Suck Less Tomorrow

When I look back at my training logs, it's interesting to reflect on different milestones (and pitfalls, admittedly).  I was thinking about what I'm most proud of.  Surprisingly it isn't speed or mileage.  It's consistency. 

Life has been increasingly busy over the past couple of years.  I guess that's what happens when you gain more responsibility (in a fiscally constrained, high ops tempo environment).

I enjoy reading running and triathlon blogs.  I'm beyond fascinated by how people magically seem to juggle their work schedules (esp teachers!), their family time, and high-intensity/high-volume training.  I just don't know how they do it.  They and their families must make a lot of sacrifices to make it all happen... or they only need 3 hours of sleep per night.

My husband and I are both gone quite a bit due to our Air Force jobs (training, deployments, special assignments), and we work a lot of hours trying to take care of our people, ourselves, and the mission.  Right now huge training weeks just aren't in the cards.  And we're ok with that.

A few years ago I was on par with some athletes who decided to take it to the next level:  train for the Olympic Marathon Trials, triathlon pro cards, qualifying for Kona. 

Am I disappointed I didn't take that path?  Yes, I am.  Training is fun, and that just seems like a really cool, ambitious life goal.

But I'm extremely happy with the choices I made.  And sometimes that's all I need to suck less tomorrow.

(Lame) Workout Update

25 Sept-17 Dec: I have NOOOOO idea! Long runs were 8-11 mi

18 Dec: Run 6 mi w/ family

19 Dec: Run 20 min easy, circuit training

20 Dec: Run 4 mi

21-22 Dec: ??

23 Dec: Run 3 mi

24 Dec: Run 10 mi (w/ some fast stuff sprinkled in)

25 Dec: None

26 Dec: Run 3 mi

27 Dec: Run 6 mi (w/ some fast stuff sprinkled in)

28-31 Dec: Flu, no running here

1 Jan: Run 5.6 mi, 25 min elliptical

2 Jan: 30 min intervals on the bike

3 Jan: Run 6 mi, strength training

4 Jan: None

5 Jan: Squadron PT, strength training

6 Jan: Run 3 mi + hills

7 Jan: Run 12+ mi (+ fast stuff)

8 Jan: None

9 Jan: Really hard flight PT

10 Jan: Run 6 mi

11-12 Jan: None (ORE)

13 Jan: Run 2.3, strides

14 Jan: Resolution Run 10K

15 Jan: Run 2 mi

16 Jan: 15 min elliptical, strength training

17 Jan: Run 6 mi, pick-ups

18 Jan: 30 min elliptical, core (HILARIOUS story, by the way)

19 Jan: Lift, CrossFit circuit

20 Jan: Run 10 mi along the BEACH!!!

21 Jan: Run 3 mi

22-23 Jan: None

24 Jan: 6 mi total run incl 8 x 30 sec/45 sec rest

25 Jan: ??

26 Jan: 3 mi run

27 Jan: 3 mi easy run

28 Jan: Run 11 mi (pretty dang fast), plyo workout

29 Jan: None

30 Jan: Flight PT (relay races, strength)

31 Jan: None

1 Feb: Run 8.2 mi (crazy weird workout)

2 Feb: 5K easy run in the sun!

------------------------------------------------

10K Resolution Run--What a fun race! My plan was just to run as fast as I could without running out of juice. It wasn't the fastest 10K, but I was so happy with my effort!!!

Strength--The strength workouts on the Running Times website are amazing. My joints feel amazing, my legs are a lot less sore after hard workouts and long runs. The warm-up and cool down routine are pretty fun.

Nutrition--I read Nancy Clark's nutrition book pretty recently. I made some of the muffins and eating those before my early morning runs, and I feel like a million bucks. Plus they're super moist and really tasty. I've also been following her nutrition plans, and things are really connecting.

Early Mornings--Morning runs are the BEST. I run at 5:30AM, and it's super dark with no hint of sun coming up any time soon. Kind of cool. The sense of accomplishment from running super early is awesome. I love it! Making the switch has truly allowed me to stick to my training plan for my half marathon.

Life is Good

Life is good here in southern Georgia.

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

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

Finally a legit update

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

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

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

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

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

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

Just for archival purposes...

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

Recovery is HARD

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

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

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

Rule 1: Eat a salad for lunch

Rule 2: Develop weekly workout milestones

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

2011--To healing!!!

Run

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

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

Progress Will NOT Be Overshadowed by One Event

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

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

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

Attempt at Intervals

29 Nov

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

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

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

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

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

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

Super Long (and Boring) Workout Update

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

Meet Porter(house)

Rebuilding...

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

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

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

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

Another reminder of how amazing my life is

We share a love of running


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

Flexibility is the Key...

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

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

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

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

Busy Life

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

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

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

Hello from Georgia

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

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

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

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

Something I Can Look at Later and Smile

This man makes me so happy!

Gotta Stay Focused

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

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

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

Keep On Keepin' On

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

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

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

Air Force Marathon

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

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

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

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

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

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

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

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

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

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

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

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

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