One step further, faster...

Life is Good

2012-01-29T18:24:00.002-05:00

Life is good here in southern Georgia.

Work is under control (at least I fool myself into thinking it is!)
I finally established a predictable schedule for myself and my running
My husband is an angel. I'm so lucky to have him in my life.
My foot finally feels better!!! I truly cherish every day I can run. I will never take that for granted again.

Still taking things one at a time and there are still hurdles to leap over. But Team Harley can handle it and still come out on top. 2012 is starting out pretty nicely.

Finally a legit update

2011-09-24T21:15:00.002-04:00

5 Sept: Run 2.9 mi, strides
6 Sept: Run 5 mi
7 Sept: Rest
8 Sept: Football (and got hit in the face)
9 Sept: Run 3 mi, butt kicks/high knees/bounding, strides
10 Sept: Rest
11 Sept: Gardening (this sounds ridiculous, but it was a TON of work)
12 Sept: Run 3 mi
13-15 Sept: ?
16 Sept: Run 20 min
17 Sept: Air Force Half Marathon
18-19 Sept: None
20 Sept: 33 min elliptical, core
21 Sept: Run 40 min (slow-ish)
22 Sept: 5 rounds: 10 dumbell snatches (each arm), 15 push-ups, 10 lunges (each leg), 10 plank leg lifts (each leg), 10 supermans
23 Sept: None
24 Sept: 3.2 mi moderate run (AM), 6 mi moderate run (PM)
------------------------------------------------
Hurdles--I love running. I'm SOOOO thankful my foot is healed. I realize I can't take that for granted anymore. But my two biggest hurdles are 1) getting out of work on time (i.e. leave the office at around 5PM instead of 7 or 8 PM) and 2) finding places in town to run. I am going to develop a plan of attack by the end of this weekend.

Coach--I hired a coach to help me with my running, esp now that my foot (and knees, for that matter) feels a lot better. She's been amazing so far, and she thinks I can accomplish my goals within the next two years. I'm SUPER stoked.

AF Half Marathon--I was super lucky (it really was luck) that I got picked up to run for the Air Combat Command team, esp since I hadn't run any races since 2009. But I ran a 1:44:17, which isn't great, but considering that was the longest I had run in a VERY, VERY long time, I can't complain. I'm back!!! She told me to run the following splits:

8:35 x 2 mi
8:15 x 2 mi
8:00 x 2 mi
7:45 x 2 mi
7:30 x 2 mi
Whatever is left for last 5K

She also told me to use a heart-rate monitor during the race. Unfortunately I barely know how to use it, so I didn't know how to take any splits, or any data, really. But I used the clock at each mile marker to help me figure out if I was on track. All of my splits were within 10-15 seconds, even during the hilly miles. But I still have a lot of work to do, and my coach is super confident that I can bring my time down to 1:40 or faster by March. I'm excited!

Gardening--Holy moly I am CRAZY into gardening now. My husband surprised me and bought me all of the supplies for a square foot garden. I put it together while he was out of town (which turns out is a TON of back-breaking work), and I have quite a few things growing in there. Gardening is a really fun hobby, and I am lucky to have something that truly de-stresses me. Even running is a stressor sometimes, but there is ZERO pressure with my garden. Plus it's amazing to eat the delicious things you've grown yourself. The growing season here in GA is also very long!

Just for archival purposes...

2011-09-05T18:15:00.005-04:00

10 Jan: Flight PT
11-14 Jan: None
15 Jan: Run 15 min
16 Jan: ?
17 Jan: None
18 Jan: PT test (99.9%), legs at the gym
19 Jan: None
20 Jan: Squadron PT
21 Jan-2 Feb: None (wow)
3 Feb: 6x400
4-6 Feb: None
7 Feb: Flight PT
8-12 Feb: None
13 Feb: Light run, knee rehab exercises, hard core abs
14 Feb: Flight PT
15 Feb: None
16 Feb: Run 20 min
17-18 Feb: None
19 Feb: Run 3 mi
20 Feb: Row 2K, 1K, 1K (5K total)
21 Feb: CrossFit Total (125, 70, 175 = 370# total)
22 Feb: Tabata run and push-ups
23 Feb: Swim
24 Feb: 40 min run, Squadron PT
25 Feb: None
26 Feb: 10x1min fast/1min recovery
27 Feb: None
28 Feb: Flight PT
1-2 Mar: None
3 Mar: Squadron PT
4-6 Mar: None
7 Mar: Flight PT
8-9 Mar: None
10 Mar: Squadron PT
11-13 Mar: None (really sick)
14 Mar: Flight PT
15-18 Mar: None
19 Mar: Run 5K
20 Mar: None
21 Mar: Run 4.8 mi
22 Mar: Spin class
23-24 Mar: None
25 Mar: 7 min tempo run/30 min total
26 Mar: ?
27 Mar: Run 5.5 mi
28 Mar: None
29 Mar: Run 6x2min/1min recovery
30 Mar-2 Apr: None (ORE)
3 Apr: Run 6 mi
4 Apr: MDG PT
5 Apr: MDG PT
6-24 Apr: Last-minute deployment, weird shifts
27 Apr: 6x2min/1 min recovery
28 Apr: Fitness course
29 Apr: Run 30 min
30 Apr-4 May: None (trying to get back home)
5 May: Squadron PT
6 May: None
7 May: Run 50 min
8 May: Run 30 min
9 May: Flight PT
10-11 May: None
12 May: Squadron PT
13 May: Run 27 min, core workout
14 May: CrossFit Murph (44-something)
15 May: Run 30 min
16 May: Run 40 min
17 May: Run 30 min (1 min fast/slow for 18 min)
18-22 May: None
23 May: Flight PT
24-25 May: None
26 May: Squadron PT
27-31 May: None
1 June: Run 3 mi (0.75 mi tempo)
2 June: Run 3+ mi, core
3-5 June: None
6 June: Flight PT
7 June: 1020 push-ups (wow)
8 June: None
9 June: Squadron PT
10-12 June: None
13 June: Run 30 min
14 June: Run 30 min
15-20 June: None
21 June: Run 36 min
22-23 June: None
24 June: 6x400 (3 mi total)
25-27 June: None (CHP Exam)
28 June: Swim
29 June: Run 5K
30 June: ?
1 July: Run 18 min (major spill on the asphalt)
2-6 July: None (spill really jacked up my knees)
7 July: Run 39 min
8 July: None
9 July: Run 50 min
10 July: None
11 July: Flight Pt
12 July: Swim
13 July: None
14 July: Ultimate frisbee, run 400/800/400 (1:34, 3:24, 1:39)
15-16 July: None
17 July: 20 min run/10 min row/10 min bike
18 July: Swim in AM, 5x5 laps/50 squats/50 sit-ups (3 mi total)
19-23 July: None
24 July: First Coast Triathlon
25 July: 20 min run
26 July-6 Aug(?): None (injury)
7 Aug: Row 5K
8 Aug: 4x800 (3.5 total), core; Flight PT
9 Aug: 3 mi, legs, tri
10 Aug: None
11 Aug: 3.5 mi total, 1.5 in 10:45
12 Aug: Run 50 min
13 Aug: ?
14 Aug: 60 min run (craaaaazy hot outside)
15-24 Aug: None (ORE, leave, jetlag/work)
25 Aug: Squadron PT
26 Aug: None
27 Aug: Run 41 min
28 Aug: Run 90 min
29 Aug: Ride 12 mi at 18 mph
30-31 Aug: None
1 Sept: Run 4 mi, burpees, planks
2 Sept: Run 5 mi (10 min MP, 10 min HMP, 10 min MP)
3-4 Sept: None (visitors!)

Recovery is HARD

2011-01-09T20:57:00.002-05:00

4 Jan: CrossFit
5-8 Jan: None
9 Jan: 11 min run
--------------------------------------------------
Excuses?--With the exception of Friday (getting up at 4AM, driving to Charleston, arriving back at home at 10PM), I should have worked out before work on the other days. It's very difficult to get up early, but I've done it before.

Goals--When it comes to goals and performance, I like to remain optimistic, but I really don't think Boston is going to happen this year. I still think I might be in good enough shape/healed in time for the AF Marathon, but 3 months isn't enough time to prepare for Boston. I'm sad, but I need to heal.

The Plan--When I came up with rules for myself when I was living in MD, it worked out really well. I'll try to add a rule or two per week and see where that takes me.

Rule 1: Eat a salad for lunch

Rule 2: Develop weekly workout milestones

This Week--Go to CrossFit once, do one CrossFit Endurance workout on the rower, swim before work, ride 60 min on my bike. Anything else is extra credit. Plus I have one week until my fitness test, which I need to stop stressing about. 100% isn't going to happen, but I think I can still get a 90.

2011--To healing!!!

Run

2011-01-03T20:08:00.002-05:00

3 Jan: Run 15 min
--------------------------------------------------
Run--I ran until my knees began to ache. I probably could be stretching a bit more...

Work--My job seems to be going ok. Our first goal as a flight is for everyone in the flight to leave work before 5PM because we work too much. It's harder than it sounds.

Progress Will NOT Be Overshadowed by One Event

2011-01-02T17:00:00.003-05:00

30 Nov: Row 5k
1-7 Dec: None (cortisone shot in the ankle, then re-rolled it)
8 Dec: Run 30 min
9 Dec: None
10 Dec: Run 20 min
11 Dec: Run 29 min
12 Dec: Run 91 min
13 Dec: Core
14 Dec: None
15 Dec: AM - swim 30 min, PM - CrossFit
16 Dec: None
17 Dec: Swim 30 min
18 Dec: Run 20 min
19 Dec: Attempted Jacksonville 1/2, but made it 5 miles before knees exploded
20 Dec: None
21 Dec: CrossFit
22 Dec: CrossFit
23 Dec: CrossFit
24 Dec: CrossFit (12 Days of Christmas workout!)
25 Dec: None
26 Dec: Home CrossFit, bike 45 min
27 Dec: CrossFit, bike 21 min
28 Dec: CrossFit
29 Dec: Swim 30 min
30 Dec: None (whew!)
31 Dec: CrossFit
1 Jan: Run 20 min
2 Jan: Run 3 mi (1200, 800, 400)
----------------------------------------------
JAX Half--I signed up to run the Jacksonville Half a while ago, hoping having a goal would help me focus on healing. Well, my foot felt great when I started running. I ran 4 miles, and then all of a sudden, my kneecaps felt like they completely ripped apart. I couldn't run another step. It was awful! So I decided that instead of suffering through 8 really cold, slow, painful miles, it was just easier to throw in the towel and focus on healing even more.

PT Test--I also came to the realization today that this will be the first time I don't get a 100% on my PT test. I did a practice run today, and my back was so sore that I had to stop. Before I take my test, I'll make sure I'm completely hydrated, my body has time to rest, and I keep running in the meantime. Kind of nervous about it though... Ugh!

I love running--I just gotta remember that I love running. It's fun, I feel good when I run, and I love the sense of accomplishment and the feeling of hard work. Being able to run is a privilege that I haven't had over the past year.

Attempt at Intervals

2010-11-29T20:16:00.002-05:00

29 Nov

AM: 5x20 each push-ups, sit-ups, air squats, lunges
Run: 1 mi (7:28), 800 (3:29)

PM: Row 5K
--------------------------------------------------
Foot--Feels a lot better with the new shoes and orthotics.

Ankle--Not so much... appointment Thursday afternoon though.

C2 Challenge--I'm going for the 200,000m before Christmas.

Weight--127.2 lbs yesterday. OUCH! That's the most I've ever weighed! Want to get down to 122 by the end of the month, which I think I can achieve.

2011--This will be my year! 2010 wasn't so good, but I can make some pretty amazing things happen in 2011. I know it!

Super Long (and Boring) Workout Update

2010-11-28T20:41:00.003-05:00

21 Mar: 30 min ell, pull-ups
22 Mar: ?
23 Mar: None
24 Mar: 2x tabata run, 21 min total
25-28 Mar: None
29 Mar: Run 25 min with Zeus dog
30 Mar: None
31 Mar: Run 16 min
1 Apr: Circuit training for PT
2-3 Apr: None
4 Apr: Run 5.4 mil
5-9 Apr: None
10 Apr: Kayak on a lake for my birthday weekend
11 Apr: None
12 Apr: 4x1:30, 30 min total
13 Apr: Bike 45 min
14 Apr: CrossFit
15 Apr: AMDS PT
16 Apr: CrossFit
17-18 Apr: None (trip to Atlanta)
19 Apr: Bike 50 min
20 Apr: None
21 Apr: PT test
22 Apr: Run 3+ mi, PT
23-25 Apr: None
26 Apr: 4x400/50 air squats
27 Apr: Griff + 40 burpees
28 Apr: None
29 Apr: Run 30 min
30 Apr: None
1-2 May: None
3 May: 4x800 at marathon pace, 45 min total
4 May: 4x400 in 1:34, 45 min total; CrossFit
5 May: None
6 May: 2 mi warm, 1 mi tempo, 1.5 cool; run 2.5 mi; CrossFit
7 May: None
8-9 May: ?
10 May: CrossFit Fit Test
11 May: 4x400 in 1:30, 5 mi total; CrossFit
12 May: None
13 May: Circuit training for PT, CrossFit
14-15 May: None
16 May: Run 90 min
17 May: CrossFit
18 May: 4x400 (1:27, 1:29, 1:31, 1:26), 5 mi total; CrossFit
19 May: Run 30 min
20 May: 1 mi tempo, 4 total
21 May: None?
22 May: Mountain biking for anniversary! 24 mi in 3 hrs
23-24 May: None
25 May: 400/800/800/400, 5.25 mi total; home CrossFit
26 May: None
27 May: 1.5 tempo, 6.5 total
28-30 May: None
31 May: Run 30 min (foot pain, this is where the wheels fall off)
1 June: CrossFit
2 June: CrossFit
3-20 June: None
21 June: Dog park (what did I mean by this?)
22 June: 4x800, 4.75 mi total
23 June-6 July: None (lots of mulching though!)
7 July: Bike 30 min
8 July: AMDS PT
9-12 July: None
13 July: Run 25 min
14-16 July: None
17 July: Run 30 min
18-19 July: None
20 July: Flight PT with ACC BEE
21-25 July: None
26 July: Flight PT (whatever it was)
27 July-1 Aug: None
2 Aug: Flight PT (whatever it was yet again)
3-4 Aug: None
5 Aug: Mock PT test (first time I didn't get 100%, only a 99%)
6-9 Aug: None
10 Aug: X-country 5K (as "Floyd Flandis" and my mom was "France Armstrong")
11-15 Aug: None
16 Aug: Flight PT (don't remember what we did)
17-22 Aug: None
23 Aug: Flight PT
24 Aug: Pull-ups, core
25 Aug: Pull-ups, hamstrings, handstands, bike for 30 min
26 Aug-2 Sept: None (trip to DC for Jewish wedding!)
3 Sept: Swimming for 30 min
4 Sept: None
5 Sept: Bike 26.2 miles!
6 Sept: None
7 Sept: CrossFit (rehurt foot)
8-13 Sept: None
14 Sept: Run 30 min, core
15 Sept: Swim
16-18 Sept: None (another trip to DC for conference)
19 Sept: Bike 37 min
20 Sept: Flight PT (bike 30 min, 5 min push-ups/sit-ups)
21 Sept: Core
22 Sept: Bike 30 min, core
23-26 Sept: None
27 Sept: Run 30 min (with 1 min intervals)
28 Sept-11 Oct: None
12 Oct: PT test (only waist, push-ups--100% woo hoo!)
13-15 Oct: None
16 Oct: 4x400; snatches, leg press, pull-ups, back extensions
17 Oct: None (so sore!)
18 Oct: Elliptical 30 min, core
19 Oct: 5 rounds: 3 pull-ups, 15 push-ups, 15 side planks, 30 flutter kicks
20 Oct: 4x4 min intervals, 31 min total
21 Oct: Run 15 min
22 Oct: 10x10 back extension/push-press (30#)/kettlebell (15#); 4x400
23-24 Oct: None (Jekyll Island for Porter's birthday)
25 Oct: 5x400; tabata push-ups and sit-ups
26 Oct: 30 min run
27 Oct: Overhead squat (65#?); pull-ups; core
28-29 Oct: None
30 Oct: 10 min warm, 10 min tempo, 10 min cool
31 Oct: None
1 Nov: 5x400, core
2 Nov: Deadlift 165#, core warm-up
3-7 Nov: None :-(
8 Nov: Run 45 min
9 Nov: Home CrossFit (with rowing or something)
10 Nov: 3 mi run/1.5 tempo
11 Nov: Run 60 min!!!!!! :-D
12-21 Nov: None (ORE, air show)
22 Nov: 2x1200 (in about 5:10), core
23-25 Nov: None
26 Nov: Run 3.1 mi
27 Nov: Run 90 min (allllllllright!)
28 Nov: Rest (the dogs were barking)

Meet Porter(house)

2010-10-19T21:13:00.005-04:00

Rebuilding...

2010-10-19T21:05:00.002-04:00

I'll post a (pathetic) workout log later, as I left my planner at work.
----------------------------------------
Foot--Looks like I may have broken my foot back in November, based on an x-ray I had a little while ago at the podiatrist's office. Since November the tendonitis in my foot has been absolutely insane. For about 2 months, the most I was able to run was 6 minutes. BUT I have taken a few months off from running completely, I have some orthotics, and I have been driving my husband's car. His car's gas pedal placement is actually really conducive to my healing.

Boston--I deferred my registration last year. They sent me a paper application, and I really sat on the fence forever. But I sent it in, but I don't think it made it there before the deadline. Oh well. I would really like to focus on shorter stuff and then run the AF Marathon next year.

Marriage--Trying to mesh two lives under the same roof for the first time is surprisingly difficult. The hardest part is trying to figure out each other's schedules. I crave structure, and Colin's schedule is so unpredictable. I am learning that I just need to make my own plans and stick to them. If I don't plan anything at all, I won't do anything.

My focus for the next few months:
- Enjoying and treasuring married life
- Passing my certification exam (Certified Health Physicist, here I come!)
- 5K training
- Figuring out this crazy thing called home ownership
- Spending quality time with Porter(house) the Newfie

Another reminder of how amazing my life is

2010-03-21T10:16:00.003-04:00

We share a love of running

First Wedding Anniversary (29 Dec 09) on the bench where Colin proposed to me
during the 2008 Boston Marathon

Flexibility is the Key...

2010-03-21T09:43:00.006-04:00

11-13 Jan: None
14 Jan: CrossFit 100 pull-ups, row 500m, 2x10min tempo, 35 min total
15 Jan: Bike easy 30 min, CrossFit
16-17 Jan: None
18 Jan: CrossFit
19 Jan: CrossFit
20 Jan: None
21 Jan: CrossFit
22 Jan: CrossFit
23 Jan: Run 6 min :-(
24 Jan: 5x(row 500m, 20 push-ups, 30 sit-ups, 40 squats) in 28:35
25-29 Jan: None
30 Jan: Swim 20 min
31 Jan: Tabata row, tabata elliptical, pull-up pyramid, 25# dumbell snatches
1 Feb: Swim 30 min
2 Feb: None
3 Feb: Swim 25 min
4-8 Feb: None
9 Feb: CrossFit
10-17 Feb: Probably none (?)
18 Feb: Run 3 miles, push-ups, sit-ups
19-21 Feb: None
22 Feb: Run 2 mi
23 Feb: PT test (slowest ever!)
24 Feb: None
25 Feb: Run 30 min
26 Feb: Run 4 mi
27-28 Feb: None
1 Mar: Run 3 mi
2 Mar: None
3 Mar: Run 3 mi
4 Mar: None
5 Mar: 4x400, total 32 min
6 Mar: None
7 Mar: Run 10 min
8 Mar: Run 3 mi
9 Mar: None
10 Mar: Run 3 mi
11 Mar: None
12 Mar: Run 30 min
13 Mar: None
14 Mar: Tabata run
15 Mar: Run 3 mi
16-17 Mar: None
18 Mar: Run 20 min
19 Mar: Warrior Challenge, run 5 mi (3 in 21:26)
20 Mar: Run 28 min
--------------------------------------------------------
Foot--In November I rolled my right ankle pretty badly (in the morning). I spent the rest of the day driving around looking for a house. Since I was driving all day, my ankle was jacked up pretty badly. Since then, I haven't been able to run very much on it at all due to the pain.

Boston Marathon--Since my foot and ankle are still messed up, I decided to postpone running the race until next year. This will be the first time in 6 years in a row that I haven't been able to run Boston. I'm really, really sad, but that's just the way it worked out.

Focus--Because I haven't been able to run very far/long, I need to focus on pure foot speed. I would really like to run a great 5K this summer.

Flexibility--The past few months have been very hectic: moving to Georgia from Utah, crazy-busy new job, holidays and traveling, 6 weeks of training all over the place, and a foot injury. I am doing a terrible job juggling everything. Flexibility is a lesson one in the Air Force needs to learn sooner than later, but I am still struggling to figure it out. It's all about priorities and balance, but it's easier said than done...

Busy Life

2010-01-11T09:18:00.003-05:00

24 Nov: CrossFit
25 Nov: CrossFit
26-27 Nov: None
28 Nov: Run 30 min with Colin
29 Nov: None
30 Nov: CrossFit
1 Dec: None (not sure why...)
2 Dec: CrossFit
3 Dec: CrossFit
4 Dec: CrossFit
5 Dec: Winterfest 5K, 21:00, 1st woman overall
6 Dec: 8 mi in 1:09
7-9 Dec: None
10 Dec: Run 3 mi
11 Dec: Run 49 min
12 Dec: CrossFit "Hansen"
13 Dec: 8 mi in 1:09
14 Dec: CrossFit
15 Dec: CrossFit
16 Dec: None
17 Dec: Mock PT test (10:10 run), CrossFit
18-19 Dec: None
20 Dec: Run 12 mi
21 Dec: Run 5K with Colin
22 Dec: 4 x 3 min, 3 mi total
23-24 Dec: ?
25 Dec: None
26 Dec: Run 40 min
27 Dec: CrossFit
28 Dec-2 Jan: None (arg!!!)
3 Jan: Run 4 mi w/ Colin
4-6 Jan: None (super ill)
7 Jan: Run 3 mi slowly
8-9 Jan: None
10 Jan: Run 2 hrs (sore!)
--------------------------------------------------------
Georgia--I LOVE it here!!! This place is awesome! I found a running group, CrossFit is fun, the town is pretty cute, we found a really nice house on a big piece of land, my job is interesting, and the synagogue is really cool.

Boston Training--I am having the hardest time establishing a routine. At work we have an exercise about once a month, and I'm working nights this time. My sleep and eating schedules get out of whack. And there isn't really a great place to run indoors. I work best when I have a routine, and it's just been tough to establish one. It doesn't help that I will be gone for 6 weeks for some training. Oh well. Adapt and overcome!

Stress--I'm really, really trying hard to combat the stress. I think I'm doing ok so far. I had a doctor's appointment a few weeks ago, and the Air Force is really good about asking about your mental state. I was really honest about my life in Utah, and the doc made me realize how I really should have sought after some help for depression when I was there. I'm thankful that this move has really helped me in that regard, and I'm even more thankful that I know what to look for in myself and my mental state. I'm glad that someone out there cares and wants to help me avoid what I went through in Utah.

Hello from Georgia

2009-11-24T17:47:00.003-05:00

22 Oct: 8x200, 3.5 mi total
23-25 Oct: None
26 Oct: Run 30 min
27 Oct: Run 4.5 mi
28 Oct: 8x400, 4.8 total
29 Oct: None
30 Oct: ?
31 Oct: WCF Halloween 5K, 19:36
1-2 Nov: None
3 Nov: ?
4 Nov: Filthy Fifty
5 Nov: 10 rnds (10 ring dips, 20 air squats, 10 20# dumbell push press) in 12:20
6 Nov: ?
7 Nov: Team CrossFit, last time in Utah!
8-13 Nov: None (driving across the country)
14 Nov: Run 45 min (slowly)
15-16 Nov: None
17 Nov: CrossFit Valdosta Fit Test
18 Nov: CrossFit Cindy (14 rounds)
19 Nov: CrossFit
20-22 Nov: None (went to the hospital for a foot injury)
23 Nov: 4 rounds (15 snatch at 55#, run 400)
--------------------------------------------------------
Moving--I moved to Georgia. Moving is so stressful: finding a place to live, learning my new job, learning a new town, trying to stay healthy, time change, making new friends, etc. Hopefully this will be the last time I have to do this by myself.

CrossFit--I found an affiliate in Georgia, and it's awesome! I love how our coach is so focused on form. The classes are pretty small too. The warm-ups are amazing. Because he's super picky about form, I feel like I'm going to become super strong in a relatively short period of time.

Running--I haven't run in forever. And I have registered for Boston yet again. I need to kick it into gear. I'm very mad at myself for not running at all lately. Thanksgiving will be a time to turn everything around.

Thanksgiving--This upcoming year is going to be really exciting. I can feel it. A lot of change coming up...!

Something I Can Look at Later and Smile

2009-10-21T22:19:00.003-04:00

This man makes me so happy!

Gotta Stay Focused

2009-10-21T21:48:00.004-04:00

5 Oct: 2 mi tempo run (3 mi total)
6-8 Oct: none
9 Oct: run 30 min AM, run 30 min PM
10 Oct: run 30 min
11 Oct: none
12 Oct: run 40 min
13 Oct: run 30 min
14 Oct: CrossFit--10 min 9 SDLHP/9 box jumps for 11 rounds
15 Oct: run 60 min
16 Oct: none
17 Oct: CrossFit group workout
18 Oct: none (shopping!)
19 Oct: Christine (3 rounds, 500m row, 12 bw deadlift, 21 box jump), pull-up pyramid
20 Oct: 3x1mi (6:45), 4.8 mi total, CrossFit shoulders
21 Oct: run 40 min, CrossFit "Thanks Eric"
------------------------------------------------------
Back in the swing of things--I'm working hard to work normal hours, actually be productive after I get home, and go to CrossFit and run more. And be happier. It's actually going ok so far!

Stress--My stress levels are decreasing, thankfully. Work is finally going ok, I am working out a little more regularly, and I'm eating better. I also finally live in the same time zone as my husband. I miss him so much! And I am moving in less than 3 weeks, and I feel really good knowing that my husband is going to follow this spring. We are super excited for our future together! As in under the same roof!
------------------------------------------------------
CrossFit Shoulders
Strict Press: 5, 5, 5 (55#)
Run 800m holding a PVC pipe above my head
Push Press: 3, 3, 3 (70#)
Run 400m with the pipe
Push Jerk: 1, 1, 1, 1, 1 (95#)
Run 200m with the stupid pipe
4 rounds of: 30 sec push press w/20# dumbells, 30 sec hold weights above head

CrossFit "Thanks Eric"
5 rounds of:
5 burpees
10 wall balls (6#)
15 slam balls
20 kettlebell swings (0.75 pood)

Keep On Keepin' On

2009-10-04T22:05:00.002-04:00

20 Sept: Rest
21 Sept: Swim 20 min
22 Sept: CrossFit (deadlift 30#, 5x15 snatch/400m run)
23 Sept: CrossFit
24 Sept: Run 3 mi
25 Sept: ?
26 Sept: CrossFit (Team Tabata Fight Gone Bad)
27-29 Sept: Rest
30 Sept: Run 30 min
1 Oct: PT test (9:55 run, 3 miles, 47 push-ups, 60 sit-ups)
2-3 Oct: Rest
4 Oct: Run 90 min
------------------------------------------------------
Moving--I am moving to Georgia in a month. Turns out there are a lot of things that need to be done before moving! I think I'll be busy doing that for a while.

Virtual Running Club--My family started up a virtual running club. We live all over the world (literally), so it'll be neat to rack up some miles as a team. We're pretty excited about it. Hopefully we can keep this going.

Focus--I'd like to focus more on shorter distances, like 5K or our PT test. I'm not quite sure how to do that. I guess I need to look at some training plans online as I don't have much experience with anything other than marathons, half marathons and triathlons! It'll be nice to focus on shorter stuff since I won't have much time with the move and my new job.

Air Force Marathon

2009-09-20T18:10:00.003-04:00

19 Sept: Air Force Marathon in 3:29:31
-------------------------------------------------------
AFMC Team--I applied for the AF Materiel Command Marathon Team, which I was lucky enough to be selected for. 2 men and 2 women were selected to run the half and the full. I was selected to run the full.

Pre-Race--The AF paid for 2 nights in billeting, plane ticket, registration, per diem, and uniforms. What a deal! The race took place on a Saturday, and I arrived in Dayton, Ohio the Thursday before. It was nice to figure out parking, food, expo, locations of everything on base, etc. It was even better to relax on Friday and to eat some good food.

Food--I ate my usual sushi and Ben and Jerry's the night before the race, which was fantastic. I also tried to drink a lot of water and fluids on Thursday and Friday. The morning of the race I ate a turkey sandwich on flatbread with gatorade. I think my food was right on.

Race--Before the race I wore 2 long sleeved shirts and a jacket. I also wore a beanie and two pairs of pants. I think I was the only one who wasn't cold out there. I forgot my favorite race socks at home, but luckily I brought some other pairs of socks to wear. Oh well.

Pace Team--I met up with the 3:30 pace team. The pacer told us he would run every mile at 8:01 (plus or minus a few seconds, of course). After the gun went off, it seemed like the pace team just took off. I lost them in the first half mile. I didn't catch them again until mile 11. It seemed like we were running a lot faster than 8:01. Maybe it was just because I was trying to catch up. And the pace leader changed. It was so confusing for me. I don't think I'm going to follow the pace team so closely anymore. I am pretty good at pacing and conserving, but at least I learned something.

Overall Race--I think the race as a whole went ok. I took my gels at the right time, my clothes were pretty good, I was well fueled, and I was somewhat conservative. I decided this time I would start out at a faster pace than I had ever run during the first half of a marathon (in recent history). Kind of gutsy, but I wanted to try it. I did get tired during the hills at the end, but I'm glad that I went out a little more ambitiously.

Post-Race--The finish line was well organized, the awards ceremony was super short (yay!), and the CSAF was there! How cool is that?! The medals were neat too. After I finished I was walking around like I hadn't even run a marathon; it was so weird! I purposely parked just inside Gate 22C (or whatever it was), which was the closest to the fitness center. The super nice Security Forces people let me drive on the course to the fitness center so I could shower. I ate some Chipotle afterward and then I went to the airport to catch my flight. It worked out just fine. I would definitely like to run this one again. Running down Main St was so fun.

Went went wrong:
Parking was confusing (though I figured it out)
Forgetting my socks
Not training enough
Temperature was hotter than ideal and a little more humid

What went right:
Setting my sights on 3:30 goal, taking a little risk
Finally ran my 2nd sub-8:00 pace marathon (barely)
Clothes
Food
Race nutrition
Relaxing before the race
Lots of foot powder in my shoes and socks
Running for AFMC!

Still need to work on:
Training (and motivation)
Confidence
Nutrition (outside of race week)
Relaxing, de-stressifying on a regular basis
Finding a new pair of running shoes (my old shoes are discontinued)
Goals and sticking to my guns

Splits
9:20 (plus time to get to the start line)
7:58
7:39
7:59
7:33
7:43
7:53
7:56
7:50
7:47
7:46
7:29
7:53
7:44
7:48
7:54
7:52
7:36
7:50
7:48
7:56
8:07 (let the hills begin!)
7:52
8:38
8:05
11:39

1st half 1:43:26
2nd half 1:46:05
Total time 3:29:31, 7:59 pace

AG division 4/100
Women 15/516
Overall 198/2012

Boring Workout Log Stuff

2009-09-20T17:50:00.002-04:00

30-31 Aug: ?
1 Sept: CrossFit
2 Sept: Bike 30 min (foot pain)
3 Sept: 4x400/50 air squats in 10:45
4 Sept: ?
5 Sept: Run 3 mi, bench, hard core abs
6-7 Sept: None
8 Sept: CrossFit Helen in 11:46
9 Sept: Run 32 min (3.75 mi)
10-11 Sept: None
12 Sept: Run 30 min slow on the canal in AZ
13 Sept: None
14 Sept: Run 4.5 mi in 37 min
15 Sept: 1 mi WU, 2 mi at MP
16 Sept: None
17 Sept: Run 19 min
18 Sept: Run 14 min
------------------------------------------------------
Stress--I have been working on stress reduction, and it seems to be working ok. Work is under control a lot more. I think being gone from work has really helped me with this, weirdly enough. Taking deep breaths helps. Stretching, slow running, and taking control of little things has helped too.

Overall training--Training has not been going well, mostly because I've been lazy, unmotivated, slacking, and bothered. But I feel a lot better. I did not want to train for this marathon. It was hot, I had a ton of work stuff going on, a lot of life changes happened, and the timing of this wasn't good. But the marathon is over, so I feel so much better now.

Focus--I still like running full and half marathons, but I want to focus on shorter distances. I would like to run a sub-20 5K before the end of Feb 2010. I think I am moving to Georgia in Nov, and Colin will follow in Feb. And then I can start training for Boston in Georgia.

Top of Utah Half Marathon

2009-08-29T21:03:00.004-04:00

The expectations for my performance in this race were really quite low.

"A" Goal: Break 1:40
"B" Goal: Break 1:50

I was so super nervous for this race. This, in turn, created some rather significant stomach problems before the race. But my stomach behaved after the gun went off, thankfully.

Weather was pretty chilly at the start, but it was perfect. Slightly cloudy through a canyon with a tailwind. Absolutely beautiful. These were the best conditions I have ever run in in my life.

The course was really pretty. It reminded me a lot of the Ogden Marathon course. The first 6 miles were downhill, and then rest of the course was pretty flat with a few rollers thrown in. Not too bad at all. Those people running the marathon next month are going to have a great time (well, as great of a time as you can have while running a marathon).

My strategy was just to run as fast as I could and as consistently as I could throughout the race. I took a Gu at mile 6/7 and had water only. My calves cramped up in the last half mile, which was weird. But it may have been because I had just done a trail run two days before.

I would do this race again.

And I ran a totally unexpected PR.

I feel a lot better about this upcoming marathon than I did yesterday.

Splits
(:34 from gun to start line)
8:22 (don't get me started)
7:16
7:00
7:19 (25 sec bathroom break)
6:44
6:37
6:39
6:48
7:02
7:00
7:18
7:44 (hill)
6:59
:41
Total time of 1:33:34
7:08 pace

4th in division of 311 (so close!)
22nd woman of 1323
100th overall of 1980

I am proud of my husband

2009-08-29T21:00:00.001-04:00

Shinanigans on a road trip

Look who has his wings

Having a Tough Time

2009-08-29T20:12:00.005-04:00

26 July: Rest (so sore!!!)
27 July: 10 min WU, 2 mi @ 6:45, 5 min cool
28 July: Run 3+ miles (25 min)
29 July: Run 10 miles (stupid blister)
30 July: CrossFit (something about squats, dumbell snatches, sprinting)
31 July: Rest (I needed it!)
1 Aug: CrossFit Spartan 300 Workout!!!
2 Aug: Rest (sore, and hands are ripped apart)
3 Aug: CrossFit (50-40-30-20-10, air squats/sit-ups)
4-8 Aug: None
9 Aug: Run 5.4 mi (felt horrible)
10 Aug: Run 2 hours in the AM before work
11 Aug: Rest
12 Aug: 15 min WU, 10 x 90 sec fast/90 sec recovery, 1.5 mi cool
13-14 Aug: Rest
15 Aug: Hill AFB Triathlon! 800m swim, 20K bike, 10K run
16 Aug: None
17 Aug: Run 2:30 in the AM before work
18 Aug: Rest (flew to Little Rock)
19 Aug: Run for 30 min in Oklahoma City
20-21 Aug: Can't remember
22 Aug: Run 2 hours in NM in the hot sun (not cool)
23 Aug: Rest (flew back to UT)
24 Aug: 150 burpees then 150 air squats in 22:10, 30 min run in the AM
25-26 Aug: Nothing
27 Aug: 48 min trail run (stabilizing muscles, Wow!)
28 Aug: 16 min run with strides
------------------------------------------------------
Motivation--Lacking, at best. I finally made an AF team, and I don't even have the motivation to train. I don't understand why. It's like I could care less about how well I can run. How do I fix this??

CrossFit Spartan 300 Workout--25 pull-ups, 50 box jumps, 50 push-ups, 50 deadlifts, 50 floor wipers, 50 kettlebell clean and jerks, 25 pull-ups. 23:41 Rx. Wow. The pull-ups just tore my hands to shreds.

CrossFit hands--My hands were absolutely destroyed from the CrossFit 300 Workout. I have never had such torn up skin before. Holy cow, it hurt so bad. My hands were wrapped in gauze for over a week. Thank goodness I work in a clinic.

Road Trip--I took a road trip with my husband. His next assignment is down in New Mexico, and I drove with him across the country to his new (temporary) home. We are moving to Georgia this winter, finally!!! But this is the first time we have ever lived in the same time zone. The trip was super fun, and we saw some really interesting things. Most importantly, we ate some amazing food.

Breathing--I think this may be the worst it has ever been. I've been taking singulair, but now it seems to has lost its effectiveness. I am extremely stressed with a lot of things in life, and I think my breathing problems stem from the stress and anxiety. The doc and I decided to try something new with my treatment. Maybe it'll help with the motivation issues too. It's tough to muster the desire to run when the lungs aren't working.

AF Marathon--This is the least I have ever trained for anything in my life. I don't even have plane tickets yet. This is the first time I have actually made an AF team, and this is the least prepared I have ever felt for anything. We'll see what happens... What's done is done! At least it'll be an interesting ride! (er... run?)

Hill AFB Triathlon--I competed in the Hill AFB Triathlon a few weekends ago, and what a trip! The weather was horrible: rain, wind, thunder. I wasn't even sure the race was going to go on. But it did! Only 3 women competed in the "advanced" division, which included a longer swim and run. It was fun. And I scored a first place win and a picture in the base paper. Not too bad.

Ogden Marathon

2009-07-26T11:27:00.002-04:00

I felt awful from the first step of this marathon. My stomach hurt so badly. I was really tired, I had breathing problems, and my legs felt very, very flat. I told myself to relax, run steady, and if I slow down, it will take even longer to finish the stupid race.

The race was beautiful as usual, and the weather was WONDERFUL!!!

At least I still qualified for Boston and ran an Ogden Marathon PR and 2nd fastest marathon time I've ever run.

Splits
9:07
9:38
8:13
8:05
7:01
8:03
7:56
8:00
16:29
8:09
8:05
8:00
:47, first half in 1:47:39
6:59
8:48
14:55
7:31
7:52
8:32
7:37
7:43
7:37
7:48
8:41
8:21
1:27
Second half in 1:43:51
3:31:20, 8:03 pace

Work 1, Steph 0

2009-07-26T11:00:00.002-04:00

28 Apr: CrossFit, 150 burpees in 12:32
29 Apr: Rest
30 Apr: Soccer practice
1 May: Rest
2 May: CrossFit, 10, 9...1 cleans/pull-ups
3 May: Rest
4 May: Run 15 min, 8x400 (1:32), 57 min total
5 May: Rest
6 May: Bike 30 min
7 May: 30 min AM run, 60 min PM run on the trail
8 May: 30 min bike, 1-5-1 pull-up pyramid
9-10 May: Rest
11 May: Run 20 min, 8x400 (93/1:45), 45 min total
12 May: Run 25 min
13 May: Mock PT test (100%!)
14 May: Run 20 min
15 May: Run 10 min, swim 1000m (?), stretching
16 May: Ogden Marathon in 3:31:20
17-25 May: Rest
26 May: ?
27 May: 10 min WU, 6x1 min/2 min, 5 min cool
28 May: push-ups, pull-ups
29-30 May: Rest
1 June: CrossFit
2 June: CrossFit, Filthy Fifty, 22:39
3-7 June: Nothing (stupid air show)
8 June: "Fun Run" with the Wing/CC, 6.5 mi in 45 min
9-13 June: Nothing (what happened??)
14 June: 25 min run
15 June: None (travel day to NY)
16 June: 4x3min, 4x90 sec, 47 min total
17 June: 50 min run (sloooooow)
18 June: 10 rounds of 10 burpees/10 air squats
19-21 June: Nothing
22 June: CrossFit
23-25 June: response at Dugway
26 June-2 July: Nothing
3 July: Run 20 min with Colin
4 July: Run 30 min with Colin
5 July: None, travel back to UT from AL
6 July: Run 30 min
7 July: Run 30 min AM, 8x400 in 93/1:40
8-10 July: Nothing
11 July: Run 90 min at Snowbasin
12-14 July: Nothing (exam in Vegas)
15 July: Run 6.8 mi (60 min)
16 July: CrossFit, 4x800 (3:22), 42 min total
17 July: Run 3.75 mi (32 min), run 1.5 mi
18 July: Rest
19 July: Run 27 min (3.4 mi)
20 July: Run 13.5 mi (1:51:55)
21-24 July: None (work from 0700-1700 and 2300-0500, which killed me)
25 July: CrossFit, in a group 300 pushups, 400m tire flip, 300 air squats, split jerks
------------------------------------------------------
AFMC Marathon Team--I applied for and made the AFMC Marathon Team to run the AF Marathon in September. I have a goal to make the USAF Marathon Team, and this is just one step closer to my goal. I'm pretty stoked. It's a huge motivator to do CrossFit as much as I can between now and then.

Moving--AFPC told me I will be moving to Moody AFB sometime this fall. Initially I was told mid-August, but now it's looking like early October. But at least Colin and I will finally live in the same place! 4 years later! We are super stoked.

Work--I have not found a balance between life and work. There was a plane crash, and I was required to respond (I was on-call), which really disrupted a lot of our lives. It's tough to bounce back from something like that. Then I left town twice, which further disrupted my normal life. AND I am struggling to catch up with the normal work that I have missed. I just cannot figure out a way to calm things down. But my new NCOIC arrived, so all will be good again. Just have to keep plugging away.

More Recovery

2009-04-27T20:51:00.002-04:00

26 Apr: Rest
27 Apr: Run 20 min AM, pull-ups, run 30 min PM on trails
------------------------------------------------------
Run--Easy runs to make sure I still know how. Man, I need to work on my pull-ups. Pathetic!

Recovery

2009-04-26T10:48:00.002-04:00

21 Apr: Rest, return to Utah
22 Apr: Swim 30 min (sleep from 6PM to 4:45AM)
23 Apr: Bike 25 min
24 Apr: Swim 45 min, including 1000m freestyle
25 Apr: Rest
------------------------------------------------------
Recovery--I learned a lot about recovery also. I think I did a lot of things right for once!

-Walked around a lot after the race. We had to get back to the T.
-Ate a meal within an hour of finishing (burger)
-Drank a LOT of water, at least 3 water bottles within 2-3 hours of finishing
-Short, warm shower after returning and then a 15 min ice bath
-Going to bed early, sleeping for at least 7 hours
-Eating a large breakfast
-Snacking throughout my trip back to Utah and drinking water
-Going to bed early when my body was tired
-Swimming helps tremendously!

Boston Marathon

2009-04-26T10:35:00.002-04:00

Boston Marathon, 3:33:57

I had an absolute blast!!! The marathon was almost secondary to the fun I had with my friends and my mother-in-law. Colin's parents live in Weston, which is about 20-30 min outside of Boston. It was so relaxing and stress-free. We ate the most delicious food. It was nice just to chill out and get to know my mother-in-law more. I just had the best time.

I also managed to hook up with two friends from high school, one at an Irish restaurant in Boston and the other at a pre-race meal in Weston. We ate sushi, salad, edemame, ravioli and ice cream. A weird combo, but it was delicious!

My ONLY goal for the race was to not feel like complete garbage at mile 16, which is where Colin's mom was going to meet me.

I ate a tiny piece of steak, some potato casserole, and a tiny piece of pizza for breakfast. The morning started out very foggy and cool. We drove to the state park where the buses were waiting, which is the best place to be dropped off. I hopped onto a bus and rode into the village. I just relaxed, applied sunblock everywhere, and kept warm. Then I walked to the start MUCH earlier than I normally started walking. Good thing I did! I was in the 2nd wave, and we didn't have much time to get to our corrals by the time our wave started.

My plan was just to lay low, relax, and conserve energy for the end. I just wanted to feel good at mile 16. The smartest thing I did for my training this season was to run up and down my hill for my long runs. My hips were strong, and the downhill wasn't nearly as punishing as it was every year prior.

I made it to mile 16 smiling! Then I just decided to cruise on into the finish and maybe try to sneak in under 3:40. The hills were a million times easier due to my training also. I became pretty tired toward the end, and my right knee was acting up, but my fastest miles were the last few.

I had a GREAT time!!! The best marathon experience I have ever had!

Splits
9:01 (hit my watch a bit early)
8:18
8:24
16:30 (oops)
8:12
8:11
8:10
8:10
16:32 (oops again)
8:08
8:03
:53 (1:48:21 half)
7:04 (7:57 mile)
8:05
7:44 (mile 16!)
17:17
7:41
8:01
8:20
7:31
7:48
7:41
8:04
10:14 (1.2 miles, 8:37 pace, stopped to talk to Colin's mom)
Total time 3:33:57, 8:10 pace
First half 1:48:12, second half 1:45:36

WRC Half Marathon

2009-04-26T10:30:00.003-04:00

Unfortunately I did not run a PR at this race, but I learned a lot about what NOT to do:
-Eat a giant burrito the night before
-Forget to take lung medication
-Wear different socks with super worn shoes
-Have too high of expectations when the weather is super horrible

Splits
6:49
6:57
6:58
7:06
6:55
7:23
7:15
7:24
7:53
8:03
8:25
8:24
8:17
:46
Total time 1:38:38, pace 7:31
4/35 division, 11/100 women

This Brings Us to April!

2009-04-26T10:15:00.005-04:00

1 Apr: Skiing with my sister and mom at Wolf Mtn
2-3 Apr: Rest
4 Apr: WRC 1/2 Marathon, skiing with my sister
5 Apr: Rest
6 Apr: Run 25 min
7 Apr: Run 30 min AM, 6x400 (sub-1:30), 2:00 rest interval
8 Apr: Rest
9 Apr: Run 30 min, pull-up pyramid, birthday! A GREAT day!
10 Apr: Run 10 min, bike 20 min
11 Apr: CrossFit "Row, Burpees, Run"
12 Apr: Rest
13 Apr: 10 min WU, 1200, 800, 600, 400, 400 (1:35/400 pace), cool down
14 Apr: Run 30 min
15 Apr: 15 min WU, 4x400 (6:15/mi), 15 min cool
16 Apr: Rest
17 Apr: Run 25 min easy
18 Apr: Run 20 min easy
19 Apr: Run 15 min easy
20 Apr: BOSTON MARATHON!!!!!
------------------------------------------------------
WRC Half Marathon--Holy cow, this race had the worst conditions. My poor mom flew in from FL hoping to PR at this race. The first 6 miles were downhill into a slight headwind and snow. And then we came out of the canyon and WHAM! The headwind was absolutely ridiculous. People were running at about a 45 degree angle into the wind. Temps were in the low 20's. Yuck. And 2 silver dollar sized blisters formed on my arches about 5 miles into the race.

Taper--My coach taught me a LOT about tapering before Boston. He outlined each day's mileage and effort. And it was genius! I am doing this for every race from now on. He told me to run just about every day just to keep the legs fresh. Fan-freaking-tastic!

Birthday--I had the best birthday. Most of the time I end up crying on my birthday, but this was just a wonderful day. People from my office bought me 4 ribeye steaks since they learned that steak is hands-down my favorite food ever. My family members called me, they sent really neat presents to my house, and my mom baked me a birthday cake when she was here. Delicious!

Paleo Challenge--I forgot to mention the Paleo Challenge in my last post. I am a believer in the Paleo diet now! At first I was really worried about the lack of carbs, and the first week I felt like garbage. But then I just felt stronger and stronger. My long runs were great, and I performed very well during the CrossFit workouts. Now that the challenge is over, I do eat some treats, but I have incorporated a LOT more plants into my diet. I thought I ate a lot of plants before, but I actively seek them out now. Also, I was totally ripped on this diet too.
------------------------------------------------------
"Row, Burpees, Run"
3 rounds for time...
Row 500m
21 burpees
Run 400m

Rest of March

2009-04-26T09:44:00.004-04:00

16 Mar: CrossFit "Christine"
17 Mar: CrossFit "Super Light Fran"
18 Mar: Rest
19 Mar: CrossFit "WOD, 19 Mar" and 400/800/1600/800/400 sub-6:00 (5 mi total)
20 Mar: CrossFit "Power Cleans"
21 Mar: Run 2 mi (headache, botched long run)
22 Mar: Rest
23 Mar: 3x1 mi (6:30), 4 min rest, 6 mi total
24 Mar: CrossFit "GP Fran"
25 Mar: 4 mi tempo (27:24), AMDS PT, CrossFit "Griff"
26 Mar: CrossFit "WOD, 26 Mar"
27 Mar: Long run, 2:30, indoor track (ouch!)
28 Mar: CrossFit "Murph"
29 Mar: REST! (So flippin' sore)
30 Mar: Run 15 min, bike 5 min
31 Mar: Rest
------------------------------------------------------
Blogging--Blogging is becoming more difficult. I love being busy, but it's tough to keep my workout log up to par. At least it means I'm out and about more being productive! I've made a LOT of progress in my job, my professional development, and consistency in workouts. Balance is still incredibly difficult, but it's coming along.
------------------------------------------------------
"Christine"
3 rounds for time
Row 500m
12 bodyweight deadlifts (120#)
21 box jumps

"Super Light Fran"
5x30 sec handstands
21, 15, 9 of...
Thrusters (15#)
Jumping pull-ups

"WOD, 19 Mar"
7 rounds
12 medicine ball cleans (14#)
12 burpees

"Power Cleans"
2 power cleans per minute for 20 min

"GP Fran" (genetic potential)
Fran with a 5 min break between rounds
21, 15, 9 thrusters, pull-ups (scaled to 45#)

"Griff"
Run 800 forward, 400 backward
Repeat

"WOD, 26 Mar"
As many rounds as possible (AMRAP) in 15 min
3 snatches (scaled to 45#)
5 kettlebell swings
7 box jumps

"Murph"
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Hard Week

2009-03-14T19:34:00.004-04:00

9 Mar: CrossFit
10 Mar: CrossFit 30-20-10 (AM), interval workout
11 Mar: rest(!)
12 Mar: CrossFit OHS
13 Mar: CrossFit "Grace," skiing at SnowBasin
14 Mar: WRC 10 Miler
15 Mar: REST!
------------------------------------------------------
Paleo Challenge--I have been eating absolute strict Paleo for two weeks (with Sundays as complete off days. I haven't lost any weight, but I am definitely a LOT more defined. I was reading someone else's blog, and that person was talking about how the easiest way to get faster is to lose 10 lbs. I definitely don't have 10 lbs to lose, but I'm still wondering if losing weight is the way to go. Hmmm...

WRC 10 Miler--I went skiing the day before the race, and the course was insanely hilly. This is the most sore I have ever been in my life. But I tried to run as fast as I could, and I did pretty well! I looked up times from last year and their corresponding Ogden Marathon times, and women slower than my time this year ran 3:14 marathons. CRAZY! So we'll see what happens in May!

Splits
7:57
6:32
7:13
7:39
8:35
8:25
9:21
6:16
7:02
7:49
Total time 1:16:53, pace 7:42
9th woman (of 173), 2nd division
------------------------------------------------------
CrossFit 9 Mar
5-5-3-3-2 back squat (125#!)
21, 15, 9 for time (8:54)
Sumo deadlift high pull (45#)
Strict press

CrossFit "30-20-10"
30-20-10 for time (5:36)
dumbell snatches (20#)
box jumps (no stepping!)

CrossFit Endurance Interval Workout
Warm-up
1 min on/1 min rest
1 min on/50 sec rest
1 min on/40 sec rest
...
1 min on/10 sec rest
1 min on/20 sec rest
...
1 min on/1 min rest
Cool down

CrossFit "OHS"
Max overhead squat (55#)
3 rounds for time (10:59):
21 thrusters (30#)
Run 400m
12 pull-ups

CrossFit "Grace"
30 clean and jerks for time (55#)
(note: next time do 75#)

Experimentation

2009-03-08T21:46:00.003-04:00

1 Mar: Rest!
2 Mar: CrossFit
3 Mar: CrossFit "Snatch," 4 x 1/2 mi (7 mi total)
4 Mar: CrossFit "Fight Gone Bad"
5-6 Mar: Rest
7 Mar: CrossFit "Saturday WOD"
8 Mar: 20.5 mi run
------------------------------------------------------
Interval times--3:09, 3:07, 3:12, 3:10 for the half mile. I ran those on the FamCamp path on the base. It was windy, and I had horrible heartburn. What gives??

Fight Gone Bad--I love that workout of the day (WOD)!!! I had never done the actual WOD before, so it was great to crank out so many reps. I was the 2nd highest in our gym, which pretty much never happens. I'm getting better!

Long run--I ran my "favorite" hill out on the base. I climbed/decended ~2800 ft total. It took me 2:55, and my pace was 8:36. I don't think this is too bad considering the altitude, headwind, and lung problems today. I feel pretty good after the run too.

Paleo Experiment--Most people at the CrossFit gym are participating in a month-long Paleo challenge. We have to eat strict Paleo between 2-28 March. We also have to get 8 hrs a sleep a night and CrossFit 4 times per week. So far I've earned all the points! The hardest part was cutting out the sugar, surprisingly. But I think have been eating mostly Paleo anyway, so it wasn't too much of a stretch. I thought I would feel totally crappy on my run today, considering I've only eaten plants (a LOT of plants), chicken, fish, and nuts. But I felt GREAT! I am also getting ripped, and I never, ever thought I would say those words in my life. And I love the foods I am eating. :-)
------------------------------------------------------
CrossFit 2 Mar
3 x 3 strict press (60#)
7 rounds for time (9:30)
7 overhead squats (30#)
7 burpees

CrossFit Snatch
7 x 1 snatch, max was 60#

CrossFit "Fight Gone Bad"
3 rounds with 1 min break between rounds, add reps (285 total)
1 min wall balls, 14#
1 min sumo deadlift high pulls, 55#
1 min box jumps
1 min push press, 55#
1 min row (for calories)

CrossFit "Saturday WOD"
3 rounds for time
400m run
10 bar-to-chest pull-ups
20 goblet squats, 35#

Almost done with the 1/2 marathon in AZ!

More, Faster Running (?)

2009-02-28T18:50:00.002-05:00

22 Feb: Rest
23 Feb: 2 mi WU, 8x400/2:00 rest, 2 mi cool (7 mi total)
24 Feb: CrossFit 3x3 back squat (90#), "Helen"
25 Feb: 2000m swim
26 Feb: Rest
27 Feb: 1 mi WU, 3 mi tempo (7:02, 7:00, 6:53), CrossFit "Jen T"
28 Feb: 2:30 run in the mountains!!!! WOO HOO!!!!
------------------------------------------------------
Coaching--Now that my lung problems have been somewhat solved, I decided to take it one step further (again) and ask if I could join Paul Pilkington's coaching group. So my first session was back on 23 Feb at the Weber State indoor track. I think it's going to work out.

8x4--Splits were 1:23, 1:27, 1:25, 1:25, 1:26, 1:26, 1:27, 1:26

Work--I know, I know. It's just a job. But my job isn't just a job to me. I really care about the people that work for me, I work my buns off everyday, and my job is to prevent every worker on the base from becoming ill (or worse) from the workplace or terrorist event. I take my job seriously. But I work too many hours, and I take on too much. It's interfering with everything else in my life. Is it possible to care too much? No. Is it possible to learn how to say "no" when I think too much is asked of me? Yes. Enough said.

Mountain Run--No, it wasn't on asphalt, but I needed a mental break from running up and down that stupid hill. I ran on the Bonneville Shoreline Trail, and more than 50% of the run was covered in snow, the hard ice-covered type. The stabilizing muscles in my lower legs are going to kill tomorrow. But it was WONDERFUL to run outside and run in the mountains.
------------------------------------------------------
CrossFit "Helen"
3 rounds for time (8:58)
400m run
21 kettlebell swings (16kg)
12 pull-ups

CrossFit "Jen T"
3 rounds for time (9:13)
15 deadlift (100#)
Row 250m
15 GHD sit-ups

WRC 5K and 10K

2009-02-21T22:12:00.002-05:00

7 Feb: WRC (Winter Racing Circuit) 5K
21 Feb: WRC 10K
------------------------------------------------------
WRC 5K--630 ft of climbing, neighborhoods through Ogden. I took a singulair the night before, but I didn't take one the morning of the race. I felt my windpipe totally constrict in the cold air. It was awful. The temps were in the low 20's with a bit of a breeze. I just tried to hang on for 3 miles. 3rd in age group of 44, 12/231 women.

WRC 10K--1100 ft of climbing, neighborhoods through Ogden again, though going north this time. This time I took a singulair the night before AND this morning. It helped a LOT, and the temps were still in the low 20's. But I have this terrible cold bug, and I paid this price this morning. I have not felt that bad after running in a long time. The 10-miler is even more hilly than the first two races. I think a sub-8:00 pace is a good goal! 3rd in AG of 41, 12/212 women. Same as last time. Weird!

WRC 5K splits:
7:10
7:22
7:52 (7:09 pace)
Total time 22:24, 7:12 pace

WRC 10K splits:
7:21
6:25
7:10
7:44
8:43
8:24
1:25 (7:05 pace)
Total time 47:13, 7:36 pace

Lost Dutchman Half Marathon

2009-02-21T21:43:00.003-05:00

15 Feb: Lost Dutchman Half Marathon, 1:35:23
------------------------------------------------------
Race--I had a super bad sore throat the day/night before the race. I started feeling pretty bad. Then I had to get up super early to drive to the race. I didn't have high hopes. And it was pretty cold. So I wore warm clothes, camped out near the start, shed all but the important clothes, and the gun went off. I just decided to run controlled and see what happens. I wanted to negative split, if I could... And this race ended up as a PR for me!

New PR--Last year I ran this course in 1:38:19, and my previous PR was 1:36:53 (on a downhill course). I think this is a pretty big PR!

Course--Half paved road, half dirt road. Rolling hills and a big hill at ~mile 10. I am a good downhill runner, but I need to work on the uphills. Is there a secret?? I always get crushed. I practice running uphill often, but I think I'm doing something wrong. Share the secret!

Future--Who knows... if I can run a 1:35 on a hilly dirt road, what will I run in April on a downhill course? I'm excited to see what I can do.

Splits:
7:13
7:25
7:28
7:26
7:02
14:26
7:21
7:18
7:49 (dirt hill)
6:58
6:52
7:13
:44
Total time 1:35:23, 7:16 pace

Running and Stuff

2009-02-21T21:15:00.002-05:00

9 Feb: Rest
10 Feb: CrossFit "Karen"
11 Feb: 1.5 mi WU, 6 x 0.5 mi, 0.5 cool (5 mi total)
12 Feb: CrossFit "Filthy Fifty"
13 Feb: Bike 15 min EZ
14 Feb: Rest
15 Feb: Lost Dutchman Half Marathon
16-17 Feb: Rest
18 Feb: CrossFit Tabata PT Session
19-20 Feb: Rest
21 Feb: WRC 10K
------------------------------------------------------
Yucky--I came down the crud that everyone else seems to have. It's gross. Lots of coughing, headache, flu-y body ache, runny nose. I hope this goes away soon. I've been sleeping a lot, drinking fluids (though I could always drink more), consuming as much vitamin C as I can. I tend to eat a lot when I feel yucky too. Why oh why!

Fall Marathon--I'm trying to figure out what marathon to run this fall. I think I am still going to apply for the AF Marathon Team this fall, but I would have to experience a miracle at Ogden this year for them to even look at my application. Those women typically run 3:10 or faster. I qualified for the NYC Marathon (< 1:37 half marathon in 2009), there's Top of Utah up in Logan, Marine Corps (which opens on 2 March). Colin is moving to NM this fall, so there's Duke City Marathon (mid Oct) and New Mexico Marathon (early Sept). Lots of choices... Either way, I want to run ridiculously fast.

Random Stuff--I work with a GREAT group of people. We're all 1Lt's, we all have the same level of responsibility, and we all get along. But we are all really stressed about our jobs. We all feel like our main motivation is to work hard so we don't get in trouble. It's terrible. So we've been putting in 12-hr days, doing way more than we are supposed to be responsible for, and trying to take bullets for those who work under us. Needless to say, this has really put a damper on any kind of training we're all trying to do. It seems like we seek balance our whole lives, and it's rare when we actually achieve it. At least we're all on the same team, and we can work through it.
------------------------------------------------------
CrossFit "Karen"
150 wall balls for time, 14#, (9:42 last time, 7:49 this time)

CrossFit "Filthy Fifty" (27:09)
50 of each...
Back extensions
Box jumps
Jumping pull-ups
Kettlebell swings
Lunges
Knees-to-elbows
Push press (35#)
Wall balls
Burpees
Double unders

Tabata PT (didn't keep track of score)
Push-ups
Lunges
Tricep presses
Sit-ups
Air squats
Run

No Prizes for Consistency!

2009-02-09T20:24:00.005-05:00

I am not so good at updating my training log...

14-15 Jan: rest
16 Jan: PT session
17 Jan: CrossFit Trainer's Choice
18 Jan: rest
19 Jan: 16 mi run, 8:30/mi
20 Jan: rest
21 Jan: CrossFit "Two Things I Royally Suck At"
22 Jan: CrossFit Lunging and Burpees
23 Jan: rest
24 Jan: 2 hr bike and CrossFit (forgot what we did)
25 Jan: rest
26 Jan: 2.5 mi WU, 3 mi tempo (20:33), 0.5 cool, CrossFit "Life and Death"
27 Jan: CrossFit "Front Range CrossFit WOD"
28 Jan: 15 min WU, 3x1 mi (6:40, 6:30, 6:12), 5.25 mi total
29-30 Jan: rest
31 Jan: CrossFit "Kettlebell Love"
1 Feb: 7.7 mi run
2-3 Feb: rest
4 Feb: CrossFit "Feb Affiliate Challenge"
5 Feb: pole dancing (!) and CrossFit "Annie"
6 Feb: rest
7 Feb: WRC 5K in 22:24, CrossFit "Carol's Birthday Workout"
8 Feb: 18.3 mi run, 8:35 pace
------------------------------------------------------
Long runs--I have been running out at the golf course on the base. There is a hill one mile in length. I park at the top, run down, and then run back up. I've been doing my long runs on this hill for two reasons: 1) to practice running downhill for the Ogden and Boston Marathons, and 2) to teach my legs how to be awesome while running the Newton hills in April. Seems to be working. My 18 miler included over 2000 ft of climbing.

Ice bath--I took my first ice bath yesterday. WOW! I sat in the tub, turned it on slightly warm and then cold, and then added ice. I think it helped a lot, especially my knees. I'm going to try to do this after every long run. Brrr!

Weekly Mileage--No, I don't have high mileage at all. I've been running 2-3 times per week, which seems counter-intuitive to marathon training. But all of my runs have been on target! My 5K was a bit slower, but it was really cold and the course was SUPER hilly.

CrossFit--I LOVE CrossFit. I have improved so much. I hope that there is a CrossFit gym wherever Colin and I end up.
------------------------------------------------------
CrossFit Trainer's Choice
Teams of 2 for 15 minutes of...
-3 power snatches
-5 pull-ups
-7 box jumps

CrossFit "Two Things I Royally Suck At" (18:44)
For time...
-15 handstand push-ups
-1 L-sit pull-up
-13 hspu
-3 L pu
...
-1 hspu
-15 L pu

CrossFit "Lunging and Burpees" (~6:40)
5 rounds of...
-50 ft lunges with 45# bar overhead
-21 burpees

CrossFit "Life and Death"
-Hanging power snatch, 5x2, 60#
-5 rounds of: 30 glute-ham sit-ups , 25 back extensions (6:49)

CrossFit "Front Range CrossFit WOD" (10:28)
3 rounds of...
-15 pull-ups
-10 front squats
-5 jerks 65#

CrossFit "Kettlebell Love"
Group of 3, for 15 minutes as many rounds as possible of...
-10 burpee clean and jerks
-10 box jumps
-Hold a giant kettlebell

CrossFit "Feb Affiliate Challenge" (10:49)
For time...
-30 clean, squat, jerks (65#)

CrossFit "Annie" (6:44)
3x3 deadlift (145#)
50, 40, 30, 20, 10 double unders/sit-ups

CrossFit "Carol's Birthday Workout"
As many rounds as possible in 20 minutes
-Row 250m
-21 sumo deadlift high pulls (45#)
-15 pull-ups

Bike, Crossfit

2009-01-13T23:13:00.002-05:00

12 Jan: bike 30 min easy on the trainer

13 Jan: Crossfit

Crossfit
5/50, 4/40, 3/30, 2/20, 1/10 overhead squat (15# bar) and double unders in 6:11
------------------------------------------------------
Work--Our major inspection is going on this week and I'm in the midst of turning over my old program to a new person AND learning my new program. It's busy, but I feel like things are under control.

Disappointment--I'm mad at myself for not running today, but I really needed to sleep more. I have discipline; I just need to shut up and run! The FIRST plan is probably going to suit me best this season with my work schedule, Crossfit, marathon training, and the weather. I ran a 3:33 at MCM in 2006 with 80 and 100 mile weeks, and I ran a 3:38 in Ogden (5000 ft higher) with 40 mile weeks and having run Boston 3 weeks before that. I'm just sayin'... I think my key to running faster is going to have to be progression runs. We'll try it out this season.

Good luck with your training!

Starting the Weekly Updates again

2009-01-11T21:31:00.003-05:00

10 Jan: Crossfit Saturday WOD, 3 mi run easy

"Saturday WOD" (in 17:54 with Jenn)
-Row 500m (I rowed this in 1:58.20)
-50 push press (35#)
-Row 500m
-50 box jumps
-Row 500m
-50 jumping air squats
-Row 500m
-50 inverted burpees

11 Jan: 15.2 mi run in 2:24:32 (9:29 pace)
------------------------------------------------------
Run--I am in the Boston mindset. My body has a long way to go as distance running has been on the backburner for so long while the doc figure out this lung problem. But my body did well considering how much snow was on the ground, the fact I climbed over 2570 ft, and I had a large camelbak on. 9:29/mile doesn't scare me. The crappy conditions make my mind stronger too.

Accountability--Back in 2006 my training was great when I had a better accountability system. I had a graphical representation of my long run progression and weekly running mileage progression. I also updated my weekly and monthly mileage on this website which was also something else to stare at me in the face. Hopefully I can start that up again. Gotta gear up for some blazing fast half marathons in just a few weeks!

Newlyweds after a run at Ft Rucker, AL

Other Updates

2009-01-09T23:11:00.005-05:00

2008 has been a super crazy, eventful year:

-Running was pretty good considering my breathing problems: winning the XTERRA series, qualifying for the National Snowshoe Championship, requalifying for Boston, 5K PR, half marathon PR, selected as first alternate for the Air Force Cross Country Team.

-I was selected as the Health Physicist of the Year for my command! I was beyond shocked.

-My sister got married in March and...

-My sister and her husband are going to have a baby in August!

-Colin is flying helicopters, and he LOVES it.

-Colin and I got married on 29 Dec down on the Emerald Coast.

I am bad about this updating thing...

2009-01-09T22:42:00.003-05:00

25 Nov: 4 x 0.5 mi (3:16, 3:21, 3:14, 3:09), 4 mi total, Crossfit "Fight with Fran"

"Fight with Fran"
2 rounds of 21, 15, 9
-Light thrusters (#55)
-Jumping pull-ups
-Row 500m

26 Nov: none
27 Nov: run in Pacific Grove with Colin for 40 min
28-29 Nov: none
30 Nov: 30 min run along the CA beach
1 Dec: none
2 Dec: Crossfit "Filthy Fifty" in 29:12

"Filthy Fifty"
50 of everything
-Back extensions
-Jumping pull-ups
-Kettlebell swings
-Walking lunges
-Knees to elbows
-Push press (35#)
-Wall balls (14#)
-Burpees
-Double unders

3-4 Dec: none
5 Dec: Crossfit with Mom

Crossfit with Mom
100 of each (as a team)
-Wall balls
-Kettlebell swings
-Box jumps
-Squats

6 Dec: run 25 min with mom
7-8 Dec: none
9 Dec: 3 mi tempo in 20:38 (5 mi total), Crossfit "Annie" in 9:00

"Annie"
50-40-30-20-10
-Double unders
-Situps

10 Dec: Crossfit "Karen" which is 150 wall balls (14#) for time in 9:42
11 Dec: run 23 min
12 Dec: Crossfit

Crossfit
Front squat 3, 3, 3
5 rounds for time
-10 sumo deadlift high pulls
-10 handstand push-ups (scaled)

13 Dec: Crossfit "Fun with Ladders"

"Fun with Ladders" in teams
Row 100, 250, 500
3 dumbell thruster ladders
5 slam ball ladders
7 box jump ladders

14 Dec: 90 min run in snow
15 Dec: row 5K in 25:28, Crossfit

Crossfit
5 rounds for time
-10 push press
-30 air squats

16 Dec: none
17 Dec: Crossfit

Crossfit
Back squat 5 x 5 (95#)
Tabata box jumps (88 total)

18 Dec: Crossfit "Grace"

"Grace"
30 clean and jerks for time (power cleans), 65# in less than 2:00

19 Dec: Crossfit "Rowing Helen"

"Rowing Helen"
3 rounds for time
-21 kettlebell swings
-Row 400m
-12 pull-ups

20 Dec: Crossfit "Jackie"
-Row 1000m
-50 thrusters (35#)
-30 pullups

21 Dec: none
22 Dec: run 75 min, Crossfit "Lynne"

"Lynne"
5 rounds max reps body weight bench press (I did 85#) and max pullups
76 reps total (13 pull-ups in one round!)

23 Dec: 3.5 mi tempo run (sub-7:00/mi, 4.5 total), Crossfit "Tabata Fight Gone Bad"

"Tabata Fight Gone Bad" (almost 400 reps)
8 intervals (20 sec on/10 sec off) of each
-Wall ball (14#)
-Sumo deadlift high pulls (55#)
-Box jumps
-Push press (55#)
-Row (calories)

24 Dec: rest, flew to FL!
25 Dec: run 28 min
26 Dec: run 30 min
27 Dec: run 30 min
28 Dec: run 56 min, 50 of each: push-ups, dips, squats, lunges, sit-ups, calf raises
29-30 Dec: rest
31 Dec: run 30 min, 100 sit-ups, 80 burpees, 25 alligator pushups, 60 get-ups
1-3 Jan: rest
4 Jan: run 10K with Colin
5 Jan: row 45 min, 550 push-ups and sit-ups
6 Jan: run 31 min
7 Jan: run 7 mi with Mom
8-9 Jan: rest (huge headache)

Whew!

Run, Crossfit

2008-11-24T20:14:00.003-05:00

23 Nov: run 80 min in the mountains
24 Nov: Crossfit, 10 min of Cindy
------------------------------------------------------
Run--I did NOT want to run, but a friend called me up, we scheduled a time to meet. I arrived, put on my camelbak, and I shut up and ran. It ended up being great! We seriously hoofed it back to the car on the way back. My lungs feel great!!!

"Cindy"
5 pull-ups
10 push-ups
15 air squats

In 10 minutes I did 9 rounds, plus 5 pull-ups and 5 push-ups.

NOTE: The push-ups are all the way chest-to-the-floor.

Additional--1k row, 3x3 of deadlift/clean/lunges/push-press (45#). And 3x3 back squat (85#).

My arms are so tired I can barely lift them.

Consistency

2008-11-23T10:23:00.002-05:00

17 Nov: rest
18 Nov: 10 x 200 (4 mi total), Crossfit "Tabata Something Else"

"Tabata Something Else"
8 x 20 sec kill yourself/10 sec "rest"
30 seconds between each exercise
Push-ups, chest to the floor, 68
Pull-ups, 36
Air squats, 140
Sit-ups with abmat, 111
Total of 355

19 Nov: Crossfit deadlifting

Deadlifting, 95#
5-5-5-3-3, pull-ups following, worked on grip strength

20 Nov: 30 min run, easy
21 Nov: rest
22 Nov: Syracuse (UT) Turkey Trot 5K, Crossfit "Team Kelly"

"Team Kelly" in teams of 2
5 rounds
400 m run
30 box jumps
30 wall balls (10#)
------------------------------------------------------
5K Time Trial--one of my goals this week was to run a 5K time trial, lined up with a local turkey trot. My goal was to break 23:00 and use this race as a benchmark. Well, I ended up running 20:53, which completely blew my mind away! That's 6:43/mi, which definitely satisfied my 2008 goal of (finally) breaking 7:00/mi in a race. It's about time! What's next... breaking 20:00?!? Yikes!

Consistency--I have been going to Crossfit 3x/wk since I started, and I really do think it's paying off. Somethings are slower to come than others (i.e. olympic lifts), but I've really improved other parts of my fitness. I can do more than 10 pull-ups in a row, I feel stronger when running, and my back is definitely a LOT stronger. And the best part is the friends I've made in this gym. Exactly what I was looking for!

Run

2008-11-16T19:11:00.003-05:00

16 Nov

Run: 10 mi (9:55 pace, but 1000 ft up the mountain)
------------------------------------------------------
Goals--Gotta run my sub-7:00 pace for 5K. I can't believe I haven't done this yet. Even more than running a 3:25 marathon I want to run a fast 5K. I'm weird. Crossfit is going to help me.

2009 Race Calendar--Thank goodness Utah is pretty because it looks like all my racing will be here! Maybe I can run some smokin' half marathons and make the AF marathon team so I can run in DC this fall?

Update

2008-11-15T20:04:00.003-05:00

11 Nov: Crossfit Fight Gone Bad

"Fight Gone Bad"

Wall ball (10 lbs)

Sumo DLHP's (40 lbs)

Box jumps

Push press (35 lbs)

Row (for calories)

12 Nov: Crossfit 3 rounds of...
-Max weight bench press (75 lbs)
-Max double unders (2, but eventually got 18)
-Max hanging L-sit (10 sec)
-Max pull-ups (10!!!!)

13 Nov: 4x400 (3 mi total; 88, 92, 91, 92 sec)
14 Nov: Crossfit--30 squats, 400m run, 30 sit-ups x 4 in 10:52
15 Nov: Crossfit team workout, 72 min run

"Crossfit team workout," teams of 3
-Row 1 mile
-Carry a 100 lb dummy for 800m
-51 inverted burpees (don't ask)
------------------------------------------------------
Running--I must run more! The trails are still clear, luckily. I like the FIRST training plan with a few more miles. Gotta get these legs faster! Time to KILL a 5K!

Recovery--I am very tired after these (very short) Crossfit workouts. I think I am going to cut back to 3 per week. My hip flexors are tired!

Application!

2008-11-10T23:26:00.002-05:00

9-10 Nov: rest (achy back from Saturday!)
------------------------------------------------------
HaYom--Today was the best day I have ever had at work! I formally applied for the AF Cross Country Team (loooooooong shot, but I'll never make it if I don't apply, right?). A major project is done. The base newspaper interviewed me randomly. The lung drugs are still working great. More of my publication has been written.

Happy Veteran's Day. Enjoy your FREE day!

First Day of Boston Training

2008-11-08T16:25:00.005-05:00

But first some updates...

21 Oct: run 36 min
22 Oct: Crossfit--1K row, 1 mi run, 100 box jumps, 100 min run
23 Oct: Crossfit--1K row, 7 minutes of 7 sumo/7 pull-ups
24 Oct: PT session

Jump rope for 1 min between each round of 1 min each:
Bicep curls with heavy weights
Tricep dips with a bench
Squats with a bar
Touch your knee to your elbow
Push-ups (one foot up at a time)
Jump rope backward
Lunge jumps (switch feet)
Shoulder press

25-27 Oct: rest (beginning of ORE, 12-hr shifts)
28 Oct: Crossfit "Cuban Refugee"--row 100m sprints x 10/1 min rest then sprint 50m x 5
29 Oct: Crossfit "Jumping Badger"--30 reps 45# squat clean/30 pull-ups/30 box jumps
30-31 Oct: rest (still ORE)
1 Nov: Crossfit "Team Purgatory"

"Team Purgatory"
Teams of 3, two are working out, one is resting at all times, rotate anytime
3 min box jumps
3 min fire hose drag
3 min dummy carry
3 min lunging with a huge pipe full of water
3 min dumbell shoulder snatches

2 Nov: rest
3 Nov: Crossfit "Snatch Happy"--hang power snatch 5 x 2, 5 x 1
4 Nov: Crossfit "One Round Helen"--strict press 3 x 5 (50#), then one round of Helen (3:27)

"Helen"
21 kettlebell swings
Run 400m
12 pull-ups (I actually did all 12)

5 Nov: Crossfit "Utah Affiliate Challenge"--7 rounds for time of 10 med ball cleans (14#), 10 burpees (8:57)
6 Nov: Crossfit "Pull-up Ladder"--1 pu in 1st min, 2 in 2nd, etc. Made it to 8 min for 36 pu
7 Nov: PT session

1 min of each, count all reps
Push-ups
Heel touches
Shoulder press
Side to side jump over rope
Squat with shoulder press
Kettlebell swing

Then 0.5 mi warm up, 0.5 mi fast (6:30 pace), 0.25 mi recovery, then 0.5 fast (6:10 pace), then 0.5 cool down

8 Nov: Crossfit "Team Diane" (5:07), run 8 mi at 8:26/mi (1:07:37)

"Team Diane"
Teams of two perform the following
21, 15, 9 team deadlift (2 people on the bar at the same time, 145#)
21, 15, 9 handstand pushups
------------------------------------------------------
Crossfit--every workout begins with a 1K meter row and 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats). I can already tell a difference in my entire body. It's absolutely incredible, and it's FUN. I LOVE this gym.

Marathoning--I registered for the Boston and Ogden Marathons. Super stoked! It will be interesting to see what happens to my running now that I will have more the strength component. I need to figure out what my running is going to look like though. I consider Boston training to start TODAY. 5.5 months left...

Lungs--My visits the pulmonologist were well worth it. I tried albuterol, and that was TERRIBLE. I'm now on Singulair which has really changed my life. It still wears off a bit toward the end of the day, but I feel so much better in the morning.

AF X-Country Team--I am almost done filling out the application for the x-country team. I know my chances are VERY slim (I've only run one "worthy" 5K in the past 3 years. My best races have been half marathons.) If I don't get it this year, I'll just enter shorter races, train like crazy, and apply next year. I am definitely applying for the AF Marathon Team this fall though.

Life in General--Things at work have been pretty busy (i.e. mandatory 12-hr days, most of the time in a gas mask, etc). I feel like I have some things under control though: publication, wedding stuff, beginning marathon training, my health, some time to myself (reading, cooking), sleeping.

Beginning of October

2008-10-20T20:26:00.003-04:00

6 Oct: Run 45 min
7 Oct: Row 10K (49:36), abs
8-9 Oct: Rest
10 Oct: Run 22 min, row 1K, legs
11 Oct: Rest
12 Oct: Rock climbing for a few hours, yikes! Forearms!
13 Oct: Run 30 min with Colin
14 Oct: Run 25 min, legs, indoor triathlon (1K row, 2 mi bike, 1 mi run in 18:29)
15 Oct: Run 6.2 mi
16 Oct: Crossfit--1K row, 21 squats with med ball/21 pushups, 17, 9
17 Oct: Run 3 x 4 min ez/2 min rest, 44 min total
18-19 Oct: Rest
20 Oct: Crossfit--10 push press/10 kettlebell x 9 cycles (in 10 min), run 30 min ez

Crossfit--I am a convert! Each workout lasts 10 min or less, but I am totally done at the end of it. Twice a week is probably good, and then increase a little bit.

Swim--I think I found a swim team, but it's 20 miles away. Maybe once or twice a week? Kinda far, but I really do miss working out with people.

Snacks--What are good post-work/pre-run snacks? Yogurt?

Life--Work is going very well, my sister just visited me last weekend (fun!), my lungs are feeling better, and it's so pretty outside. I'm still waiting for my XTERRA shoes to come in the mail!

Good luck with your training!

This just makes me happy

2008-10-05T22:03:00.003-04:00

Long Update

2008-10-05T21:30:00.003-04:00

Long training log update...

28 Aug: bike 20 min, legs, triceps, lats
29-30 Aug: rest (can't remember)
31 Aug: boogieboarding at the beach in FL
1-2 Sept: rest
3 Sept: core, legs, 25 min run (3 min EZ, 1 min fast)
4 Sept: run 40 min, triceps, shoulders, lats, calf, bike 20 min
5 Sept: bike 45 min, bike 25 min
6 Sept: walk/jog half marathon (swept the course)
7 Sept: hike/run 2+ hours
8 Sept: bike 40 min, legs, bike 25 min
9 Sept: bike 60 min
10 Sept: bike 35 min, run 30 min
11 Sept: rest (pulmonology app't)
12-14 Sept: rest
15 Sept: 5K row, arms
16-24 Sept: rest (ill)
25 Sept: 10K row
26 Sept: 10K row
27 Sept: rest
28 Sept: half marathon row
29 Sept: 10K row
30 Sept: rest (Rosh HaShanah)
1 Oct: Air Force PT test (100%)
2 Oct: 5K row, legs
3 Oct: 10K row, arms, core
4 Oct: rest
5 Oct: run 3.4 mi (27:50)

I have another appointment with the pulmonologist tomorrow down in Salt Lake City. I have to do an exercise test, which is probably a treadmill test with a lot of tubes.

Tomorrow I am signing up for Boston and Ogden Marathons. I think I am also just going to fill out my app for the AF x-country team and see what happens. I haven't run very many 5K's or 10K's, let alone fast ones. But if I don't apply, I'll never make it! Just motivation to run fast for next year.

Colin arrives on Tuesday, and he'll be here until next Monday. Yom Kippur is on Thursday, and it will be nice to spend it with him. :-) We also planned his entire visit around all the food we want to eat. Sometimes I just want a hug from him.

Man, I hope this doctor appointment goes well tomorrow... Not being able to breathe is getting old.

If you read this at all, run some miles for me. Gotta gear up for the winter months, physically and mentally. Good luck with your training.

XTERRA Series Wrap-up

2008-08-27T22:32:00.002-04:00

The XTERRA Utah Trail Running Series was really fun!

Thoughts:

--That first race was scary... I didn't know if I could finish all of them after that first 10K

--Each race was completely different

--My only goal was to finish all 4. SUCCESS!!!

--I also ended up 1st in the series for my age group; it was a nail biter though

--Weren't we supposed to get some sort of finisher's prize though??

--The half marathon (not put on by Striders) was the most disorganized of the races
*The bus schedule was all messed up
*The XTERRA people were set on setting up this stupid balloon arch thing
*We (runners) didn't get any food coupons for the post-race party
*There was no clear-cut bag check
*The race was about 2 miles short!

--Lung issues made it tough to run that XDURO race, but I ended up 3rd in my age group, even after taking it REALLY slowly

--The trails and weather were beautiful for every race

--My favorite hands-down was the race at Snowbird

--And they had $10 haircuts at the finish line of the XDURO :-)

Bad News and Good News...

2008-08-27T22:16:00.003-04:00

3 Aug: can't remember
4 Aug: 5.5 mi run (tempo)
5-7 Aug: nothing
8 Aug: 20 min bike, abs
9 Aug: Garden of Eden 10 mi
10 Aug: 2 mi slow, 2 hr hiking
11-13 Aug: rest
14 Aug: swim 45 min
15 Aug rest
16 Aug: XTERRA XDURO 21K, Wheeler Canyon
17-18 Aug: rest
19 Aug: swim 45 min
20 Aug: swim 40 min, abs, legs, led PT
21 Aug: rode SPOOKY outside
22-23 Aug: can't remember
24 Aug: hip hop dance instruction video
25 Aug: run 3 mi (a test run)
26 Aug: spin 30 min
27 Aug: run 3 mi, abs
------------------------------------------------------
Lung problems--I have been having trouble breathing since Feb/March. It has progressively been getting worse, to the point where I have been having big trouble breathing even when resting in bed. I ran the 10 mile race, and I have never had such bad chest pain or trouble breathing before. It was awful and scary. So I went to the doctor on Monday. I had an EKG, chest x-rays, and some breathing tests. Now I have a referral to see a pulmonologist in mid-September (soonest they could get me in). I was told not to run at all until my appointment. So sports are on the backburner for a little while. Breathing is difficult, and it's hard to do anything which elevates my heart rate. I think my marathon's out, and any other races until I can get my breathing and chest pain under control.

Life is good otherwise. I've been nominated for an AF-level award (long shot though), the weather is cooling down (thank goodness!!!!), volunteering is great, and I'm going to Florida to visit my fiance for the long weekend.

And visit my favorite website! I have my favorite ones bookmarked. Always cheers me up!!!

Catch-up

2008-08-02T22:37:00.003-04:00

20 July: 30 min bike ride
21 July: stationary bike 40+ min
22 July: run 7 mi, lift legs
23-24 July: rest
25 July: stationary bike 60 min
26 July: run 30 min
27 July: run for 3:30
28 July: bike 30 min spin
29 July: 1 mi WU, 5 mi tempo, abs, pull-ups
30 July: rest
31 July: 50 yd dash race, 1.5 WU, 6x0.5 mi (6.5 mi total), lift legs
1 Aug: bike 30 min
2 Aug: rest!

Long run--I ran from my house to the mtns, in the mtns, and then back home. Oh man, it was SLOOOOOOOW. It was so hot, I drank all 100 oz of water. Running on the trails is good for the XTERRA 1/2 marathon in a few weeks. The stabilizing muscles must be crazy-strong now.

Strength--I pulled my head out of my butt and started heading back to the gym to work on strength. I decided to just do really light weight and figure out where everything is in the gym, conquer intimidation.

Heat--Holy cow, the 0.5 mi repeats were absolutely insanely hot. Our Wing had a field day, and I ran the 50 yard dash (2nd place overall, which was shocking). Then I went and did some 0.5 mi repeats with 0.25 mi rest. The repeats were a bit slower than normal, because I was scared of running crazy fast in 100 degree weather: 3:16, 3:23, 3:21, 3:24, 3:20, 3:18. I drank about 70 oz of water.

Work--We have 3 major inspections in 3 weeks. And I'm the acting flight commander. And meeting with the general. A LOT on my plate this week!

Update

2008-07-20T12:57:00.003-04:00

8 July: rest
9 July: 2 mi at lunch, mtn bike 2+ hrs
10 July: rest
11 July: ??
12 July: 7 miles + Gate-to-Gate 10K
13-15 July: Vegas!!
16 July: 45 min run
17 July 3 mi EZ
18 July: rest
19 July: XTERRA Antelope Island 12K

Mtn Biking--Wheeler Canyon is insanely fun, but I am taking a break from mtn biking for a little bit while my hand heals up. My disk breaks squeek horribly. I don't know how to fix that.

Gate-to-Gate 10K--It was 5K out (downhill) and 5K back (up). I ran 21:00 for the first half and then 26:03 on the way back! OUCH! It was uphill and into the wind on the way back, and I had already run over 11 miles by that point. 2nd overall woman though.

Vegas--Holy cow, one of the best weekends of my LIFE! A friend and his girlfriend flew in from FL to meet me there. We took the first part to the Certified Health Physics exam, which is a story in itself... I didn't even bring my running shoes with me!

XTERRA--I started in the back of the pack again. It's hard to judge these things. The first 3-4 miles was slightly uphill in sand. Then it was 3+ miles downhill to the finish. I was dogging it during those first few miles, but then I just tried to pick it up little by little, and I ended up finishing as 1st woman overall. I didn't even know! My only goal in this series was to finish all of the races! I won a new pair of trail shoes. Pretty neat. Almost every running picture of me includes me getting crushed by an old man.

Running in the Mountains

2008-07-08T23:05:00.002-04:00

6 July: 2 mi WU, 2x400, 800, 1000, cool down (2 mi + 6000m total)

400 in 83 sec
400 in 84 sec
800 in 3:06
1000 in 4:00

7 July: 15+ mile run on Maples Loop. It took me about 2:30, ouch! But it was about ~2000 ft of climbing up to Snowbasin and back.

Work--I told myself yesterday that this was going to be the best week of work I have ever had. Nothing is going to get in my way! I just love smiling at people who get on my case and micromanage me. :-)

Injury--I fell off my mtn bike SPOOKY back in June, and my hand has been bothering me for a while. I went to the clinic, and it turns out I have trigger finger. GROSS!

Trying to handle life

2008-07-06T10:32:00.003-04:00

23-27 June: nothing at all
28 June: XTERRA 8K at Snowbird and 13 mi mtn bike
29 June-1 July: zip
2 July: run 2 mi
3 July: PT test (1.5 mi, pushups, sit-ups)
4 July: run 30 min at Wheeler Creek
5 July: mtn bike (~4 hrs) at Snowbasin

Training in general--I had to work 12-hr PM shifts, which really messed with my sleeping and eating schedule. Hopefully things get straightened out.

Work--is killing me. I loathe and dread Mondays, and I often wonder why I am in the job I'm in. I leave everyday so absolutely stressed, angry, pressured. I had to leave work twice last week during lunch just to cry in my car to blow off steam. I think it'll get better though. I do have pride in the work I do, and I will always try my best though.

Balance--I am disappointed in this area too. I am finding it incredibly difficult to balance work, sports, fun time, and my fiance who lives in FL. I think we need to set boundaries regarding our time. A project for this week...

Fun--Mtn biking at Snowbasin was really fun. I went with a friend, and it was his first time mtn biking. I hope we go back. XTERRA 8K was absolutely fantastic! It was 100x easier than Wolf Mtn, and I can't wait for the others in the series!!!

Catch-up yet again

2008-06-22T13:46:00.002-04:00

6 June: Run 3 miles
7 June: XTERRA 10K at Wolf Mountain

XTERRA 10K--1:21:46, ouch!!!! I got killed in this race. It was so difficult that I had to take breaks while I was walking UP this incredibly steep mountain face. The first mile had a 1000ft climb. There were two stream crossings, which was fun, as the water was about 45 degrees or so. Felt SO good. Waaaaay harder than the snowshoe race I did back in March. I'm scared for the rest of the series...

8 June: 3 hour hike on Indian Trail in Ogden
9 June: 6x400, total of 5 miles

Coaching--I signed up to work with Paul Pilkington as a coach. I run with a guy who's been running for Paul for some time, and he dropped considerable time on his last few marathons. I thought I would give it a shot. His workouts are Monday evenings and they consist of intervals. We warm up for 20 min, then do 600m of strides, then run the workout. I ran 6x400 in 86, 90, 88, 90, 86, 89. Then a cool down.

10 June: 6 mi run
11 June: Rest
12 June: PT test--9:55 for 1.5 mi, 42 pushups, 48 crunches; ran total 3 mi
13 June: PT session--jump roping, hard core abs, fartlik run
14 June: Hill AFB Triathlon

Triathlon--My only tri for this year: 600m swim, 12.5 mi bike, 5K run. I forgot to time all my splits, but I did run the 5K in 22:39 in super hot weather. My total time was 1:14. Lots of fun, and I finished 1st overall and won a beach chair!

15 June: Hike up Indian Trail again for 3 hours
16 June: 3x800, 2x400 (6 mi total)

Monday Workout Splits--2:59, 3:03, 3:05, 1:28, 1:28

17 June: 29 min run (SUPER HOT)
18 June: Rest
19 June: 4x800 (5 mi total)

Interval workout--My coach gave me 4x800 to do later in the week. Splits were 90, 87, 87, 89, 88, 90, 89, 88. I was hurting pretty bad after that one.

20 June: Rest
21 June: Ran 2 miles
22 June: Ran for 2:06 in the mountains

Long run--It was pretty hot today, and I drank both of my water bottles before I made it back to the car. Hopefully running on the trails helps strengthen my stabilizing muscles and hips.

Upcoming Week--Another exercise week out at the base. I'm working from 0600-1800 M-T, and then 1800-0730 on W-F. Just have to remember to eat well, stay hydrated, get sleep whenever I can, and try to be a good leader.

Good luck to all the Ironman Coeur D'Alene athletes out there today!!! Stay strong!

Fun in FL!

2008-06-05T19:26:00.013-04:00

Fun in FL!!!

18 May: swim 1000 m (recovery)
19 May: run 1.5 mi (FOD walk on the runway)
20 May: run 3.25 mi
21-22 May: rest (flew to FL for vacation)
23 May: run 3 mi
24-25 May: rest
26 May: Eglin Gate-to-Gate 4.4 mi Race
27 May: rest
28 May: elliptical 30 min (returned to UT)
29 May: hike/run 1.5 hr (56 min run) through Taylor Canyon
30 May: 1 mi run, arm workout
31 May: rest
1 June: 14 mi mountain bike at Mueller Park
2 June: run 3+ mi
3 June: AM run 5+ mi, PM 30 min bike
4 June: AM swim 2000 m, PM bike 60 min
5 June: AM 4.5 mi interval workout, PM 30 min bike

Eglin Gate-to-Gate--My parents, my little sister, Colin and I ran the Eglin Gate-to-Gate 4.4 mi race. My 9 year old sister won first place! That little girl (only 52 lbs!) can run! It was insanely hot and humid, and the air was so unbelievably stagnant. At least it was only 4.4 miles, and I managed to squeeze out a 2nd place age group award.

Splits:
14:23 (first 2 mi)
7:12
7:15
3:01 (0.4 mi)
Total time 31:52, 7:14 pace

Cheesy engagement photos--my mom also took really cheesy engagement photos on the beach of Colin and me. It was really fun, and they are SUUUUUPER cheesy!

Ogden Marathon

2008-05-18T17:46:00.006-04:00

17 May

Ogden Marathon
------------------------------------------------------
Ogden Marathon--3:38:16, Boston Qualified, total redemption.

This was THE BEST RACE COURSE I have ever run in my life.

Why you should run the Ogden Marathon:
--Course was beyond gorgeous
--Lots of well-stocked water stops: Powerade, snacks, Gu, water
--No lines at the expo
--Downhill course
--Tons of buses
--An absolutely insane amount of portapotties
--It was cold at the start, so they started bonfires for everyone
--The shirt is super nice
--Did I mention the course was absolutely beautiful?
--Capped at 2000 runners
--Absolutely breathtaking course
--Volunteers were absolutely fantastic!
--Inexpensive
--Put on by people passionate about running
--Everything was super organized and professional

I will most definitely be running this race next year. Boston, you're going on the back-burner.

Miles 1-8: Downhill, take it easy, slowly increase the pace, relax and conserve energy for the last part of the race

Miles 9-14: Pick it up if possible on the flats/rolling hills, significant uphill at mile 14, but a nice change

Miles 15-23: Run!!!! Run fast enough to not pass out at mile 25

Miles 24-end: Holy cow, this was the best I had ever felt in the last few miles of a marathon!!!

Splits:
19:36
9:43
9:08
16:11
8:07
8:07
8:26
8:16
8:24
8:17
8:11 (1:53:12 half)
8:25
9:19
7:43
7:44
7:55
7:48
7:49
7:47
7:39
7:32
7:55
8:07
8:25
1:45 (1:45:04 second half)
Total time: 3:38:16, 8:20 pace

Other--15 May, rest. 16 May, 1 mi and a LOT of stretching. 18 May, 1000m recovery swim.

Bike

2008-05-14T19:27:00.002-04:00

14 May

Bike: 30 min, 7.5 mi
------------------------------------------------------
Bike--Stationary bike in the gym, trying to spin instead of just crank. Trying to loosen up for this weekend. My body seems a bit stiff... Gotta relax! :-)

Prep--I've been drinking a TON of water, eating lots of good protein, fruits and veggies, taking in the calcium, potassium, sodium. This weekend is supposed to be a bit warm. Info for the race keeps coming in!

Run

2008-05-13T22:20:00.002-04:00

13 May

Run: 4.25 mi
------------------------------------------------------
Run--Another lieutenant and I are trying to get our airmen pumped up about taking our fitness tests. We started a Tuesday morning interval workout. Unfortunately only the 2 of us came, but we'll get 'em out on the track! I ran 3x400, and I ran the last 400 with the other Lt. 400 repeat/400 recovery. After all, I have a marathon this weekend. We're pumped up about track workouts though!

1:25
1:24
1:28 (oops!)
1:33

Yoga

2008-05-12T22:46:00.002-04:00

12 May

Yoga: 60 min
------------------------------------------------------
Yoga--Always a good time. I go to the easy class on Monday afternoons. So relaxing yet challenging.

Hydration--Still trying to pound fluids to gear up for this weekend's marathon!

Guilt--Nope, don't feel any guilt for not doing any aerobic activity today. :-)

Run

2008-05-11T21:32:00.002-04:00

11 May

Run: 9 mi
------------------------------------------------------
Run--Holy cow, my run today was unbelievably crappy. And it was 100% my fault. I didn't drink much water yesterday on my drive back to Ogden from Albuquerque (trying to limit the # of stops). And I paid the price today. This was supposed to be a marathon pace run, but I fell a bit short (8:30 pace today).

Splits:
8:35
8:24
8:18
8:38
9:13
8:08
8:25
8:28
8:27

NM Trip--I spent the past 2 weeks at nuclear weapon school down in New Mexico. I think I have found my calling! I LOVED it! This is why I became a health physicist in the first place.

Boston--I totally glossed over this, but Colin "officially" proposed the Saturday before the Boston Marathon on a park bench in the Boston Public Garden. That trip to Boston was the best vacation I have ever had in my life, even if the race was sub-par. What a motivator for next year, eh?!

Boston Splits
9:11
8:50
8:33
8:30
8:48
16:24
8:05
7:59
8:05
16:02
8:03
8:06
8:26
8:00 (where I saw Colin and decided to tone it down!)
18:44
19:40
9:54
9:13
9:26
9:48
18:36
1:57
Total time 3:50:26, 8:48 pace

Boston Pics--Engagement, Marathon, Olympic Trials

2008-05-11T20:48:00.019-04:00

Bench were Colin proposed 2 days earlier

Swan boats! Read "Make Way for Ducklings"

Mile 16!!! I earned a smooch

(Not ours!!!)

By "Make Way for Ducklings" Statues

Deena Kastor

Joan Benoit Samuelson--crazy posture!

Prize for coolest outfit!

Joanie again

Magical bench!

Post proposal!

This was just cool

Boring Workout Log

2008-05-11T20:24:00.002-04:00

10 May: drove back to UT from NM
9 May: row 5K, bi's, tri's, legs, pull-ups, lats
8 May: row 5K, chest, shoulders, back
7 May: run 2 mi in sand, bi's, tri's, legs, pull-ups, lats
6 May: run 30 min, row 5K, chest, shoulders, back
5 May: row 5K, bi's, tri's, legs, negatives
4 May: row 5K
3 May: bike 12.7 mi
2 May: ??
1 May: row 5K, abs, pull-ups
30 Apr: ??
29 Apr: run 30 min (sore, DUH!)
22-28 Apr: nothing
21 Apr: Boston Marathon 3:50:26
18-20 Apr: rest

Month(s) in Review

2008-05-11T19:20:00.003-04:00

It's shocking how much better, faster, longer, harder I run when I keep track of monthly and weekly totals. Running mileage was all over the place. Accountability is KEY!!!

April 2008
Run: 78.3 mi
Bike: 59 mi
Notes: Boston Marathon, half marathon PR (1:36:53)

March 2008
Run: 101.2 mi
Bike: 48 mi
Strength sessions: 4
Notes: National Snowshoe Championship 10K

February 2008
Run: 67 mi
Bike: 87.6 mi
Notes: half marathon PR (1:38:19), important med app't

January 2008
Run: 112.8 mi
Bike: 50 mi
Strength sessions: 7
Notes: Nat Snowshoe Champ qualifying 5K race (31:15)

December 2007
Run: 75 mi
Bike: 18.7 mi
Other aerobic: 310 min
Strength sessions: 12

November 2007
Run: 53.3 mi
Bike: 42.5 mi
Strength sessions: 6

October 2007
Run: 81.5 mi
Bike: 68.5 mi
Strength sessions: 9
Notes: adventure race, 5K PR (21:46), half marathon PR (1:38:46)

September 2007
Run: 98.9 mi
Bike: 12 mi
Strength sessions: 11

August 2007
Run: 86.7 mi
Bike: 38 mi
Other aerobic: 2:45
Notes: XTERRA tri 1st place age group

July 2007
Run: 10 mi
Bike: 30 mi
Kayak: 3 sessions
Notes: medical issues

June 2007
Run: 80 mi
Bike: 172 mi
Swim: 2500 m

May 2007
Run: 87.8 mi
Bike: 82.4 mi
Swim: 12850 yd

"Get-your-life-back-in-order Day!"

2008-05-05T18:23:00.002-04:00

Sometimes (often times) I am stupid.

But thankfully I took part in the "Get-your-life-back-in-order Day!" You can have these days whenever you want. I needed one last Friday.

I am mad at myself. My marathon times haven't improved, I haven't smashed my 5K PR, and summer's here without my even knowing it. BAH! I need to pull my head out of my rear end and run more miles (and bike and swim).

My body isn't in "bad" shape. It's not in the shape I want it to be in, but I think I can still pull off a good fall marathon. I can do better. And I will. My major health problems have (hopefully) been solved, and I'm ready to rock and roll.

I ran Boston in 3:50. I was also one of the last 10 people to start the race (I've actually had nightmares about that! Ha ha). My legs hurt so badly after the first half, that I decided to not look at the watch and enjoy the ride (as much as one can enjoy the 2nd half of a marathon).

I'm ready to WORK. I am ready to smash all of my PRs.

Here we go...!

Just some cute pics...

2008-04-17T20:22:00.006-04:00

These pictures were taken during my sister's wedding back in March. Colin is just so cute! We had a GREAT time. He's a kick-butt dancer too!!!

I Love Mountains!!!

2008-04-17T19:58:00.002-04:00

Wow, where do I even start!

Sister's wedding--Probably one of the most fun times I have EVER had! She and her hubby were married in Phoenix. I was the maid-of-honor, and Colin was a swordman. Boy did he look sharp! That was the most fun I have ever had with him. And of course my sister was the most beautiful bride I have ever seen.

Practicing war--We had 2 solid weeks of exercises at work, which meant crazy long days spent in gas masks. It was great for teambuilding, but it was completely exhausting.

Bikes--I bomb-proofed SPOOKY my mountain bike. Goatheads are EVERYWHERE, and it felt like I had to pay $5-10 every time I wanted to ride my bike I was flatting so much. I fixed those tires so I absolutely cannot get a flat. I'm feeling pretty good about this! My first mtn bike of the season (yesterday) was absolutely fantastic.

Half marathon--I ran the 1/2 marathon in the winter series put on by the local running store. I didn't do too bad, actually! It was absolutely FREEZING and pretty windy toward the end, but I managed to squeeze out a PR, which is a miracle considering the lack of training I have.

Marathons--I managed to fanagle my way out of the Bataan Death March (woo hoo!), and I am now running Boston on Monday. I also have Ogden in a few weeks too. I leave tomorrow for Boston, and I won't return until Tuesday, and I absolutely can't wait!

Running group--I connected (in a roundabout way) with a group of old-ish men who run every Saturday morning at 6:00. I love these guys! One guy is 66 years old, and he went on and on about the "hot chicks who love to show off their running attire" who ran the last half marathon. Every one of them has finished the Wasatch 100 (multiple times). And they love to impart their wisdom onto me. Of course I always listen.

General training and motivation--I love running in the mountains. I have a few long runs under my belt. I felt good after the 22-miler, even after I got caught in a giant blizzard and had to run through the mountains. The Garmin watch is pretty cool too, and I have found it more than handy. I signed up for the XTERRA trail running series, and I am pumped to start some crazy training for that (post-Ogden Marathon, that is). I hope your training is going well!

Half Marathon Splits
7:42
6:57
7:02
7:06
6:55
7:04
7:09
7:18
7:48 (where did I bonk?)
7:43
7:51
7:50
7:41
:41
1:36:53 total time, 7:23 pace!!!

Workouts
10 March: rest
11 March: 30 min bike
12 March: 30 min run
13 March: rest
14 March: 6 mi run
15-16 March: rest
17 March: 10 mi run (1:21)
18 March: 10 mi run (1:25)
19-24 March: rest
25 March: 37 min run on trails
26 March: PT test (100%)
27 March: 51 min run on trails
28 March: rest
29 March: 22.5 mi run
30 March: rest
31 March: ?
1 April: 30 min bike AM, 60 min run PM
2 April: 1:33 run on trails
3-4 April: rest
5 April: 1:36:53 half marathon
6 April: fixed my bikes!!!!
7 April: 30 min bike
8 April: 34 min run
9 April: rest (my 26th birthday)
10 April: 60 min triathlon!
11 April: rest
12 April: 11.5 mi
13 April: rest
14 April: 35+ mile bike
15 April: 32 min run on trails
16 April: 30 min mountain bike!!!!
17 April: rest!

XTERRA National Snowshoe Championship!

2008-03-10T20:20:00.005-04:00

6 March: 60 min bike, leg strength
7 March: 30 min bike in the AM
8 March: 10 mi run, including some gnarly hills
9 March: XTERRA 2008 NATIONAL SNOWSHOE CHAMPIONSHIP!!!

Stupid 10 Mile Run--Work tired me out so badly that I slept for 10 hours straight without even moving. In the morning I ran with some guys from the medical group, with whom I am running the Bataan Death March with at the end of this month. I am still crossing my fingers AND my toes that this thing is going to fall through. They said we were going to run an "easy 10 mile run at around 8:00-8:30 pace." No, we didn't do that. Not at all. We ran 8:30 for about 1/4 mile, and then we hovered around 7:10. And then the hills... I just let them go. I was dying. It was so bad that I started crying while we were running. I was SO angry! My self-confidence was pretty much ZERO. Afterward I went home and slept for 5 more hours. My body was grade-A messed up. And then...

Snowshoe Championship--The next morning I woke up after the time change and prepared for a super fun day. I was 100% spent from the previous day, but I didn't care. I just wanted to say that I competed in a National Championship in something! Ping-pong didn't work out, so snowshoeing was it.

The race was super fun. I thought the course was tough, as my snowshoes are GIANT and were too long and wide to fit on the path completely. My feet and the stabilizing muscles in my lower legs KILL today. I thought about buying some of the crazy light/small snowshoes, but that wouldn't be as hard core! I had a GREAT time, and I didn't do too badly.

My goals for the race were:
-Not to finish last (i.e. beat at least one woman in the 50+ year age group)
-Finish w/in 30 minutes of the winner
-Run my heart out!

Mission Accomplished!

Victory!!!!

XTERRA 2008 National Snowshoe Championship at Snowbasin, UT

Random Stuff...

2008-03-05T23:09:00.005-05:00

18 Feb: Rest
19 Feb: 30 min bike
20 Feb: Rest
21 Feb: 60 min bike, strength workout, abs
22 Feb: 5 mi run, core, strength workout
23 Feb: 18+ mi
24 Feb: Core workout
25-26 Feb: Rest
27 Feb: 30 min run
28 Feb: 60 min bike, core
29 Feb: Rest
1 Mar: 13 mi
2 Mar: Rest
3 Mar: 60 min bike, core
4 Mar: 60 min run, arms
5 Mar: 4 mi run

Boston Marathon--I didn't register in time, so I was shut out this year. This was supposed to be Boston #5 in a row, but nooooooo! I'm so stupid. I already have a plane ticket. I'll go if my boyfriend can go, as we were going to stay at his parents' house. Otherwise I'll use it to travel to FL to visit him in May.

Running Group--I found a group to run with! We run at 6:00AM on Saturdays (ouch). I'm the youngest one by about 25 years, and I'm the only woman. I think almost all of them have run the Wasatch 100, which I can't even comprehend. One dude ran seven 100 mile races last summer! I like running so early because: I can run from my house, I can still make it to services at 10:00, I have time to visit my patient at the Hospice, and it forces me to take a really good Shabbat nap and not feel guilty.

Hospice--I was assigned a patient to visit. She's really young, only 59 years old. She was in a nursing home this past weekend, and I went to visit her. She isn't really with it anymore, and she kept weeping. It broke my heart. I think the hardest thing I have ever had to do was leave here there so I could drive home before the snow became too bad. I am going to need some support to do this volunteering...

Bataan Death March--Yes, my squadron commander pretty much coerced me into doing it. It should be fun ("fun"), but I am worried about making the 4:30 goal that our team captain wants to achieve... I need to buy some THICK wool socks.

Marriage--Colin and I have decided to get married in Maryland this December. We want a very small, quiet Jewish ceremony with the rabbi we adore. We are SO excited. Isn't he adorable?

Pain management--I really hope this gets better... Sometimes the pain in my abdomen is so bad I can't even work, think, sleep, eat, stand up, or sit up straight. I believe that it will get better though.

Snowshoe Nationals--This weekend at Snowbasin!!!! WOO HOO!!!! (I just don't want to come in last place, and I want a cool t-shirt.)

Work--We've had exercises at work, and most of us have worked 14+ days this past week so far, including getting called at 3:30AM to come in. It's hard to muster the energy to run after such a long day in a gas mask. But the job is interesting, and I love the Air Force.

Colin and Steph enjoying white sand in FL

Lost Dutchman 1/2 Marathon

2008-02-18T21:16:00.004-05:00

13-16 Feb: Absolutely nothing athletic, is that so wrong?
17 Feb: Lost Dutchman 1/2 Marathon in Apache Junction, AZ

Almost all of my family lives in AZ (minus the parents and youngest sister). I had a 4-day weekend of FREE leave, so I decided to fly down to Phoenix for the weekend. Coincidently the 1/2 marathon, among many other races, was taking place that weekend. My sister was cool with driving me down there, and she had agreed to run the 10K.

Conditions were PERFECT!
-Pre-race dinner at grandma's house, complete with ice cream sandwiches (I do well with higher fat foods)
-Perfect weather (even though I forgot my hat)
-Good night's sleep
-King girls having FUN!
-Nice scenery
-1/2 the race on a packed dirt road

The race was anything but flat. The hills weren't HUGE, but they definitely made the course more challenging. My goal was to break 1:40 and use this race as a litmus test for Boston training, which I have zero confidence about.

Splits:
Mile 1 7:56 (started in the middle of the 800+ pack, no chip timing)
Miles 2-3 15:31
Mile 4 7:38
Mile 5 7:20
Mile 6 7:19 (first half in 50:00)
Mile 7 7:21
Mile 8 7:24
Mile 9 7:37
Mile 10 8:09
Mile 11 6:53
Mile 12 6:59
Mile 13 7:14
Mile 13.1 0:46 (second half in 48:19)
Total time 1:38:19, total pace 7:29

55/848 overall
8/468 overall women
5/48 division (3/46 since first 2 were #1 and #3 overall)

This race was a PR for me. Not a huge one, but a PR nonetheless! According to the McMillan calculator, a 3:40 at Boston is definitely a possibility.

Post-race King girls at Grandma's house with her phallic cactus

(Grandma put those rocks there)

Run (and stuff)

2008-02-12T22:57:00.005-05:00

5 Feb: Bike 30 min
6 Feb: Run 2 x 0.75 mi (6:45 pace), 4 x 0.5 mi (6:40 pace), total 6.5 mi
7 Feb: Circuit bike workout, 25 min
8/9 Feb: Rest
10 Feb: Run 2:53 (17.6 mi, SLOOOOOW!!!)
11 Feb: Row 5k meters, yoga class
12 Feb: Run 35 min, running drills, row 9k meters

Running--Yes, my long run was incredibly slow. But that's ok! There was a lot of snow on the ground in places, the route was really hilly, and for some weird reason I was really tired. But I did it! Running outside is so much better than running indoors, even if it's snowy and cold.

Blog--Work is tough, and it's only going to become more challenging. Blog may have to go by the wayside, and posting once a week or so may be the way to go.

Pictures--Can you believe it?! This is where I work. (Actually, I work in a cubicle, but I can run here from my office!) We can see the Wasatch Front, the Great Salt Lake, and the salt flats. It's absolutely beautiful.

Run

2008-02-04T19:05:00.000-05:00

4 February

Run: 3 hours
Strength: Random stuff
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Run--I ran on an indoor track for 3 hours today. Surprisingly, the knees aren't killing me. We've had so much snow, it's been impossible to get out there more than an hour at a time. Winter marathon training always kills me. I actually ran this run with a 3-hour break in the middle (I had to work sometime). Do you think this still has the same effect of, say, a 2.5 hour long run?

Pictures--These pics were taken in front of my house and from my house today, after the crazy snowstorm we had yesterday. The view of the mountains is amazing. The view of the mountains and the Great Salt Lake from the other side of my house are even more breathtaking.

Bike and Stuff

2008-02-03T22:37:00.000-05:00

3 February

Bike: 60 min spin
Strength: Snow shoveling and ice hacking!
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Bike--I love Netflix. My body had been feeling horrible since Friday, but today, aside from some pain, I was feeling much better. So I watched I Pronounce You Chuck and Larry while riding LUCKY on the trainer. A run would have been more fun, but the snow was just out of control today.

Strength--The picture below was taken early in the morning, BEFORE the constant snowfall from today. I scooped 3 feet of snow from my driveway. Not to mention the giant dam of ice just outside my garage that my car bottoms out on. Strong back = fast triathlons!!! :-)

Over 3 feet of snow on the roof. Just yesterday the homeowners association worker guys shoveled all the snow off my roof. Thank goodness, otherwise there would be 6+ feet of snow up there!

Can athletes play catch-up?

2008-01-28T22:51:00.000-05:00

Run
I had HUUUUGE motivation/inspiration/confidence issues this past weekend. I spent a lot of time crying, allowing stress to reach out-of-control levels, feeling like I was failing myself and my family, a great deal of raw emotion.

Soooo I decided to regain control of my situation. I had 17 miles on my schedule for the weekend. Since the wind and temperatures were horrendous, I decided to run indoors.

I came up with a goal--don't care about the distance, just run for the time. And that time was 2 and a half hours.

I ate some food, packed up my bag, and went straight to the gym on the base. I ran for an hour on the treadmill, then I ran on the indoor track for an hour and a half. I don't know how far I ran, but for some reason I don't feel like it matters. I have the endurance to finish this race and have a good time! I know it!

Swim
I swam for the second time since my August triathlon this morning. My sets usually go like this:

400-600 SKIPS warm-up (swim, kick, pull, swim)
Drills
Endurance
Sprints/race technique
Huge kick set

This morning I swam 2150 meters, and I could have swam a lot more! The focus will be on freestyle for upcoming races this summer.

It's hard to think of freestyle drills on the fly (haha). I should make a list. I know I have in the past...

Good luck with your training! And let's stay motivated and inspired!!!

Update

2008-01-27T10:19:00.001-05:00

Motivation
I don't know how you all do it--the intense training in the winter, the long runs in the 3 feet of powder, all the long rides and runs indoors, trying not to fall on the ice. I admire you. Admittedly, I am not doing so well in that department. I am still having difficulty finding a balance of all things in my life right now. It takes time to get into a solid routine. I am also having a hard time just going out and having fun too. Weird.

In the past I could do several 23 mile runs on a treadmill starting at 5:00 in the mornings. My longest run for Boston so far has only been 15.5 miles, but outside. The weather has been terrible--highs in the teens, strong winds, feet of snow at a time. I just can't wrap my head around running for 3 hours on a treadmill again. I need to figure this out, as Boston isn't going to run itself! What do people training for the olympics do?! Gotta draw upon that inspiration...

I do miss reading blogs. I wasn't so huge on the commenting, but they sure were fun to read. I'll have to do make time to do more of that--after working out, of course!

Project

I am in the midst of starting a running project. Ogden doesn't have a "formal" running club, but I hear there are clusters of runners and triathletes all over the place. It's been incredibly tough trying to find training partners here.

The project will entail:

-Running club at the Air Force base with a focus on fun and lifelong fitness

-Consolidating running resources in Ogden to help people connect

-A database of strength exercises, plyometrics, drills, flexibility exercises, etc

-Training plans for whoever wants them!

-Getting together at races, fostering camraderie

-A way to track progress, incentives for effort and performance

-Much more! This project is going to take some time...

Snowshoeing

The snowshoeing here is primo. I qualified for the National Snowshoe Championships this year, which I am totally stoked about. It will just be fun to race. The women who have qualified are super-athletes, and it will be fun to watch them compete. In my qualifying race, I did get an 8-minute PR in the 5K! Yikes!

Race Calendar

Holy moly, the number of races here in Utah is astonishing. There are at least 4 races every weekend within an hour of where I live. What is a girl to do?! It's going to be incredibly difficult to narrow down my choices--tons of mtn bike races, ultra marathons and marathons, tons of short races, century rides, more triathlons than anyone can do in one season. Just gotta bring it back to the goals.

Other things going on

-My sister's wedding is in March in Arizona, and the entire family's in a frenzy. The bridal shower was fun, and I'm going back in Feb to help out with some more planning.

-I started volunteering for Hospice for Utah, which I love. Sports and fitness are going to be crucial to my being able to relax and focus on the patients.

-My job is craziness! What happens when you ask for more work? They give it to you!

-I joined an orchestra, playing the double bass a few times a week. I really missed playing the bass.

-Studying for my board exam. Yikes!

-Making new friends in the area. Being a single 20-something (with a boyfriend who lives in Florida) is actually pretty tough.

-Fixing up my cute new townhouse in Ogden!

Snowshoeing on the golf course

Colin and Steph winter hiking in Utah

B and Steph with hardware from Miracle Match 1/2 Marathon

Turkey Day in Norfolk with Colin

Running (+ other stuff...)

2008-01-07T22:48:00.000-05:00

Wow, it's hard to find time to write on this thing!

Admittedly, I am having a hard time adjusting to my new life in Utah. It's SO dry here, and it's tough to combat the chronic dehydration. My job is really interesting, and I love being in the military. It's tough to find time to run outside during the week since I go to work in darkness and I leave the office in darkness.

Today I ran for 70 min on the indoor track (13+ laps = 1 mile, so it's small) and 20 min on a treadmill, watching a basketball game on the court below. The gym is BEAUTIFUL, but it's definitely not the same as running outside! :-)

BUT I did find an orchestra that needs bass players, I am volunteering at a hospice, I am studying for my professional certification (fingers crossed...), and I am working on this silly publication. Life is good. And have I mentioned that I love Utah?!

I'm sorry this blog is SO boring! I have some "exciting" updates I need to add!

I'll write more soon. Best of luck with your training!

UTAH!!!!!!

2007-12-01T21:01:00.000-05:00

I LOVE UTAH!!!

I moved to Ogden on 12 Nov, and I'm (finally) in a house... with internet!

I'll update soon as well as read everyone else's blogs. Lots of catching up to do!

Time to prep for that snowshoe weather. Good luck with your training!

Still Running...

2007-09-18T16:10:00.000-04:00

This has been a weird summer.

May--This was the rebuilding period after the Boston Marathon, the prep for my triathlon in August. I didn't throw down any really long runs, but I started feeling strong again.

June--I managed to ride my longest bike ride ever (61+ miles), followed by a 41 mile ride the next day. Long runs hovered around 13 or so miles. Starting to rebuild!

July--Crash and burn. I ran about 8 miles in the entire month, between horrible, incapacitating pain and then moving from DC to TX. But squeezed in some R&R and a lot of kayaking! That was worth it though.

August--Squeezed in 86.7 miles of running, and lots of x-training. I am HOOKED on off-road triathlons, and I can't wait to do more! Utah is going to be such a blessing. The training that the Air Force is putting me through is proving to be pretty tough!

1-18 Sept--Not sure of the mileage, but my long runs are around 90+ minutes. I can do at least 7 pull-ups in a row, or over 20 per workout. Mtn biking is saving my sanity. I am the fitness leader of my flight, so I have scheduled some quality speedwork into our training. It must be working a little bit because 14 out of 18 in my class improved their fitness test scores in only 7 weeks! I ran a 9:45 in my last 1.5 mi test, which isn't too bad.

Project--I have an idea for a project. A really fun, experimental, and amazing project for runners. I need to brainstorm a bit more, but I am excited! Stay tuned...

Hope you had a GREAT summer!

TEXAS!

2007-08-07T18:17:00.000-04:00

I'm in Texas, in the thick of a training program in San Antonio. Lots to report, no time to do it!

Camp Eagle XTERRA was a BLAST! I have never had so much fun in an athletic event in my LIFE! My face hurt from smiling too much. Now everything else just hurts a lot. If you remotely like mtn biking or trail running, XTERRA is for you! I am officially hooked!

This mystery GYN problem has put almost everything athletic on hold for the past few months. Fortunately I was able to finish the XTERRA though on minimal training. I will not sign up for any other races until the docs can figure out what's going on. Hopefully I can at least run one fall 1/2 marathon.

Air Force life has been interesting over the past few months: moving out of DC, a training program in San Antonio, and then the big move to Ogden, Utah.

Good luck out there!

Rest

2007-05-22T20:56:00.000-04:00

22 May

Rest
------------------------------------------------------
Rest--I passed my first certification exam!!! I studied my brains out for that thing (600 pages of details in 2 weeks, since that's all the time they gave me!). I also had zero food in this apartment, so a trip to the store was necessary.

Time for Shavuot and some crazy Torah study!!! Chag sameach!!

Run

2007-05-22T20:44:00.000-04:00

21 May

Run: 6 mi

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Run--Mom and Steph on a jaunt through the neighborhood. We ran to the marina and watched the fish for a while. It was HOT! Florida is so beautiful. Sadly, I had to fly back to DC and leave Florida behind for a while...

The King girls in action at the pier, my parents' backyard

My sister turned into a puppy!

Run

2007-05-22T20:35:00.000-04:00

20 May

Run: 4 mi

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Run--My middle sister rode her bike (also a SPOOKY) while I ran. She is so wonderful for coming out with me. As usual, we talked about sister things: wedding, her fiance, my boyfriend, careers, how crazy our parents are, how much we miss our dog, etc. It's nice when we know we're on the same page.

Graduation--This was my actual graduation day, even though I missed it because I was in Florida. I am officially a "master!" My sister baked me my "favorite" flavor of cake. I didn't know what my favorite was, so she told me, luckily. But grandma got it first!

Grandma got to the cake first!

There were so many people in the house (14) that I had to sleep in my parents' closet

Run, X-Train

2007-05-22T20:11:00.000-04:00

19 May

Run: 5K race (extra 1/2 mi or so)

X-Train: Boogieboarded until sand scraped all my skin off!

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Run--My mom, aunt, and I ran a 5K race in Valparaiso, FL. It was really fun! My mom won 1st place in her age group, my aunt won 2nd place in her age group, and I won 3rd place in my age group in 22:26 (6th overall, 7:13 pace). The prizes in the raffle were a box of ramen noodles, a carseat, a hunting hat, and a bazillion littering t-shirts. The prizes for winning were our names being immortalized, er... engraved on a brick to be placed somewhere in Valparaiso. Only "Stephanie Kin" will fit on there. Ha ha! I wanted to make a fake name like "Steph SoCool" or something similar.

X-train--I had the BEST time on the beach! I swam a TON, boogieboarded until my family had to pull me out of the water because I didn't want to leave, and managed not to get sunburned! Wow, what a GREAT time!

No, I am not "Hat Agnew"

The water was PERFECT!

Uncle, cousins, youngest sis, and Steph livin' it up in FL

X-Train

2007-05-22T19:21:00.000-04:00

18 May
.

X-Train: Play at the Beach!

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Ceremony--My grandparents, an aunt, uncle, cousins, and I came to FL for my dad's change of command ceremony down at Eglin AFB on the beach in FL. He became a squadron commander! We had a lot to celebrate: end of the school year, my graduate school graduation, my sister's engagement, my birthday, and my dad's change of command!

X-train--After the ceremony we all piled into cars and went to the beach! Snorkeling, skimboarding, swimming, laughing.

Do I smell future 4-star general??

Netting fish on the shore with youngest sis and cousin

Sisters! (She's the younger, beautiful, dark one)

Run

2007-05-22T19:20:00.000-04:00

17 May

Run: 3.5 mi
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Run--Mom and I did a loop around the neighborhood before she and my grandmas drove around town. I spent the day holed up in their TV room studying for my certification exam. I studied my brains out, they did everything they needed to do. A great day.

Run

2007-05-22T19:14:00.000-04:00

16 May

Run: 4.5 mi
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Run--My middle sister rode her bike with me while I ran around the neighborhood. She just got engaged(!!!!) to a pilot who graduated from my class at the Air Force Academy. We have so many military members in my family, it's insane! So we talked all about her wedding, our summer plans, all kinds of good sister things on the run. I love my family.

Run

2007-05-22T19:11:00.000-04:00

15 May
.
Run
------------------------------------------------------
Run--I went to my sister's swim practice again (she's SO cute!). My mom and I ran for an hour together while she swam. Running with my mom is such a special time. My side was killing me, oh it hurt so bad, but I really wanted to spend time with my mom and encourage her. Then we had my birthday dinner! Totally not kosher, but we had steak, twice-baked potatoes, Israeli salad, corn-on-the-cob and dutch apple pie! It was glorious. My parents are the BEST! And they gave me new running shoes and fuel belt bottles! How great is that?!?

King girls hanging out in the TV room watching Bring It On and Legally Blonde!

NOTHING beats birthday pie!

Rest

2007-05-22T19:02:00.000-04:00

14 May

Rest
------------------------------------------------------
Rest--A beautiful day.

AM: packed for Florida vacation, cleaned up apartment, did some more homework
PM: flew to Florida, watched little sister's swim practice (she's 8 years old!), took mom out for Mother's day

Injury--I must have really hurt myself on Sunday when I wrapped myself around a tree during the mountain biking. I could barely make it through my flights because of the pain. But my luggage showed up, none of my flights were delayed, and I did a ton of studying!

April in Review

2007-05-13T18:28:00.000-04:00

Swim: 0 yd
Bike: 100.6 mi
Run: 59.5 mi
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Overall--Boston "taper," AF fitness test, huge medical issue, friend visiting from South Dakota (the motherland), Pesach, oral defense. Working out was not a priority; resting and rebuilding were. But I feel like I needed the rest, I ran 2 hard races, and I am setting myself up for some quality workouts and a fun triathlon this summer.

Bike, Run

2007-05-13T18:18:00.000-04:00

13 May

Bike: 17 mi
Run: 3+ mi
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Bike--Mtn bike with the Gesher City crowd out at Black Hill Park. Oh it was so fun! I did wipe out 4 times and I killed a snake by running over it on accident (0ops). I am definitely going back there!!!

Run--Short ditty on the Huntington Loop.

Blogs--This blog is going to take a turn for the even more boring as I only have time to input training updates. I barely have time to read any one else's blogs too, unfortunately. Plus, wouldn't we rather be playing outside anyway?

Documentation--Recently I have tried to go back and look at old training plans and notes from previous running seasons, and I barely have any records. It pays to take good notes, especially if you want to see any trends in progress.

Bike--I want to repaint SPOOKY this summer. Any color suggestions?

Run

2007-05-13T18:09:00.000-04:00

12 May

Run: 6+ mi
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Run--Official Beth El Running Club Shabbat Run! 6 of us showed up, including the rabbi, which was GREAT! It's so wonderful to encourage newer runners. Running and lifelong fitness are extraordinary gifts to share.

Bike

2007-05-11T20:06:00.000-04:00

11 May

Bike: 17.7 mi

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Bike--A Tale of Two Bikes

LUCKY--The son-of-a-bitch road bike that I swear is out to get me (hence the irony of the name). From the first day I welcomed this bike into my home, it has been one fight after another. I have had this bike for less than a year, and I have fixed at LEAST 20 flats (some on a trainer!), waterbottle cages, innumerable chain problems, breaking the rear derailleur, and more. Much more. I have checked the rim, tire pressure, the surface upon which I was riding, the tire, EVERYTHING. My front tire flatted out today while going 25 mph. I rode less than 3 miles before the blowout. The last straw. I went home to ride...

SPOOKY--Ah, SPOOKY! My beloved mountain bike! He makes mountain goats look like hobos. Today we had fun frolicking through the forest, streams, sand, mud, vines, dirt! We had a GREAT time after grounding LUCKY! It's a sign... I think the majority of my training is going to be on my FAVORITE bike.

Swim, Core

2007-05-10T23:47:00.000-04:00

10 May

Swim: 2750 yd and 45 min water polo
Core
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Swim--IM work was fun. Every other Thursday at masters swimming, our coach makes everyone play water polo for the second half of practice for sprinting and conditioning. I scored 5 goals. It's a LOT of fun.

Balance--School and work are eating me alive. I will freely admit it's been hard to keep my head above water, and it doesn't seem to be letting up any time soon. I do need a break, but these are good lessons in diligence, perseverence, trust in myself and the leadership, and rolling with the punches. All lessons about how to be a good officer.

Run, Core

2007-05-09T20:12:00.000-04:00

9 May

Run: 9.3 mi
Core
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Run--Usually this run is pretty low-key, but I was hurting today.

What to work on
Stretch a LOT more
Drink more fluids throughout the day (buy some yellow Gatorade)
Find an elastic visor, hat was too hot
Practice heat acclimation
More electrolytes! (Boston lesson)
Mental: 10 mi is a SHORT run!
Intensity may have to wait until the hormones level out
Still in recovery phase of training, be patient

Training--I am moving to San Antonio for 4 months starting in August and then I will be headed up to Ogden, Utah for 4 years. I want to have fun this summer with my training: go crazy exploring on my mountain bike SPOOKY, run 200's and 400's until I puke on the track, throw some weights around at the gym, play some kickball, enjoy running on the trails in Texas, and go NUTS at my first XTERRA triathlon! My next marathon will be Boston 2008. Utah is going to be SICK!

Bike

2007-05-09T20:10:00.000-04:00

8 May

Bike: 45 min
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Bike--It was like my elliptical workouts.

Workout on LUCKY
10 min warm-up
7 min spin small chain ring/3 min big chain ring
6 min small chain ring/4 min big chain ring
5 min small chain ring/5 min big chain ring
5 min cool

Run

2007-05-09T20:07:00.000-04:00

7 May

Run: 6.4 mi
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Run--Through Bethesda, down the dirt part of the Capital Crescent Trail and back. I timed a mile just to see how fast the easy, relaxed pace was. Wow, 7:14!

Bonus--My Old School Runner friend (one of my favorite blogs, by the way) invited me to the opening ceremony for the Queen of England on the White House lawn!!!! THANK YOU! We even talked about marathons he's thinking of running, training plans, summer running plans, volunteering for races, and his balancing running with his oh-so-cute children! (I owe you some pics...!)

Run, Core

2007-05-09T20:05:00.000-04:00

6 May

Run: 3+ mi
Core
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Run--Huntington Loop, a wonderful relaxing run in the sun. It was great to shake everything up and start teaching my legs how to run again.

Rest

2007-05-09T20:04:00.000-04:00

5 May

Rest
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Rest--I slept 10 hours at night and another 5 or so during the day. I am on a new hormone prescription, which always takes a few weeks to balance everything out. Marathoning teaches patience, and patience is what I need to feel better and be healthy.