Week 13 of 2015/ Week 8 of marathon training

Monday: Swam 650 yards, Body Flow class, ran 3.10 miles, taught Body Sculpt.  Walked .4
Tuesday: Swam 1000 yards, taught Sculpt in the morning and in the evening.  Ran 5.09 miles.  Walked 1 mile.
Wednesday:swam 1800 yards, ran 5 miles.  Walked .5 miles, Sculpt class.
Thursday:ran 6.60 miles, walked .40 miles.  Sculpt class.
Friday:Swam 1100 yards, Sculpt
Saturday: Ran 13.1 miles (5 mile easy warm up, 3.1 miles in a 5K race, 5 mile easy cool down). Walked .5 miles
Sunday:Rest, stretches, foam rolling, trigger point therapy, yoga poses.

Totals for week:

Swam 4550 yards= 2 miles 1030 yards .
Ran:32.89 miles
Sculpt classes:  6
Body Flow class:  1
Walked:2.8 miles

How I felt this week:  Amazing.  Some tightness in the calves, but I'm trying hard to do the trigger point therapy at least twice a week, plus foam rolling a lot in all areas.  This seems to be helping me run further and further and still feel great.  I didn't get out and bike this week and I really wanted to, just every day seemed so dang cold and windy.

Totals for Year 2015
Swimming:   36,778 Yards=   20 miles 1578 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 13 miles
Zumba:        5.5 classes
Sculpt:        63 classes
Body Pump:  1 class
Body Flow:    5 classes
Walking:   24.50 miles

Running:      283.86 miles

Shamrock Shuffle - 2 mile race - Iowa City, IA

A great day to run a short race.  This is the 2nd year for Shamrock Shuffle.  Last year Jason and I ran this race with great friends Lisa and Kyle.  This year we just ran together.  I was going for a major personal record and actually accomplished it.  I ran from home to the race and from the race home again to get extra miles in for the day.  The results are here if you care.  I placed 5th out of 17 in my age group.  Jason placed 8th out of 13 in his age group.

Our race bibs

A picture taken of Jason and I during the race.

Close up, but fuzzy.

After the race waiting to see if we had won a door prize.

My watch at the end of the race.

Timing slips

The shirts.

Week 12 of 2015/Week 7 of Marathon Training

Monday: Sculpt, 9 mile bike ride, 3 mile run. Walked .40 miles
Tuesday:Sculpt in the morning, Sculpt after work, 4.06 mile run. Walked .40 miles
Wednesday:Took the day off work, remodeled the house for 9 hours.  Tore out carpet and carpet pad, tore out baseboards, painted walls, pulled out staples and carpet tack strips, cleaned up mess. Sculpt in afternoon.  Then cleaned more when I got home from teaching.  My body hurt everywhere.
Thursday: Swam 2000 yards, Ran 3 miles on treadmill in morning, Body Flow class, Sculpt class after work, ran 4.03 miles outside after work. Walked .40 miles
Friday:early morning Sculpt class, ran 1 mile before work. Walked .40 miles
Saturday:Biked 4 miles outside.  Ran 12.10 miles.
Sunday: Cleaned house for several hours because it had at least an inch of dust from all the remodeling from yesterday.  Other than that rested.

Week 12 of 2015 totals/ Week 7 of Marathon training
Biked: 13 miles
Ran: 27.19
Swam: 2000 yards
Sculpt classes: 6
Body Flow classes:1
Walked 1.6 miles

Great things about week 7 of Marathon training and triathlon training:  I swam once for an hour and it was a great swim.  I was able to bike outdoors twice and that was so nice to do early in the year.  Hope to do that again this next week.  I was able to go to Body Flow class again this week.  Love that class so much, it's a mixture of Yoga, Tai Chi and Pilates and it's so amazing.  I taught all my scheduled classes and feel awesome.  I'm having some heel and arch pain in my right foot, but I find as soon as I do the trigger point therapy on my calves then my right foot feels tons better by the next morning.  I need to do this every day along with foam rolling and stretching.   This morning I woke up completely stiff and sore all over.  I did some yoga poses, foam rolled and was moving great within 10 minutes.  I'm still following the beginning marathon training schedule, along with most of the intermediate training schedule.  I will be so glad when it warms up a little more in the mornings so I can get out at 4:30 a.m. and run before work and not have to squeeze it in before bed at night.

Totals for Year 2015
Swimming:   32,228 Yards=   18 miles 548 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 13 miles
Zumba:        5.5 classes
Sculpt:        57 classes
Body Pump:  1 class
Body Flow:    4 classes
Walking:   21.70 miles

Running:      250.97 miles

Week 11 of 2015/ Week 6 of marathon training

Monday:Ran 4 miles, Walked .5 miles, Body Flow class.Body Sculpt class.
Tuesday:Swam 1250 yards, taught Body Sculpt morning and night.   Ran 3 miles.
Wednesday:Ran 5 miles.  4 with Tyler.  1 mile of speedwork. Walked 1 mile. Taught Body Sculpt
Thursday:Swam 1400 yards, Body Flow class, Body Sculpt class
Friday:Sculpt class, ran 6.02 miles
Saturday:Ran 9.25 miles (3.70 miles was from home to Shamrock Shuffle race downtown Iowa City, then race was 2 miles completed in a new PR time of 17:03 beating my previous PR by 39 seconds, then I ran home 3.55 miles)  walked .5 mile.
Sunday: stretching, foam rolling, trigger point therapy, yoga poses, light walking.  Lots of resting, even a short nap!

Total for Week 11 of 2015/Week 6 of Marathon Training
Ran 27.32 miles
Swam 2650 yards
2 Body Flow classes
6 Body sculpt classes
Walked 2 miles

I'm a third of the way to the marathon.  This week was good.  I felt good for the most part.  A little bit of heel, shin and arch pain in my right foot.  Thought I needed new shoes, but Joe at Running Wild told me that my calves were just too tight.  He showed me how to loosen them with Trigger Point Therapy which is awesome by the way.  Once that was done then my shin pain went away immediately, the arch pain was gone by morning and I was able to run my 9 miles without pain.  Too cool.  The Trigger Point stuff hurts by the way, but works.

Totals for Year 2015
Swimming:   30,228 Yards=   17 miles 308 yards
Elliptical :    14.45 miles
Biking:          274 minutes 
Zumba:        5.5 classes
Sculpt:         51 classes
Body Pump:  1 class
Body Flow:    3 class
Walking:   20.10 miles

Running:      223.78 miles

Week 10 of 2015, Week 5 of Marathon training

Week 10 of 2015, week 5 of Marathon training

Monday:  Ran 3.10 miles on a treadmill. .5 walk Tried a new class, BodyFlow which is a mixture of Yoga, Tai Chi, Pilates.    Taught Body Sculpt after work.
Tuesday:Sculpt and 6 mile run on treadmill since outside was super icy from ice storm that morning
Wednesday:Swam 2000 Yards, Ran 3.10, miles, body sculpt class
Thursday:Rest, stretching, walking, yoga poses
Friday:Swam 1300 yards, taught body sculpt, ran 6.02 miles
Saturday 8.35 miles outside running.
Sunday:.5 mile walk


Totals for Week 10 of 2015
Ran: 26.57 miles
Swam: 3300 yards = 1 mile 1540 yards
Body Flow class:  1
Sculpt classes:  4
Walking: 1 mile


How I felt this week: Pretty good until after Friday nights run, my right ankle was unhappy and hurt.  I put on an ankle brace and iced it good.  Wore compression socks all night.  The next morning woke up like nothing ever was wrong.  Was able to run 8 miles on Saturday.  The first 6 miles felt really good.  Didn't feel good the last 2, my stomach was upset.  Learned a good lesson about what not to eat when you run in the afternoon versus early morning.  Sunday I woke up sick.  Bad headache, tight throat, dizzy.  Took a short walk in afternoon.  Didn't feel good so turned back for home.

Totals for Year 2015
Swimming:   27,578 Yards=   15 miles 1178 yards
Elliptical :    14.45 miles
Biking:          274 minutes 
Zumba:        5.5 classes
Sculpt:         45 classes
Body Pump:  1 class
Body Flow:    1 class
Walking:   18.10 miles
Running:      196.46 miles

A super cool underground Cave race

The race takes place the 3rd Saturday of February.  It is called SpeRUNking.  You run either a 3 or 12 mile race in the Crystal City underground caves in Missouri.   I found out about this race from my friend Lisa, who posted it on facebook.  I mentioned it to Brenden and he was so excited about it so I signed us up.  Scott wanted to do the race as well, but you have to be 14 to be able to sign up.  Alyssa had a show choir competition so she couldn't go either.

We drove down to Missouri the day before the race and thank goodness we did because a HUGE ice storm was coming in to impact the area. We were worried that our race would be cancelled. It said on the website that even though the race was in a cave and the cave is always 56 degrees year round that if travel was preventing their volunteers to be there then they would cancel. We arrived around 6p.m. and it had just started raining at that point. By 9p.m. it was freezing rain. We woke up the next morning to our car like this below.  I am so glad they didn't cancel the race.  We were in a hotel only 2 miles down the road and the roads were slushy, but driveable.  The race ended up being awesome.  Results are here. Check out #25 overall, that is Brenden!

The car was frozen solid.  it was hard to get into it.  Thankfully we had an ice scraper with us.

 

You can see how bad the roads were driving into the cave.

We arrived and took a before shot.  It was cold outside, but warm in the cave!

Brenden running ahead of our entire wave (group).  There are groups that start every 5 minutes.  Brenden won our wave.  However didn't win overall since there were 10 waves per hour for 2 hours.  Ended up being around 890 people total.  He was 25th overall.  Pretty awesome fast running.

Jason and I starting out.  I was wearing a stupid light up vest thinking it would help me see in the cave better.  I was wrong, you need a very good running light on your head.

Brenden going through his first obstacle.  Freezing cold water.

The water was so cold that your feet went numb.

There were lots of hills in the cave.  Not too steep, just tons of fun.

A funny picture.

Finish line!

Our race bibs

Sign outside cave.

Front of shirt

Back of shirt

The finishing medal.

Would I do the race again?  Yes most definitely.  In fact, maybe next time I'll do the Extreme Sand-mine Challenge of 12 miles.

Week 9 of 2015/Week 4 of Marathon Training!

Week 9 of 2015, week 4 of Marathon training

Monday:  Ran 3.03 miles at pace outside -6 degrees 5m.p.h. winds., Body Sculpt class after work
Tuesday:early morning Body Sculpt class.Afternoon Body Sculpt class, Ran 6.02 miles outside 32 degrees 15m.p.h. winds!
Wednesday:2100 Yards swam, 21 minutes biked, 1 mile on treadmill early morning, 2.03 miles outside in deep snow after work.
Thursday:2 miles elliptical, stretching, rest day.
Friday:Sculpt and 3.5 miles running on treadmill.  2.5miles running  outside.
Saturday:10.25 miles running 1 mile walking, 1000 yards swimming, Body Pump Class
Sunday: Rest day, foam rolling, yoga poses, stretching!

Totals for Week 9 of 2015

3100 Yards swam
28.33 miles running
2 miles elliptical
21 minutes biked
5 Body Sculpt classes
1 Body Pump class
Walked 1 mile

How I felt this week:  Pretty good.  My best run was Tuesday's run outside.  The weather was cold, but not freezing.  I loved every mile and felt good.  Wednesday's early morning swim was great.  I went 2 laps faster in the time I had than in previous swims.  Saturday's long run was on the treadmill and that was hard, but I made sure I had music this time and played around with speeds, upping my speed every tenth of a mile for a mile when I would get bored.  For the most part, I was able to keep a nice consistent 11 minute mile pace for my long run.  I know outside I could do a 10 minute mile, but outside was negative 7 degrees and I felt unsafe for a really long run that would take me 2 hours so I choose to suffer it out inside.  Iowa forecast shows that in the next 10 days weather is going to be in the 30's.  This will be safe for my next long run!


Totals for Year 2015
Swimming:   24,278 Yards=   13 miles 1398 yards
Elliptical :    14.45 miles
Biking:          274 minutes 
Zumba:        5.5 classes
Sculpt:         41 classes
Body Pump:  1 class
Walking:   17.10 miles
Running:      169.89 miles

This is how we have to bundle up in Iowa  to be able to run outside when it is negative 6 degrees with 15 m.p.h. winds.  It is not fun and your eyes get cold.  Also, it was so cold that my mask got stuck to my bottom eyelashes on my right eye.   Can't wait for spring.