Freeze Fest 2014--Cedar Rapids, IA

Corridor running club http://www.corridorrunning.com/ puts on this great race around the 3rd Saturday of every year.  Today was a very cold, yet clear morning.   26 degrees with 13 m.p.h. winds.  Jason and I arrived around 9:45a.m. to pick up our shirt, racing bibs and timing chips.   The race would start at 11a.m. Since both Jason and I are training for a marathon in June we decided to run more miles in addition to our 5K.   We ran before the race to warm up.  I ran just over 3 miles and he ran over 2.  I took a few pictures to remember the day.

Both of our racing bibs.

The front of the shirt.  Cute.  Although
they were big and I should have ordered
a small.

A picture of my warm up run.  I usually run super slow in a 5K warm up run of around 38 minutes, so I was happy my warm up was under 34 minutes, but hoped it wouldn't make me too tired to run the race a half hour later.  Total mileage for me with the race (which on my Garmin said 3.15 when I finished) and the warm up was 6.27 miles.

A picture of Jason and I right after finishing the 5K.  Jason stayed with me most of the race.  I wanted him to run ahead but he was there to coach me to a faster time.   Ever since my ankle injury I wasn't able to achieve a 5K under 30 minutes and I told him I really wanted to do that today.  My official time was 28:40

Amazing muffins.  They had applesauce
and dark chocolate chips in them.

Some of the treats for us after the race.

A picture of some of the results.   

The rest of the results can be found here !

My official time was 28:40.    I was 6th out of 16 in my age group of 40-44, a 9:14 average pace.  I was 60th place out of 153 women and 177th out of 301 overall people.  Jason doesn't want his stats listed here because he could have gone 3 minutes faster than he did.  He held back to coach me to a faster time.  Love him.

Week 8 of 2014

Goals for Week 8 of 2014 were these:  Run 4 times.  Total mileage 12-14 miles.  Get in the pool once and swim at least 1000 yards.  Bike 2-3 times of 30 minutes or more each.  Find elliptical again and do at least a mile. Do 50 pushups on toes.  Teach all regular scheduled classes.  Eat cleaner this week.


Monday:  3.5 miles of running, 1 Yoga class
Tuesday: Body Sculpt
Wednesday:  1 mile elliptical, Body Sculpt class, 4.33 miles of running
Thursday:  30 minutes biking, .25 miles running, Zumba class
Friday: swam for 25 minutes, rested and stretched most of the day
Saturday: Ran 6.27 miles (3.15 was a race)
Sunday:  Rest

Bad:   Didn't do all my scheduled classes.  Missed teaching Body Sculpt on Monday due to severe weather.  Did get on my bike, but not as much as I had hoped to.  Went swimming, but didn't record laps, so I don't have yardage.  I was at a hotel pool, so I basically just did water exercises for 25 minutes and some laps.  I forgot all about the pushups out side of class.  I did do all my pushups in class on my toes, so that is good and there were at least 50 of those.

Good:  Did find my elliptical and used it for a mile.  Managed to run 5 separate times, so I achieved the goal of getting out 4 times.  Here's the thing, not sure if I can really count the .25 on Thursday night.  I had a hair appointment so I arrived to the gym 30 minutes past when I usually go, so I only got .25 on the treadmill when class needed to start, then planned to run after, but realized I had a plasma appointment so I had to get out of there.  Saturday I ran two separate times.  3.12 miles before the 5K race to warm up, then the race, so that might only count as 1 time running.  I did another yoga class this week and that was great.  I'm still horrible at it, but I feel it is helping my flexibility. I did eat cleaner this week.

Either way I achieved 14.35 miles of running for the week and to me that is excellent mileage.

Week 8 totals:
1 Yoga class
2 Body Sculpt classes
1 mile elliptical
30 minutes biking
20 minutes swimming
14.35 miles running


Totals for year:
Elliptical 5.5 miles
Running  74.49 miles
Swam   8865 yards
Body Sculpt classes 19
Zumba classes 9
Biking minutes 418
Step classes 1
Yoga classes 4
Nia classes 1
Pushups on toes outside of teaching class:50

Goals for week 9 of 2014:  Run 4 times.  Achieve mileage of 12-14 miles for the week.  Get on the elliptical and go over a mile.  Get on the bike at least twice and bike over an hour for the combined mileage.  Swim once of 1000 yards or more.  Continue with clean eating.   Do pushups outside of class, 55 of them on toes.  Take either Jason's Step or Pump class.

Week 7 of 2014

Goals for Week 7 of 2014 were these:  Run 4 times, to spread out the mileage better.  Accomplish 12-13 running miles.  Get on the bike at least 3 times and do at least 35 minutes each time.  Get back in the pool and swim this week.  Complete regularly scheduled classes. Say Hi to my elliptical and work out on it at some point this week for at least 15 minutes.

This is how the week went:
Monday: taught body sculpt class
Tuesday:  taught body sculpt class
Wednesday:  Ran 3.20 miles and taught body sculpt
Thursday:  Biked 20 minutes, taught Zumba,  Ran 2 miles
Friday: Rest
Saturday: Ran 5.7 miles, Swam 1100 Yards, Elliptical 1 mile, 50 push ups on toes
Sunday:  Rest

Totals for Week 7:
3 body sculpt classes
1 Zumba class
Biked 20 minutes
Ran 10.9 miles
1 mile Elliptical
Swam 1100 Yards
50 Pushups on Toes

Good for the week:
I ran 3 separate times, one time was my scheduled long run for my marathon training.  I actually got in the pool and did yards!  I found my elliptical and did a 1 mile on that.  I added 50 pushups on my toes to be something new this week. I completed all my regularly scheduled classes.  During my long run I felt strong and nothing hurt, which is so nice to say.

Bad for the week:  I didn't run 4 times like I made the goal for.  I didn't hit 12-13 miles, which I feel I would have, had I actually ran 4 times.  I didn't bike as far as the week before, in fact I didn't make the time for biking as in previous weeks.


Totals for year:
Elliptical 4.5 miles
Running  60.14 miles
Swam   8865 yards
Body Sculpt classes 17
Zumba classes 8
Biking minutes 388
Step classes 1
Yoga classes 3
Nia classes 1
Pushups on toes outside of teaching class:50

Goals for Week 8 of 2014:  Run 4 times.  Total mileage 12-14 miles.  Get in the pool once and swim at least 1000 yards.  Bike 2-3 times of 30 minutes or more each.  Find elliptical again and do at least a mile. Do 50 pushups on toes.  Teach all regular scheduled classes.  Eat cleaner this week.

Week 6

Goals for Week 6 were these:  Run 3-4 times (total mileage should be around 12 miles).  Bike 90-120 minutes.  Swim at least once.  Teach my regularly scheduled classes of Body Sculpt and Zumba.

Monday:  1 Body Sculpt class.   Ran 5.13 miles

Tuesday: Biked 37 minutes,  1 body sculpt.

Wednesday:  Rest

Thursday:  Biked 61 minutes morning before work, 1 Zumba class, Ran 1.5 miles after work.  Would have ran further, but had a choir concert to attend for 2 of my children.

Friday:  1 Body Sculpt class in the morning.

Saturday:  4.75 miles running.  1 yoga class.  Biked 60 minutes.

Sunday:  Rest

Totals for week:
Elliptical: 0 miles
Running:  11.38 miles
Swimming:  0 yards
Body Sculpt classes:  3
Zumba Classes:  1
Biking minutes:  158 minutes
Yoga classes 1

Good and Bad for Week 6:
Good:  I ran further than any week this year so far.  I biked an amazing 158 minutes which is huge for me.  To me it's hard to bike indoors on a trainer.  I have music, but it's still boring.  I exceeded my biking goal by over 38 minutes.  I taught all of my scheduled classes and took a Yoga class for the 3rd week in a row.

Bad:  I never saw the pool.  I had planned on it for Saturday, but after my running and yoga workout I got talking to people and didn't go over to the pool, then it was time to leave the gym since my husband was driving us both home in the snow storm.  I also didn't make time for my elliptical.  So that thing just sat for another week untouched.  I didn't run the 12 miles like I planned on, but still ran further than I have any other week of 11.38 miles, so I do feel good about that.


Totals for year:
Elliptical 3.5 miles
Running  49.24 miles
Swam   7765 yards
Body Sculpt classes 14
Zumba classes 7
Biking minutes 368
Step classes 1
Yoga classes 3
Nia classes 1

Goals for Week 7 of 2014:  Run 4 times, to spread out the mileage better.  Accomplish 12-13 running miles.  Get on the bike at least 3 times and do at least 35 minutes each time.  Get back in the pool and swim this week.  Complete regularly scheduled classes. Say Hi to my elliptical and work out on it at some point this week for at least 15 minutes.

Week 5 goals for 2014

Goals for Week 5 of 2014 were these:  Run further than the week before in 3-4 times out running.  12 miles for week 5 of running would be my ultimate weekly goal of running.  Get back on the elliptical and do 2 miles for the week. Swim once of 1000 yards or more.  Bike 60-90 minutes for the week.  Complete my regular scheduled classes.

Monday: nothing, I was sick

Tuesday:  Body Sculpt, 30 minutes on the bike

Wednesday:  Body Sculpt, ran 3 miles, swam a few laps, was planning on swimming 1000 yards or more, but my arms and chest were killing me from Body Sculpt the day before and all the push ups and chest work, so I decided to rest and leave the gym.

Thursday: Ran 2 miles and taught a Zumba class

Friday: Biked 30 minutes, taught Body Sculpt (make up class from Monday)

Saturday: took a Yoga class, Nia class and then taught Zumba.  Came home and biked 30 minutes.

Totals for Week 5:
Elliptical  0 miles
Running  5 miles
Swam 200 yards
Body Sculpt classes 3
Zumba Classes 2
Biking minutes 90
Nia Classes 1
Yoga Classes 1

To review the week I would say it was good yet bad.  Monday I was sick and didn't feel like doing anything.  I did get the new amount of bike minutes completed which was great, however I didn't run or swim the distances I had planned.  

Saturday would normally be my long run and long swim, but due to a snowstorm and having to alter our plans on Saturday morning with only 1 car and a snowstorm made things difficult.  Jason drove me to the place I teach Zumba and dropped me off, and I decided to take a Yoga and Nia class before I taught Zumba.  If we would have had 2 vehicles like normal, then I would have gone with Jason to the gym that has the treadmill and ran my 5 miles, swam some and then went over to the gym where I taught Zumba and taught that.  

Running outside right now isn't something I feel I can do very safely due to the ice.  I have done this on some days where the sidewalks and streets are finally plowed, but for now there is tons of ice and the worry of hurting my ankle again is always on my mind.  So for this week because of not having my own treadmill and having to depend on getting to a gym that does have one, I didn't complete my long mileage.  I know people that run outside year round, so one of my goals this week is to talk to some of them and see what they do to complete this.  This Iowa winter has me down and I heard it is one of the worst in 14 years.  I have lived here 13 years and I know I've never experienced this kind of cold for so long.  Really disliking Iowa weather and would love to move to a warmer place.

Glad I completed the goal of biking more minutes this week and hope to be up to 7 hours a week by Spring so I can go outside and start out with long rides immediately and not have to work up to it like last year.  Doing Yoga again this week was great.  Didn't plan on that, it feels great to stretch muscles like that for an hour.  I tried a Nia class and it was okay.  The instructor was great, but I didn't like the workout, so I most likely won't do one again.

Totals for week 5:
Elliptical 0 miles
Running 5 miles
Swam 200 Yards
Body Sculpt Classes 3
Zumba Classes 2
Biking minutes 90
Yoga classes 1
Nia classes 1

Totals for year:
Elliptical 3.5 miles
Running  37.86 miles
Swam   7765 yards
Body Sculpt classes 11
Zumba classes 6
Biking minutes 210
Step classes 1
Yoga classes 2
Nia classes 1

Goals for Week 6 of 2014:  Run 3-4 times (total mileage should be around 12 miles).  Bike 90-120 minutes.  Swim at least once.  Teach my regularly scheduled classes of Body Sculpt and Zumba.

4th week's goals of 2014

My goals for week 4 of 2014 were these:
Run 3-4 times and have a total of 10 miles for the week in running, bike further than week 3, swim further than week 3. Complete all of my classes. Try a Yoga class.

Here is how the week went:

Monday:  I had off of work for the holiday, so I took full advantage to have a great workout.  Started with teaching body sculpt class, walked 1.25 miles, ran .25 miles on an indoor track, swam 1093 yards.  Seized the moment in the afternoon to enjoy the sun and 34 degrees and ran 4.40 miles outside!

Tuesday:  Didn't feel so great in the morning, so I didn't exercise before work, after work taught my body sculpt class

Wednesday:  Body Sculpt class before work, Yoga class after work.

Thursday:  Zumba class, then ran 3.15 miles on a treadmill.

Friday:  Biked 15 minutes before work,   Swam 13  laps or 650 yards  in a team triathlon (5 laps were warm up before the triathlon started)

Saturday:  Swam  10 laps or 500 yards (two were warm up before the Indoor Triathlon started)   Biked  30 minutes    Ran 2 miles.  Walked over a mile.   Later Saturday afternoon went out in the FREEZING cold and ran 1.13 miles so that I could achieve my weekly goal of over 10 miles for the week.

Sunday: Rest

I didn't achieve biking further than week 3, but I came close, so this week I upped that goal for the bike.  I did achieve doing a yoga class and running at least 10 miles.  This week was crazy busy, so I'm grateful to have done well with working out and achieving most of my set goals.

Week 4 Totals:
Elliptical:  0 miles
Running:   10.93 miles
Walking:   2.25 miles
Swam:   2243 Yards
Biking minutes:  45
Body Sculpt classes 3
Yoga class 1
Zumba class 1

Totals for year:
Elliptical 3.5 miles
Running  32.86 miles
Swam   7765 yards
Body Sculpt classes 8
Zumba classes 4
Biking minutes 120
Step classes 1
Yoga Classes 1

Goals for Week 5 of 2014 are these:  Run further than the week before in 3-4 times out running.  12 miles for week 5 of running would be my ultimate weekly goal of running.  Get back on the elliptical and do 2 miles for the week. Swim once of 1000 yards or more.  Bike 60-90 minutes for the week.  Complete my regular scheduled classes.

3rd week's goal

For my 3rd week my goals were these:  Swim once of 2000 yards, or twice of 1000 or more yards each.  Run 3-4 times and the distance doesn't matter this week, just run at least 3 times.  Bike once of 25 minutes or twice at 15 minutes each.  Get on the elliptical once and do at least 2 miles.  Teach my regularly scheduled classes which are 3 body sculpts and 1 Zumba.

Here is what I accomplished:

Monday:  15 minutes on the bike, Body Sculpt class
Tuesday:  20 minutes on the bike, 1 mile on the elliptical, Body Sculpt
Wednesday:  Body Sculpt before work, then 2.22 miles running after work!
Thursday:  15 minutes on the bike, 1 mile running, Zumba 50 minute class
Friday:  1/2 mile on the elliptical, 10 minutes of Yoga stretches.
Saturday:  4.31 miles running outside, then .70 running on a treadmill inside.  2000 yards swimming and 40 minutes of a Body Step class.
Sunday:  Rest

Total for week 3:
Elliptical 1.5 miles
Running  8.23 miles
Swam  2000 yards
Body Sculpt classes 3
Zumba classes 1
Step classes 1
Biking minutes 50


I didn't do 2 miles on the elliptical, but I did do extra minutes on the bike and did a step class.
The 2000 yards swimming was done all at once, which is new for me.  I felt good this week.


Totals for year:
Elliptical 3.5 miles
Running  21.93 miles
Swam   5522 yards
Body Sculpt classes 5
Zumba classes 3
Biking minutes 75
Step classes 1

Here are my goals for week 4 of 2014:

Run 3-4 times and have a total of 10 miles for the week in running, bike further than week 3, swim further than week 3.  Complete all of my classes.  Try a Yoga class.

2nd week's goal

For my 2nd week of 2014 my goals were swim twice, but a little further both times than the week prior.  Run 3 times, however run further each time than the week prior.  Then lastly to get on my bike and ride at least 20 minutes.  The bike is on a trainer in the basement since it's way too icy, snowy, slushy, cold and gross to go outside on my nice road bike.

I achieved all of these.  I even did a little extra this week.  I did 2 miles on the elliptical on Monday.  Taught Body Sculpt on Tuesday and ran 3.1 miles.  Wednesday I taught Body Sculpt.  Thursday early morning I got on the bike and rode for 25 minutes.  Then after work on Thursday ran 2 miles, taught Zumba, then swam laps.  Friday I rested.  Today I ran 4 miles outside and then swam a bunch of laps. Sunday I will rest again.

Total for week 2:
Elliptical 2 miles
Running  9.1 miles
Swam  1972 yards
Body Sculpt classes 2
Zumba classes 1
Biking minutes 25

For my 3rd week my goals are these:  Swim once of 2000 yards, or twice of 1000 or more yards each.  Run 3-4 times and the distance doesn't matter this week, just run at least 3 times.  Bike once of 25 minutes or twice at 15 minutes each.  Get on the elliptical once and do at least 2 miles.  Teach my regularly scheduled classes which are 3 body sculpts and 1 Zumba.

I feel great this week.  I'm thankful that this week I was healthy enough to achieve my goals.

Totals for year:
Elliptical 2 miles
Running  13.7 miles
Swam   3522 yards
Body Sculpt classes 2
Zumba classes 2
Biking minutes 25

1st week's goal

Instead of New Year's Resolutions, I like to make weekly goals.  My first week's goal of 2014 was to run 3 times, do Zumba for at least 45 minutes, and swim twice.

I did just that.  I ran on Monday 1.6 miles, Thursday 1 mile and then on Saturday 2 miles.  On Monday I swam 14 laps and then on Saturday I swam 17 laps.  On Thursday I did Zumba for 50 minutes.

For my 2nd week my goals are these:  Swim twice, but a little further both times than the week prior.  Run 3 times, however run further each time than the week prior.  Get on my bike (which is on a trainer in the basement) and bike at least 20 minutes once this week.

Santa's Snow Shuffle 5K ish Fun Run--Cedar Falls,Iowa--Saturday, December 14, 2013

A very cold morning, but not too cold and not as cold as the week before in that race. Santa's Snow Shuffle is put on by http://www.trekmanracing.com/ and it's a great Fun Run around Christmas. There were no times and it's not a certified course, but so much fun. Almost everyone dresses up. The run ended up being 3.45 miles. It was snowing just barely the entire run. Such a beautiful outside to run in.

We almost didn't go to the race, even though we had registered for it months ago, we thought we might not go due to cold temperatures and crappy weather lately.  There was predicted bad weather coming in Saturday morning.  We decided Friday night to just go.  Jason was driving.  Good thing we did because we each won free entries into the Fools 5K put on in April by Trekman Racing!  And at the very end of the drawings for prizes, I won a sweet running jacket for Jason.  This was in addition to the chocolate, gloves, santa hats and amazing food post race.  I just love getting stuff free and seeing great running friends.

 A very happy fun morning.

A picture taken before we went running.  There is Kyle, Lisa, their children, Jason and I.  What a fun morning.

Starting out on the cold run.  Lisa was snapping pictures.  I have my full running mask on.

Jason stopping during running.  Not sure why he is facing that direction, the racers were going the other way.

Glad I had this cute outfit to run it.  It was actually perfectly warm.  I had on white running tights underneath the striped red and white hose.  The red suit was great.

After the run, here is a picture of Kyle, Jason and and I with icicles on our faces.

My friend Lisa Flaherty and I before the race.  Always great to see her.

Cool Christmas costumes.  Wonder how those were to run in?

My good friend Lisa Helland.  I don't get to see her often.  So glad I did this day.  She is so fun to be around.

the winners of the group costume.  Santa, a sleigh and all the reindeer.  Funny.