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January 27, 2015
Inspires : 0

iron strength workout, only 10 burpees completed, struggled on the final 2 minutes of leg downs, no weights were used.
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January 26, 2015
Inspires : 4


Monday morning, and this one was rough. Did not want to get out of bed, or put on the shoes, or go run. But it is all done and now the fun really begins. Another Monday morning at the desk, pounding the keys and looking forward to the end of the week. I hope the weather is not too bad where ever you may be. Here's to wiching my northern friends stay safe and warm.
 
The purpose of religion is not building grand temples but cultivating positive human qualities like tolerance, generosity and love. — Dalai Lama (@DalaiLama) January 26, 2015
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January 26, 2015
Inspires : 3

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Legs feel pretty good today. I have one spot on the inside of my foot that rubbed wrong (new shoes) and there's a blister that is causing a little bit of discomfort with my work shoes.

Just shy of 60 miles last week and will gladly take this week as recovery. Six weeks until the TRM and still some work to do.

-Update-
Easy to moderate spin today. Body feels fine, but giving myself a little break.

Back and Core
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January 26, 2015
Inspires : 6


This is from yesterday's seminar. It wound up being from 1pm to almost 6pm because there was so much discussion and people had so many questions! Super fun.

 
I really miss what used to be this routine reviewing of my day so resurrecting it I am. :)
3 Things I Did Well Today1. I ran.
2. I ate intelligently and not too much.
3. I sought God in the morning.
3 Things to Work On
1. Doing important things as they present themselves--not later.2. Eating more protein earlier in the day.
3. Throwing away instead of picking up, say, a piece of paper I don't need, then putting it back down.
3 Items of Gratitude1. St. Jude, and every single person who comes by this blog. :)
2. I feel useful and that I help people to better their lives.
3. I am sober today!
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January 26, 2015
Inspires : 0


Plan:
Monday  Boot camp, bike ride (!)
Tuesday: short trail run
Wednesday: boot camp, bike ride
Thursday: super ez run
Friday: Rest
Saturday: 9.6 mile trail race
Sunday:  watch the Superbowl, Go Seahawks!!
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January 26, 2015
Inspires : 0


I completely forgot to do yoga last night - oops! Nate's been out of town all weekend so it's just me and the kids - I got them to bed, had a glass of wine and read my book, and went to bed early. Then woke up in the morning and realized I didn't do my yoga. Oh well. I had a lot of days off last week, but I still managed a few decent rides, and that's a lot more than I was doing this time last year, so it's ok.
It's supposed to be close to 70 degrees in Denver today, so I'm tempted to head down the hill and do a road ride while the kids are in school. Yes, I should be working, but I worked so many late nights last week that I'm not all that stressed about time in the studio right now. I've also got a stack of paintings on the floor ready to go out to galleries, so I'm not suffering on inventory.
Dirt Divas social went well yesterday. Have a decent number of girls signed up for race team - yay! 
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January 26, 2015
Inspires : 2


Boy do they have ^^^ that weather wrong! Gray, rainy and cold. Of course, as soon as I typed that, the wind picked up and blew the clouds away. Now it is sunny and cold! I'll take it.
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January 26, 2015
Inspires : 2


Couple of pics from the basement gym. The paint color is way darker than I anticipated, but it looks okay. Still need to get the bike and trainer down there, as well as my free weights, yoga stuff, foam roller/stick, resistance bands, etc.
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January 26, 2015
Inspires : 3


9:29am:  Working from home today and tomorrow ... I kind of fibbed and told my boss that I scheduled my exam for tomorrow, so I'm using today as a "study" day and tomorrow as a test day.  I'll actually be working -- for real -- but this helps because my roommate went away on an impromptu trip to New Orleans.
The dogs are at day care, so it's absurdly quiet in here.  I vacillate between loving and hating it.  :)
And the dogs being at school is also good planning -- this afternoon I'll be getting delivery of a new treadmill (the dogs aren't terribly helpful when it comes to delivery guys in the house).  Mine was still working, mostly, but after 19 years it needs to be retired.  Got one with all the bells and whistles which will hopefully last another 19 years.  It'll go up to a 40% incline, so I'll have in-house training for some of the hiking trips I want to take.  Also has the feature where you can map a course in Google Maps and it'll show[...]
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January 26, 2015
Inspires : 0

Weight 150.25/156.2 (17.9% BF) in AM.
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January 26, 2015
Inspires : 0


Trying to fine-tune my prep for the Sarasota HM in March.  Think I did too many long runs last year leading up to the race and didn't allow enough recovery/taper.  Had a terrible race when my legs gave out around the 10 mile mark. This seems to becoming more of an issue since I've turned 60.  Learning how to manage my effort and recovery better.  I've done about the same total volume as last year to this point through shorter runs but higher frequency.  
Right now planning to build up to a ten-miler a couple of weeks before and then ease off on distance until the race.  I've think I neglected my swimming and cycling too much last year during my HR prep, so working to keep more of a balance this year, especially with St. Anthony's on the schedule this year.  I got behind in my bike training early last year and never was able catch up to where I had been the previous year.
My race plan at this point will be [...]
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January 26, 2015
Inspires : 0


Monday morning cross training.  strength work before swimming.  Was able to up the weight on the medicine balls.  The gym now has some softer medicine balls that weigh more.  Helps with the dead lift and such.  Wore me out.  Swim was good and tough as well.  Three week days of running coming up, so there may not be another lift day this week.  We'll see

hip flexor rehab routine
2 x through the following:
plank on medicine ball x 60 sec
rocky solo w/ 20lb medicine ball x 10 each direction
v-ups w/ 10lb medicine ball x 10
hot salsa w/ 15lb medicine ball x 10
one leg dead lift w/ press w/ 15lb medicine ball x 10
lunge w/ twist w/ 15lb medicine ball x 10
hay bales w/ 20lb medicine ball x 10
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January 26, 2015
Inspires : 9


I meant to get up and ride the trainer for a while today, clearly did not happen.  It's a "fun workout" day per AMR, we have TRX tonight....that's fun
  Think I'm too old for they shyte anymore.
Looking at this weeks training plan and thinking I need to modify it.  Currently Tuesday is a 4 mile run (middle 2 at tempo pace); Thursday is 5 miles (goal to negative split)  this workout is listed as "okay to bail", Friday is 3 miles (easy)  and Saturday bumps to 10 miles. Can't see how bailing on the 5 miles is going to give enough weekly volume to do 10 on the weekend run for sure!  I learned from that disastrous marathon plan that almost half my weekly volume in my long run is too much on my legs.  Thinking I will probably drop the long run down to 9 and only do 10 if the legs are feeling okay.  Sure don't want to add another run in to balance things leading into the long run--just don't think this body can handle it.  SCO[...]
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January 26, 2015
Inspires : 2

Not my best night. My foot and legs woke me up. I think the last round of additions to pt were a little more than I could handle. I go back in this morning and we'll see what they have to say.We did get a couple of inches of snow, so I'm heading out to clear the sidewalk. I may get a short walk outside after the sun comes up. Everything is heavily covered in snow, so it's going to be beautiful when the sun hits the trees.

Goals: Yesterday
Drink 100 oz water - Had more than I needed
Cardio - done
Strength/pt/mobility - did my PT - didn't do my mobility AGAIN
Watch/read something to inspire/motivate me -done
Get 10,000 steps - got ~ 12,000
Eat mostly whole/nutritious foods – not so great today
Yesterday's food:
Banana
Egg white omelette w/turkey sausage crumbles, onions, mushrooms, 2%cheddar, black beans hash browns
Pasta fagioli soup, tostitos, spumoni ice cream
Chicken fajita wrap, black beans, tostitos, ww cookies & cream bar
Calories 1715
C234 P118 F56


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January 26, 2015
Inspires : 1


Ah, Monday.  Here we go again!
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