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!
Sunday, April 26, 2009
Boston Marathon
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
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
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
-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!
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
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
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
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
Saturday, March 14, 2009
Hard Week
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#)
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#)
Sunday, March 08, 2009
Experimentation
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!
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!Saturday, February 28, 2009
More, Faster Running (?)
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
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
Saturday, February 21, 2009
WRC 5K and 10K
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
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
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
------------------------------------------------------
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
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
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
Monday, February 09, 2009
No Prizes for Consistency!
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
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
Tuesday, January 13, 2009
Bike, Crossfit
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!
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!
Sunday, January 11, 2009
Starting the Weekly Updates again
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, ALFriday, January 09, 2009
Other Updates
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.
-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...
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!
"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!
Monday, November 24, 2008
Run, Crossfit
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.
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.
Sunday, November 23, 2008
Consistency
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!
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!
Sunday, November 16, 2008
Run
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?
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?
Saturday, November 15, 2008
Update
11 Nov: Crossfit Fight Gone Bad
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!
"Fight Gone Bad"
Wall ball (10 lbs)
Sumo DLHP's (40 lbs)
Box jumps
Push press (35 lbs)
Row (for calories)
-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!
Monday, November 10, 2008
Application!
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!
------------------------------------------------------
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!
Saturday, November 08, 2008
First Day of Boston Training
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.
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.
Monday, October 20, 2008
Beginning of October
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!
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!
Sunday, October 05, 2008
Long Update
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.
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.
Wednesday, August 27, 2008
XTERRA Series Wrap-up
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 :-)
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...
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!!!
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!!!
Saturday, August 02, 2008
Catch-up
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!
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!
Sunday, July 20, 2008
Update
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.
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.
Tuesday, July 08, 2008
Running in the Mountains
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!
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!
Sunday, July 06, 2008
Trying to handle life
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!!!
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!!!
Sunday, June 22, 2008
Catch-up yet again
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!
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!
Thursday, June 05, 2008
Fun in FL!
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!
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!
Sunday, May 18, 2008
Ogden Marathon
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.
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.
Wednesday, May 14, 2008
Bike
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!
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!
Tuesday, May 13, 2008
Run
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
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
Monday, May 12, 2008
Yoga
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. :-)
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. :-)
Sunday, May 11, 2008
Run
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
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
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 coolBoring Workout Log
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
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
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
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
Monday, May 05, 2008
"Get-your-life-back-in-order Day!"
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...!
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...!
Thursday, April 17, 2008
Just some cute pics...
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!!!
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!
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!
Monday, March 10, 2008
XTERRA National Snowshoe Championship!
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!
Victory!!!!
XTERRA 2008 National Snowshoe Championship at Snowbasin, UT
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, UTWednesday, March 05, 2008
Random Stuff...
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
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
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