I love burpees

The calm before the storm - that was how my run began today.  I got my bum out of bed at 5 pm and managed to get myself out the door.  My running partner, tom, was supposed to meet me at 5:30, and i sent him a text that i was going to be 5 min late.  He waited exactly that long for me - I arrived at 5:36 and he had went home ( all he needed was an excuse that morning). 

so dang it, i had to get out in the freezing cold and run intervals by myself - but i did it!  i tried not to look at my watch and push myself hard. I had to run my workout out on the street cause the hurricane track is under construction, so i had lots of uphill in my workout - this was more of a hill training workout for sure. I don't feel like i could go full out too cause some of the streets weren't well lit and i was waiting to step in a pothole any minute.  but anyways i warmed up a mile and then started with 2 x400, then did 5x 800 m with 400 m rest.  first one was 3:01 (had a big uphill in the middle), then 2:54, 3:04, 2:46, 2:59.  i ended with 2 more 400 m intervals.  jim had to get to work so i finished up with 2 more miles on the tread.

right as i finished the lovely wind picked up outside, and has been blowing for 4 days since - so glad i got my run in!

Hard day today too!  I taught my core class and did about half of it, but actually mostly participated in my flex class later that day.  it felt good.  I had to teach a zumba class later that night, but that's more fun than work:)

I'm confined to spin class until this dang weather clears up, so I tried to make it over to wash rec in time to claim a bike (it didn't happen).  I got on the tread and ran 3 miles until i saw that someone left the class.  i did the last 20 min with them and then did 30 min on my own. 

I did 2 min intervals  of seated pushing and standing sprints, again focusing on less tension and fast turnover.  The time went by surpisingly fast, though my legs were feeling it that day.  That's how it goes when u only have so much time with your kids in the daycare.  I definitely could've used another 30 min on the bike.  I pushed my luck and got off and went right into 1 more mile on the track at good marathon pace, just for my mental race health.  So i really wish i had more time this day, but you do what you have to do.  I'm glad my kids love that day care.  i made up for my time gone by taking them swimming in the pool.

Dear Wind,

I hate you and hope you die,

love, ty

ok now really i'm sick of it already!!!  it's so much worse in toquerville. I was about to start my journey on the good old treadmill, when my hubby offered to come pick me up 10 miles south (heck ya i'll run with the wind to my back).  It's a pretty hillly course over there, but i was up for the challenge!

so miles 1-3 were effortless running easily  in 7:30s, miles 4-5 the course backtracks for a half a mile, and i was ready to give up cause i was now running into the wind.  i felt pretty lightheaded,and realized i prob waited a little too long to run after eating.  i had a gel, and that gave me a huge boost.  So even with all the hills i averaged a 7:40 - i love you wind.   though i didn't realize until that day that hurricane ran east and west, so i ended up running with the wind to my side (and into the wind) for the last 4 miles - i hate you wind..  i think it almost tripped me 3 times by pushing my feet over.  my right hamstring ligament started buggin a little, but nothing much.  i'll attack it with my foam roller and softball tonight.

So all in all, a pretty easy/hard 10 miles today

taught zumba at night and no aches or pains,  i foam rolled well after my run and it seems to have pushed all my soreness out.

I didn't wake up early enough to run before my swim, so i had to settle for less today.  i had 1.5 hours to workout, and i talked for too much of it with my friends.  i swam a mile, doing 100 m intervals for the last 20 laps.  I've been focusing on matching my arms, and because of that i had my head up watching them - my friend pointed out that it was out of the water. so i tucked my head and felt so speedy today!  i jumped out of the pool, ran upstairs, and finished with 4 miles on the tread at 8 mpm.

Great run today!  i started at 8:30 and the weather was good.  A tad brisk but halfway through very pleasant.  I ran with amber today, and it made the whole run go by sooo fast.  We ran the course for the dogtown half marathon - will b a good hilly course...and stinky cause it goes by the landfill.

Most of the course is slightly downhill, though i didn't feel it til we came back on the unhills. We ran first 8 miles at 7:10-7:30 min per mile. miles 9-12 we sped up for 5 min rested for 3. I'm not sure what the first one was, but here were my other pace splits...5:56, 6:26, 7:13(up a big hill).  next 2 miles we finished the uphill and then did tempo.  i was feeling good and pushed my pace a little to 6:30. cooled down last mile.

I'm feeling good about where i'm at right now!  I hope to add a few miles on next week and peak at 55-60 miles beore the marathon.

2 zumba and 1 turbokick today - 1st time i actually wasn't too tired by the end!  3 classes!!!  I even sped up some zumba songs without telling anyone...he he:)

My friend sue watchd my kids so i could go run today, so i  did my tempo run out in washington fields. Thank goodness cause the wind was blowing like crazy in toqueville!  There was still a good breeze going, but wasn't too bad.

Started out today teaching core fusion - didn't do too much of it since we were out of equipment. 

I started out and knew that it wasn't going to be a fabulous run.  I was warming up on a downhill, and i was already feeling sluggish. so i did another mile to see if it would wear off. my tempo felt hard today!  i don't know if it was because i was by myself or what.  I stopped looking down at my watch and just tried to go by feel.  I was trying to run in the 6:20s but it just didn't happen today. The first couple varied from uphill to just slightly up.

my miles:

3 - 6:47 ( had a hill)

4 - 6:32 - slightly up

5 - 6:35 - slightly up

6 - 6:32 -

7 - 6:35

8 - 6:41 - slightly up

I'm adding more miles this week since i'm training for the hurricane marathon so i ran 11 instead of 10.  i def could've stopped at 10 today! 

Taught flex tonight and worked the push ups with my group!  feeling good there.  legs r way tired.

I've been foam rolling everyday and massaging with a softball and that seems to have brought my hamstrings up to par.  no more threat of injury!

jim's bday - didn't get anything in today:(

Ran the watertower trail out by my house by myself today. I added on the loop for more miles.   it was beautiful at 3 pm and i was stoked to wear my shorts, but still a little windy.  (seemed to hit in all directions too...hmmm).  The trail was hilly, sandy, and rocky, so i got an incredible workout today.  I was feeling good since i didn't get a workout in yesterday, so i did some speedwork.

warm up 1 mile -

4x 3.5 min intervals with 2.5 min rest

1 - very uphill and rocky- 7:28

2 - 6:12 - more uphill to down

3.- 6:49 - sandy!

4 - 7:05 - all uphill and rocky - was breathing really hard by this point

4x 2 min intervals with 1.5 min rest

1. - 6:01 - sandy downhill into wind

2.- 6:21 - very sandy

3. - 7:04 - sandy/uphill

4. - 6:12 -flat

4x1min intervals with 45 sec rest - all still rocky so i had to be careful

1 - 5:59

2 -6:47 - uphill

3 - 6;12 -

3 - 6:38 - uphill

had acrued 7.5 miles to this point, so finished up with 3.5 to get home at about 7:30s. I felt good today - feel like i had pushed myself.

I got to the gym a little early, so i got a couple of miles in on the track before my swim since i knew i wanted to swim longer today.  They felt really hard going at an 8 mpm pace, - i felt really light - headed.  i bought a lemonade to get some extra sugar and it seemed to have helped. 

swim - warm up from 20 laps, worked on matching hands for 20 laps, and then did a sprint tri athlon distance push - i had my girl aimee next to me pushing me:)  I ended up doing 80 laps 1.25 mi - i need to watch the clock next time to see if i'm getting faster at all.  i concentrated on longer stokes and head down today - prob the best i've felt in a while swimming. 

i jumped out and ran to get my last 2 miles on the treadmill in.  i wanted to run a lot more but ran out of time again.

I didn't originally plan on going this long but just felt like it was a good number that morning.  well really i wanted to get one 22 mi in before the hurrican marathon, and today was the day (races for the next 3 weeks).

Ran with liz, aimee, mandi, and cheri, today (well sort of) - started with them, but  knew i had a time limit today so had to pick it up.  i ran the 1st 5 miles with aimee, which included the la verkin twist.  i was feeling kind of poopy, but once i hit that trail i got reenergized (i love trails!!!)  I easily picked it up going up the hill, and then waited for the girls.  after the first water stop, i took off, as they were only doing 15 that day.  i want to do this run again, so i'm posting my miles. i ran on the trail which was a lot of up and down all the way to virgin, and then turned down sheepsbridge rd.  i had to add 2 more miles at la verkin overlook.

6: 7:29

7: 7:46 (next 7 uphill into virgin, then uphill on sheepsbridge)

8: 7:48

9:7:48

10 7:53

11 7:13

12 7:11

13 7:46

14 7:48

15 - 8:08

16 - 7:57

17 - 7:30

18- 7:17

19 - 7:08

20 - 6:37

21 -7:06 (last 2 miles were very uphill, but i pushed it all the way in)

22 -7:27

I was tired by the end, but could've kept going today - does that mean i'm not pushing enough???  I'm sure it's just the trail running that i love!!I need to have someone speedy come with me and do it again.  My hamstring got tight, but all in all a great run:)

7:42 average - 2:49 - 22 miles

Zumba, Turbokick, Zumba - 3 hours, typical day - everything is starting to feel really easy

I'm pleasantly surprised that my legs feel fresh and strong, even after i ran 22 on saturday.  It makes me feel good about my year:)

Well my 1 yr old was sick today, so i spent most of the day holding him and my chances of getting a run in slowly slipped away.  Thankfully, i had to be at the gym at 6:30 pm to train my biggest loser contestants, so i told myself to run a couple miles.

My original plan was to run 10-11 + speedwork, but i didn't think i'd be able to do it since i had been up with isaac the whole night before.  I started on the treadmill about 8 pm, and almost psyched myself out, i almost let myself go home.  I told myself if i ran 2 miles i'd feel a lot better, then i could make up the miles tomorrow morning.  I got a mile into it, and got myself to commit to 5.  I was getting bored, so I decided to do one of the 4 x 1 mile intervals with a mile break in between.  I found that i could hold my 6 min mile pretty well, and at that point i just committed to the whole workout i had originally planned.  I ran all the intervals:)  My times were 1 - 6 min 2 - 5:56,  3 - 5:53, 4 - 5:55.   I'm way happy with my effort, and it felt good to get my miles in under 6 min.  My  legs are definitely tired after that 10 miles. 

i didn't make it to spin class today, so today was another treadmill day at home.  i decided to do my own strength routine beforehand.  i didn't want to make myself too sore since i have 3 weeks of races so i did enough to exhaust myself, but not kill me:)

1st round                           2nd round 

50 box jumps                     30

20 pull ups - 5 without assist

50 squat to upright row      30

30 burpees w/ squat jump   20

30 lunge, accelerate up on chair   20

50 knee drops (abs)             40

I ran 6 miles on treadmill at about 7:45- 8:00 pace

My sister in law watched my kids so i could go running in the middle of the beautiful sunny day!  i was so stoked to be able to run in the sun in shorts, though prob should've kept the gloves on.  I decided to tackle the hills on the cholla creek trail, running through the rock quarry and circling around in la verkin.  I ran at a pretty good pace for first half, and then kicked it up for the last 4 (6:20-6:50).   They all had lots of steep hills so i was pretty happy with my run.  i waited too long to eat, and was feeling a little light headed.  amazingly i can always make it through those times.  i will bring 2 gels with me next time.

 i didn't have time to get a full meal in before having to leave to teach zumba, and yes it killed me!  I had a couple pieces of toast, and felt very bloated and had no energy:)  i need to plan better.

Pool workout - 1 mile

1/4 easy, 1/4 focused on stride lengthening, 1/2 speed

4 miles on treadmill and around track - felt very tired and sluggish - i'm kind of worried cause i have a race tomorrow and was hoping to feel good by today.

Race Week #1 - Dam to Dam

I woke up about 1 am that morning to pouring rain, and several other times to the same pounding on my roof.  Not a good sign.  The race started at 10, so i was able to sleep in until 7:30 (heaven:)).  i would've slept later but mr. isaac (my 1 year old) is an early riser.  Another glance outside showed that the rain wasn't going to relent, so jim and i wavered on whether to run or not.  We were both battling colds.  I checked around with my friends, and it sounded like everyone was still going.  We couldn't disappoint!

So we showed up to sandhollow, and i did a little 1 mile jog into the park.  I knew i might have a tough time that day the way i was already breathing at my slower pace.  i didn't know how to dress to actually race that day cause the rain would stop, then start again over and over.  I get so chilled easily, but all the clothes i was wearing felt heavy.  i didn't end up ditching anything ( i was wearing 2 socks, capris and compression pants, a short sleeve and long sleeve tech shirt, and a water proof light jacket.  then a cap, and ear warmers).  I hated all of it at one point, and was thankful at another.

I had decided that i was only going to run as fast as i had to, and wasn't running for time.  The course was 1/2 on dirt, and the weather was awful.  So hopefully no one would make me have to push to hard.  unfortunately, one girl from salt lake decided to make me race that day.  My first mile felt sluggish, and my breathing was not good.  She was talking to a guy she was running with, and seemed to easily keep pace.  I stuck with her for the first 3 miles, but i was pushing it.  i was trying not to look at my watch cause i knew that i wasn't running a fabulous pace.  mile 4 she started pulling away (and was in front of all the guys too).  i was concentrating on my mental game, but knew my body wasn't responding.  at the halfway point, 1st place was still only about 30 sec ahead, and a quick glance behind me showed me that 3rd wasn't close.  (I was running 6:30-6:40s) and just not feeling it.  I wasn't worth it to me to kill myself to catch 1st, so i pretty much just slugged it in the rest of the way.  i want to have a strong race next saturday, so i just used the rest as a training run.  my pace slowed into the low 7s after i stepped in mud and added another pound to my shoes.  we were running uphill and into some increasingly nasty mud.  then the wind kicked in, and i got incredibly chilled.  the last 3 miles were torture as my legs felt sooo heavy from being soaked and cold

so i averaged a 6:50 and ran 1:08. 2nd overall,  it is what it is.  The worst part was after the race - i had forgotten to get the key back from my hubby, and he didn't come in til 20 min later - I was frozen..  i ran out to him and ran the last mile with him to make it less miserable:)  so proud of him:)

so i'm looking forward to a dryer, faster, less muddy course next week (hopefully). 

3 hrs of zumba

Taught core fusion today - did a lot of the work out - especially my abs - they r sore!  hamstrings are too.

I'm was feeling sore today from my race last sat (don't know why, iididn't push it much), but i decided not to kill myself on my tempo run today.  I am following ryan hall's 1/2 marathon plan, with more miles of course, so i plan to taper a little this week.  I warmed up for 1 mile then sped it up to 1/2 marathon pace + 10 - 15 sec for 3 miles.  I ran from the rec center, to washington fields, then up and back dam road.   here r my splits

6:16 - downhill

6:46 - uphill

6:39 - uphill, then down

finished running 7 miles at 7:30-8:30 pace

I felt like the speed wasn't pushing me too much, and i feel pretty good. my quads were a little sore from class today, so i'll make sure i roll em. I hear it's going to rain this weekend though:( not again!

Taught flex tonight and trained, didn't do much of the workout, but having to demonstrate everything made me a little bit sorer today.  hope it wears off by the weekend.

ran on tread, varying hills. legs are still heavy from lots of exercise, took it easy.   Didn't go to spin (again dangit) but will b vigilant next week for sure!  i'm going to try and hop on the bike one other time as well.

My quads were still fried from all the workouts - can't figure it why since last week's race was not a push for me.  I decided to taper for the race this weekend and only run 7 miles instead of 10 or 11. it felt really good, and the trail i ran was exhilarating.  i ran in shorts, which always makes me happy, and ran the water tower loop.  i added a few faster jaunts in the middle, speeding up especially down the hills.  I was happy that my sub 7 min miles were feeling pretty easy.  averaged 7:38 today.

taught zumba tonight

took the day off today and it felt so good.  i needed it!

This race turned out a little better than i expected, so i'm happy with it.  I woke up to pouring rain in toquerville, and was wanting to just crawl back into bed.  I really wasn't looking forward to the race at all and was so tempted to back out.  I knew i'd never forgive myself, so i got myself dressed and headed over.  My tummy was hurting well before the race, but a few trips to the bathroom seemed to help. 

It was nice for this race cause i didn't have a lot of expectations.  I was going to focus more on the race, and less about my time.  a p.r. is always nice, but i knew that with the wind blowing that would be a tall order.  i knew michelle l.and amber g. would both be there, so i would have some tough competition. 

i kept a lot of my clothes on (double layered again - i'm such a baby), and was amazed again at all the tank tops and shorts around me at the start.  i'm still glad i wore what i wore, though i ditched my beanie halfway through.  i was a little nervous about it but i decided to run withou my ipod today.  i seemed to be distracting in my last race and wanted to see if it made a difference.  I really liked it without.  I felt like i could focus more on the race - see who was breathing hard - hear encouragement from friends, etc.

I spent a little too long talking to people at the beginning, and got less of a mile of a warm up in.   I felt good after the gun went off though.  we ran through a nice pile of mud in the first mile, and it seemed to slip some people up (i run in this junk all the time).  my mile prob would have been a little faster without that.  anyhow here's my splits

1 - 6:35 - stuck close to amber, michelle ahead a little bit - my body was feeling good

2 - 6:41 - into the wind but flat - usually amber wont let me pass her (love ya girl) but i managed to do it here

3. -6:31 - wind at side, slight uphill - I'm motivated to get some distance between me and girls behind me (amber and then a couple others not to far behind)

4. - 6:41 - more wind, up and downhill

5 - 6:40 - i know my pace isn't fabulous at this point, but again focusing more on keeping place

6 - 6:49 - some uphill

7 - 7:08 - the biggest hill of race - pretty gradual but long- into the wind

8 - 6:57 - turn around - amber still not too far behind

9 - 6:47 -

10 - 6:25 - i want to secure my position - michelle is not in sight anymore, wanted to take advantage of downhill - i'm starting to feel a little pukey - i think i hadn't drank enough water at this point - I loved seeing all my friends at the turn around!  so motivating

11 - 6:49 - i held my position and wasn't motivated to book it in since i wasn't being challenged- had a side ache - my legs were feeling pretty good though

12 -6:47

13 - 6:37- I'm exerting effort, but prob could've done more if needed. side ache still there??? 

.27 - 6:50 - course was a little long, and i wasn't sure if i was running the right way.  that is not a normal pace to kick it in for me.

so 6:44 pace - i'll take it today.  Part of me wonders if i could've stayed with michelle, but i really shouldn't 2nd guess. I like how i didn't wait to fuel and felt like it helped.  I need to drink more water next time and get there earlier to warm up.  i also didn't cool down.  overall good day though!

zumba, turbokick, zumba - got my 3 hours in