Happy New Year's Eve!!
This year has been a whirlwind! Looking back, it's had ups and downs but it has been a great ride! I'm really looking forward to seeing what 2014 has to bring! Have a safe, Happy New Years Eve/Day!
Tuesday, December 31, 2013
Goodbye 2013
Good morning folks!!
Happy New Year's Eve!!
This year has been a whirlwind! Looking back, it's had ups and downs but it has been a great ride! I'm really looking forward to seeing what 2014 has to bring! Have a safe, Happy New Years Eve/Day!
Happy New Year's Eve!!
This year has been a whirlwind! Looking back, it's had ups and downs but it has been a great ride! I'm really looking forward to seeing what 2014 has to bring! Have a safe, Happy New Years Eve/Day!
Monday, December 30, 2013
Run for the Ranch Race Recap
Good morning folks!
Here we go again!
This past Saturday, I ran the Run for the Ranch half marathon. It was in Springfield, Missouri. It's only about a 3.5 hour drive from home. It was an uneventful drive. We arrived early enough Friday night to get checked in, get all my running gear ready, do a little pre race yoga, and get some rest.
I woke up before the alarm went off on Saturday morning with a good case of the jitters. I got ready and kept trying to tell myself not to worry, this wasn't my first rodeo. We ate breakfast then headed for the race. I got us a little bit lost on the way there and almost went into panic, meltdown mode but we found our way and all was well again. We arrived in time for the Half Fanatics pre race photo
I met up with my friend Mel She was running her first marathon. She was scheduled to run the St. Jude's Marathon earlier this month, but it was cancelled due to extreme weather.
The horn sounded promptly at 10am and we were off! Mel is much faster than me so I quickly lost her in the crowd. I had a goal time of 2:30. I was trying to run this as a training run rather than racing it. I was planning to just jam out and run. I settled into a fairly comfortable pace and tried to enjoy the scenery. This was a flat, 3.2-ish mile loop that I had to run 4 times, through the neighborhoods of Springfield.
It was about 35 degrees when we started but I warmed up quickly. I took my gloves off hoping to hand them off to my husband after the first loop. I didn't see him on the first time around. Somewhere around mile 4, a random runner passed me and said "you have a very good running form and you run like a machine" That was a much welcomed compliment at that time! I saw my husband on the second time around and told him that I was starting to hurt in my left hip. I handed him my gloves and told him I was halfway done. I was really glad to see him!
The looping course wasn't too bad the first couple of times around but it did start to get a little bit redundant. It was getting increasingly difficult to focus on my surroundings and ignore the pain in my hip. I stretched a little bit here and there. And I allowed myself to take walk intervals when needed. The last 2 loops were more mentally challenging than anything else. I just kept plugging along. I finished at exactly 2:30.
All in all, this was a good race! It was small but well organized. There were about 400 runner in the half and the full with about 26 states represented! The weather was amazing! I was worried about being overdressed. I did get a little warm toward the end. I probably would have been ok in shorts. There was only one water stop but the way the course was set up, you passed it going out and coming back. There was plenty of water and gatorade plus they had energy gels too. There were quite a few spectators out on the course. The volunteers were great! The medal was pretty cool. And the post race meal included pizza and homemade cookies that were yummo! The only thing I found odd was the course was open to traffic but there were several volunteers helping with traffic control do cars weren't too much of an issue. It did help to keep the overall cost down so we got more bang for our buck. I enjoyed the run overall. I would do it again and would highly recommend it.
After a hot shower, I made up for lost calories with chips, salsa, guacamole and amazing Mexican food at Carlos Okellys. I could have gone into a coma after all that food! We opted to do a little shopping and let our food settle before we made the drive home.
Yesterday was a rest day for me. It was cold and gloomy outside, so I was glad to stay in. I chose to do a little active recovery with my foam roller, favorite yoga DVD and compression socks. The hip feels better but I'm going to try to take it a little bit easier this week. I'm going to resume my cross training too.
Until next time...... Have a great Monday!
Here we go again!
This past Saturday, I ran the Run for the Ranch half marathon. It was in Springfield, Missouri. It's only about a 3.5 hour drive from home. It was an uneventful drive. We arrived early enough Friday night to get checked in, get all my running gear ready, do a little pre race yoga, and get some rest.
I woke up before the alarm went off on Saturday morning with a good case of the jitters. I got ready and kept trying to tell myself not to worry, this wasn't my first rodeo. We ate breakfast then headed for the race. I got us a little bit lost on the way there and almost went into panic, meltdown mode but we found our way and all was well again. We arrived in time for the Half Fanatics pre race photo
The horn sounded promptly at 10am and we were off! Mel is much faster than me so I quickly lost her in the crowd. I had a goal time of 2:30. I was trying to run this as a training run rather than racing it. I was planning to just jam out and run. I settled into a fairly comfortable pace and tried to enjoy the scenery. This was a flat, 3.2-ish mile loop that I had to run 4 times, through the neighborhoods of Springfield.
It was about 35 degrees when we started but I warmed up quickly. I took my gloves off hoping to hand them off to my husband after the first loop. I didn't see him on the first time around. Somewhere around mile 4, a random runner passed me and said "you have a very good running form and you run like a machine" That was a much welcomed compliment at that time! I saw my husband on the second time around and told him that I was starting to hurt in my left hip. I handed him my gloves and told him I was halfway done. I was really glad to see him!
The looping course wasn't too bad the first couple of times around but it did start to get a little bit redundant. It was getting increasingly difficult to focus on my surroundings and ignore the pain in my hip. I stretched a little bit here and there. And I allowed myself to take walk intervals when needed. The last 2 loops were more mentally challenging than anything else. I just kept plugging along. I finished at exactly 2:30.
All in all, this was a good race! It was small but well organized. There were about 400 runner in the half and the full with about 26 states represented! The weather was amazing! I was worried about being overdressed. I did get a little warm toward the end. I probably would have been ok in shorts. There was only one water stop but the way the course was set up, you passed it going out and coming back. There was plenty of water and gatorade plus they had energy gels too. There were quite a few spectators out on the course. The volunteers were great! The medal was pretty cool. And the post race meal included pizza and homemade cookies that were yummo! The only thing I found odd was the course was open to traffic but there were several volunteers helping with traffic control do cars weren't too much of an issue. It did help to keep the overall cost down so we got more bang for our buck. I enjoyed the run overall. I would do it again and would highly recommend it.
After a hot shower, I made up for lost calories with chips, salsa, guacamole and amazing Mexican food at Carlos Okellys. I could have gone into a coma after all that food! We opted to do a little shopping and let our food settle before we made the drive home.
Yesterday was a rest day for me. It was cold and gloomy outside, so I was glad to stay in. I chose to do a little active recovery with my foam roller, favorite yoga DVD and compression socks. The hip feels better but I'm going to try to take it a little bit easier this week. I'm going to resume my cross training too.
Until next time...... Have a great Monday!
Friday, December 27, 2013
Quick Update
Good morning friends! TGIF
Is it just me or did this week just fly by?! It's been kind of a weird week with the holiday in the middle of the week.
My boss let us off work early Tuesday afternoon. I was planning to run before I went home but things were thawing out and the falling ice from trees and power lines was causing quite a bit of havoc. I opted to come home and run on the highway outside my house where falling ice wasn't so much of a concern. Running on the highway brings a whole other set of concerns however, so my husband usually follows me in the car so I have my own personal sag wagon, cheerleader, pace car, water boy, etc. Apparently, this was a concern to a couple of passing motorists who stopped to ask me "is that guy bothering you?" We got quite a laugh out of that!!
We had a wonderful Christmas with my family. It was the first time that we had all been together in a while and a good time was had by all. My little niece stole the show, of course, especially with her new bicycle.
She squealed with delight with every gift she opened. I just wish I had a little bit of her enthusiasm! I can't complain, hubs gave me a new Samsung Galaxy tablet, then immediately took it back so he could buy me the bigger one. :)
Yesterday, we got to leave work early too. The weather was beautiful so I took full advantage of it. I was scheduled to run 1:15 endurance run. I got 6 miles in 1:08. It was nice running around downtown Tulsa vs Riverside. It was my last run before the Run 4 the Ranch Half Marathon in Springfield, Missouri on Saturday. I'm more than a little concerned about this half marathon. I was sick last week and have been feeling sluggish since then. My legs have been heavy and tired. And my left leg/foot has been hurting. I haven't been cross training and stretching quite as well as I should and it's quite obvious. My old nagging IT band issue is trying to rear it's ugly head too! I just hope I can get through Saturday without major problems and get back on track. I don't have time for injuries!!
Well, that's all for now folks!
Have a fabulous weekend!!
Is it just me or did this week just fly by?! It's been kind of a weird week with the holiday in the middle of the week.
My boss let us off work early Tuesday afternoon. I was planning to run before I went home but things were thawing out and the falling ice from trees and power lines was causing quite a bit of havoc. I opted to come home and run on the highway outside my house where falling ice wasn't so much of a concern. Running on the highway brings a whole other set of concerns however, so my husband usually follows me in the car so I have my own personal sag wagon, cheerleader, pace car, water boy, etc. Apparently, this was a concern to a couple of passing motorists who stopped to ask me "is that guy bothering you?" We got quite a laugh out of that!!
We had a wonderful Christmas with my family. It was the first time that we had all been together in a while and a good time was had by all. My little niece stole the show, of course, especially with her new bicycle.
She squealed with delight with every gift she opened. I just wish I had a little bit of her enthusiasm! I can't complain, hubs gave me a new Samsung Galaxy tablet, then immediately took it back so he could buy me the bigger one. :)
Yesterday, we got to leave work early too. The weather was beautiful so I took full advantage of it. I was scheduled to run 1:15 endurance run. I got 6 miles in 1:08. It was nice running around downtown Tulsa vs Riverside. It was my last run before the Run 4 the Ranch Half Marathon in Springfield, Missouri on Saturday. I'm more than a little concerned about this half marathon. I was sick last week and have been feeling sluggish since then. My legs have been heavy and tired. And my left leg/foot has been hurting. I haven't been cross training and stretching quite as well as I should and it's quite obvious. My old nagging IT band issue is trying to rear it's ugly head too! I just hope I can get through Saturday without major problems and get back on track. I don't have time for injuries!!
Well, that's all for now folks!
Have a fabulous weekend!!
Tuesday, December 24, 2013
2013--A Running Year in Review
Good morning folks! Merry Christmas Eve!!
I can't believe that tomorrow is Christmas and that this year is almost over!! Time sure flies when you're having fun!!
I'm going to do a quick recap of my year, runner style!
I didn't have any major race plans at the beginning of 2013. As a matter of fact, all I wanted was to be able to run without pain! I was nursing an IT band injury and wasn't sure if I would ever really be able to run again! I pushed my body pretty hard the previous year and wasn't taking care of it properly. My primary goal for 2013 was to cross train on a regular basis. I would say that I was 50% on that goal. I've slacked off the past couple of months and that has got to change effective immediately because I've got BIG goals for 2014, but that's another post ;)
Here's what I did running/racing wise in 2013:
January--Go Short, Go Long 5k, 37:13 I went short just hoping to run it without any pain. Not so much :/ I got it done, but my IT band was bothering me, especially afterwards.
February--Sweetheart Run 10k, 1:13 This was right around the time that I started seeing the chiropractor for the IT band and was on my way to being mended.
April--Jenks Aquarium 10k, 1:14 Graduation run for the spring session of Pathways; no IT band issues
April--Camp Barnabas Half Marathon, 2:28 first half marathon since December; I wasn't sure if I could do it, I was scared the IT band would flare up again but I'm proud to report that I ran the whole thing with no major problems!!
April--OKC Memorial Marathon Relay, 1:18 I ran the 3rd leg of the relay (7.5 miles) through a neighborhood that I spent a great deal of time in as a kid, no IT band issues, really enjoyed the run!
May--Cinco De Mayo 5k, 31:51 This is one of my favorite runs ever!
May--Full Moon 5k, 31:48 Another one of my favorite runs! The course is fast and flat. I was really hoping for a sub 30 5k but it was way too hot and humid!
June--Stronger 5k, 31:39 Good, flat course with proceeds going to the May tornado victims. Still hoping for a sub 30 5k
July--Bedlam 10k, 1:11 Graduation run for summer session of Pathways; not as hot and humid as the past 2 years, but hot/humid enough!
September--Quarter Marathon, 1:19 paced the fall Pathwayers
October--Tulsa Run 15k, 1:49 graduation run for the fall session of Pathways
November--Williams Route 66 Half Marathon, 2:28 cold and miserable, I didn't feel prepared for the cold
December--Hot Chocolate 15k, 1:45 another cold run but I felt better prepared for this one, one of my favorite runs this year.
So, I've done 13 races in 2013, so far. I'm doing the Run for the Ranch Half Marathon in Springfield this Saturday so my total race tally for 2013 will be 14 races, not too bad considering that I wasn't sure I would run any at the beginning of the year!
My plans for 2014 include the Go Short, Go Long 25k in January, the Sweetheart Run Double (5k and 10k) in February and the Little Rock Marathon in March.
What does your "running year in review" look like?
What are your plans for 2014??
I can't believe that tomorrow is Christmas and that this year is almost over!! Time sure flies when you're having fun!!
I'm going to do a quick recap of my year, runner style!
I didn't have any major race plans at the beginning of 2013. As a matter of fact, all I wanted was to be able to run without pain! I was nursing an IT band injury and wasn't sure if I would ever really be able to run again! I pushed my body pretty hard the previous year and wasn't taking care of it properly. My primary goal for 2013 was to cross train on a regular basis. I would say that I was 50% on that goal. I've slacked off the past couple of months and that has got to change effective immediately because I've got BIG goals for 2014, but that's another post ;)
Here's what I did running/racing wise in 2013:
January--Go Short, Go Long 5k, 37:13 I went short just hoping to run it without any pain. Not so much :/ I got it done, but my IT band was bothering me, especially afterwards.
February--Sweetheart Run 10k, 1:13 This was right around the time that I started seeing the chiropractor for the IT band and was on my way to being mended.
April--Jenks Aquarium 10k, 1:14 Graduation run for the spring session of Pathways; no IT band issues
April--Camp Barnabas Half Marathon, 2:28 first half marathon since December; I wasn't sure if I could do it, I was scared the IT band would flare up again but I'm proud to report that I ran the whole thing with no major problems!!
April--OKC Memorial Marathon Relay, 1:18 I ran the 3rd leg of the relay (7.5 miles) through a neighborhood that I spent a great deal of time in as a kid, no IT band issues, really enjoyed the run!
May--Cinco De Mayo 5k, 31:51 This is one of my favorite runs ever!
May--Full Moon 5k, 31:48 Another one of my favorite runs! The course is fast and flat. I was really hoping for a sub 30 5k but it was way too hot and humid!
June--Stronger 5k, 31:39 Good, flat course with proceeds going to the May tornado victims. Still hoping for a sub 30 5k
July--Bedlam 10k, 1:11 Graduation run for summer session of Pathways; not as hot and humid as the past 2 years, but hot/humid enough!
September--Quarter Marathon, 1:19 paced the fall Pathwayers
October--Tulsa Run 15k, 1:49 graduation run for the fall session of Pathways
November--Williams Route 66 Half Marathon, 2:28 cold and miserable, I didn't feel prepared for the cold
December--Hot Chocolate 15k, 1:45 another cold run but I felt better prepared for this one, one of my favorite runs this year.
So, I've done 13 races in 2013, so far. I'm doing the Run for the Ranch Half Marathon in Springfield this Saturday so my total race tally for 2013 will be 14 races, not too bad considering that I wasn't sure I would run any at the beginning of the year!
My plans for 2014 include the Go Short, Go Long 25k in January, the Sweetheart Run Double (5k and 10k) in February and the Little Rock Marathon in March.
What does your "running year in review" look like?
What are your plans for 2014??
Monday, December 23, 2013
Weekend recap/weekly goals Dec 23-29
Good morning folks!! Merry Christmas Eve eve!!
Mother Nature decided that we needed a winter storm to usher in winter this past weekend. We had an ice storm. It was not as bad as the 2 previous ice storms that hubs and I have encountered as we didn't loose power. I was scheduled to run 10 miles Saturday but I still wasn't feeling well and it was cold/rainy. I opted to stayed home and cross train instead. We also got all of the Christmas presents wrapped so that was a bonus!!
It was cold but dry yesterday so I decided to get the miles done! We drove to Tulsa. Hubs dropped me off at 21st street. I ran north to SW Blvd, then turned around and ran south as far as I could. I back tracked a couple of times to get 10 miles, but my watch ended up with 9.3 I guess I must have forgotten to restart it at some point. Sweet hubs waited for me in the car. He moved from 21st street to 41st then went on to 56th so that I had my own pace car, sag wagon, and moral support/water stop!! Kudos to him for being such a good sport!! It was a difficult run for me, but I'm glad I got it done!
After my run, we ate lunch then we did some last minute Christmas shopping! Everyone needs new pj's for Christmas, so I splurged on some new pajama pants for me and could not wait to get home to put them on!! I had received my Dailymile Secret Santa gift so I wore the new Brooks socks with my new pj pants.
Mother Nature decided that we needed a winter storm to usher in winter this past weekend. We had an ice storm. It was not as bad as the 2 previous ice storms that hubs and I have encountered as we didn't loose power. I was scheduled to run 10 miles Saturday but I still wasn't feeling well and it was cold/rainy. I opted to stayed home and cross train instead. We also got all of the Christmas presents wrapped so that was a bonus!!
It was cold but dry yesterday so I decided to get the miles done! We drove to Tulsa. Hubs dropped me off at 21st street. I ran north to SW Blvd, then turned around and ran south as far as I could. I back tracked a couple of times to get 10 miles, but my watch ended up with 9.3 I guess I must have forgotten to restart it at some point. Sweet hubs waited for me in the car. He moved from 21st street to 41st then went on to 56th so that I had my own pace car, sag wagon, and moral support/water stop!! Kudos to him for being such a good sport!! It was a difficult run for me, but I'm glad I got it done!
After my run, we ate lunch then we did some last minute Christmas shopping! Everyone needs new pj's for Christmas, so I splurged on some new pajama pants for me and could not wait to get home to put them on!! I had received my Dailymile Secret Santa gift so I wore the new Brooks socks with my new pj pants.
Here's what my coach has my scheduled for this week:
Monday: Yoga for runners
Tuesday: 1:15 endurance run
Wednesday: Run if I want to/Rest/Crosstrain
Thursday: 1:15 endurance run
Friday: Runner's stretching routine
Saturday: Run for the Ranch Half Marathon
Sunday: Rest
Ok, folks. That's all I've got for now, Monday out!
Be awesome today!
What are your training plans this week?
Are you running on Christmas/Christmas Eve?
Friday, December 20, 2013
Holiday RunChat Hunt #runchat #runchathunt @therunchat
Good morning folks! TGIF
This has been a tough week for me. I had the best training plan laid out but I haven't been feeling well at all!! Consequently, my training plans have gotten off track. I was scheduled to do a 1:15 endurance run last night. After work, I was on my way to meet my running buddies when I realized that I had forgotten my running shoes. I live 40 miles from where my friends and I were going to run. The only choice I had was to come home to get them. But then I would have to run alone and the only place I have to run at my home is on the shoulder of a busy highway. I am not comfortable with that option on a good day, much less after dark. I could have driven to Stillwater to run around the lake there but once I got home, I realized just how tired I was. I sat down for a few minutes and was asleep before I even knew what happened. I guess I will try to hit the treadmill at work today. That option stinks because my gym has a 30 minute time limit on the treadmills. Hopefully, there won't be a big rush and I can get my run done on my lunch break. I'm supposed to do 10 miles in the morning but the weather is looking dicey again this weekend. They are predicting freezing rain, sleet and snow for Saturday morning. I guess I will just have to wait and see what the morning brings.
I follow #runchat on Twitter and Facebook. I was curious when they started talking about the #runchathunt. Well, it's like a running scavenger hunt!! I had to participate! I loved scavenger hunts when I was young and this one has some pretty sweet prizes! The items that I had to look for were:
There's still time to participate. Here are the details:
There are a variety of ways to take a photo and Tweet your findings:
Alrighty, time to head to work! Have a wonderful weekend!
This has been a tough week for me. I had the best training plan laid out but I haven't been feeling well at all!! Consequently, my training plans have gotten off track. I was scheduled to do a 1:15 endurance run last night. After work, I was on my way to meet my running buddies when I realized that I had forgotten my running shoes. I live 40 miles from where my friends and I were going to run. The only choice I had was to come home to get them. But then I would have to run alone and the only place I have to run at my home is on the shoulder of a busy highway. I am not comfortable with that option on a good day, much less after dark. I could have driven to Stillwater to run around the lake there but once I got home, I realized just how tired I was. I sat down for a few minutes and was asleep before I even knew what happened. I guess I will try to hit the treadmill at work today. That option stinks because my gym has a 30 minute time limit on the treadmills. Hopefully, there won't be a big rush and I can get my run done on my lunch break. I'm supposed to do 10 miles in the morning but the weather is looking dicey again this weekend. They are predicting freezing rain, sleet and snow for Saturday morning. I guess I will just have to wait and see what the morning brings.
I follow #runchat on Twitter and Facebook. I was curious when they started talking about the #runchathunt. Well, it's like a running scavenger hunt!! I had to participate! I loved scavenger hunts when I was young and this one has some pretty sweet prizes! The items that I had to look for were:
 |
| Mile marker, Inflatable decorations, Snowman, Cows |
 |
| Railroad crossing, train tracks |
 |
| Local coffee shop |
 |
| Runner I don't know, Body of water, porta potty, snowman, Historic marker |
 |
| Santa Hat |
There's still time to participate. Here are the details:
There are a variety of ways to take a photo and Tweet your findings:
- Post straight to Twitter from whatever app you have on your phone.
- Post photos to Instagram and tag @therunchat. Be sure your photo also posts to Twitter with the tag #RunChatHunt.
- Create a Vine or Instagram video and also post to Twitter (this is a bonus 11th entry).
- All of the above must include #RunChatHunt to be eligible.
- You can get a bonus 12th entry if you have a blog and share your experience there. Tweet your blog entry using the #RunChatHunt tag.
- 4 CamelBak prizes: Marathoner, Dart, Arc 2, Arc Quick Grip
- 2 PRO Compression #RunChat socks
- 2 Headsweats #RunChat hats
- T-shirt and a 2.7 oz. RunGuard Anti-Chafe bar
- 1 entry to the Asheville (N.C.) Half Marathon at Biltmore Estate
- 1 crossFIXE MUSCLE paste from SKINourishment
- 1 6-month membership to RunSmart Online
- 2 SparklySoul headbands (winners choice)
- 1 Medi-Dyne Runner’s Relief Kit (BlisterShield, Range Roller, ProStretch Plus)
Alrighty, time to head to work! Have a wonderful weekend!
Wednesday, December 18, 2013
Workout Wednesday #26 MYRTL Routine
Good morning folks!!
Happy Wednesday aka "the second best day of the week"! We're halfway there!!
My co-workers and I bought lottery tickets yesterday, but alas! I'm up and getting ready for work this morning as we were unfortunately not winners :(
Last night, I met a couple of ladies at Riverside for my 1 hour endurance run. I wasn't really feeling well and my legs were tired/hurting so it wasn't really my best effort, but I did the best I could and I got 5 miles done in 58 minutes. Afterward, I foam rolled my left hip and leg while watching the finale of "The Voice"
This morning, my leg is still sore. I've really been a lazy bum lately and have slacked off my cross training. Big mistake, HUGE!! I can really tell a difference! Today my coach has me scheduled to do a hip series. I referred to it yesterday in my weekly goals post and was asked what I do, so here's the hip routine I'll be doing later today. Coach Jay Johnson's MYRTL routine:
1: Clams--8 per leg
2: Lateral leg raise--15 per leg
3: Donkey kick--8per leg
4: Donkey Whips--5 per leg
5: Fire hydrant--8 per leg
6: Knee circle forward--5 per leg
7: Knee circle backward--5 per leg
8: Hurdle trail leg forward--5 per leg
9: Hurdle trail leg backward--5 per leg
10: Lateral leg swing--5 per leg
11: Linear leg swing--10 per leg
12: Linear leg swing bent knee--10 per leg
If you're more of a visual person, like I am, here's a PDF of the routine for reference as well. I'm sure I'll look silly doing this at the gym, but I'll be glad I did it later when I am running with no pain!!
That's all I've got for now. Take care and have a wonderful Wednesday!
Be awesome today!
What's on your workout schedule today??
Happy Wednesday aka "the second best day of the week"! We're halfway there!!
My co-workers and I bought lottery tickets yesterday, but alas! I'm up and getting ready for work this morning as we were unfortunately not winners :(
Last night, I met a couple of ladies at Riverside for my 1 hour endurance run. I wasn't really feeling well and my legs were tired/hurting so it wasn't really my best effort, but I did the best I could and I got 5 miles done in 58 minutes. Afterward, I foam rolled my left hip and leg while watching the finale of "The Voice"
This morning, my leg is still sore. I've really been a lazy bum lately and have slacked off my cross training. Big mistake, HUGE!! I can really tell a difference! Today my coach has me scheduled to do a hip series. I referred to it yesterday in my weekly goals post and was asked what I do, so here's the hip routine I'll be doing later today. Coach Jay Johnson's MYRTL routine:
1: Clams--8 per leg
2: Lateral leg raise--15 per leg
3: Donkey kick--8per leg
4: Donkey Whips--5 per leg
5: Fire hydrant--8 per leg
6: Knee circle forward--5 per leg
7: Knee circle backward--5 per leg
8: Hurdle trail leg forward--5 per leg
9: Hurdle trail leg backward--5 per leg
10: Lateral leg swing--5 per leg
11: Linear leg swing--10 per leg
12: Linear leg swing bent knee--10 per leg
If you're more of a visual person, like I am, here's a PDF of the routine for reference as well. I'm sure I'll look silly doing this at the gym, but I'll be glad I did it later when I am running with no pain!!
That's all I've got for now. Take care and have a wonderful Wednesday!
Be awesome today!
What's on your workout schedule today??
Tuesday, December 17, 2013
Weekly Training Goals
Good morning folks!
Happy Tuesday!!
I just packed my gym bag and I packed shorts and a short sleeved shirt!! Yes, that's right! Shorts in December in Oklahoma!! The high is supposed to be 61 today and unseasonably warm the rest of this week, so needless to say, I'm looking forward to getting out and enjoying the weather this week!
Here's a look at my training schedule for the week:
Monday: REST DAY! Thank you coach! I really needed a day off! One of the girls who travelled to St. Louis with me apparently had a little head cold. Despite lots of vitamin C and hand sanitizer, I think I picked up a mild case of it. I had a sore throat when I woke up yesterday, among some other symptoms. I stayed home from work and just took it easy. I did manage to complete my Christmas shopping online thanks to Amazon!!
Tuesday: ENDURANCE RUN--1 hour
Wednesday: HIP STRENGTHENING SERIES--I've got plans after work, so I will try to get this in at the gym on my lunch break.
Thursday: ENDURANCE RUN--1:15 hour, to build aerobic base and slow twitch muscles
Friday: CORE STRENGTH SERIES
Saturday: LONG RUN--10 miles. Currently the weather forecast is predicting "cold, soaking rain" so this might have to be tweaked. I'm hoping that the rain will hold off until after my run ;)
Sunday: STABILITY ROUTINE
What are your workout plans for the week??
Happy Tuesday!!
I just packed my gym bag and I packed shorts and a short sleeved shirt!! Yes, that's right! Shorts in December in Oklahoma!! The high is supposed to be 61 today and unseasonably warm the rest of this week, so needless to say, I'm looking forward to getting out and enjoying the weather this week!
Here's a look at my training schedule for the week:
Monday: REST DAY! Thank you coach! I really needed a day off! One of the girls who travelled to St. Louis with me apparently had a little head cold. Despite lots of vitamin C and hand sanitizer, I think I picked up a mild case of it. I had a sore throat when I woke up yesterday, among some other symptoms. I stayed home from work and just took it easy. I did manage to complete my Christmas shopping online thanks to Amazon!!
Tuesday: ENDURANCE RUN--1 hour
Wednesday: HIP STRENGTHENING SERIES--I've got plans after work, so I will try to get this in at the gym on my lunch break.
Thursday: ENDURANCE RUN--1:15 hour, to build aerobic base and slow twitch muscles
Friday: CORE STRENGTH SERIES
Saturday: LONG RUN--10 miles. Currently the weather forecast is predicting "cold, soaking rain" so this might have to be tweaked. I'm hoping that the rain will hold off until after my run ;)
Sunday: STABILITY ROUTINE
What are your workout plans for the week??
Monday, December 16, 2013
Hot Chocolate 15k Race Recap
Good morning folks!!
This past weekend, I travelled with my husband and a couple of friends, Rozdi and Kelly, to St. Louis for the Hot Chocolate 15k.
We left Friday night after work. St Louis is about a 6 hour drive from Tulsa. The forecast was calling for sleet and snow, so we were hoping to beat the weather. And we would have too if it hadn't been for a serious accident on the highway. We had to wait in traffic for about 30-45 minutes to get past the wreck. We were about an hour away from St. Louis when it started to snow. The snow was making Kelly very nervous, but we arrived safely without any problems. Rozdi was starting to feel bad with cold type symptoms but the time we arrived.
We awoke to a winter wonderland Saturday morning. About 3-4 inches of snow had fallen over night. I kept waiting for the race to be called off. But the snow was a wet snow and it started melting pretty quickly. We ate brunch at a local café called Benton Street Café. The food was very good!
Then we went to the expo for packet pickup.
We got our bibs and shopped the expo a little bit, did a little sight seeing at the Union Street Station, which used to be the train station and now houses the Doubletree Hotel. The streets were in pretty good shape so we drove around a bit to see some more sights.
We got a good look at the arch and the Mississippi River but it was really too cold and wet to do much more exploring. We went back to the hotel for naps. Later, we went to dinner then back to the hotel to prepare our race gear.
They were predicting temperatures around 5 degrees with a wind chill of -22 at the start! Many 15k runners had been diverted to the 5k based on projected finish time. I was a little bit concerned about having enough layers. But, on the other hand, I actually felt more prepared for this run than I did for the Route 66 half a few weeks ago.
I woke up Sunday morning at 5am with a bad headache!! GREAT! Not what one wants to deal with on race day! I stumbled around and got some advil, which took care of it quickly. I got dressed and met my friends. Our hotel was about 7 or 8 blocks from the start, so we decided to walk. My weather app showed the air temp at 23 degrees. My friends were worried about the cold, but I felt prepared. We made a pit stop at Union Street Station for a restroom then we made our way to gear check. My husband was going to hold my bag, but due to the ice and his recent knee surgery, we decided it would be safest if he waited at the hotel for us. After we checked out gear, we headed toward our starting corral. I was in D, my friends were in E. Right beside our corrals, there was a school bus with the engine running. At first, I thought it was a shuttle bus, but there was a sign on the window that said "warming bus". That was a really cool idea and welcomed relief! Rozdi and I waited on the bus, Kelly didn't want to get too hot. At 7:20, we went to our corrals. I almost felt like I should have made 1 more stop at the portalet, but decided not too. I'll regret that decision later!!
It was cold in the corral, but the sun was up and the 10 minutes passed quickly. The gun went off promptly at 7:30. I was in the second wave, so I didn't start until about 7:35. The course ran right past our hotel, so I got to see my husband which was nice! My calves were tight for about the first 3 miles. At mile 2.8, the 5k and 15k runners split. I was starting to regret not going to the portalet one last time and thought for a second about switching to the 5k but I knew I would regret that decision even more! I held out until about mile 4.5 when I couldn't wait any longer. I've never stopped at a porta john on the race course but I had no choice. I couldn't have made it 4.5 more miles. That little stop cost me about 3 minutes wait time and a few extra seconds to get all the layers tucked back in a straight. I was much more comfortable after that stop!! I stopped for a couple of quick pictures but those only took a few seconds. I felt like I was making pretty good time.
At about mile 6, I started running with a local lady named Linda. I really enjoyed the company, especially up the hill at mile 6.5! We leap frogged back and forth for the last 3 miles. At mile 8, I was feeling a little tired, because I had been running a little bit faster than I originally planned. I told Linda to go ahead, I wanted to walk for a few seconds. I walked about 30 seconds and I felt good to go again. I turned east on Chestnut street and ran toward the finish. When I crossed the line, I noticed Linda right in front of me. I thanked her for running with me and stopped my watch. When I saw my Garmin time, I was quite surprised. I had run 9.3 miles in 1:41 minutes. My official time was 1:45, but I had stopped my watch for the potty stop and the photo ops! Either way, this was a PR for me. I collected my finishers mug which had a cup of hot chocolate, chocolate fondue and cookies, marshmallows, pretzels, bananas, etc to dip in it.
I was getting cold after slowing down, so I made my way to Union Station to wait for my friends. They were not too far behind me. We waited in the warmth there for my husband to come pick up.
After hot showers at the hotel, we packed up our stuff for the trip home. Our next mission was lunch. Rozdi had been wanting pizza. We happened to find a local restaurant called Imo's Pizza. We decided to take a chance. They had $5 lunch specials, so we could all get our own individual pizzas. The food was delicious.
All in all, I really enjoyed this run! It was very well organized. I have to commend the city of St Louis. There were a few icy spots but for the most part, the roads/race course was clear. The course was scenic. I would recommend this race and would consider running it again!
This past weekend, I travelled with my husband and a couple of friends, Rozdi and Kelly, to St. Louis for the Hot Chocolate 15k.
We left Friday night after work. St Louis is about a 6 hour drive from Tulsa. The forecast was calling for sleet and snow, so we were hoping to beat the weather. And we would have too if it hadn't been for a serious accident on the highway. We had to wait in traffic for about 30-45 minutes to get past the wreck. We were about an hour away from St. Louis when it started to snow. The snow was making Kelly very nervous, but we arrived safely without any problems. Rozdi was starting to feel bad with cold type symptoms but the time we arrived.
We awoke to a winter wonderland Saturday morning. About 3-4 inches of snow had fallen over night. I kept waiting for the race to be called off. But the snow was a wet snow and it started melting pretty quickly. We ate brunch at a local café called Benton Street Café. The food was very good!
Then we went to the expo for packet pickup.
We got our bibs and shopped the expo a little bit, did a little sight seeing at the Union Street Station, which used to be the train station and now houses the Doubletree Hotel. The streets were in pretty good shape so we drove around a bit to see some more sights.
We got a good look at the arch and the Mississippi River but it was really too cold and wet to do much more exploring. We went back to the hotel for naps. Later, we went to dinner then back to the hotel to prepare our race gear.
They were predicting temperatures around 5 degrees with a wind chill of -22 at the start! Many 15k runners had been diverted to the 5k based on projected finish time. I was a little bit concerned about having enough layers. But, on the other hand, I actually felt more prepared for this run than I did for the Route 66 half a few weeks ago.
I woke up Sunday morning at 5am with a bad headache!! GREAT! Not what one wants to deal with on race day! I stumbled around and got some advil, which took care of it quickly. I got dressed and met my friends. Our hotel was about 7 or 8 blocks from the start, so we decided to walk. My weather app showed the air temp at 23 degrees. My friends were worried about the cold, but I felt prepared. We made a pit stop at Union Street Station for a restroom then we made our way to gear check. My husband was going to hold my bag, but due to the ice and his recent knee surgery, we decided it would be safest if he waited at the hotel for us. After we checked out gear, we headed toward our starting corral. I was in D, my friends were in E. Right beside our corrals, there was a school bus with the engine running. At first, I thought it was a shuttle bus, but there was a sign on the window that said "warming bus". That was a really cool idea and welcomed relief! Rozdi and I waited on the bus, Kelly didn't want to get too hot. At 7:20, we went to our corrals. I almost felt like I should have made 1 more stop at the portalet, but decided not too. I'll regret that decision later!!
It was cold in the corral, but the sun was up and the 10 minutes passed quickly. The gun went off promptly at 7:30. I was in the second wave, so I didn't start until about 7:35. The course ran right past our hotel, so I got to see my husband which was nice! My calves were tight for about the first 3 miles. At mile 2.8, the 5k and 15k runners split. I was starting to regret not going to the portalet one last time and thought for a second about switching to the 5k but I knew I would regret that decision even more! I held out until about mile 4.5 when I couldn't wait any longer. I've never stopped at a porta john on the race course but I had no choice. I couldn't have made it 4.5 more miles. That little stop cost me about 3 minutes wait time and a few extra seconds to get all the layers tucked back in a straight. I was much more comfortable after that stop!! I stopped for a couple of quick pictures but those only took a few seconds. I felt like I was making pretty good time.
At about mile 6, I started running with a local lady named Linda. I really enjoyed the company, especially up the hill at mile 6.5! We leap frogged back and forth for the last 3 miles. At mile 8, I was feeling a little tired, because I had been running a little bit faster than I originally planned. I told Linda to go ahead, I wanted to walk for a few seconds. I walked about 30 seconds and I felt good to go again. I turned east on Chestnut street and ran toward the finish. When I crossed the line, I noticed Linda right in front of me. I thanked her for running with me and stopped my watch. When I saw my Garmin time, I was quite surprised. I had run 9.3 miles in 1:41 minutes. My official time was 1:45, but I had stopped my watch for the potty stop and the photo ops! Either way, this was a PR for me. I collected my finishers mug which had a cup of hot chocolate, chocolate fondue and cookies, marshmallows, pretzels, bananas, etc to dip in it.
I was getting cold after slowing down, so I made my way to Union Station to wait for my friends. They were not too far behind me. We waited in the warmth there for my husband to come pick up.
After hot showers at the hotel, we packed up our stuff for the trip home. Our next mission was lunch. Rozdi had been wanting pizza. We happened to find a local restaurant called Imo's Pizza. We decided to take a chance. They had $5 lunch specials, so we could all get our own individual pizzas. The food was delicious.
All in all, I really enjoyed this run! It was very well organized. I have to commend the city of St Louis. There were a few icy spots but for the most part, the roads/race course was clear. The course was scenic. I would recommend this race and would consider running it again!
Thursday, December 12, 2013
Holiday Pay it Forward
Good morning folks! I hope that you're all doing well and are staying warm!
I know that the holidays are a busy time as we rush around to decorate our warm homes and buy presents for our friends and families. We're going to holiday parties and planning our holiday meals. It's the most wonderful time of the year!
But, what if you don't have a warm home to decorate? Or what if you are struggling to give your children a good Christmas? What if you have to choose between paying bills or having a holiday meal? Not so wonderful, huh?
I was recently made aware of a young, single mother of 2 children, a 10 year old boy and 7 year old girl, who is having a difficult time right now. She works a full time job as a housekeeper and has recently taken a second job to help make ends meet. The children have to go to the part time job and sit in the car as she cannot afford child care. She is struggling to keep her bills caught up. She asked her landlord to postpone the rent payment until after Christmas so that she could buy her children gifts and a holiday meal. He would not do it. Now, she is facing eviction or no Christmas for her kids.
She has not asked anyone for any help. She is trying to do it on her own but is just up against great odds. According to her co-worker who told me her story, you would never know she is having problems. She just doesn't advertise her problems like that.
My heart broke when I heard this story and I immediately started thinking about how I could help her. I have linked up with my friend, RancherGirl, to get this family some help.
We've both had struggles of our own but have over come them and are now abundantly blessed. We were both single mothers at one time or another. And I've had a couple of Christmases when I wasn't sure how I was going to buy gifts for my son, much less food. I immediately knew what we had to do.
In the true spirit of Christmas, I'm launching a "pay it forward" campaign for this lady and her family. We all need a little help from time to time. And I'm asking you, my dear readers, to help bless this family with the gift of a little goodwill this holiday season. They would benefit most from monetary gifts/gift cards but would probably be happy to receive cheerful cards and well wishes too. And prayers are free if you can't give monetarily!
If you would like to help, please send cards/gift cards to:
April c/o Catherine Oakley
708 Maple
Perry, OK 73077
Catherine, my sister, is her co-worker who "nominated" April for this holiday pay it forward gesture. She has agreed to collect the gifts and deliver them to April.
Thank you so much, lovlies.
God Bless us everyone!
Wednesday, December 11, 2013
Workout Wednesday #25
Good morning friends!!
Happy "My 2nd Favorite Day of the Week" aka Wednesday. I know I've explained it a zillion times, but I love Wednesday because it means we're halfway through the week. And, as we all know, I'm only working for the weekend!!
Speaking of work, yesterday a couple of my co-workers and I decided to pool our money and buy lottery tickets. The MegaMillions jackpot was $344 million. We each kicked in $5 so we had 15 chances. I haven't checked our numbers yet to see if we won, but I'm sure that we did. So, I'll be retiring from work soon and will have more money than sense!! LOL
Last night, after work, I met a few running friends on the Riverside Trail in Tulsa. The trails are pretty clear but there were some slick spots were the snow had melted then refroze. We got in 5 miles in a little under an hour. It was a good run! I was scheduled to do a Fartlek run, basically sprinkle in bursts of speed during my regular run. And that's what we tried to do! We ran from ice patch to ice patch and had to walk over some of the slick spots, so it was pretty much a fartlek run. Of course we had to stop for a photo op at the 41st street plaza.
Happy "My 2nd Favorite Day of the Week" aka Wednesday. I know I've explained it a zillion times, but I love Wednesday because it means we're halfway through the week. And, as we all know, I'm only working for the weekend!!
Speaking of work, yesterday a couple of my co-workers and I decided to pool our money and buy lottery tickets. The MegaMillions jackpot was $344 million. We each kicked in $5 so we had 15 chances. I haven't checked our numbers yet to see if we won, but I'm sure that we did. So, I'll be retiring from work soon and will have more money than sense!! LOL
Last night, after work, I met a few running friends on the Riverside Trail in Tulsa. The trails are pretty clear but there were some slick spots were the snow had melted then refroze. We got in 5 miles in a little under an hour. It was a good run! I was scheduled to do a Fartlek run, basically sprinkle in bursts of speed during my regular run. And that's what we tried to do! We ran from ice patch to ice patch and had to walk over some of the slick spots, so it was pretty much a fartlek run. Of course we had to stop for a photo op at the 41st street plaza.
I'm supposed to do a "negative split" run today. I don't have time after work, so I'm going to try to get to the gym at noon and do it on the dreadmill.....yuck!! I'm really tired of Mother Nature's BS! It's really jacking up my marathon training!!
I don't know about you, but I find it hard to stay motivated to workout when it's cold and icy/snowy outside. I have to find workouts that I can do at home with little or no equipment to help keep me on track. I've got a new circuit that I'll be trying tonight after getting all my errands done. I call it my "it's cold and I don't wanna workout, but I've got to move my lazy butt" workout!! Check it and let me know what you think.
Ok, until next time........
How do you stay motivated to run/work out in the winter?
Tuesday, December 10, 2013
3 Things Tuesday
Howdy folks!
Happy Tuesday aka "worst day of the week" according to my friend Mel.
I hope you're all having a terrific day so far!
I just wanted to share a few things that are on my mind today:
1. It was a balmy 10 degrees when I woke up this morning. I'm not sure if I've said it enough to get my point across but I CANNOT stand cold weather! I've had about all I can stand already. If we don't get some warmer weather soon, things are gonna get ugly up in here y'all!! I am ready for summer! Or, I may have to move to Florida!
2. Christmas--I am so not ready for it this year. I finally put up the tree and decorations last night. As far as shopping is concerned, I have about 1% of my shopping done and have zero time to do it! Also, I have no clue what to get everyone this year. Why does it have to be so stressful?
3. I'm running the Hot Chocolate 15k this coming Sunday in St. Louis with my friends Kelly and Rozdi. I'm really excited about this trip because I'm also going to get to meet my blogger friends Holly and Mel I follow these girls on Twitter, IG and read their blogs daily. I feel like I already know them. I can't wait to meet them!!
I'm going to try to get a run in after work tonight then I told hubs I would do an upper body workout with him. He is bored sitting at home recovering from knee surgery. :-)
Well, that's all for now. Until next time....
Do you like cold weather?
Are you ready for Christmas?
Happy Tuesday aka "worst day of the week" according to my friend Mel.
I hope you're all having a terrific day so far!
I just wanted to share a few things that are on my mind today:
1. It was a balmy 10 degrees when I woke up this morning. I'm not sure if I've said it enough to get my point across but I CANNOT stand cold weather! I've had about all I can stand already. If we don't get some warmer weather soon, things are gonna get ugly up in here y'all!! I am ready for summer! Or, I may have to move to Florida!
2. Christmas--I am so not ready for it this year. I finally put up the tree and decorations last night. As far as shopping is concerned, I have about 1% of my shopping done and have zero time to do it! Also, I have no clue what to get everyone this year. Why does it have to be so stressful?
3. I'm running the Hot Chocolate 15k this coming Sunday in St. Louis with my friends Kelly and Rozdi. I'm really excited about this trip because I'm also going to get to meet my blogger friends Holly and Mel I follow these girls on Twitter, IG and read their blogs daily. I feel like I already know them. I can't wait to meet them!!
I'm going to try to get a run in after work tonight then I told hubs I would do an upper body workout with him. He is bored sitting at home recovering from knee surgery. :-)
Well, that's all for now. Until next time....
Do you like cold weather?
Are you ready for Christmas?
Monday, December 9, 2013
Weekend Recap and Weekly Goals
Good morning friends!! Here we are at Monday again.
It's been busy and hectic around here the past few days. Thursday, hubs had surgery to repair his torn meniscus. That went well but while we were at the hospital, Mother Nature blessed us with some lovely winter weather. It was sleeting heavily when we left the hospital. We stopped to fill his pain medication prescription and get him something to eat, which took about an hour. Then we started to make our way home. It was getting dark and the roads were slick at this point. I don't like to drive in those conditions, but knew I had to do it! I just kept reminding myself to breathe while I was white knuckling it!! It was dicey and slow going, but we eventually made it!! It took us 2.5 hours to drive 45 miles!
To keep my marathon training on track and because I didn't know what the weekend would be like, I knew that I would need to get a run in before the winter weather started, so I ran 5.5 miles in 1 hour Thursday morning.
Friday was business as usual. The roads were slick but passable so I went ahead and went to work. I got hubs up in the chair before I left for work and checked on him during the day. He seemed to be doing ok.
Saturday morning, I rounded up a bunch of crazy friends to meet me for our long run. It was 10 degrees/felt like 4 when we started. The Tulsa Riverparks authority had done a pretty decent job of clearing the Riverparks trail. There were still some icy/slick spots so we took it slow and had to walk some to be on the safe side. I was scheduled for 12 miles but couldn't stay warm despite multiple layers, so we ended up getting in 10 miles.
Yesterday, I was scheduled to do a "recovery run" for 45 minutes. It was snowing when I left the house. I ran on the highway again, which always makes me nervous but there wasn't too much traffic. I was glad for the convenience store down the road for a "pit stop"! I got 3.5 miles in 40 minutes and called it a day!
I'm looking at my training schedule for this week and I'm trying to figure out how to tweak it. I'm still not entirely sure that I'm liking this training plan as it is dramatically different that anything I'm used to. I like at least one rest day and this schedule doesn't include that. I'm going to have to talk to the coach about that. Here's what I have in mind:
Monday-strength training: shoulders/biceps/triceps w/ abs finisher
Tuesday-endurance run @ base pace for 4-5 miles
Wednesday-Fartlek run or negative split run for 4-5 miles
Thursday-endurance run @ base pace or 4-5miles (I'm a run leader for the Fleet Feet Sports holiday lights run)
Friday-strength training: chest/back
Saturday-not sure yet.....
Sunday-Hot Chocolate 15k
Ok, that's all for now....Monday out!!
It's been busy and hectic around here the past few days. Thursday, hubs had surgery to repair his torn meniscus. That went well but while we were at the hospital, Mother Nature blessed us with some lovely winter weather. It was sleeting heavily when we left the hospital. We stopped to fill his pain medication prescription and get him something to eat, which took about an hour. Then we started to make our way home. It was getting dark and the roads were slick at this point. I don't like to drive in those conditions, but knew I had to do it! I just kept reminding myself to breathe while I was white knuckling it!! It was dicey and slow going, but we eventually made it!! It took us 2.5 hours to drive 45 miles!
To keep my marathon training on track and because I didn't know what the weekend would be like, I knew that I would need to get a run in before the winter weather started, so I ran 5.5 miles in 1 hour Thursday morning.
Friday was business as usual. The roads were slick but passable so I went ahead and went to work. I got hubs up in the chair before I left for work and checked on him during the day. He seemed to be doing ok.
Saturday morning, I rounded up a bunch of crazy friends to meet me for our long run. It was 10 degrees/felt like 4 when we started. The Tulsa Riverparks authority had done a pretty decent job of clearing the Riverparks trail. There were still some icy/slick spots so we took it slow and had to walk some to be on the safe side. I was scheduled for 12 miles but couldn't stay warm despite multiple layers, so we ended up getting in 10 miles.
Yesterday, I was scheduled to do a "recovery run" for 45 minutes. It was snowing when I left the house. I ran on the highway again, which always makes me nervous but there wasn't too much traffic. I was glad for the convenience store down the road for a "pit stop"! I got 3.5 miles in 40 minutes and called it a day!
I'm looking at my training schedule for this week and I'm trying to figure out how to tweak it. I'm still not entirely sure that I'm liking this training plan as it is dramatically different that anything I'm used to. I like at least one rest day and this schedule doesn't include that. I'm going to have to talk to the coach about that. Here's what I have in mind:
Monday-strength training: shoulders/biceps/triceps w/ abs finisher
Tuesday-endurance run @ base pace for 4-5 miles
Wednesday-Fartlek run or negative split run for 4-5 miles
Thursday-endurance run @ base pace or 4-5miles (I'm a run leader for the Fleet Feet Sports holiday lights run)
Friday-strength training: chest/back
Saturday-not sure yet.....
Sunday-Hot Chocolate 15k
Ok, that's all for now....Monday out!!
Thursday, December 5, 2013
Christmas Traditions and winter weather
Good morning friends!!
A winter storm is predicted for Oklahoma and I am just not OK with that!! I've got far too much to do to be worried about winter precipitation. We're not really used to winter weather here in Oklahoma so when there is talk of snow/ice, people go crazy! Everyone rushes to the store for milk, bread, eggs, and toilet paper. Well yesterday was no exception. You would have thought it was the zombie apocalypse. My FB and IG newsfeeds were full of pictures of empty store shelves. Well guess what?! I was a rebel and DID NOT drink the koolaid!! Oh, I think it's going to significantly affect our daily activities, I just didn't feel like fighting the crowds. If I need those things, I will find someway to get them. Well, ok......I did ask hubs to buy toilet paper when he was at the store but we left the rest of the stuff for the other crazies out there!!
Hubs and I should really be a little less complacent about this storm. We've both been significantly impacted by winter ice storms in the past. In 2002, we experienced one in NW Oklahoma. We weren't married at the time. I lived in town and had no power for about 10 days. He lived in the country and had no electricity for 30 DAYS!! Then, in 2007, we had an ice storm and lost power at our current location for about 5 days. We tried to tough it out with generators and the fireplace but I missed taking hot showers so we ended up in a hotel for a couple of days.
I'm scheduled to run for an hour today and it's COLD out there!! It's about 24 degrees currently. With the wind chill, it feels like 10. BRRR!! The snow and ice is predicted for later today and will most likely affect our drive home from the hospital.....grrr!! It looks like I might be packing a bag just in case it's unsafe to drive home.
Last night, after work, I got my hair cut and colored. Then hubs and I met at the local deli for dinner. Afterward, we came home and I did a shoulders/biceps/triceps workout. I've been pretty lazy about cross training the past month and I really challenged myself with weight/reps. This morning, I'm not sure that I'll be able to lift my arms to wash my hair!! DOMS--hurts so good!!
Today, I'm linking up with Holly and Amy for their
Christmas Traditions post. We don't have children at home, so I don't go to the lengths with Christmas decorations, etc as I used to. But some of my favorite Christmas memories from my childhood include: putting up my grandma's tree. I will always remember the old fashioned ornaments that she had on it. I still have the angel that she used and some of those ornaments! Another fun thing that we did was driving around to look at Christmas light displays! To this day, I still enjoy that!! My favorite Christmas movies are White Christmas with Bing Crosby, Miracle on 34th Street, National Lampoon's Christmas Vacation, ELF, and Bad Santa. So maybe we can have a holiday movie marathon if we get snowed in.
Well, I guess I need to go find all my winter gear so that I can get in some miles before the sleet starts. I really don't know how all this snow and ice will impact my long run this weekend. I'm scheduled for 12 miles. If it is slick and icy, I probably won't be running outdoors. I just don't want to slip and fall resulting in a head injury or broken bone, etc. That would really jack up my running schedule!! I don't have immediate access to a treadmill. The only thing I can think of is if we have to stay the night at a hotel in Tulsa, maybe I can be some miles in on the hotel fitness center treadmill.
Ok folks, take care and stay safe!!
Thursday out.......
A winter storm is predicted for Oklahoma and I am just not OK with that!! I've got far too much to do to be worried about winter precipitation. We're not really used to winter weather here in Oklahoma so when there is talk of snow/ice, people go crazy! Everyone rushes to the store for milk, bread, eggs, and toilet paper. Well yesterday was no exception. You would have thought it was the zombie apocalypse. My FB and IG newsfeeds were full of pictures of empty store shelves. Well guess what?! I was a rebel and DID NOT drink the koolaid!! Oh, I think it's going to significantly affect our daily activities, I just didn't feel like fighting the crowds. If I need those things, I will find someway to get them. Well, ok......I did ask hubs to buy toilet paper when he was at the store but we left the rest of the stuff for the other crazies out there!!
Hubs and I should really be a little less complacent about this storm. We've both been significantly impacted by winter ice storms in the past. In 2002, we experienced one in NW Oklahoma. We weren't married at the time. I lived in town and had no power for about 10 days. He lived in the country and had no electricity for 30 DAYS!! Then, in 2007, we had an ice storm and lost power at our current location for about 5 days. We tried to tough it out with generators and the fireplace but I missed taking hot showers so we ended up in a hotel for a couple of days.
I'm scheduled to run for an hour today and it's COLD out there!! It's about 24 degrees currently. With the wind chill, it feels like 10. BRRR!! The snow and ice is predicted for later today and will most likely affect our drive home from the hospital.....grrr!! It looks like I might be packing a bag just in case it's unsafe to drive home.
Last night, after work, I got my hair cut and colored. Then hubs and I met at the local deli for dinner. Afterward, we came home and I did a shoulders/biceps/triceps workout. I've been pretty lazy about cross training the past month and I really challenged myself with weight/reps. This morning, I'm not sure that I'll be able to lift my arms to wash my hair!! DOMS--hurts so good!!
Today, I'm linking up with Holly and Amy for their
Well, I guess I need to go find all my winter gear so that I can get in some miles before the sleet starts. I really don't know how all this snow and ice will impact my long run this weekend. I'm scheduled for 12 miles. If it is slick and icy, I probably won't be running outdoors. I just don't want to slip and fall resulting in a head injury or broken bone, etc. That would really jack up my running schedule!! I don't have immediate access to a treadmill. The only thing I can think of is if we have to stay the night at a hotel in Tulsa, maybe I can be some miles in on the hotel fitness center treadmill.
Ok folks, take care and stay safe!!
Thursday out.......
Wednesday, December 4, 2013
Workout Wednesday #24
Good morning folks!!
We're halfway there!!
Yesterday was the last nice day that we're going to see here in Oklahoma for a while. The forecast for the next week includes sleet, freezing rain, snow, winter precip, and single digit temperatures....ugh!! I really, really dislike winter!! My friend Rozdi and I decided to take advantage of the beautiful evening and went for a little run. I was scheduled to run for an hour. She couldn't meet until 5:30 so I did a warm up mile and got in about 11 minutes before she got there. Together, we did 4 miles. We did a little loop around downtown Tulsa including the lights at Guthrie Green and Winterfest at the BOK center. We encountered some urban wildlife too!! A stray cat startled us at one point on the run then we saw a little critter that looked kind of like a squirrel but it was dark in color and the tail was shorter. I tried to get a picture of it, but couldn't get a good one. I think it might have been a chipmunk.
Well, I have to be honest here and fess up that I haven't been very good about cross training for the last month. :/ I'm feeling like a busted can of biscuits here!! I'm doing better about cleaning up my diet (except for that cake that Johnny brought me yesterday and the Mexican food that hubs and I had last night--hey, I'm not perfect!) Well, it all ends today!! I've got to get back on track with my cross training. I'll be doing a core fitness workout when I get home from work (after my hair appointment) and I'll be finishing it with this little ab finisher:
25 v-ups
30 second plank
25 flutter kicks
30 Russian twists
25 bicycle crunches
30 reverse crunches
(2-3 reps)
Have a wonderful Wednesday!!
What workouts are you doing lately??
We're halfway there!!
Yesterday was the last nice day that we're going to see here in Oklahoma for a while. The forecast for the next week includes sleet, freezing rain, snow, winter precip, and single digit temperatures....ugh!! I really, really dislike winter!! My friend Rozdi and I decided to take advantage of the beautiful evening and went for a little run. I was scheduled to run for an hour. She couldn't meet until 5:30 so I did a warm up mile and got in about 11 minutes before she got there. Together, we did 4 miles. We did a little loop around downtown Tulsa including the lights at Guthrie Green and Winterfest at the BOK center. We encountered some urban wildlife too!! A stray cat startled us at one point on the run then we saw a little critter that looked kind of like a squirrel but it was dark in color and the tail was shorter. I tried to get a picture of it, but couldn't get a good one. I think it might have been a chipmunk.
Well, I have to be honest here and fess up that I haven't been very good about cross training for the last month. :/ I'm feeling like a busted can of biscuits here!! I'm doing better about cleaning up my diet (except for that cake that Johnny brought me yesterday and the Mexican food that hubs and I had last night--hey, I'm not perfect!) Well, it all ends today!! I've got to get back on track with my cross training. I'll be doing a core fitness workout when I get home from work (after my hair appointment) and I'll be finishing it with this little ab finisher:
25 v-ups
30 second plank
25 flutter kicks
30 Russian twists
25 bicycle crunches
30 reverse crunches
(2-3 reps)
Have a wonderful Wednesday!!
What workouts are you doing lately??
Tuesday, December 3, 2013
Dream Big and Give Freely
Good morning folks!!
We survived another Monday!!
It was a busy day at work, catching up from the long weekend. After work, I met my friend Rozdi for a run. It was a beautiful evening for a run, I actually wore a skirt! We did 3 miles and decided that we would run again tonight to take advantage of the unseasonably warm weather that we're having, before the next winter storm blows in. I should do 10 - 12 miles this weekend. I'm not sure how I'm going to manage that as the forecast is predicting snow and ice. Have I mentioned lately that I really do not like winter??
I hope that you all took advantage of Black Friday and Cyber Monday shopping and got some good deals!! Now that those days are passed, I want to bring another important day to your attention. It's called Giving Tuesday and it's TODAY!! It is way too easy to commercialize Christmas. I think this is a fabulous way to get back to the true meaning of Christmas! Too many families will have to do without this holiday season. It doesn't take much and every $1 helps. Even if it is only a dollar, it is better than nothing!! I would like to encourage each and every one of you to do the same. If you're unable to donate monetarily, find other ways to give back and to reach out to those in need this holiday season. You can volunteer your time. It's free!! :)
As you know, recently I've been trying to live life to the fullest and to dream big. Well, I would say that I accomplished that yesterday. You see, on a whim, I took a chance and entered the lottery for the 2014 New York City marathon!! I don't really expect to get in, but it's kinda fun to try! I have nothing to lose and one thing is certain, I'll never know if I don't try!!
Alrighty, that's all I've got!
Have a terrific Tuesday!!
We survived another Monday!!
It was a busy day at work, catching up from the long weekend. After work, I met my friend Rozdi for a run. It was a beautiful evening for a run, I actually wore a skirt! We did 3 miles and decided that we would run again tonight to take advantage of the unseasonably warm weather that we're having, before the next winter storm blows in. I should do 10 - 12 miles this weekend. I'm not sure how I'm going to manage that as the forecast is predicting snow and ice. Have I mentioned lately that I really do not like winter??
I hope that you all took advantage of Black Friday and Cyber Monday shopping and got some good deals!! Now that those days are passed, I want to bring another important day to your attention. It's called Giving Tuesday and it's TODAY!! It is way too easy to commercialize Christmas. I think this is a fabulous way to get back to the true meaning of Christmas! Too many families will have to do without this holiday season. It doesn't take much and every $1 helps. Even if it is only a dollar, it is better than nothing!! I would like to encourage each and every one of you to do the same. If you're unable to donate monetarily, find other ways to give back and to reach out to those in need this holiday season. You can volunteer your time. It's free!! :)
As you know, recently I've been trying to live life to the fullest and to dream big. Well, I would say that I accomplished that yesterday. You see, on a whim, I took a chance and entered the lottery for the 2014 New York City marathon!! I don't really expect to get in, but it's kinda fun to try! I have nothing to lose and one thing is certain, I'll never know if I don't try!!
Alrighty, that's all I've got!
Have a terrific Tuesday!!
Monday, December 2, 2013
Weekend recap
Good morning folks!! Yet another manic Monday is upon us!! I can't believe that it's December already.....where has this year gone!! Less than a month till Christmas and I have no shopping done....eek!!
I hope that you all had a good Thanksgiving!! I sure did!! I got up early Thursday morning and went for a run before we left for Iowa. After a 2 hour "lay over" aka eating our traditional turkey dinner at Cracker Barrel, we arrived at our destination. We got there in time to visit a little bit before bedtime. Friday morning, I went shopping with my daughter in law and grand daughter. We missed the crazy early Black Friday shoppers but we still found some good deals!! Then we met the boys for lunch and a movie. We went to see Frozen with the grand babies. It was fun! I wasn't feeling well and ended up falling asleep early.
I got up early Saturday to go for a run. Ottumwa has a nice trail system that reminds me a little bit of the trails in Tulsa. It isn't as extensive of course but it is still nice. I pretty much had the whole trail to myself. I only saw about 4 other people and about 100 geese. Apparently the geese think the trail belongs to them because they leave LOTS of calling cards at various places on the trail. Dodging their little piles made it more challenging, as if it were an obstacle run!! I ended up getting in 8 miles in 1:26, pretty fast for me! It was in the 20's when I started. I was afraid that I was going to be cold, but with the sun shining on me the whole time, I was actually pretty warm!!
That afternoon, we stayed with the grand babies and baked cookies while their parents went Christmas shopping for them. Then we took them to see Christmas lights while their mom wrapped the gifts. After we ate dinner, we settled down to watch a movie. I ended up falling asleep early, again!
We spent most of the day in the car yesterday, but made it home in time to get some groceries, meal prep for the week and get some laundry done. So, it was a pleasant, successful weekend!
I feel like a busted can of biscuits from some of the unhealthy food I ate over the weekend. It's so hard to go to someone else's home and maintain a "clean" diet. So, I'm back to square one there. And I've got to get back on track with cross training. I was doing a pretty good job but slacked off as training for the Route 66 half marathon ramped up. I'm getting back on the cross training wagon starting today!! And today is officially day 1 of training for the Little Rock marathon....eek!!
Ok, I've gotta go get ready for work. I feel like I'm going to running wide open for the next few days so I need to get a jump start!!
Have a fabulous Monday!!
I hope that you all had a good Thanksgiving!! I sure did!! I got up early Thursday morning and went for a run before we left for Iowa. After a 2 hour "lay over" aka eating our traditional turkey dinner at Cracker Barrel, we arrived at our destination. We got there in time to visit a little bit before bedtime. Friday morning, I went shopping with my daughter in law and grand daughter. We missed the crazy early Black Friday shoppers but we still found some good deals!! Then we met the boys for lunch and a movie. We went to see Frozen with the grand babies. It was fun! I wasn't feeling well and ended up falling asleep early.
I got up early Saturday to go for a run. Ottumwa has a nice trail system that reminds me a little bit of the trails in Tulsa. It isn't as extensive of course but it is still nice. I pretty much had the whole trail to myself. I only saw about 4 other people and about 100 geese. Apparently the geese think the trail belongs to them because they leave LOTS of calling cards at various places on the trail. Dodging their little piles made it more challenging, as if it were an obstacle run!! I ended up getting in 8 miles in 1:26, pretty fast for me! It was in the 20's when I started. I was afraid that I was going to be cold, but with the sun shining on me the whole time, I was actually pretty warm!!
That afternoon, we stayed with the grand babies and baked cookies while their parents went Christmas shopping for them. Then we took them to see Christmas lights while their mom wrapped the gifts. After we ate dinner, we settled down to watch a movie. I ended up falling asleep early, again!
We spent most of the day in the car yesterday, but made it home in time to get some groceries, meal prep for the week and get some laundry done. So, it was a pleasant, successful weekend!
I feel like a busted can of biscuits from some of the unhealthy food I ate over the weekend. It's so hard to go to someone else's home and maintain a "clean" diet. So, I'm back to square one there. And I've got to get back on track with cross training. I was doing a pretty good job but slacked off as training for the Route 66 half marathon ramped up. I'm getting back on the cross training wagon starting today!! And today is officially day 1 of training for the Little Rock marathon....eek!!
Ok, I've gotta go get ready for work. I feel like I'm going to running wide open for the next few days so I need to get a jump start!!
Have a fabulous Monday!!
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