekly java. Love the Friday coffee klatch!

I'm shooting for the gym and some weights later if the shoulder doesn't protest...

Thurs:

Swim: 3200
Bike:
20 miles
1:19
Avg HR = 120
Avg pace = 15.5

Coached up again

My legs are getting the mellow day they asked for yesterday...just swimming today and I will try to get in a few minutes of Core at some point. Had a great swim with Tatyana this morning, just the 2 of us in the lane and a few short "social kick" sets with a little chatting...got in the usual 3,000.

After swimming, I had a meeting at the Shoebox with Cheryl to plot out the next 7 weeks of training...the plan is to do Lake Padden, Fat Salmon, and Troika with a few other "maybes," like Flying Wheels this Saturday and the Seattle Century at the end of July. As expected, she told me I have to up the speedwork on the bike. I knew that was coming. But I get a few more days of the post-Hawaii recovery phase (euphemism for the tan-fading weeks) and a long ride coming up on Saturday without any hammering...and, it appears that the forecast is better-than-dismal for the weekend, so it might be possible to manufacture a little vitamin D.

Coldest June in history

OK, did I mention that this is the coldest June on record since 1894???? For godsake, enough already, ENOUGH!

I went for a double-Greenlake run this morning (in long sleeves) with a friend and her dog...it was fun to chat and go for coffee afterwards, although my legs were definitely a bit tired. Oh, and my hands were numb...shoulda worn gloves, although I just couldn't do it on principle--one does not wear gloves in June, it's like wearing white after Labor Day or something, isn't it? Anyway, my legs voted for a single loop, but I thought that going less than 3 miles was way too weenie so I said "sure" when Amy asked if I wanted to go a 2nd lap. The dog had the most bounce of all in attendance, I think. I was still feeling some "heavy" in my legs for the rest of day and will honor their request for a swim-only day tomorrow, I think.

Got in weights this afternoon.

There is sun in the forecast, but I'll believe it when I see it.

5.6 mile run
48:31
Avg HR = 148

Starting to ramp back up...

I have a meeting scheduled with the coach this week and, until then, I'm making up my own workout schedule...I'm preparing for the idea that race recovery is pretty much over and I'll be hammering along hard again soon...so today I figured I might as well start moving in that direction.

I went to swimming this morning and it was just Sue and me in the lane...and no coach. This was fine with me as we got to make up our own workout--no nonsense, drills, or stroke crap--whoo-hoo! Good swim.

It's raining---AGAIN (or still?)---so I went to spin class at lunch. The instructor was pretty bad (surprise, surprise), but I ran into a new friend in class and we heckled him together which made it more fun. I did a few of the intervals at sub-suicide pace to re-introduce the idea of speed work to my legs...they're not excited, but I think they have agreed to show up when called upon next week.

My old hip twinge made a mild re-appearance since yesterday's run. I got out the tennis ball and will work on the hip tonight before I run tomorrow...

Swim: 3,200

Spin class:
51 minutes
Avg HR = 135
Max HR = 149

I usually take Sundays as rest days, but last week was pretty easy and I wanted to run today...plus, I was a little over-served last night and needed to sweat out a little (ok, more than a little) beer.

Had a nice 5 mile run on Lake Washington Blvd.

Also went to a really good film at SIFF tonight with some pals and made them dinner first. Fun day.

5 miles
44:39
Avg HR = 139

Internal Aloha

After sleeping like crap most of this week, I finally got a good long night of sleep...and slept in until 7:30 today--whoop! This unfortunately meant that I missed riding with Karin G. who was already riding when I turned on my coffee maker, but I needed the sleep.

I spent the usual few hours looking outside and watching the weather on TV to determine whether/when to get on my (nice clean) bike. I also reviewed the photos from Hawaii to confirm that I really was racing one week ago today and to remember that I was pouring icewater through the top of my helmet as opposed to searching for my winter hat to wear under it. Eventually, I got over myself and the grief of not putting on a tank top, put on the toe warmers/booties, found the long-fingered gloves and got myself out the door about 10:00.

I have to admit that, despite the clouds and occasional drizzle, I had a very pleasant and comfortable ride on mostly dry pavement. I did the long side of Mercer Island + the south end of Lake Washington and felt good...I kept considering making it a longer ride, but decided it might be better to get off the bike wanting more this time since (1) it's still recovery week, and (2) it's very likely that there will be some tough long bricks in the next 8 weeks before Troika and I'll be wishing I had this option on a few days when it will no longer be available. Holy cow, could I actually be getting a little smarter???

43 mile ride
2:46
Avg HR = 115
Avg Pace = 15.5 mph

Ode to Schedule D

OK, so I discovered a new way to increase HR, blood pressure, and my personal freak-out scale all at once. Last night, after a really fun happy hour/bike re-assembly at Julie & Duncan's (Duncan is my bike assembly hero), I came home and opened my mailbox to a fat letter from the IRS. Yeah, THAT kind of letter. Cause this is just my week and I needed that to top it off. Apparently, they seemed to believe that I owed a boatload of money from my 2006 taxes. My HR shot up and I had 2 meltdown phone conversations (one of which involved a friend trying to tell me that "this, too, shall pass..." wait---wasn't I just saying that?) that were followed by a temper tantrum complete with tears, throwing things around the Shoebox, and yelling at several people and entities not in attendance. I guess it goes without saying that I didn't sleep much or well. So...this morning after swim team and coffee with the usual suspects, I was less hysterical and got myself right to a lawyer friend of mine who helped decode my Letter of Evil. She figured out that I'd omitted a "Schedule D" and actually might be entitled to more money BACK rather than owing the feds. She thought it could all be cleared up with the right form and recommended getting help with it just to be sure it was done correctly. By 2:15 I was at H & R Block where the nice and readily-available-for-consultation nerdy guy agreed with my friend...SHEW! He'll do the paperwork for me by next week and perhaps I will actually get a little more back. Suddenly, returning to my already-in-progress cranky mood seems almost euphoric. Happy Hour is soon to follow and is well in order.

Swam
Lifted Weights
Freaked out and calmed back down to regular homeostatic stress level

Cranky McCrankington

That nice mantra I had of "IN HAWAII" just a few days ago, has, unfortunately degenerated to various less-seratonin-releasing phrases like, "In the &%*@#! rain..." (For example, "I want to continue wearing chaco sandals forever, but I'm putting on f-ing socks and shoes to go out...IN THE *%^&@! RAIN" and "It sure would be nice to ride my bike outside in a tank top, but I'm going to spin class, and to get there, I must go to the gym...IN THE *$@&! RAIN").

I'm trying to pull myself out of this week's lousy mood with minimal success...the post-TDC, post-vacation, post-race + a few more things depletion is causing me to claim the title of Cranky McCrankington. My goal is to start working with a mantra of, at least, "This, too, shall pass..." and to get back to my sunny (please, god, let it get sunny) disposition by...let's shoot for next week, I'm in pretty deep.

As usual, the disposition management strategy I'm defaulting to (well, besides food and scheduling social options to share my contagious crankiness with others, how is my phone not ringing off the hook?) is throwing some workouts at my recent bad mood and poor sleep.

This morning I went for the first run of the week...a 4-miler down into Interlakken and (slowwwwllllly) back up the big hill. It felt pretty good and it was nice to get moving at an easy pace. And...I managed to get that one in NOT in the rain. At lunch, I went to spin class...also kept that one aerobic. My legs felt pretty dang heavy, but I never went over AT and, I think, maintained the cycling muscle memory.

This, too, shall pass...this, too, shall pass (just practicing...)

4 mile run:
39:10
Avg HR = 142

50 min spin class:
Avg HR = 129
Max HR = 138

Sun Salutation???

Since taking the taper seriously last week worked for me, I'm taking this whole recovery week thing to heart, too. I went to swim team this morning and had a good, not killer, workout with Tatyana and Sue.

I brought workout stuff along to work for my 2nd workout and thought about a midday run...nah. Then I thought about the elliptical machine at the gym...ditched that idea, too. So I went to the gym to do a few core exercises and a yoga class. I can't exactly say that I got my zen on (despite badly needing it for various reasons including my period starting, my rent being raised, and a few other less-than-optimal type things that make me want to start swimming back to Hawaii) and I really did question what we could possibly be saluting in the "sun salutation," but I wasn't TOO much of a downward doof. It was a nice little stretch break. I'll try a run tomorrow morning.

3000 yard swim
Yoga!

Hawaii photos

I just came from book club where 3 dogs and several humans were wearing things made of fleece...in JUNE. Sigh. I needed to upload the Hawaii photos from my camera as soon as I got home to get some evidence that the last 10 days actually DID happen!!

This is the Polulu Valley lookout


Duncan and me just after the finish...YEA!!

And, of course...me and my most favorite race support person!

Post vacation drag...

I'm slogging through today and the rainy Seattle post-vacation blues on caffeine. We got back to Seattle smoothly and on time, but it was past midnight when I got to bed. I'd thought about going to swim team this morning, but part way through the very short night, I adjusted the alarm to a slightly less insane time and managed to wake up before it went off. As soon as I woke up, I was already thinking about how early I could get back into bed tonight...jetlag-o-rama. I got up and did an easy spin on the bike trainer for 40 minutes and walked to work (in the rain, of course) via the grocery store. There was almost an echo in my empty frig, and no lunch materials whatsoever (I figured beer + mustard might not fly at the office or work so well).

I lifted weights at lunch...it felt good to be back in the gym, but I'm feeling both body-tired and sleepy-tired so I didn't push it. I want to stay moving this week, but really focus on smart recovery and keep everything light so I'll be raring to hit it again in a week or 2.

40 min bike trainer:
Avg HR = 121, Max 130

Moping across the Pacific

The end of a vacation always makes me sad, especially when I've gotten warm and brown and am going back towards clouds and coolness...I'm super bummed to be going back to Seattle today. We said goodbye to Pele and the Big Island a few hours ago and we're in the Maui airport now waiting for our connection to Seattle. I'd love to just walk right out of the airport and set up camp here on Maui somewhere, but I don't feel confident in my ability to create a decent sustainability plan at the moment. Sigh.

Seujan and I went to swim team practice this morning in Kona...it was a good fun workout and really fun to be in the outdoor pool. Lots of the Kona swim team had done the race on Saturday and at least a few earned local slots for Ironman in October. After the workout, we ate the last of the papayas and dragged ourselves and all our crap to the airport...as nice of a last morning as one can have, I suppose.

Swim team: 2,750 yards