6K's of Summer- Iowa City, IA- Memorial Day Monday, May 30, 2016

A very hot Memorial Day May morning. The humidity was so high.  Most of the rooster team and 3 of my running friends decided to do this race.   Jason was the race director and did a great job.  There were some door prizes, food after the race, it was chip timed. $1,100 was donated to the Animal Shelter.

From left to right:  Me, Susan, Lorna and Chris

Chris won 2nd place in her age group.

Week 21 through Week 25

Week 21
Friday: Walked 1.5 miles, taught Sculpt
Saturday:  Ran Fargo marathon 26.4 miles, walked 2 miles
Sunday:  Walked 2.5 miles
Monday: Sculpt, Walked 2 miles
Tuesday:  Sculpt, Walked .5 mile, Ran 4.20 miles,
Wednesday: Sculpt, Swam 1200 yards, Walked .5 miles,
Thursday:Rest

Total for week 21
Ran 30.60 miles
Walked 9 miles
4 Sculpt classes
Swam 1200 Yards

Total for 2016
Ran: 598.21
Biked: 709 minutes indoors
Biked: 235.66 miles Outdoors
Swam:  59,700 Yards = 33.92 miles
Sculpt classes:  78 classes
Walking: 71 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 22
Friday:  Sculpt, walked 2.5 miles
Saturday:  Walked 1 mile, Ran 6.26 miles, Biked 26.26 miles outside
Sunday:  Biked 36.57 miles outside
Monday:  Ran 3.76 miles, Swam 1850 yards, walked .5
Tuesday : Ran 5.7 miles, Sculpt, walked .5
Wednesday : Sculpt, walked .5
Thursday :  Ran 3 miles, Sculpt, walked .5

Total for week 22
Walked 4.5 miles
4 Sculpt classes
Ran 18.72 miles
Biked outside 62.83 miles
Swam 1850 yards

Total for 2016
Ran: 616.93
Biked: 709 minutes indoors
Biked: 298.49 miles Outdoors
Swam:  61,550 Yards = 34.97miles
Sculpt classes:  82 classes
Walking: 75.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 23
Friday:  Rest, walked .5 miles
Saturday :  Ran 7 miles, Swam 1800 Yards
Sunday : Ran/walked 2.20 miles
Monday: Sculpt, walked .5 miles
Tuesday :Sculpt, walked .5 miles
Wednesday :Swam 1800 yards, Sculpt, walked .5 miles
Thursday: Sculpt, Ran, walked .5 miles

Total for week 23
Walked 2.5 miles
4 Sculpt classes
Ran 9.20 miles
Biked outside 0 miles
Swam 3600 yards

Total for 2016
Ran: 626.13  plus
Biked: 709 minutes indoors
Biked: 298.49 miles Outdoors
Swam:  65,150 Yards = 37.02 miles
Sculpt classes:  86 classes
Walking: 78 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 24
Friday: Rest, walked .5 miles
Saturday :  Ran 20.01 miles
Sunday :  Walked a lot
Monday: Sculpt, walked .5 miles
Tuesday :  Sculpt and swam 1200 yards, walked .5 miles
Wednesday : Sculpt, ran 3.13 miles, Swam 800 yards, walked .5 miles
Thursday :  Ran 2, Sculpt, biked 15.60 miles, walked .5 miles

Total for week 24
Walked 2.5 miles
4 Sculpt classes
Ran 25.14 miles
Biked outside 15.60 miles
Swam 2000 yards

Total for 2016
Ran: 651.27  plus
Biked: 709 minutes indoors
Biked: 314.09 miles Outdoors
Swam:  67,150 Yards = 38.15 miles
Sculpt classes:  90 classes
Walking: 80.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 25
Friday : Rest
Saturday :Ran 5 miles, Biked 15.20 miles, Swam 600 yards, walked 1 mile
Sunday: Walked 2.5 miles, Swam 750 yards
Monday: Sculpt, Biked 15.08 miles, walked .5 mile
Tuesday : Sculpt, Ran 4.36 miles, walked .5 mile
Wednesday: Ran .5 mile, Sculpt, walked .5 mile
Thursday : Swam 1200 yards, Sculpt, biked 23.73 miles, walked .5 mile

Total for week 25
Walked 5.5 miles
4 Sculpt classes
Ran  9.86 miles
Biked 54.01 outside miles
Swam 2550 yards

Total for 2016
Ran: 661.13  plus
Biked: 709 minutes indoors
Biked: 368.10 miles Outdoors
Swam:  69,700 Yards = 39.60 miles
Sculpt classes:  94 classes
Walking: 86 miles
Body Flow Classes:  10
Rowing machine 17 minutes

EF5K and Ed Thomas 10K- Parkersburg, IA- May 28, 2016

A week after the marathon I wanted to try out this race in Parkersburg, Iowa. I have always wanted to do this race given the town's history, but never made it here.  Here is a news story about the massive tornado in 2008:   News story

Then in 2009 their beloved Coach Ed Thomas was murdered, see story here.

After the tornado the race was started to raise money for the town.  After the coach was killed the race added a 10K.

Here are pictures from that day

The new high school.

Me, Russell and Amy

Garmin stats.

The sign for the town.

Russell placed in his age group.

Russell finishing strong.

Amy set a new PR on a hard course.

Week 17-20

Week 17
Friday:Sculpt, walked .5 miles
Saturday: I hurt my back  really bad, so no workout happened , walked .5 miles
Sunday:  18.13 mile bike ride, 4.05 mile run, but shouldn't have as my back hurt really bad, 900 Yard Swim, walked .5 miles
Monday:  55 minute Spin class, Sculpt class, walked .5 miles
Tuesday:  17.55 mile bike ride outside, Sculpt class, walked .5 miles
Wednesday:  Sculpt class, walked .5 miles
Thursday:  Rest, walked .5 miles

couldn't run most of the week, bad back injury.  Muscles flared up.

Total for Week 17
Ran 4.05 miles
Biked Indoors 55 minutes
Biked Outdoors 35.68 miles
Swam 900 yards
Sculpt classes 4
Walking 3.5 miles

Total for 2016
Ran: 493.61 miles
Biked: 658 minutes indoors
Biked: 130.91 miles Outdoors
Swam:  48,250 Yards = 27.41 miles
Sculpt classes:  66 classes
Walking: 51.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 18:
Friday:Sculpt class, walked .5 miles
Saturday: Ran 26.42 miles in the Illinois Marathon, walked .5 miles
Sunday:  Swam 2000 Yards, walked .5 miles
Monday : Sculpt, walked .5 miles
Tuesday :  Sculpt, walked .5 miles
Wednesday : Sculpt, ran 2 miles, walked .5 miles
Thursday :  Swam 1000 yards, biked indoors 20 minutes, ran 3.33 miles, walked .5 miles

Total for week 18:
Ran 31.75 miles
Swam 3000 Yards
Biked 20 minutes indoors
4 Sculpt classes
Walked 3.5 miles


Total for 2016
Ran: 525.36 miles
Biked: 678 minutes indoors
Biked: 130.91 miles Outdoors
Swam:  51,250 Yards = 29.11 miles
Sculpt classes:  70 classes
Walking: 55 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 19:
Friday:Sculpt, ran 4.20 miles, swam 600 yards, walked .5 miles
Saturday:  Swam 2500 Yards, Ran 8.30 miles, walked .5 miles
Sunday :  Biked 35.13 miles, walked .5 miles
Monday : Sculpt, walked .5 miles
Tuesday:  Ran 4 miles, Sculpt, walked .5 miles
Wednesday:  Ran 2.02 miles, Sculpt, walked .5 miles
Thursday, Ran 4 miles, Biked 31 minutes indoors, walked .5 miles.

Total for week 19:
4 Sculpt classes
Swam 3100 Yards
Ran 22.52 miles
Biked 31 minutes indoors
Biked 35.13 miles outdoors
Walked 3.5 miles



Total for 2016
Ran: 547.88 miles
Biked: 709 minutes indoors
Biked: 166.04 miles Outdoors
Swam:  54,350 Yards = 30.88 miles
Sculpt classes:  74 classes
Walking: 58.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 20
Friday: Sculpt class, swam 2150 yards, ran 1 mile, walked .5 miles
Saturday:  Biked 25.52 miles in 22 m.p.h. winds and super cold, walked .5 miles
Sunday:Ran 10.25 miles, Biked 20 miles
Monday:Ran 3.1 miles, Sculpt, Biked 4.1 miles, Les Mills Body Flow, walked 1.5 miles
Tuesday:Ran 2.28, biked 20 miles , Sculpt
Wednesday:Sculpt, ran 3.1 miles, walked .5 miles
Thursday: Swam 2000 yards, walked .5 miles

Total for week 20
Ran 19.73 miles
Swam 4150 yards
1 Body Flow class
Biked 69.62 miles outside
Walked 3.5 miles

Total for 2016
Ran: 567.61 miles
Biked: 709 minutes indoors
Biked: 235.66 miles Outdoors
Swam:  58,500 Yards = 33.23 miles
Sculpt classes:  74 classes
Walking: 62 miles
Body Flow Classes:  10
Rowing machine 17 minutes