Workout Wednesday!!

Hey y'all!

Woohoo, it's Wednesday!!  That means we're halfway to the weekend!!

I was absent yesterday due to being a little under the weather and I'm late today. But, better late than never!!

I'm going to take a few vacation days for the rest of the week, so be forewarned that I may or may not post. We're supposed to be travelling to Iowa to visit family, but I'm struggling after some dental work that I had earlier in the week, so that might be subject to change.

It's also Workout Wednesday! I had a really good race the other day at the Bedlam 10k. I'm convinced that is due to all the cross training I've been doing recently. But, if you're like me, there are never enough hours in the day. So here's a quick, full body workout that you can do when you're pressed for time.
I call it the "Full Body Blaster"

 

I hope you enjoy it!!

Get up, get active and be awesome today!!

Bedlam Run 10k Race Recap

Good morning y'all! Happy Monday!

Last Saturday morning was the Bedlam Run 10k.   Here in Oklahoma, there is a strong rivalry between the state universities: Oklahoma State and the University of Oklahoma. The annual game is known as Bedlam, hence the name.

This is the 3rd year I've run this race and it has always been one of my least favorites. The past 2 summers have been the hottest on record here in Oklahoma, so it has always been miserably hot and humid. This race offers a 5k and a 10k. It starts at Fleet Feet Sports in downtown Tulsa and runs through the Brady Arts district, past the Drillers ball park and turns around at the OSU Tulsa campus. If you do the 10k, you run the course twice, which I think makes it more challenging from a mental aspect.

But, this year was different. It was 64 degrees Saturday morning with 100% humidity. There was a cool breeze though that actually made it feel pretty comfortable. It was the graduation run for the Pathways program that I coach. We met early before the run for a group photo then we divided up into groups to determine our pacing strategy. My group is used to running intervals and they wanted to run intervals Saturday morning. My friend, Rozdi, was doing a 6:1 interval, so most of the group ran with her. I had some jack rabbits who wanted to run a bit faster, so I started out with them. My strategy was to start at our usual pace (12:00) but run until we were tired and felt like we needed to walk. In other words, I was not running a "set" interval. We started out together, but my speedies quickly passed me!! I had a difficult time keeping up with them!!

It was one of those days when everything just clicked and it ended up being a very good run. I finished in 1:10, which is my 10k PR.

It was so much fun to go back out to find my runners and run in with them. They were all amazing!!  I am so privileged to have had the opportunity to work with them this past 12 weeks. Our next session starts August 5 and several of them have signed up again, so I guess I didn't scare them off!!  LOL 

This week, I'm having some dental work done (UGH!) and taking a few vacation days to travel to Iowa to see my grandbabies!!  So, I'm not sure how much running I will be doing. I'll squeeze in what miles I can and of course, I'm on the last couple of weeks of Insanity (finally!).

That's all I've got for now; until next time.....

Friday Favorites

Good morning folks!

TGIF!!

I'm borrowing the idea for my post today from Christy @ My Dirt Road Anthem  I think it's a fun idea. Feel free to join in or borrow if you want to! :-)

5 things I have passion for:

1. My family
2. Running
3. Being a nurse
4. Health and wellness
5. Life

5 things to do before I die:

1. Run 50 half marathons
2. Run at least 1 full marathon
3. Own a lake house
4. Retire at said lake house
5. Drive the entire length of Route 66

5 things I say a lot:

1. the "F" word.....sorry
2. Shinikes!
3. "Control what you can control".....to my runners
4. "Case management, this is Theresa, may I help you?".....when I answer my phone
5. "No, no. Bad dog"......to my little dog, Lilly

5 books or magazines I've read lately:

1. The Tulsa World (does the local newspaper count?)
2. Shades of Gray trilogy
3. Fitness magazine
4. National Geographic
5. Harry Potter and the Deathly Hallows

5 favorite movies:

1. Secondhand Lions
2. Sweet Home Alabama
3. Step Mom
4. The Family Stone
5. Practical Magic

5 Places to visit:

1. Europe
2. Florida Keys....I wanna just sail away, "what would Jimmy Buffet do.......?"
3. The Grand Canyon
4. Colorado--The Royal Gorge, Red Rocks canyon and amphitheatre....so many places/things to see!
5. Fiji or Bora Bora

Ok, well that was fun!!

Tomorrow is the Bedlam 10k with my Pathways group. I'm excited for them!!  Race photos and recap will be up Monday!

I'm hoping to get my grocery shopping and meal prep out of the way tomorrow afternoon so that we can enjoy some time with family and friends on Sunday.

I hope that you all have a safe and wonderful weekend!!

What are you "Friday favorites"?
What are your weekend plans??

Workout Wednesday

Good morning, folks!

It's Wednesday, which means we're halfway there....woohoo!!

It was VERY hot and humid yesterday. The heat index was 110 and I had a raging headache when I left work, so I skipped my "Turkey Tuesday" run/hill repeats :(

Tonight is our last Pathways run before the Bedlam 10k. I know they're ready!!  It very difficult to stay motivated when it's so miserably hot and humid but they've done any amazing job of sticking with it!!  I'm really proud of this group. They all motivate me in one way or another.

It's also WORKOUT WEDNESDAY!!

Today, we've got a quick yet effective upper body workout. This is a variation on an old Fitness magazine workout that I found online. I tweaked it a little to suit me. :)

Upper Body Circuit--do 3 times, 2-3 times weekly:

1. Push-ups (20 reps)

2.  High knees (1minute)

3.  Overhead dumb bell presses (25 reps)

4. Jumping Jacks (1 minute)

5.  "Upper Bells"--Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

6.  Jab/cross--Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (1 minute)

7.  Cross over planks--begin in plank position, pull left knee in toward right elbow, keep abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)

 

Have a wonderful workout Wednesday!! :-)

Monday runday recap

Good morning folks!!

Happy Tuesday!!

Happy National Hot Dog Day! Hot dogs with mustard & relish or chili & cheese are only $1 all day long!

I don't really have that much for you today. It was a hot one last night. We had a pretty good rain shower during the day yesterday. I was thankful for the rainfall, but it made for a humid run last night. Pathways pw3 was scheduled to run 3 miles, but we cut the run a little short. Only 1 more run for them before the Bedlam 10k.

I did Insanity cardio conditioning when I get home, but it was a feeble attempt at best. I was so wiped out from the heat.

Tonight, I'm planning to run "Turkey Tuesday" with my friends at Turkey Mountain in Tulsa. Afterward, I've got Insanity Max Interval circuit on the schedule. I tweaked my Insanity schedule a little last week when I was having hip and leg pain, so I'll finish it up a week later than I initially had planned but at least I will finish!! 

That's all I've got today! I hope that you all have a terrific day!!

What's on your workout schedule today?

It's race week!!

Good morning y'all!!

Happy Monday!!

 

 

This is race week for my Fleet Feet Pathways group. I've been working with them since May, training for the Bedlam Run. The time has finally come!!  This is race week!  It's been exciting to watch them become stronger runners and it will be fun to watch them cross that finish line on Saturday morning!!

 

 

I tweaked my workout schedule little last week due to some hip flexor/possible IT band problems I was having. I took Thursday as a rest day then I modified my Insanity schedule a little bit. Friday night, I did core cardio and balance. Saturday morning, we were at the lake. I got up early and got in 3 miles then I did cardio recovery. There is a hill there that I've tried to conquer without success, but last Saturday morning, I ran that hill LIKE A BOSS! Finally!!  After 3 years of trying, I did it!!  That shows me that with patience and persistence, anything is possible! My hip/knee didn't hurt at all but I've been foam rolling and using my TP therapy tools a lot too!!

 

I'm thinking that it might be time to replace my shoes or possibly just my insoles. I'll have the good folks at Fleet Feet sports take a look at that for me. My IT band was a big issue earlier this year, but I thought I had it handled. It don't think I've changed anything but hopefully we can get it figured out since the fall race season is quickly approaching!

 

My workout schedule this week includes:

 

Mon -- 3 miles with Pathways/ I'm starting Insanity week 2 over today

Tues -- Turkey Tuesday : 3 - 4 miles including hill repeats @ Turkey Mt in Tulsa/Insanity

Wed -- 2.5 miles with Pathways (our last run before Bedlam)/Insanity

Thurs -- Insanity cardio recovery

Fri -- Insanity

Sat -- Bedlam Run 10k/Insanity

Sun -- REST/Sunday Funday!!

 

Have a wonderful Monday!!

 

Be awesome today!

 

What's on your workout schedule this week??



TGIF

TGIF y'all!!

Woohoo! Its' finally Friday!! 

I don't really have much for you today. Sorry.

I skipped my Insanity workout last night as advised by a physician friend at work. I've been having pain in my hip and now my IT band is tight (here we go again).  I'm supposed to run 4-5 miles with my Pathways group in the morning, but I'll be resting and elevating.  ARGH!!  I'm so frustrated!!  I'm cross training to help strengthen my core and prevent injuries but something has gone terribly wrong. And I don't know what it is!  Hopefully a couple of rest days and some yoga stretching will get me back on track!

On the up side, I'm looking forward to spending some time with good friends this weekend!!  We're gonna have some fun in the sun and some much needed relaxation!! 

I hope that you all have a fabulous Friday!!

Finish the Sentence Linkup

Happy Thursday y'all!!

 

Today I'm linking up with Holly and Jake for their Finish the Sentence linkup.

If I had one extra hour in the day...I would sleep. Can you say "spread too thin"? 

I wish my name...was shorter and easier to spell/pronounce. People are always misspelling my first name and mispronouncing my last name.   

I think anything chevron is...cute, but not necessarily my style.  

My last nightmare...was about oversleeping for a half marathon and missing the start. This is apparently my worst fear! 


Sometimes...you want to go, where everybody knows your name. And they're always glad you came......


My last meal on earth would be...chicken nachos from Barnacle Bills Marina or cheese fries from Eskimo Joes!


I would much rather be hit in the head with a hammer than go to the dentist. I have an irrational case of dental anxiety/fear.


Mayonnaise...is disgusting. I don't like the taste and the texture freaks me out. Plus, it reminds me of body fluids! 

10 years ago, I didn't think...I would be a runner. I wouldn't have run unless a bear were chasing me!!


Selfishly...I control the thermostat in my office. Well, I try to as much as I can. I am ALWAYS cold and for some reason, they think it needs to be cold enough to hang meat in there! I sneak over and turn it up as often as I can! My company should be happy that I'm saving them money on the electric bill!
  
My favorite show on TV right now...is DEXTER on Showtime. I mean, who doesn't love a serial killer that kills bad guys, right?!

And, George Zimmerman...should have known better


That's all I've got for now!

Until the next time.......

A Little Help From My Friends

Good morning folks!!  Happy Hump Day!!

Wednesday is my 2nd favorite day of the week because it means we're halfway there!! 

Lately, I've been feeling a little bit burned out. I expressed this to my friends Brandi and Regina. Turns out that they understood where I was coming from.  And together we've come up with a plan to get things back on track.

The first order of business was "Turkey Tuesday". Turkey Mountain is known as "Tulsa's Urban Wilderness" Basically, it's an undeveloped area just 7 minutes from downtown and has a little something for everyone: trails for trail running and mountain biking as well as paved trails. There are some pretty steep hills!!  My friends have been meeting there on Tuesdays for a while now. Last night was the first night that I've joined them. We were celebrating Melissa's "first run outside" since November 2012. She has been recovering from a nasty stress fracture.

When we arrived, it looked like we might be rained out but the storm passed us and blessed us with this beautiful view:

 

After everyone arrived, we had to socialize a little bit.

I hadn't seen some of them since April or May. We had a little catching up to do!

 

Waiting on Regina.....as usual ;-)

 

Brandi said the hills could kiss her butt!

 

Then, we started out on one of the paved trails. We ran out and back for 1.5 miles followed by hill repeats. I skipped the hills but it felt good to run with my friends again!  I've been missing them and I think this just may be what I need to start feeling my mojo again!! I think I just might get by with a little help from my friends!!

 

Do you prefer to run alone or with friends??

 

 

 

 

Finding balance

Good morning friends!!

We've been blessed with much needed rainfall and cooler temps here recently. It's been fantastic!!

It was 76 degrees last night for my Pathways group run. It was still pretty humid, though. The group did a fantastic job!!  We increased our intervals to 11:1 and may have pushed the pace a little bit but we still averaged about a 12:30, including our walk breaks. They have all gotten so much stronger! The Bedlam run 10k is about 10 days away and they are gonna crush it!!  I'm so proud of them!!

I was worried about my hip. It was bothering me a little bit during the day yesterday but I made the whole 3 miles without much pain or difficulty. It's a little bit sore this morning, but nothing that I can't handle.

Then, I really got my sweat on when I got home with my Insanity Max Conditioning workout. After that, I was so wiped out and sleepy!!

So, I have a confession to make. Lately, I'm having difficulty balancing all the aspects of my life. Obviously, I work 8-5 all day. I run with Pathways on M - W and I cross train 6 days a week. For whatever reason, I'm not enjoying the running right now. It has become more tedious and "something I have to do" rather that something I enjoy and WANT to do. I'm not sure how to correct this. I'm also supposed to be in the half marathon training program on Saturday mornings, but I haven't signed up yet. I'm not entirely sure I'm going to. I almost feel like I need to take a break!  I'm feeling conflicted and sad. I can't imagine not running. I think that it might get a little bit easier in August when I start a new workout program that is only 25 minutes in length, 5 days a week. Maybe I'll hang in there just a little while longer (3 weeks) and then reassess. I've got to figure out how to run my life without it running me!!

Have you ever been in a running rut?
How do you balance all the aspects of your life??

Rainy days and Mondays

Good morning folks!!

Monday's are always challenging for me, but this morning is especially tough. It was raining when I woke up. I just want to stay home and nap all day!! 

We had a fabulous weekend, which makes it that much harder to get going this morning!!

We had dinner with my son for his birthday on Friday night.

Saturday morning, I was supposed to go run 6+ miles with my Pathways group, but I've had some trouble with my left hip flexor for about a week now, so I took a rest day. Sorry guys!!  I've learned the hard way to listen to my body! I used to try to push through, but that often results in more severe problems in the long run.

The hip feels pretty good this morning, after lots of foam rolling and some rest, so I'm going to run 3 miles with Pathways tonight. It's a flat 3 mile course, so hopefully the hip will cooperate!!

So, that's what on my agenda for the day.

What are your plans today??

Finally Friday!!

Good morning folks!

TGIF

 

 

It's going to be a BUSY weekend here! Tonight, we're having dinner with my son for his birthday. I can't believe that he will be 24 years old!!  Man, does that mean I'm old?!


Half marathon training begins tomorrow morning. And my Pathways group is scheduled to run 6.5 They're going to Golf Ball Hill. The elevation is somewhere near 880 ft. It's not really a steep hill, it's long and steady!!  And it's a rite of passage for Tulsa runners.

Then I'm hoping I can sneak in some lake time!!

That's all I've got for now.

Have a fabulous Friday and a wonderful weekend!!

Be awesome!!

What are you planning to do this weekend??

Lotto winning daydreaming

Good morning folks!

We're one day closer to the weekend!!  WOOHOO!!

We had a good, but hot run with Pathways last night. The heat index was 101 but clouds moved in right before we started and it seemed to cool things off a little bit. I'm so proud of how the group handled our run!!  We did hill repeats and they all handled it very well!!

Afterward, I came home and did my month 2, day 3 of Insanity. I'm not as good at the exercises as I was with month 1 but last night's workout was a little better than the 2 previous days. I'm pretty sure I'm not going to get the ripped abs that all the people on the dvd have, but I'm going to try my best!!

Today, I'm linking up with Kristie and Holly for their Lotto linkup.



I've always daydreamed about winning the lottery. My husband even buys tickets occasionally.

If I won the lottery, I would immediately pay off all of our debts and my family's debts.

Being a very vain person, the next thing I would do would be get a tummy tuck and new boobies!!

Then, I would change my latitude! I would move somewhere tropical, retire by postcard and spend the rest of my days lounging on the beach and running!! 

What would you do if you won a lot of  $$?

W. O. W.

Good morning, folks!

Whew! It's getting hot in herr!!
We're supposed to top out somewhere near 100 degrees today! That will surely make our run tonight more challenging! But we'll get it done!!

I'm not really liking the 2nd month of Insanity, yet. I am not used to some of the exercises and can't do them 100% I'll just keep plugging away and hope for the best, I guess!!


Well, today is Wednesday and that means it is "Workout Wednesday"

As a runner, I'm learning the importance of core strength. Core strength improves running biomechanics, and corrects imbalances. Strengthening core muscles, will help you get stronger and more fit. You will be able to run smoother and faster, with fewer injuries.

Here's a little Core Strength Workout that is super easy to do and will help you become a stronger, faster runner:

 

 

So, get up and get moving! Be awesome today!

Until next time.....

The time I met Bart Yasso

Good morning folks!  Happy Tuesday!!

Yesterday was my first day of Insanity, month 2. I knew it was going to be rough and it was! I did the best I could and felt good, for the most part, when I was done.  I couldn't do it @ 100% yet, but I will get it eventually.

The highlight of the day was my run with Pathways last night. We were scheduled to do 3.5 miles at a 12:00 minute mile pace with a 10:1 interval. We took a different route last night and started out pretty strong but the 100 degree heat index got to some of us. I sent a couple of runners back to the store via car and caught up to the rest of the group at the water stop. We changed our intervals to 9:2 and shortened our route a little bit. They all hung in there and finished strong!!

The run coincided with the kick off of the fall marathon/half marathon training programs and Route 66 Marathon was hosting the "First Mile" event. They had group runs, food, snow cones, inflatables, music and free beer afterward. It was a fun event. I got to see many of my running friends which always makes me happy, happy, happy! The highlight, however, was getting to meet Bart Yasso!!  He is an icon in the runner world and is probably best known for his "Yasso 800's" which I probably should do more often!  He was very personable and will be back to run the marathon in November.

 

 

Have a great day friends!!

Run happy!

 

Have you ever met any running icons?

Who is your running hero?

 

Back to reality

Good morning!!  I hope that you all had a fabulous holiday weekend!

We were on lake time all weekend! It's always hard to get back to reality! At least I've got most of the laundry and dishes caught up already!

I thought I was doing pretty well not eating too much junk, but my scale says otherwise :/
I guess I have some work to do!! 

Month 2 of Insanity starts today......eek!!  But I'm really looking forward to it! I didn't work out while were at the lake and I've missed it! I'll hit it hard tonight after my Pathways run tonight.

And, speaking of Pathways, this is week 10 of our training. They are getting so close to their goal race! I'm excited because they're going to do so well!!  Also, fall half marathon training @ Fleet Feet Sports Tulsa starts this week. Tonight is the "First Mile" event for the Route 66 Marathon/Half Marathon. This is a fun event but I'm even more excited about it after I found out that Bart Yasso will be there!! I'm excited about getting to meet him!!


Well, alrighty.....I've gotta go get ready for work. Y'all have a great Monday!!

Happy Independence Day!

 

Happy Brithday, America! 

 

"And I'm proud to be an American, where at least I know I'm free. And I won't forget the men who died, who gave that right to me." ~~ Lee Greenwood

Workout Wednesday

Happy Wednesday, friends!!

Oh what a beautiful morning it is here!!  It's a cool 64 degrees outside. It almost reminds me of fall! It would be a perfect morning for a run, if I had time!

It is also my Friday!!  Woohoo!

We're going to our lake get-away for an extended weekend. Maybe I'll get some running in while I'm there. I'm looking forward to some floating on the water, relaxation time!!  I would love to have a book to read, too.

This is typically Workout Wednesday. I don't really have a workout planned for you today, but you know what to do, just do it!!

If you need a reason to work out today, here are 10 reasons:

 

 

Even a short workout is better than no workout!!  

 





 

 

And, if you're not sure what to do, here's a suggestion:

 

 

 



Whatever you do today, make it wonderful!!

What is the last book you read?
Any book suggestions??

Get your shine on!

Good morning folks!!

I can't believe the beautiful weather that we're currently experiencing here in Oklahoma right now!

The past 2 summers have been the hottest summers on record with highs over 100 for days on end. Our highs this week are in the 80's and lows in the 60's!

The cooler temps made for a really good run with my Pathways group last night. They are about a month away from their goal race, The Bedlam 10k. And I have no doubt that they will be ready!!

My shoulders got a little bit red at the lake this past weekend and were a little sore yesterday. I wasn't looking forward to putting on my sports bra because I knew it would rub on my sunburn. But, my favorite running store, Fleet Feet Sports Tulsa saved my life again. They have an after sun spray called Skin Strong that is beyond amazing!!  It isn't sticky or greasy and instantly relieved the burn/pain!! 

Last night was my first Insanity "recovery" workout. I think that I might be seeing some results ;)
I'm excited but extremely nervous about starting month 2 next week. I've already decided that when I finish Insanity, I'm going to start Focus T25.

My sweet sister texted me yesterday to tell me that she has lost 18 pounds in 2 months!!  I'm so proud of her!!  She's changed her diet and is working out daily!!  She told me that she ran a mile without stopping on Sunday!!  I'm trying to get her to run a 5k with me for my birthday in September! That would be awesome!!  The sad part is that her co-workers make fun of her!!  What the heck?! I told her they were just jealous and not to worry about them. Way to go, sis!

That's all that I've got for now.

Have a terrific Tuesday!

Halfway there!

Good morning folks!

Can you believe that we're half way through 2013 already??  Where does the time go??

We had another great weekend at the lake. We took Brad and Kayla, our middle son and daughter in law with us this time. It was their first time going to Lake Tenkiller and it was obvious they love it as much as we do. I knew they would! Its been a while since we've all gotten together and I kept noticing how much Brad and his dad are alike!! I'm fairly certain a good time was had by all!!

This is a short week for me. I work Monday, Tuesday and Wednesday. We're going to spend the Thursday - Sunday at the lake. I'm hoping that Brad and Kayla will be joining us again. My meal planning this week is for meals at the lake. I like to try to keep it as healthy as I can but that can be a little difficult. Here's what I'm planning and I'm still looking for ways to incorporate more veggies :)

Thursday:  Steak dinner in the crockpot with corn on the cob and baked potatoes
(I may do some squash on the grill to go with this and increase our veggie intake)

Friday:  Pulled pork sandwiches with potato salad or macaroni salad and homemade coleslaw

Saturday: Burgers and brats on the grill

Lunches are typically eaten on the boat and we usually do sandwich wraps because they are easy to make ahead and easy to eat. I need to bring chilled fruit for a cool, sweet treat too

I struggle the most with breakfast. Yesterday, we did breakfast burritos with scrambled eggs and sausage. It was super easy and fast. I could do that again but I'm pretty sure that they don't want to eat that for 4 days in a row!! 

Fitness is going to be a challenge too!!  This is my Insanity recovery week. I'm taking my laptop and dvd with me but I might have to resort to the 7 minute workout or something like that. There are a lot of good hills and hiking trails, so maybe I can get in a few running miles as well.  Tonight, I'm running with my Pathways group. They're about 3 weeks away from their goal race and I'm so excited for them!!

Well, that's all I've got for now. I've gotta go get ready for work. Y'all have a wonderful Monday!

Be awesome today!!

 

What are your favorite summer camping/lake foods??