Week 13-16 of Training miles for 2016

Week 13
Friday :Sculpt, walked .5 miles
Saturday:ran 20.30 miles, Swam 550 yards, walked .5 miles
Sunday :rest
Monday :Biked 14.30 miles outside, Sculpt class, walked .5 miles
Tuesday: Sculpt class, ran 5.30 miles, walked .5 miles
Wednesday: Swam 1800 yards, Ran 5.25 miles, Sculpt class, walked .5 miles
Thursday: Ran 5.03 miles with Tyler, Biked indoors 35 minutes, walked .5 miles

Total for Week 13
Ran 35.88
4 Sculpt classes
Swam 2350 yards
Biked 14.30 miles outside
Biked 35 minutes indoors
Walked 3 miles

Total for 2016
Ran: 396.32 miles
Biked: 502 minutes indoors
Biked: 66.68 miles Outdoors
Swam:  39,300 Yards = 22.32 miles
Sculpt classes:  50 classes
Walking: 38 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 14
Friday: Swam 800 yards,  Sculpt, Ran with Juli for a LONG run of 23.01 miles, walked .5 miles
Saturday :  Swam 1000 yards, walked .5 miles
Sunday : Ran 5 miles. Walked 1 mile  Biked 18.50 outside, walked .5 miles
Monday : Swam 800 yards, Sculpt, walked .5 miles
Tuesday :Sculpt class, Ran 3.10 miles, walked .5 miles
Wednesday :Swam 1000 yards, ran 3.52 miles, walked .5 miles
Thursday :Biked indoors 35 minutes, Ran 8 miles, walked .5 miles

Total for Week 14
Swam 3600 yards
Ran 42.63 miles
Biked 35 minutes indoors
Biked 18.50 outside
4 Sculpt classes
Walked 3.5 miles


Total for 2016
Ran: 438.95 miles
Biked: 537 minutes indoors
Biked: 85.18 miles Outdoors
Swam:  42,900 Yards = 24.38 miles
Sculpt classes:  54 classes
Walking: 41.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes



Week 15
Friday:  Swam 500 Yards, Sculpt, walked .5 mile
Saturday:  Ran 6.25 miles, walked .5 mile
Sunday:  Rest
Monday: Ran 4.21 miles, Sculpt, walked .5 mile
Tuesday:  Swam 1050 Yards, Sculpt class, walked .5 mile
Wednesday:Swam 1800 yards, Ran 3.10 miles, walked .5 mile
Thursday: Ran 3.11 miles, Biked 33 minutes indoors, walked .5 mile

Total for Week 15
Swam 3350 yards
Ran 16.67
Biked 33 minutes indoors
Biked nothing outside, not sure why
4 Sculpt classes
Walked 3 miles

Total for 2016
Ran: 455.62 miles
Biked: 570 minutes indoors
Biked: 85.18 miles Outdoors
Swam:  46,250 Yards = 26.28 miles
Sculpt classes:  58 classes
Walking: 44.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 16
Friday : Sculpt, walked .5 mile
Saturday : Ran 26.32 miles, walked .5 mile
Sunday: Rest, walked .5 mile
Monday: Ran 2.07 miles, Sculpt class, Swam 1100 Yards, walked .5 mile
Tuesday:  Sculpt class, walked .5 mile
Wednesday :  Sculpt class, Biked outdoors 10.05 miles, walked .5 mile
Thursday :Ran 5.55 miles, Biked indoors 33 minutes, walked .5 mile

Total for Week 16
Swam 1100 yards
Ran 33.94 miles
Biked 33 minutes indoors
Biked 10.05 outdoors
4 Sculpt classes
Walked 3.5 miles

Total for 2016
Ran: 489.56 miles
Biked: 603 minutes indoors
Biked: 95.23 miles Outdoors
Swam:  47,350 Yards = 26.90 miles
Sculpt classes:  62 classes
Walking: 48 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Relay & Run for 21 7K and Half Marathon - March 20, 2016 - Clayton, Missouri

It was one of those mornings you won't forget and one of those mornings where you just can't trust the weather. 10 days out from this race and even a couple days before the weather said, "Cloudy, cold, small chance of rain" That morning things really changed. It was cold, the wind was blowing hard, it was snowing really hard and melting as soon as it touched the ground.  The flakes were huge and very wet. It was crazy.

I was signed up to do the half marathon (21K) however with the weather so bad and so very wet, I didn't have the proper clothing to be running in that for 2.5 hours. I didn't have rain gear to run in. So I did what I felt I should and switched last minute to the 7K.  That ended up to be great as I placed in my age group and I never expected to do that with the hills on this course, but I did and that was awesome.  Plus because of the last minute switch I was able to get back to the hotel just in time for breakfast before it ended.

Besides the course being full of hills, the race itself was put on very well.  The race director and team did an awesome job with food after the race, awards, shirts, finishing medals and more.  I was pleased and would do this race again IF I lived closer.

I just happened to be in St.Louis visiting Amy while she attended a Haunt convention.  We found this race to do before traveling back to Iowa.

 The results are HERE !

Amy Larkin, Me and Josh Sevcik after the race soaking wet.

Some of the goodies given to us after the race.

My bib with the finishing medal.

The finishing medal up close if you care.

My name on the computer screen showing the results.  I was beyond shocked that I had placed in my age group.  There were so many people.   On the screen I was 2nd in my age group so I was given the 2nd place award.  Found out later that the 1st person in my age group had actually placed overall top 3 women so she was taken out of age group ratings.  Then I was bumped up to 1st in my age group.  Pretty dang awesome.

My watch showing my time and distance.

The amazing plaque I received for being 1st.  I couldn't believe it. 

Shamrock Shuffle - Saturday, March 12, 2016, Downtown Iowa City, IA

This race is a perfect distance for just about anyone. Great for those wanting to run really fast for a short distance and great for those new to fitness because it's not a long race.
It was a pretty cold morning in the 40's, but not too cold.  Juli and I ran 5 miles before the race as a warm up.
I started the race feeling light on my feet. I found that the last hill that really bothered me last year wasn't so bad.  I received a new record time of 16:15 beating last year by almost a full minute.  To my surprise I placed 2nd in my age group. However this year only 1st in each age group was recognized.   Guess I have to work harder.

After running so hard I wasn't sure that I'd be able to run 10 more miles with Juli.  We both needed a 17 mile run for our marathon training.
I will not lie, the next 10 miles were very hard to complete but we both pulled it off.
Some pictures are below.  Results are here:
RESULTS

Top Row:  Susan, me, Amy, Teresa.  Front Row:  Juli and Lorna

My bib and personal results. 

My results

My watch showing the total distance for the day.

we are beautiful! 

Amy and Tearesa being super silly.

Later in the day Amy and I rode 25.48 miles on our bikes.  Great for Ragbrai training. 

Juli and I after our long run.

Performance Indoor Dri Tri - North Liberty, Iowa - Saturday February 27, 2016

I wasn't going to sign up for this because I never use the rowing machine. But Susan encouraged me to try this new type of Triathlon. My only thing was I had a 15 mile run to do with Juli before it so I wasn't sure how it would go or if I would even have any energy left at all to compete.  Susan, Amy and I decided to do this race and be in the same wave time.

You had to row for 10 minutes on a rowing machine, then bike 30 minutes on a stationary bike, then run 20 minutes on a treadmill.  Easy right?  NO, not when you've already ran 15 miles and not when you are going FULL out effort to compete.  But for some reason I had TONS of energy.  I felt fantastic when I started the competition.

I gave it my best and tried hard to just do my best with each event.  Taking one event at a time and not worrying about the entire competition.  The first event was rowing and it went okay.  I didn't row as far as I thought I could go, but it went well.  The biking went amazing.  I biked super fast and felt great.  I had the 2nd longest distance for females biking and I'm not sure how, but I did.  Ok I do know how.  I pushed on that bike harder than I've ever biked in my life.  It paid off.  When I got to the 3rd event of running I was sure that I wouldn't be able to run given how much I pushed in the 2nd event, but to my surprise I felt so awesome, so incredibly great.  So I pushed on the running and ran 2 miles in the 20 minutes which may not seem like much or fast or anything to you, but I've now done at least 7 indoor triathlons and I've NEVER ran more than 1.80 in an indoor tri.

After all the distances were added I actually won my age group, that surprised me.  I figured I'd place with such a huge distance on the bike, but to win my age group was fantastic.  Awards were only given for overall winners and #1 in each age group.  I won a $25.00 gift card to Performance which I can use on smoothies.  Below are some pictures and then I copied all the results below that if you care.

A picture of just the people in our wave.

The first event:  Rowing on a rowing machine.  You can see Amy in the yellow jersey and I'm next to her.  

Here we are in the 2nd event Biking on an indoor spin bike.  I may not look like I'm working hard cause I was laughing and goofing off, but I was pushing that bike like crazy.

The third event, Running.  I felt strong and ran well.  Amy and Susan are beside me.

The cool certificate I received for winning my age group.

The amazing dri fit shirt that I love.  It fits great and I have worn it several times since the event.

A Message from Performance Health & Fitness: Thanks for a great morning of racing!  Here are the results of the 2nd Annual DriTri. Your certificate and Gift Card will be at the front desk for you to pick up.  Have a great weekend! Top Overall Male & Female - John Martinek &Kelsey Morfitt Top Overall Team - Greg Lybeck, Evan Tepoel, Mike Ogoli Age Group Winners - 18-29 - Jim Vogt & Lyndsey Kent Age Group Winners 30-39 - Kelly Nelson & Erin Hill Age Group Winners 40-49 - Vito DiBeasi & Michelle Clark Age Group Winners 50-59 - Eric Wortman & Lizann Bolinger Age Group Winners 60+ - Vicki Siefers Part. Rowing Rowing Bike Bike Run Total Age Div # Participant Name (meters) (miles) (miles) (adjusted) (miles) Distance Wave 5 31 F 40 Kelsey Morfitt 2315 1.44 22.90 11.45 2.78 15.67 Wave 7 47 M 56 John Martinek 2632 1.64 21.60 10.8 2.71 15.15 Wave 7 51 M 60 Eric Wortman 2689 1.67 19.90 9.95 2.72 14.34 Wave 1 35 M 1 Kelly Nelson 2555 1.59 20.60 10.3 2.35 14.24 Wave 4 25 M 32 Jim Vogt 2632 1.64 19.10 9.55 2.52 13.71 Wave 6 36 M 50 Wes Hepker 2728 1.70 19.20 9.6 2.33 13.63 Wave 3 32 M 27 Jon Pippert 2277 1.41 19.70 9.85 2.36 13.62 Wave 3 T T 24, 25, 26 Greg/Evan/Mike 2683 1.67 18.70 9.35 2.5 13.52 Wave 3 38 F #VALUE! Erin Hill 2187 1.36 18.70 9.35 2.66 13.37 Wave 1 32 F 2 Stephanie Yoerger 2286 1.42 19.30 9.65 2.1 13.17 Wave 1 T T 6,7,8 Amanda/Alyssa/Ashley 2266 1.41 18.60 9.3 2.43 13.14 Wave 6 43 F 52 Michelle Clark 2030 1.26 19.60 9.8 2 13.06 Wave 7 T T 57, 58 Molly Brown/Jeremy Stephens 2460 1.53 18.10 9.05 2.43 13.01 Wave 6 39 F 49 Daniela Williams 2354 1.46 17.50 8.75 2.74 12.95 Wave 5 28 M 46 Nate Strabala 2718 1.69 16.80 8.4 2.61 12.70 Wave 5 26 M 47 Justin Strabala 2551 1.59 17.80 8.9 2.15 12.64 Wave 7 54 F 61 Lizann Bolinger 2170 1.35 18.40 9.2 2.05 12.60 Wave 3 41 F 62 Mary Abdel Malek 2433 1.51 17.50 8.75 2.2 12.46 Wave 5 60 F 41 Vicki Siefers 2163 1.34 19.40 9.7 1.41 12.45 Wave 4 24 F 31 Lyndsey Kent 2240 1.39 17.10 8.55 2.42 12.36 Wave 6 57 F 48 Susan Ludwig 2261 1.40 18.30 9.15 1.72 12.27 Wave 2 37 M 49 Lane McMullen 2784 1.73 16.20 8.1 2.34 12.17 Wave 5 27 M 45 Trenton Kos 2730 1.70 17.00 8.5 1.9 12.10 Wave 4 42 M 29 Vito DiBeasi 2267 1.41 17.60 8.8 1.87 12.08 Wave 1 44 M 9 Brian Tanner 2097 1.30 18.90 9.45 1.32 12.07 Wave 3 37 F 10 Amy Rickels 2285 1.42 17.40 8.7 1.92 12.04 Wave 6 45 M 54 Anthony Hargrove 2373 1.47 16.90 8.45 2.11 12.03 Wave 6 38 F 53 Andie Higgins 2329 1.45 17.40 8.7 1.84 11.99 Wave 1 56 M 3 Andrew Ruiz 2351 1.46 16.50 8.25 2.24 11.95 Wave 8 51 F 72 Wendy Trom 2099 1.30 17.40 8.7 1.82 11.82 Wave 4 37 F 36 Julie Stein 2129 1.32 15.60 7.8 2.42 11.54 Wave 3 46 F 37 Dawn Foss 2200 1.37 16.00 8 2.16 11.53 Wave 6 40 F 55 Amy Larkin 2156 1.34 17.20 8.6 1.54 11.48 Wave 5 46 F 39 Jody Rausch 2267 1.41 16.10 8.05 2 11.46 Wave 8 27 F 69 Carly Lewis 2355 1.46 16.10 8.05 1.9 11.41 Wave 5 T T 42, 43 Rae/Jason Mosier 2418 1.50 14.60 7.3 2.55 11.35 Wave 7 26 M 68 Tory Hackert 2196 1.36 15.80 7.9 2.08 11.34 Wave 1 62 F 4 Cheryl Reiff 1965 1.22 16.70 8.35 1.56 11.13 Wave 3 54 F 5 Krista Ockenfels 2292 1.42 15.50 7.75 1.9 11.07 Wave 4 40 F 37 Kris Mowatt 2070 1.29 15.90 7.95 1.54 10.78 Wave 1 61 F 5 Kristine Koser 2076 1.29 15.40 7.7 1.76 10.75 Wave 8 57 M 71 Bob Sangster 2307 1.43 14.80 7.4 1.9 10.73 Wave 7 T T 65, 66, 67 Kevin/Lisa/Matt 1903 1.18 14.30 7.15 2.34 10.67 Wave 4 40 F 38 Jennifer Kurka 2200 1.37 14.60 7.3 1.97 10.64 Wave 3 44 F 28 Lori Genkinger 2154 1.34 14.10 7.05 2.14 10.53 Wave 2 15 F 29 Abigail Arens 2104 1.31 14.60 7.3 1.89 10.50 Wave 2 18 F 30 Kylie Heisdorffer 2090 1.30 15.30 7.65 1.49 10.44 Wave 5 41 F 44 Carol Crabtree 2140 1.33 14.50 7.25 1.7 10.28 Wave 2 17 F 45 Megan Paulson 2260 1.40 13.60 6.8 1.78 9.98 Wave 4 T T 33, 34, 35 Ashley/Michelle/Jessica 1995 1.24 14.70 7.35 1.37 9.96 Wave 2 15 F #VALUE! Brooke Goodman 2120 1.32 12.90 6.45 1.69 9.46 Wave 7 36 F 59 Kelly Oelmann 1860 1.16 13.90 6.95 1.31 9.42 Wave 2 43 F 60 Amie Kelley 1680 1.04 14.50 7.25 1.12 9.41 Wave 2 43 F 61 Kris Arens 2050 1.27 13.20 6.6 1.54 9.41 Wave 4 41 F 30 Marisa DiBeasi 1825 1.13 13.10 6.55 1.56 9.24 Wave 2 47 F 31 Karla Brock 1726 1.07 12.70 6.35 1.06 8.48 Wave 7 T T 62, 63, 64 Becky/Gwen/Marci 2033 1.26 9.60 4.8 1.44 7.50

Week 9-12 of Training for 2016

Week 9
Friday :Sculpt, walked .5 miles
Saturday :Ran 14.73 miles with Juli, Indoor DrTri (Rowed 10 minutes, Biked indoors 30 minutes,  Ran 2 miles) then ran .27 to make it to 17 miles for the day. Biked outdoors 13 miles @66 degrees in February!!!!!  , walked .5 miles
Sunday: Swam 3600 Yards = 2.04 miles, walked .5 miles
Monday:Sculpt, Les Mills Body Flow Class, Ran 1.2 miles, walked .5 miles
Tuesday:Sculpt, Ran 2.02, walked .5 miles
Wednesday:Sculpt, Ran 3.14, Swam 600 yards, walked .5 miles
Thursday:Biked indoors 29 minutes, Ran1.5 on treadmill then ran outside 4.5 miles. Walked .5 miles

Total for week 9
Ran 29.36
Swam 4200 Yards
Biked Indoors 59 minutes
Biked Outdoors 13 miles
Les Mills Body Flow class: 1
Sculpt classes:4
Walked: 3.5 miles

Total for 2016
Ran: 271.77 miles
Biked: 352 minutes indoors
Biked: 13 miles Outdoors
Swam:  30,750 Yards = 17.47 miles
Sculpt classes:  34 classes
Walking:  23.5 miles
Body Flow Classes:  7
Rowing machine 17 minutes

Week 10
Friday:Ran 2.62 miles, Sculpt, walked .5 miles
Saturday: Ran 5.65, walked .5 miles
Sunday: Ran 4 miles outside with Amy, and 2.3 inside on a treadmill, walked .5 miles
Monday: Ran 1 mile, Sculpt class, Les Mills Body Flow class, walked .5 miles
Tuesday : Sculpt class, Ran 3.15 miles alone, then 4.25 miles with Tyler, Les Mills Body Flow class, walked .5 miles
Wednesday : Swam 1800 Yards, Sculpt class, walked .5 miles
Thursday:  Ran 8.25 miles, Biked 30 minutes , walked .5 miles


Total for week 10
Ran 31.22 miles
Swam: 1800 Yards
Biked Indoors: 30 minutes
Biked Outdoors
Les Mills Body Flow class: 2
Sculpt classes: 4
Walked:  3.5 miles

Total for 2016
Ran: 302.99 miles
Biked: 382 minutes indoors
Biked: 13 miles Outdoors
Swam:  32,550 Yards = 18.49 miles
Sculpt classes:  38 classes
Walking:  27 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 11:
Friday :Sculpt, walked .5
Saturday : Ran 17:10, Biked outside 25.38, walked 1 mile
Sunday :Swam 1000 yards
Monday: Ran 3.17 miles, Spin class 50 minutes., Sculpt, walked .5
Tuesday :Sculpt, walked .5
Wednesday : Sculpt, Ran 5.15 miles on a hilly route, and swam 500 yards, walked .5
Thursday :Ran 4.30 miles with Tyler, Swam 1800 yards, walked .5

Total for week 11
Ran: 29.72
Swam: 3300 yards
Biked Indoors: 50 minutes
Biked Outdoors:25.38 miles
Les Mills Body Flow class
Sculpt classes: 4
Walked: 3.5 miles

Total for 2016
Ran: 332.71 miles
Biked: 432 minutes indoors
Biked: 38.38 miles Outdoors
Swam:  35,850 Yards = 20.36 miles
Sculpt classes:  42 classes
Walking: 30.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes


Week 12
Friday: Ran 7.13 miles, Sculpt class, walked . 5 miles
Saturday:  A ton of walking in St. Louis, around 2 miles
Sunday:  Ran 5.33 miles
Monday:Ran 3.10 miles, Spin class 50 minutes, Sculpt class, walked . 5 miles
Tuesday:Sculpt class, Biked 14 miles outside, Ran 4.05 miles, walked . 5 miles
Wednesday:Ran 5.02 miles with Tyler, Swam 1100 Yards, walked . 5 miles
Thursday:  Biked indoors 35 minutes, Ran 3.10 miles in the morning , walked . 5 miles

Total for week 12
Ran:27.73 miles
Swam: 1100 Yards
Biked Indoors: 35 minutes
Biked Outdoors: 14 miles
Les Mills Body Flow class
Sculpt classes: 4
walking:4.5 miles

Total for 2016
Ran: 360.44 miles
Biked: 467 minutes indoors
Biked: 52.38 miles Outdoors
Swam:  36,950 Yards = 21 miles
Sculpt classes:  46 classes
Walking: 35 miles
Body Flow Classes:  9
Rowing machine 17 minutes