I love burpees

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

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

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

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

my miles:

3 - 6:47 ( had a hill)

4 - 6:32 - slightly up

5 - 6:35 - slightly up

6 - 6:32 -

7 - 6:35

8 - 6:41 - slightly up

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

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

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

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

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

warm up 1 mile -

4x 3.5 min intervals with 2.5 min rest

1 - very uphill and rocky- 7:28

2 - 6:12 - more uphill to down

3.- 6:49 - sandy!

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

4x 2 min intervals with 1.5 min rest

1. - 6:01 - sandy downhill into wind

2.- 6:21 - very sandy

3. - 7:04 - sandy/uphill

4. - 6:12 -flat

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

1 - 5:59

2 -6:47 - uphill

3 - 6;12 -

3 - 6:38 - uphill

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

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

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

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

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

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

6: 7:29

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

8: 7:48

9:7:48

10 7:53

11 7:13

12 7:11

13 7:46

14 7:48

15 - 8:08

16 - 7:57

17 - 7:30

18- 7:17

19 - 7:08

20 - 6:37

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

22 -7:27

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

7:42 average - 2:49 - 22 miles