Stroller pushin in Texas

30 minute ab class

45 minutes of chest workouts 

Afternoon canyon run. 2.5 up and 2.5 miles down.  8:20 pace

Shoulder workout 1 hour

Spinning class 1 hour.  New teacher and he totally ROCKS!!!  He is a sponsored tri winner, and he has an awesome class!  

Evening spinning class. 

Spinning class with speed intervals.  Kept my heart rate up to 170.

3 speed miles on the TM.  Held 6min pace for about .5 miles.  

Abs for 20 minutes. 

It was an intense workout! 

10 miles on the JRP. This was the longest I have run since Boston.  Holy smokes, this about killed me!  I felt like I was dragging a freight train at times.  I don't know if I will be ready for a fall marathon.  AP 8:24

So I am a little crazy.  After the run I rode my bike up to Suncrest in 30 minutes.  The quads, the hamstrings, and my back were all put to the test!  5 minutes down, and 25 more minutes cruising quickly around town.  

Ice bath

My leges are REALLY tired. 

Cycling class.  HR reached 180!  I have never done that in cycling before.

Went to run 6 miles.  Ha!  Made it about two miles and turned around and WALKED home.  I was really tired.  I will try to run later. 

My new shoes came!  Ebay purchase.  I paid less than half for my shoes.  Had to take them for a test.  5 miles on the TM in 40 minutes

Run around my 'hood.  Pretty slow 8:32 pace.  Lots of hills.

1 hour weights 

30 shoulder workout 30 minute ab class

5 miles on the TM in 38 minutes

1 hour sipping class.  (Sweat fest)

45 minutes triceps

1 hour spinning class

6 miles on the JRP.  I thought this would be my long run for the week, but it didn't turn out that way.  AP 8:12.  

45 minutes core and ab work

I got home from camping this afternoon pretty tired, so no run.

Decided to go out in the beautiful evening. 6 miles around the 'hood at an 8 min AP.  Felt good. 

7 miles on the TM.

Not very much motivation in the weight room today.  Maybe a better workout later.  

45 minutes weights for the chest.

spinning class.

Run later. 7 fast miles. No Garmin, I finished in 55 minutes.

My legs were lead today and I couldn't run.  

30 minutes elliptical

30 minutes of triceps

30 minute AB class

Evening spinning class

Met with the BBK's today!  What an amazing group of runners, I was impressed with their running abilities, commitment, and encouragement.  I want to meet, and run with them again for sure!  

So we started with warm-up miles.  Did 2.5 of those, and then we headed up a HUGE mountain.  Suncrest has a grade of 10% and I ran up it!  I was at a point where I actually wanted to turn around, but I didn't!  I was so happy to get to the top of that beast!  I celebrated even more when I found a drinking fountain at the top. Coming down was really fun, and hard on my legs, it reminded me of the start of the DesNews Marathon.  I was hitting 6:30 minute miles on the way down.YEE HAW!!!  (The yee-haw was for RAD).

So fun meeting BBK ladies, Mark, and Jameson, you are HARD CORE! :)

I went to an hour spinning class after that, made my legs feel a little better. 

Ab class for 30 minutes

3.5 on the TM.  Legs were really feeling it today!

Shoulder workout 30 minutes. Ouch, it burned!

Loved this morning! Met RAD at the JRP for 14 miles.  Legs were still really sore from Thursday, we took a long time to warm-up.  I loved this run, such a great pace 8:55 :).  It was so nice to just enjoy running and RAD's company.  Good talk, no ipod, just a relaxed run.   Saw Smooth at the top of the JRP (mile 5), she loooked strong and fast!  Saw her at the end of the run as she was finishing.  Mile 18, she was still looking strong.  

THANKS RAD, if weren't for you, I would not have had the motivation to hit 14! 

Speed Intervals on the TM.  

Great day at work, sold shoes to RAD.  I had fun visiting with her in the store a little bit and seeing her cute kids.  She brought me the most DELICIOUS cookie from Smart Cookie, yum :). Thank you RAD!  

Beautiful run up A.F. Canyon.  4 miles slow up, 4 fast down.  2 miles were 6:32!  AP 8:12

I have to get to the gym later to do some Xtraining, and my bike has been neglected.  

Weights for an hour in the evening.

10 miles on the JRP.  AP 8:05.  My legs were sluggish on the uphill.  

I will go later to do bike, weights and more.  

Last night I met with my RedRock Relay team.  I am so excited!  It will be fun hanging out with a bunch of marrieds!  They all seem like serious runners, but low-key at the same time.  I will be running leg 6. 

Rode up to Suncrest that evening in the 90 degree weather.  Nice ride, was happy that I did it. 

No miles today, just getting my legs and feet ready for the 10k tomorrow.

Spin class, moderate to hard level.  45 minutes moderate to hard level lifting weights.  

I did better than I expected!  I didn't know if I would be able to do 45 min, so I surprised myself.  I have not done a 10k for years, so I don't know really what I was up against, as far as times.  Loved the downhill course.  I struggled the last mile.  Overall pace 7:01. I was first in my division because I am Athena!!!!  Yay for Athena!!!  Nice to have a speedy race to build running confidence.

So many cool people were at this race.  I saw Teena, Smooth, Shimelle, Julie, and RAD!!!  I met Sasha, so great to finally meet him, (he is so dang fast!) I then waited to see the winners of the marathon come in, so inspiring!  Allie looked so strong as she won the marathon, and it gave me chills to watch her cross the finish line. 

Marvelous race! 

Slept in, when I woke up I didn't know where I was, or what day it was.  It was 6:30 and it looked pretty cool outside, so I went out for a run with little motivation.  Slow pace, sleepy day, and no motivation.  My body felt depleted and I didn't know if I would be able to run even 10 miles.  Ran up toward Suncrest, and decided that hill was NOT going to happen today. so I headed toward Alpine.  Took a GU at mile 6, and it tasted surprisingly good.  Body felt great after that.  My music was dead today, and I was proud of myself for going so long without any company.  

AP: 8:40

8 tempo miles on the TM.  2 miles to warm up

 2  7min miles

rest.

1 8min mile

2  7min miles

1 mile cool down.  

One of those days... Last night I played a crazy game of water polo with some guys in my branch, it was a FUN game, but it made me so tired today.  

Woke up at 7, starting running around 8.  Ran 3 miles to the LHS track, did some speed work while the X country girls were working out.  It was nice to know I could do 400s at the same speed or faster than they were doing them.  Ran around in the grass a half mile without my shoes on, felt really great, sat in the sprinkler because I was so dang hot, and snuck into the school to find a drinking fountain.   Ran a slow pace back home.  All in all I did a 7:53 AP.  (I didn't count all of the breaks I took). The last big hill up to my house I continually repeated to myself, "pain is temporary, pain is temporary." 

I WILL get to the gym later to do Xtraining.  The upper body feels a little fleshy. 

*Went to the gym in the evening and did some lifting, including my legs.  ( A lot of reps).  Ran a quick mile around the track.

Drudge, sludge, and fudge is how I felt about this run!  I don't really know how 10 miles happened.  I think that naturally your body gets so used to running, it just goes into an automatic gear and moves.  I did not witness any pain, just fatigue.

Met RAD at the JRP at 5:30 in the a.m.  We headed north 5 miles, turned around and came back 5 miles.  THANK YOU THANK YOU THANK YOU for being there RAD!!!  I don't think this would have happened if you were not so committed.  I am sorry for being a complaining pansie!  I had excuses today...

Mile 7 I thought that my body was shot.  Then something magical happened, my body kicked into gear and went faster!   This happened because in my mind I only had a 5k left of this run.  "PAIN IS TEMPORARY" kept rolling through my mind, and I kept pushing.  I sure am a baby today.   

Came home and took an ice bath. Went to ABS class later.  30 minutes spent on the chest at the gym. 

Massage this afternoon.  :)  Not the relaxing kind though...

Got to the gym and did spin class for one hour.  The teacher convinces me every week a little more to get into the TRI scene.  I think that this is a good idea.

3.1 in 22 min on the TM

20 mile bike ride when I got home to clock tomorrow's long run.  Felt really nice to be on the bike and get some speed in my legs. 

Long run Friday.  I am hiking Timp tonight, so I had to move the long run to today.  

I started running at 5:30 and pushed the pace a little so I could make it home in time to take my mom to the airport by 9. 

Beautiful morning, new music on the ipod, so had some great motivation (strange how music can do that) .  Ran my new "Alpine loop," this run is becoming a favorite.  At mile 7 something new happened to me, I tripped!  Went right over a ledge in the side walk and went face first!  I was fine, but it kind of gave me a shock.  Good thing I was running slow enough, that fall felt like slow motion.  A bunch of cars saw me, but I got back up and ran.  

The goal of the run was to rarely stop.  Every three miles I would stop and take in fluid.  Today I tried Hammer Nutrition "Heed" drink, it was a little different.  That drink does not have too many electrolytes in it, it has protein, and not too much sugar.  I actually liked it, it didn't leave me with the quesy feeling Gatorade often does.  The Hammer Gel was not my favorite though. 

AP of today's run: 8:24!  I was proud of myself. 

Came home and jumped right into an ice-bath, it felt soooo gooood. 

Happy Friday everyone! 

If you are looking for a good tune to run to, my favorite hit for today was, "Fireflies" by Owl City.