I love burpees

3 hrs of zumba

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

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

6:16 - downhill

6:46 - uphill

6:39 - uphill, then down

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

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

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

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

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

taught zumba tonight

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

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

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

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

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

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

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

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

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

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

6 - 6:49 - some uphill

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

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

9 - 6:47 -

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

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

12 -6:47

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

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

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