Yeah, I've been doing my Training Progam!

Ok, to date - done all the "long" runs - 7, 8, 6, 9, 10, 9...and all the ones inbetween (5's, 4.5's, 4's, 3's, speed work, etc.) so neh neh neh!

3 weeks 'til our big day.

Next weekend 11, then 12...then 13.2.

Should be FUN!

My new shows: Nike Pegasus. The same shoes I ran in when I was at University! Throw-back to the 90's.

Monday-Tuesday

Monday was 40 minute Tempo. I moved for 40 minutes, that's all I'll say. Some of it was walking...soooooooooooooo tired. Up at 2:45am - didn't fall back asleep until well after 3:30am and then up at 6am with the boys for school - busy with the morning drill until the girls left at 8:12am. Went on my run about 10 or so, I think. Can't remember. It was very hot. I was so tired I couldn't see straight.

This am. met Hollyn at 6am for a 3 miler. Ran it in 25 mins. Gotta do strength later today (weights/yoga prob.)

C
ya.

Sunday

Ran 4.12 miles in just over 35 mins - 8:29/mile so I'm happy with that. Counted 7 hot air balloons on horizon and had a baby fox run by, so it was an interesting and productive Sunday morning.

This week:

Week #6
S&S - Sat
4 miles - Sun...complete

Monday: 40 min Tempo
Tuesday: 3m + strength
Wed REST or easy run
Thurs: REST
Friday: 10K race
Sat: S&S
Sun: 4.5 miles

X AUST SHON

Monday: 4 miles (plus 5 mile hike Horsetooth)
Tuesday: 7x400
Wednesday: REST (plus golf)
Thursday: 3 miles Pace (plus canoeing)
Friday: 8 miles

Today's 8 mile run started at 6:10am and Hollyn and I ran 6 together then I ran the last 2 alone to get it done. SLOW. I'm tired.

Saturday 7am

3.5 miles @ 30:57 = 8:50 minute mile

BEAUTIFUL morning...crisp, light and bright...so nice. A bit buggy (gnatty) through the park.

SO happy that tomorrow is a REST day.

6am Friday

Ran 3 miles...pretty breakneck pace...6am...got home in time to make lunches and get 4 kids off to school. Hectic + Stressed does not make for a good running aide.

Resistance Bands

Today was a stretch and strengthen day...Hollyn and I followed a toned and uber happy trainer on a DVD and did a 10 min routine using our resistance bands. Olive was beside herself with our new 'toys' and was in the alert-lunge position barking the whole time. We decided to finish the routine and go outside and use the yoga mats to stretch. Arm strength with some dumbbells. I'm back down to 5lb. Tomorrow is 3.5 miles at 6am. HOPE I sleep tonight. Puhleeze.

Week #4 - mid week review

Ran 4 on Saturday. It was a fast one - don't remember much...

Monday: 3 & strength (7:15am) - fast run, I had severe anxiety (back to school worries)
Tuesday: 3 (9am) (still some stress)
Wednesday: 7.27 in 1:05:36 - I remember this well because we just did it! 9:20-25am start, very warm...hot, super hot, boiling, miserable. Took our water bottles and did some gu at 25 min and 45 min.

Feeling a bit crampy now - had to go pee 6 minutes in OF COURSE. But didn't.

Stretched out and chewed on a piece of bagel w/cream cheese and sipped on a sierra mist.

Thursday will be Stretch & Strengthen
Friday: 3.5 mile
Sat: 3 mile TEMPO

Stretch & Strengthen and 4 miles

Did some good yoga/resistance band working out on my driveway (lol) yesterday (Thurs) for 45 mins. Lots of deep lunges, Warrior I & III, Eagle, Pigeon...

Today (Friday) we ran 4 miles in 35:13.

We are getting Stronger, Faster, Prettier.

haha.

Sadly, we also showed up this am at 6:45 wearing identical outfits (black bottoms, lime-green tank tops)...

Week 3 of Training...

Last week was mostly 3 mile tempo and pace runs, a 6 miler, strength & flexibility. I have been using the bands Chris got me for Christmas for resistance training - they are awesome. So glad to have them!

Monday we did a 3 mile run, Tues was 6 x 400m speed work drills (so tired all day after that one!), Today we did a 5K RACE - 25:12 time, good on us.

Feeling pretty good - no major complaints...just slow and tired in general. Not sleeping in the summer doesn't help the workouts come dawn...once the kids are back in school (5-6 days) we will all be back on schedule...

Tomorrow is strength&stretching w/ Yoga and resistance.
Friday is another 3.5 I think.
Sat - can't remember...
Sunday -REST!

The Miscalculation of Lauren Hill

So. We were supposed to run 6 miles today. Felt much longer than usual - so when I got home and mappedmyrun it turns out we ran 6.7 miles. Stopped once to stretch, once to tie my shoe, once again to stretch, once to get water from the golf course for our heads, then stopped to drink water at my driveway, then stretched again, then one more time/water - then we were done. One hour 9 minutes for all of that. That's still a 10 min mile including the walking at the beginning (4 mins) and all those stops!

Owwwww!

Feeling it today - my shoulders, back, legs... Yesterday I ran us through some Warrior I, II and III poses for about 20 mins or so. Then we did some side stretches w/ legs, so def. feeling the muscles today. Followed by a brisk 10 min walk.

Going for a 6 mile run in 15 minutes. Or, as I like to call it: a Half Half Marathon.

5 miles + 3 mile race pace

July 31, Saturday = 5 miles, hot & humid...slooooow. But done.
August 1, Sunday = strength/stretch = pulling weeds in stead
August 2, Monday = 3 miles at race pace. Weights.

Sweaty, but good. (That's What She Said).

FRIDAY July 30th

Ran a few times on our vacay to California & Utah...mostly in the heat, so it was rough. Since I've been home (July 20th) - I've run at 2pm most days and felt miserable. So, as of Tuesday, July 27th I have been running at my 7am time slot and it has been much better!

Started my 12 week Half Marathon (Intermediate) training this week!

Monday: Stretch (Yoga) and Strengthen (weights)
Tuesday: 3 miles
Wed: 5 x 400
Thurs: 3 miles w/ Strength (weights)

And today will be REST but instead (shame on us) we will do some yoga and walk.
Tomorrow is 5 miles.

Tuesday, July 6th

This month is already speeding by and it just started. Crazy.

Hollyn and I set up our 'circuit' training and then did a giant loop 1x1 (run/walk) in prep for our workout.

75 x jumprope x 3
75 x situps x 3
20 shuttle run x 3

Cool-down run afterwards for a good 45 min or so total work out.

Hot, muggy, sunny, buggy.

4th of July and 5th of July

So funny to see the leftover shrapnal from last night's fireworks this morning (5th of July) on my 7am run. Our street was covered in cardboard tubes, bottle rocket sticks, pink and blue stained sidewalks from smoke bombs, etc. I only did a lemay/seas/upper paragon loop - 22 mins...but it was brisk.

Ran an interval workout on the 4th at 8:30am. 30+ mins of 4x3.

Tues, Wed, Thurs, Friday

Tuesday I set up 3 'stations' for us to do in the open space:

Yoga mat for sit-ups
Jump rope
Bases for shuttle run

We warmed up with a 12 min tempo run

Then 3 rotations of each station.
50 situps
50 jumps
5x5x2 shuttle runs

10 minute warm down run. GREAT workout!

Wednesday: 32 minute run doing 4x3 (4 fast, 3 recovery) for intervals. Felt awesome.

Thursday: Went to breakfast!

Friday: FAST 30 minute run w/ added stair running (1x1, 2x2, 3x3 etc. up to 10th step x 10 and then back down the same way for ONE HUNDRED AND TEN stair reps) holy thighs.

This week...

Saturday - did some interval speedwork at a muggy 7:30am...

4 minute pushes x 5
3 minute recovery x 4

On Monday (June 28th) ran for 32 minutes - Tempo run
Weights for the arms

Today is Tuesday...it's gonna be good. More soon...

This Week

I'm the WORST at tracking my workouts...

This morning: Yoga, weights, abs...
Yesterday: RUNNING
Day before yesterday: Weights and speed work

Friday

45 minutes... mostly flat terrain. Stretched at mile 1 and 3 ... very tight muscles. Need to do more yoga.

BACK IN BLACK

Yes, my running attire this a.m. was black capris, black pull...

But my point is - I'm BACK to posting and logging my runs/etc.

Hollyn and I started our Summer Booty Camp. We meet up every a.m. between 6:30am - 6:45am (and when I say *every* ... I mean except when I'm sleeping in or too tired or not feeling like it.) hehe.

OK, so. This morning we did hill repeats and then finished strong w/ a loop. Very windy. Did some stretching. 40 minute total workout.

Need to get our running journal out so we can track our schtuff.

This week in Running

After last Thursday's race, I took Fri/Sat off and ran on Sunday. A very brisk 3.5 mile run. Felt awesome. Then I think I ran Monday as well. On Tuesday I can't remember...Wednesday I think I ran...Yesterday I ran at 6:20am and again this morning same time in some crappy rain/windy weather. Blah. But it is wonderful to be running in the mornings again! Yippee for Spring/Summer workouts!

Horsetooth Half, check.

So, Jon and I ran the Half Marathon on TAX DAY, April 15th. It was quite the operation (getting a sitter for Cricket, driving 2 cars to the end and start, mapping out the course on my hand, filling the fuel bottles, etc. etc. etc. etc. etc. etc.) - but we started a little before 10am with a Ready! Set! Kiss! and up the hills we went. Monster Mountain, Dam Hill, more hills, steep downhill, flat farmland, Bingham Hill, Bike path. Got lost a few times but I figured it out. Peed in a field on an electric pole. Whatevah. Made it to New Belgium and had some water and then we headed back in the car to the first car, split up and Jon went to Smashburger to get us some FOOD and I came home to let Olive out. We figure between our 2 times that Jon did it in about 2:22 which is excellent. He said that last mile he didn't know if he was gonna make it. I'm very proud of him! There's something to be said for doing the race on your own terms - with your own chosen company. There's also the flip-side: Race Day energy, crowd, fellow-runners, aid stations, directional cones...water for your head when the sun's beating down, porta-potties, etc. etc. But it was a great day and a great memory for us!

Tuesday Taper

Just needed to log 2 today in prep for Thursday's HALF MARATHON. Hollyn and I ran a good hard 20 mins. Now it's just wait and see...and worry about Jon's health as we run 13.2 miles up Horsetooth. Yikes.

Supposed to be 3 but was 4

Tapering for our Half Marathon on Thursday...however, Jon and I let Nat (on bike) and Nick (on New Balance) run/ride with us...3 miles for our taper today...but I lost sight of Nick (behind me) so I doubled back only to do an extra mile searching for him...turns out he took a short-cut through a playground to home...

Jon and I have our Horsetooth Half Marathon this week...I'm dreading it b/c we are doing the full course on our own - no support, no aid, nada. The 'real' race is Sunday but it's Jonny's b.day so we decided to do it earlier...even tho' we paid our $100. Whatevah. We shall see. As long as it's not windy, hot, and I have access to portaloos...I'm good. Otherwise: misery. I'd rather do it Sunday, but Jon wants it to be 'just-us" so...Thurs. it is. God help us. Please no heartattack for Jon 4 days before his 40th b.day!!!!!!!!!!!! The HILLS of this race are UNREAL - truly brutal. Ugh.

10 miles

Left after 1:30pm...warm, windy. Did 2 five mile loops...had to come in and go potty (of course! Love my bladder. Not.) and I took some gel/water at 50 minutes. Felt good that last 2 mile stretch (after working out a cramp in my side)...ran to the house just as Jonny was getting off the bus. Had uploaded some new tunes to the ipod, so that helped keep me going on my run. Good one, but my legs are tired tonight. I was slow. Blame it on the Rain. er, Wind.
1 hour 41 minutes.

Thursday...

(second attempt at posting, thanks BLOGGER.BLOGSPOT!) anyway...ran in the late heat of the day, Nat rode her bike, only 26 mins. b/c of Comcast cable guys, late appt. etc. But at least I got out and did something. Too bad I decided to go for my run 5 minutes after wolfing down my cornflakes.

Windy Tuesday

Ran w/ Hollyn at 1pm - 23 minutes fast paced to AJ's...then another 10 minutes back to the cars. Windy on the way back. Just not feeling like long runs lately. Was sick last night, went to bed at 8:30pm. Feeling weak today. No run.

Tentative Half Marathon planned for NEXT THURSDAY, April 15th. Tax day. It'll be taxing for me, for sure.

Blah.

Hill Repeats x 6

Good pushes on the hills. Hollyn and I chatted between panting. The time flew. Felt good. 32:25 of really hard stuff preceeded by warm-up and followed by cool down.

Windy Run w/ Hubby

Pre-ski trip run (inbetween loading up the car, ugh) - quite windy and chilly. We only had 26 minutes to spare...but did it and it felt good/sucky.

Thursday 66 minutes

Shorts, t-shirt, sun, warmth...for starters...

20 minutes into the run: gail force winds, black skies, rain, HAIL, misery, cold.

Typical!

32:32

Good pace, good loop w/ Hollyn. Nice morning run.

Serious Hills

32 minutes of fast paced hill repeats. Had the ipod on, made me run faster. It was one of the best workouts I've had this year. Squeezed it in between a big grocery store run and volunteering at Cricket's school. Was able to drive home, shower, change, and get back to the school to volunteer in only 22 minutes. I'm a "no" maintenance girl.

5K

Ran a 5k with the boys Sunday morning to benefit the brain injury foundation. It was Nick's first 5k race and he did great - we mixed it up with running/walking. Took about 35 mins. Jonny took off and we didn't see him until the finish. Good day. Gorgeous weather.

4 miles

Pretty fast run, hills, straight-a-ways...AJ's flea market...

30 minutes, less than 8 min miles.

Holy Horse Droppings

We ran the first 3 miles of the Horsetooth Half Marathon - then turned and ran 3 back for a total of 6 miles in 54:52. Holy Hills. Steep, paralyzing, long (the first one was 1 mile at 6.4% grade followed by the second hill for a mile at 9.2% grade, etc. Hills and hills...) Ya, what?

8 miles

Sunny but very cold. Ran from my house to Horsetooth and back. Quite icy in spots so had to walk. Had ipod. Hadn't run in a week. Felt pretty good.

60 minute run

Wind. check. Sideways blowing Snow. check. Cold. check. Miserable. check.

I ran with Jon - we got it done, 7 miles (I think it was less b/c of the crap conditions) but we ran for a full hour.

The high point: Me running while wearing my HUGE white ski goggles.

The low point: Us nearly blacking out when we ran by the water treatment facility. You've never seen 2 people turn and run the opposite direction faster.

5 weeks tomorrow: THE HORSETOOTH HALF MARATHON.

Wednesday

Extreme Hill Repeats. 4x4min hills w/ recovery. 35 minute workout. Will add another 2 next week...taking some time off until Saturday - will run 7 miles in Tremonton...then hit the slopes for 3 days of skiing! Woop woop!

4 miles felt like 8 miles on Tuesday

The WIND is my enemy! I'll take the cold, snow, sleet, rain, etc. (despite my chronic complaining...) over the wind ANY day. We had to push into the invisible wall most of the run and we were spent at the end. We decided to round up to 8 miles instead of 4. That's what it felt like! Good for us!

Horsetooth Half...

Jon and I drove the course on Thursday - it was beautiful albeit super hilly in parts. It will be inneresting...



Kind of behind in my posts:

Saturday: 5k

Sunday: 20 min run/walk w/ Olive in tow (literally TOWING her)

Monday: Speedwork w/ Hollyn for 30 mins and 2 miles of jogging to and from.



Yeah, not feeling it. When will this grey weather FREAKIN' END?!?!?!

54:00 for 6 miles

Nice long run just under 1 hour which was my goal for 6 miles. Some challenging hills for sure. Great time w/ Hollyn. What a difference it makes having a friend to chat with to make the time fly.

Extreme Hill Repeats

34:18

Lemay past SEAS x4 with Hollyn. Nice to catch up with her!

Holy Crap.

...er, looks like I'd better start training for this:
http://www.horsetoothhalfmarathon.com/PDF/HHM_final%20profile.pdf

Runners Low

LOL. Actually, it wasn't THAT bad. Didn't get my run in until 3:28pm and had to be back to the bus stop by 3:58...so I ran fast. Quite a strong headwind. But nice overall today.

Runner's High

Greater than 4.62 miles in 41 minutes. 8.87 min. miles but the dist. is approx b/c it was through lots of trails and open spaces. Just dance.

Extreme Hill Repeats

Only 30 mins to spare w/ so much going on today...made it worthwhile. Did 4 X 4 minute hill repeats with 14 minutes of tempo running. I only got 4 hours of sleep last night so I was hurting. Was able to do those hills with a 6 second difference by the end (that's speed!) - yay for today.

20 mins speed work - high intensity

Hollyn's daughter is sick today so we kept our run on our street and did speedwork. Halfway through we did some core work (abs) and then more running. At the end we did this thing I love called 'tag' where the first person pushes ahead and then slows as the second person speeds to pass then slows, etc. kind of like weaving. Our very last sprint was with the guarantee of a brand new dream house at the end - so we ran as hard as we could. But my French cottage wasn't there. Oh well.

30:57

3.39 miles, some nice long hills...felt great to run in the sunshine (albeit v. chilly) and listen to my crazy music. 9.01 min miles. SLOW. However, I do have to tread carefully on the icy roads and slushy sidewalks. One misstep and it's all over!

43:37

Snow = Drizzle = Sleet = Windy = Mushy = Cold = Dangerous = My Run Today.

I came home literally looking like a snowman.

I think I have frostbite on my nose and chin.

Ho Hum.

C'MON!!!!!!!!!!!!!! 30 minutes

Run/Walk with Olive for half an hour in fresh snow, whilest still snowing, windy, cold, icy, slippery, etc. - you get the picture. I had to squint the whole time b/c of the sideways blowing snow and bright glare. Kinda sucked. But what's new? Let it be spring already. Lordy.

TGIF 31:31

Fresh snow, slippery, cold...ran hard anyway.

43:37 for 4.86 miles

Cold, grey, breezy...

Uploaded some new/different tunes on my ipod (Eminem, Lady Gaga, Oasis, Timbaland, Kanye West) and it made the time fly. Had a decent pace, felt great, just cold hands.

I think I was doing about an 8.9 minute mile, which isn't that great now that I think about it. I did have a couple of good hills, that may be why I was slower.

See Dog Walk

So Olive is over a year old now. So much for a great running partner. She's so slow, I'm literally TUGGING her to keep up to me. Not that I'm fast. She's just NOT a runner. She likes to walk fast, walk slow, etc. - she's a great heeler and stays right next to me (except when I start to run) - she's just more of a Yoga dog, I guess.

So we did a 25 minute walk/run/sniff.

Time for me to prepare my French lesson. Adieu.

MARDI GRAS RUN

Met Hollyn at the school and we left from there. 30 mins - a bit breezy and chilly at times. I haven't run since last Thurs. b/c of my trip to California...at one point during the run I almost fainted - a darkness and dizziness came over me and I grabbed onto Hollyn's arm and that I was going to faint. It was weird. Walked it off and ran the rest of the way. Combo of dehydration, lack of eating proper meals, maybe some altitude reacclimation, who knows?

30 Min run about 3.5 or more miles.

Thursday Feb 11 - very brisk 30 mins run.

Ran up Lemay almost to Harmony and back. No biggie. Did some core work at Hollyn's after - plank, side plank, etc. My tummy felt it Friday. Friday - Tuesday was flying to and from the Bay Area. Didn't get any running in over the weekend, just lots of carbo-loading and department store changing room lunges, stretches, zipper pulls, etc. LoL.

Wednesday 38 Minutes

Don't remember the exact loop (think it was Huntington Hills, Werner, High Castle, repeats on a hill by Werner, etc.) but we ran by the house that partially burned down on Tuesday. Looks like it started in the garage and charred most of the house. You could still smell the smoke.

27:22

Run - hill repeats, COLD, slippery, dangerous. DONE.

Sunday 45 min + 20 min

Stamina Yoga: 20 minutes (very stiff)

45 Minute run in snow: hills, etc. slow slow going.

Friday feeling Crappy

Yo. Today was probably 30-somthing minutes w/ Hollyn...I was so tired. Had to stop and walk a few times. No biggie. Just hormones, if ya know what I mean...hard to be on top of my game when I'm suffering. Anyhoo, got it done. Will take tomorrow off, do Yoga instead, and do a good long push on Sunday.

It's a 30 minute DATE

Jon and I ran together today. Dropped Cricket at afternoon Kindergarten and ran from the school for a good 30 minute, hilly, windy run. It felt good! We did 20 minutes of Yoga in the a.m. as well.

20 min sprint

Well...maybe not a full-on sprint, but def. a very fast pace! I only had 20 mins after dropping Cricket at Kindergarten and getting ready to teach French, so I hung my car keys from my side-view mirror and took off...some good hills, good chest pain. Felt really great and it was a gorgeous day. Skipped Tues. because I hadn't been able to sleep for 2 nights. Still having a very hard time getting myself to STAY asleep. Going to sleep at first isn't the problem, it's the waking up and restlessness and being so aware that I'm NOT asleep. It sucks. Sucks. sucks...

50:37 Walk/Run with Dog

Took Olive with us this a.m. so it wasn't all running. She slowed us down a bit - she has a bad tummy or something...I wont' elaborate. Anyhow, it was pretty chilly today but the sun is burning off a lot of the foggy chill so it's going to be a gorgeous day. The workout today was half run/half good speed walking.

Great Quote...

Nothing to do w/ running....but, it's still worth publishing: "Choose to experience Peace by focusing on what you are FOR rather than what you are against..." - Dr. Wayne Dyer

44:37 for 5 miles

Allow me to introduce myself. I'm Shauna. Still running. Still not posting. Until today. I'm back, baby. Spring training has BEGUN. The goal: Horsetooth Half Marathon (April 18th) and the Denver Rock 'n Roll in October.

Sunday, 11:15am
Temp: 40 w/ slight headwind
Gear: light gloves, warm hat, rei vest, running capris, long sleeve shirt.

5 miles of slow hills w/ icy patches, a bit slow at times. Good pace.

Sour stomach last mile - coffee too close to run start. Note to self: don't do that.

Hello 2010 - let's DO IT!