Week 39 of 2014

Goals for week 39 were these:
Run 4 or more separate times.  Run the half marathon on Saturday and do my best.  Complete all of my scheduled classes.  Swim once, bike once.  Stretch a lot.

Monday :  Body Sculpt,  Ran 4.06 miles with Tyler and Swam 1200 Yards!
Tuesday: Body Sculpt in the morning, Body Sculpt after work, then 8.25 mile bike ride!
Wednesday: Ran 4 miles with Meredith before work, body sculpt after work
Thursday:some walking
Friday: Lots of walking,
Saturday:  13.1 miles running.  Lots of walking.
Sunday:Long walk, lots of stretching, resting.

Totals for week 39:
Ran 21.16 miles
Swam 1200 Yards
Biked 8.25 miles
4 Body Sculpt classes

Good for week 39:  Swam for the first time in a very long time.  Biked and ran this week.  Ran the half marathon the best I could with the conditions I was given.

Bad for week 39:  Didn't run 4 separate times.  Didn't feel good Thursday morning when I woke up so I couldn't get my scheduled run in as planned.  Then had to work late Thursday night so the run didn't happen after work either.

Totals for year:
Elliptical 23.66 miles
Running 637 miles
Swam 23,337.30 yards (13.26 miles)
Body Sculpt classes 114
Zumba classes 21
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 284.81 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Goals for week 40 of 2014:  Swim once, more yards than the previous week.  Bike at least once, more mileage than the week before.  Run 4 more more times.  Accomplish goal on Saturday of 2 races in a day!

Week 38 of 2014

Goals for week 38 of 2014: Run 5 times this week, make time to run with Scott a couple times to help him practice for his upcoming 5K.  Run more than last week. Some days run twice in a day to practice for double race in a day coming up. Swim once, bike at least once.  Stretch a lot.  Complete all scheduled classes.

Monday: 6.03 mile run (5 with Tyler, 1 by myself) 1 Body Sculpt class
Tuesday:2 Body Sculpt classes
Wednesday:4.15 miles running with Meridith, 1 Body Sculpt class
Thursday:8.10 miles running (5.20 with Tyler, 1.40 by myself, 1.5 with Scott), 
Friday: Body Sculpt,  ran 7.29 miles with Tyler. 
Saturday:ran 3.11 with Allison, lots of walking. 22 mile bike ride.
Sunday: complete rest

Totals for week 38:
5 Body Sculpt class
22.10 mile bike ride
Ran 28.68 miles

Good for week 38:  Ran more than 5 separate times, ran more than last week.  Completed all of my classes, rode my bike for a nice long ride.

Bad for week 38:  Didn't swim.  I need to make time for this.


Totals for year:
Elliptical 23.66 miles
Running 615.84 miles
Swam 22,137.30 yards (12.58 miles)
Body Sculpt classes 110
Zumba classes 21
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 276.56 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Goals for week 39:
Run 4 or more separate times.  Run the half marathon on Saturday and do my best.  Complete all of my scheduled classes.  Swim once, bike once.  Stretch a lot.

Week 37 of 2014

Goals for week 37 of 2014 were these:   Speed training so I can get even faster for the Half marathon distance.  Run 25 or more miles this week!  Bike at least once.  Swim once.  Stretch a lot.  Complete all scheduled classes, which is now 5 Body Sculpt classes a week.

Monday: 5 miles  (2.5 miles of walk/run with Tyler, then ran 2.5 more miles) 1 Body Sculpt class, 1 Zumba class

Tuesday: 2 Body Sculpt classes

Wednesday:1.40 miles on the elliptical, 3.12 miles running, Body Sculpt

Thursday:6.10 miles running (3 with Tyler, 3.10 with Meridith)

Friday:4.05 miles running with Tyler and Jason, Body Sculpt class

Saturday:7.15 miles running (6.15 miles by myself, 1 mile with Scott), 13.03 mile bike ride.

Sunday: long walk

Totals for week 37:   
25.42 miles Running
13.03 miles biking
5 Body Sculpt classes
1 Zumba class
1.40 miles on the elliptical

Good for week 37:  Ran more than 25 miles.Ran 5 separate times.  Got up at 4:30 a.m. to work out and followed through.  Biked once.  Stretched a lot and completed all my scheduled classes, even subbed a Zumba class last minute and it went well.

Bad for week 37:  Didn't make the time to go swimming.  Need to do that.

Totals for year:
Elliptical 23.66 miles
Running 587.16 miles
Swam 22,137.30 yards (12.58 miles)
Body Sculpt classes 105
Zumba classes 21
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 254.56 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Goals for week 38 of 2014: Run 5 times this week, make time to run with Scott a couple times to help him practice for his upcoming 5K.  Run more than last week. Some days run twice in a day to practice for double race in a day coming up. Swim once, bike at least once.  Stretch a lot.  Complete all scheduled classes.

Park to Park Half Marathon 2014 - Cedar Falls, IA - Saturday, September 6, 2014

A perfect morning for a long race. We woke up to temps in the high 40's. Loved it. Felt the chill in the air and knew it was going to be the most perfect day for running. This race is my most favorite of the entire year.  It is simply the best.  My Garmin said the temp was 48 degrees, however it felt like a little warmer than that in the sun.

I really struggled running fast, but was able to pull it off for all 13 miles.  I managed to be able to stay with Jason and Kyle at their faster pace for the entire race.  I really thought they'd pull ahead of me and that I wouldn't be able to keep up.  We all ran together until mile 12.5, then we all split at our own paces.  Both Jason and I achieved new personal records.  His PR is 2:06:36.  My new PR is now 2:07:14.

 The results are HERE !

Great things about Park to Park:

Bib for your scrapbook.
Chip timed
Flat course
Food after the race.
Lots of volunteers so you always know where to turn on the course.
Printed instant results
Pizza after the race that is made right there.
Finishing medal that is really nice.
Ice cold towels at the end.

A group shot of a bunch of the Roosters before we started.  Even Scott and Alyssa joined in!

While waiting in line for the race to start just before the National Anthem played Kyle, Jason and I took a picture!

Starting out the race.  I was determined to get a new PR.  Can you see it on my face?

Jason rounding the corner to finish strong!

Jason again.  He's almost at the finish!

Here I am about to finish!

Almost to the finish.  So glad I taped up my knees and IT band.  I didn't feel a single pain the entire run.  Amazing KT tape.  Love it and will use it again.

My race bib with my medal. My numbers add up to my lucky #13

Jason and I after a nice long shower, with our new race shirts on and our medals!

Jason's Bib and finishing medal.

Onion Days 5K and 10k -Payson, UT- Labor Day Monday, September 1, 2014

An absolutely GORGEOUS day in Payson, Utah. It was about 50 degrees and NO humidity.  Read that AGAIN.  NO HUMIDITY.  Seriously, in Utah they don't have that.  Well once in a while they have a little, but NOTHING like Iowa.  The course was extremely Flat.  For anywhere in Utah that is amazing.  I think. Payson is a hilly town.  We were up in the mountains, but then this town just happened to have flat areas where the farmland was and the race director happened to pick the best course for the race.  Completely flat.  What is the luck, seriously?

Since I wasn't sure how my lungs would even handle the higher elevation, I decided to go with the 5k instead of the 10k.  I also decided on the 5k because I figured the fastest and best runners of Utah would probably pick the longer distance and if I wanted to place I should pick the shorter race.  Well I chose correctly.  See RESULTS here.

I ran faster than I have in a 5K in over 2 years.  It hurt, but it was cold and I felt good so I went for it.  I ended up not only placing, but achieving a time in the 27 minute range.  What a fun start to the day.

Great things about this race;
They had TONS of shirts for people that signed up the day of, so I received one.
They were super organized.
Massive amount of door prizes at the end of the race.  I was shocked how many things they gave away including watches, coolers, nice huge ladder, shirts, soccer balls, gift certificates and much much more.  Seriously there were so many prizes that I was surprised neither Jason or I won one.
Bib for your scrapbook.
Medals for those who placed in their age group up to 3 deep.
Cool overall prizes for those who place 1st-3rd overall
water on the course
amazing flat course
Chip timed and accurate.
Instant results printed out and handed to you when you get through the finishing chute.
Lots of sponsors and those sponsors were recognized on the back of the shirt.




  Here are some pictures:

Jason and I before the race with his cousin who lives there named Charlene Clark Brailsford.  I was excited to meet more of Jason's family.

After the race I was surprised and super happy to learn that I placed 2nd out of 16 women in my age group for the 5K.

Jason's cousin and his family.

Jason's and my race bibs.

Our results of the 5k.  As you can see they separated the Men from the Women's race.  I was trying to catch Jason the entire race.  I almost did.  He was 45 seconds ahead of me.

Front of shirt.

Back of shirt.

Garmin displaying my finishing time.

36 weeks

Goals for week 36:
Do really well on 5K in Payson, UT, hopefully be able to breathe.  Run 4 separate times.  bike once, swim once.  Do pushups on toes, at least 25 of them.

Monday:  Ran 4.13 miles (1 mile was a warm up to the 5k)  (3.13 was the 5K in Payson, UT)(received 2nd in age group out of 16 women in the 5K)
Tuesday:  Traveled back from Utah to Iowa.  Some walking.
Wednesday:  Ran 1.05 miles, taught body sculpt.
Thursday: Don't remember doing much of anything.  It was my birthday and I was going to run about 5 miles and it stormed hard with massive lightening and major hail at 3:30 a.m. when I was about to get up, then I went back to sleep.  The power went out so I didn't get up at 4:45 a.m. to do my run. I was bummed.  Given the events of the rest of the day, I didn't get my run in.  :(
Friday:  Body Sculpt
Saturday:  Ran 13.15 miles  (Achieved a new Personal record)  Park to Park Half Marathon 2:07:14
Sunday;  Long walk, lots of stretching.  Recovering from half marathon.

Totals for the week:
Ran 18.33 miles
2 Body Sculpt classes

Good for week:  Achieved a New personal record in the Half marathon distance!

Bad for week:  Didn't achieve the weekly goals I had set. Let's just say with Traveling home from Utah, having a birthday and lots of unexpected stuff this week that I was LUCKY to do what I did exercise wise.  This week WILL be different.

Totals for year:
Elliptical 22.26 miles
Running 561.74 miles
Swam 22,137.30 yards (12.58 miles)
Body Sculpt classes 100
Zumba classes 20
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 241.53 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Goals for week 37 of 2014:   Speed training so I can get even faster for the Half marathon distance.  Run 25 or more miles this week!  Bike at least once.  Swim once.  Stretch a lot.  Complete all scheduled classes, which is now 5 Body Sculpt classes a week.

C.A.R.E. 5K -North Liberty, Iowa -Saturday, August 23, 2014

I arrived to the race at 7:10 a.m. then I warmed up with a 1 mile run. It was about 80 degrees with 98 percent humidity. I was dying and wondered how I'd get through this race. My friend Lorna showed up soon after and we took pictures.  Lorna is a friend I met at work and she said she wanted to do her first 5K.   Then I saw Ashley and got a picture with her.  Ashley is a girl that used to take my Body Sculpt class all the time and we have done a few faces together.   There was a storm brewing and the race director felt he had to start the race early.  So about quarter till 8 he started the race.  In all the races I have done, I've never started early, so this was weird and I knew the weather must be getting bad soon.

I ran well despite the humidity.  Then at 15 minutes in the race the rain started.  By 25 minutes in it poured rain.  That felt good.

Lorna and I started and ended the race together.  At the end of the race the printout showed that we had the same time, however I was 3rd in our age group and she was 4th.  I figured then that my foot must have crossed before hers somehow.

It showed me as 20th overall and her as 21st.

So then that afternoon the results were printed online that showed this: the results
I was confused.  Why did I received the medal for 3rd in our age group if I was really 4th.

So I wrote the director of the race that told me he had paid a professional timer and it was out of his hands.  I told him that I had the medal and Lorna would be looking at the results soon and IF I wasn't supposed to have this medal then I need to know about it.

On Monday morning I interofficed the medal I got to Lorna.  Since the results showed she was 3rd then I felt it was the right thing to do to give her the medal.

Finally that afternoon the director wrote me back and said this:

Here is a copy of what the timer wrote the race director who then sent it to me:
Ted,

I found that the Awards report that I gave to you yesterday was sorted by gun time mistakenly. 
The times were very close as you can see below

Sorted my Gun Time Michelle wins by 1 tenth of a second
3 Michelle Clark, F41 Iowa City, IA 29:09.51 9:23/M 29:05.10 9:22/M 
4 Lorna Yoder, F49 Kalona, IA 29:09.61 9:23/M 29:05.05 9:22/M 

Sorted by Chip Time Lorna Wins by 5 hundredth of a second
3 Lorna Yoder, F49 Kalona, IA 29:05.05 9:22/M
4 Michelle Clark, F41 Iowa City, IA 29:05.10 9:22/M 


So as you can see, we basically tied.  I won by Gun Time, she won by chip time.

 shoe with mine.

Back of shirt

Front of shirt

Lorna and I

Ashley and I

After the race.

35 weeks

Goals for week 35 of 2014:  Run 4 separate times, mileage more than week 34. Bike once.  Swim once.  Do 25 pushups on toes outside of class.

Monday:  1 mile run, Body sculpt
Tuesday:  5 mile run, Body Sculpt
Wednesday:  2.55 mile run, Body Sculpt
Thursday:4.05 miles
Friday:4.50 miles. (3.30 in Lincoln, NE and 1.20 at summit rest area near Laramie,  WY)
Saturday:6.70 miles ran.  (4.53 miles in Elk Ridge, Utah then 2.17 miles ran with Jason in Springlake,  UT)
Sunday: Rested

Totals for week:
Ran 23.80 miles
3 Body Sculpt classes

Good for week, ran every day except for Sunday!  Ran in several different states.  Completed all my Sculpt classes. Ran more than last week.

Bad for week, didn't bike, swim or do pushups.


Totals for year:
Elliptical 22.26 miles
Running 543.41 miles
Swam 22,137.30 yards (12.58 miles)
Body Sculpt classes 98
Zumba classes 20
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 241.53 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Goals for week 36:
Do really well on 5K in Payson, UT, hopefully be able to breathe.  Run 4 seperate times.  bike once, swim once.  Do pushups on toes, at least 25 of them.