Sunday, January 4, 2015

Week 1 of 2015 with goals written out.

Happy New Year 2015!!!

I like to set goals all the time, mostly weekly because I feel those are easier to achieve and won't let you down if you miss a weekly goal.

I also like to make "what I call Ultimate Goals"

Here are a few of mine for the year of 2015:

  • Complete an Olympic and Half Ironman Triathlon
  • Do a Sprint Triathlon faster than I've done it in the past, so that means faster than 1:44:29 for a 600 yard swim, 15 mile bike and 5K run.
  • Run the Air Force Triple race and complete it strong, meaning at the end of the 23.1 miles I still feel like I could run more.  This race is something I have registered for, it is on September 18th and 19th in Dayton, Ohio.  You run a 5k on Friday night, then on Saturday morning run the 10K at 7:30 a.m., you then have to finish the 10K within the hour no matter what because the half marathon starts at 8:30 a.m.  I have wanted to do this for 3 years, but didn't have a 10K timed race under an hour yet.  Now I do so I'm ready.  I'm currently, most times doing a 10K distance under an hour in practice, so I'm looking forward to my next 10K timed race to see how that goes.
  • Try for milage every day. Even if it's a walk on Sunday, that is mileage.
  • Swim at least once a week.  
  • Run over 1000 miles this next year.  Last year I did 834.60 miles.  I know I can do better than that.
  • Bike more often, try for once a week.
  • Eat more fruits and vegetables every day.

Here is how the first week of 2015 actually went:

Monday:taught Sculpt and Zumba
Tuesday:taught Sculpt
Wednesday: Ran 5.40 miles  22 degrees, 15 mph winds
Thursday:  Ran 5.45 miles.  32 degrees,  15 m.p.h. winds, taught Sculpt
Friday:Ran Sprint intervals for 3.5 miles on a treadmill, swam 700 yards, lifted weights.  Ran 2.05 miles outside. Total running for the day was 5.55 miles
Saturday: Ran 6.40 outside 36 degrees.
Sunday: Speed Walked, partially ran because dog dragged me 1.15 miles.

Totals for Week 1:

Sculpt classes:  3
Zumba classes:  1
Ran 22.80 miles
Swam:  700 yards

Good about week 1:  Was active every day with Sunday being the lightest day for a rest.
Happy about my mileage on the days I went out.  Trying to be more consistent with doing mileage every day.

Bad about week 1:  Didn't bike

Goals for week 2:  Bike and swim  once.  Run more miles than I did last week.  Eat better than last week.  With the holidays I was naughty.

Sunday, December 28, 2014

Last week of 2014. Week 52 of Exercise

It's been a great year of health and exercise.  For once I haven't had a running injury.  I was able to run all year long and feel great.  The things I will change for next year are the following;  I plan to bike, run and swim more in 2015.  My numbers below reflect a good year, but I know I can do much better.  My next post, which will be week 1 of 2015 will have my Ultimate goals for 2015 which are the goals I'd like to achieve and know I can achieve, and then I'll set weekly goals.

Good things for the year:  I ran more than in 2013 by over 300 miles. I tried a Nia class and a Cross fit class.  Both classes I liked, but don't have time with my current teaching schedule to continue taking them.  I could have done more miles on the elliptical, however I chose to sleep in more this year on bad weather days.  Below is how my week and year went.

Week 52 of 2015
Monday:Sculpt and Zumba
Tuesday: Ran 7.06   2 Sculpt classes
Wednesday:  Ran 3.13
Thursday: Ran 2.06 (ran both miles with Abby)
Friday:Sculpt
Saturday: Sculpt and ran 8.17 miles (6 miles with Tyler, 2.17 miles by myself)

Totals for week 52:
5 Sculpt classes
1 Zumba class
Ran 20.42 miles

Totals for the year:

Elliptical 28.47 miles
Running 834.60 miles
Swam 25,387.30 yards (14.42 miles)
Body Sculpt classes 174
Zumba classes 31.5
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175




Week 51

Week 51
Monday:  Ran 2.08 miles.  1 mile with Abby. Sculpt and Zumba
Tuesday: 2 Sculpt classes
Wednesday: Sculpt and ran 2.10 miles
Thursday:  rest
Friday:Sculpt
Saturday:6.02 miles running.

Week 51 total:
10.20 miles running
1 Zumba, 5 Sculpt classes


Totals for the year:
Elliptical 28.47 miles
Running 814.18 miles
Swam 25,387.30 yards (14.42 miles)
Body Sculpt classes 169
Zumba classes30.5
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175


Sunday, December 14, 2014

Week 50

Monday:  Sculpt and Zumba
Tuesday:  2 Sculpt classes, 2 mile run, 650 yard swim
Wednesday:Elliptical 1 mile, Sculpt
Thursday:  Ran 3.15
Friday:  Ran 4.55, Sculpt
Saturday: shopping all day, lots of walking
Sunday: nothing.

Good for week 50 Exercised most of the week, Fit in a swim and some time on the elliptical.
Bad for week 50.  Didn't run as much as I needed to.  Should have ran on Saturday because the weather was perfect.

Totals for week 50:
5 Sculpt classes, 1 Zumba, 650 Yard Swim, 1 mile on the elliptical.  9.70 miles running.

Totals for the year:
Elliptical 28.47 miles
Running 803.98 miles
Swam 25,387.30 yards (14.42 miles)
Body Sculpt classes 164
Zumba classes 29.5
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 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 51:  Swim bike and run.Complete all scheduled classes.




Week 49

Monday: Sculpt and Zumba
Tuesday:  2 Sculpt classes.
Wednesday:  Ran 5.10 miles, 1/2 of 1 Zumba class
Thursday:ran 3 miles
Friday:  Sculpt


4 Sculpt classes, Ran 8.10 miles, 1.5 classes of Zumba


Totals for the year:
Elliptical 27.47 miles
Running 794.28 miles
Swam 24,737.30 yards (14.05 miles)
Body Sculpt classes 159
Zumba classes 28.5
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Tuesday, December 9, 2014

week 48

Monday:  Sculpt and Zumba
Tuesday:  2 Body Sculpt classes and ran 2.06 miles.
Wednesday:  none
Thursday:  Ran 5.09
Friday:  Ran 4.08
Saturday:  none

Totals:  Ran 11.23
3 Sculpt classes

Today for Week 48

Elliptical 27.47 miles
Running 786.18 miles
Swam 24,737.30 yards (14.05 miles)
Body Sculpt classes 154
Zumba classes 27
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 miles
Step classes 2
Yoga classes 6
Nia classes 1
Cross Fit class 1
Push ups on toes outside of teaching class:175

Sunday, November 23, 2014

Week 47 of 2014

Goals for next week, Get in the pool and swim at least 1000 yards, bike indoors on the trainer, Run 5 separate times, teach all regularly scheduled classes.  Feel better.


Monday: Body Sculpt and Zumba
Tuesday:2 Body Sculpt classes
Wednesday:Body Sculpt
Thursday:Ran 2.14 miles
Friday:ran 3 miles, Body Sculpt
Saturday:Ran 8.07 miles
Sunday:walked 2.10 miles

Ran 13.21 miles, 5 Body Sculpt,  1 zumba

Good for week 47:  by Thursday finally felt better so I ran.  Even though I didn't feel good the first half of the week I still completed my scheduled classes.

Bad for week 47: Didn't swim or bike.

Totals for year:
Elliptical 27.47 miles
Running 775.95 miles
Swam 24,737.30 yards (14.55 miles)
Body Sculpt classes 151
Zumba classes 27
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 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 48:  Swim, bike and work on my elliptical at least once.  Run 5 times or more.  Try to hit 25 miles for the week.

Sunday, November 16, 2014

Week 46 of 2014

Goals for week 46:  Run at least 25 miles, swim once, bike once.  Elliptical at least 2.50 miles.


Monday;  Ran 3.17 miles
Tuesday:Sculpt, ran 5.10 miles, Sculpt again.
Wednesday:Sculpt, Elliptical .75 mile
Thursday:Sick and Rest
Friday: Sick and Rest
Saturday: Ran 7.05 miles (.85 warm up before 5K, 3.20 was 5K race, ran 3 miles as a cooldown).
Sunday: none, still sick, not sure how I pulled off 7 miles yesterday.

totals for week 46:
ran 15.32 miles
3 Sculpt classes
.75 mile of Elliptical

Good for week:  Ran 4 separate times.  Got on the elliptical, just didn't do much because I didn't feel good.

Bad for week 46:  Didn't feel good all week, not sure how I ran at all when I did.  Missed teaching 2 Sculpts and Zumba because of feeling like garbage.


Totals for year:
Elliptical 27.47 miles
Running 762.74 miles
Swam 24,737.30 yards (14.05 miles)
Body Sculpt classes 146
Zumba classes 26
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 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 next week, Get in the pool and swim at least 1000 yards, bike indoors on the trainer, Run 5 separate times, teach all regularly scheduled classes.  Feel better.

Monday, November 10, 2014

Week 45 of 2014

Goals for week 45:  Bike once, run 5 times, swim once.


Monday:  Ran 5.0 miles, Sculpt
Tuesday:  taught Body Sculpt twice
Wednesday: ran 4.05 miles, taught Body Sculpt
Thursday:Elliptical 2 miles, ran 3.10 miles
Friday:Sculpt
Saturday:Ran 4.10 miles
Sunday: Rest

Good for week 45:  ran 4 times, got on the elliptical for a couple miles.
Not so good for week 45:  didn't run on Friday like I had planned.  Didn't bike or swim.
Totals for week 45:
Ran 16.25
Elliptical 2 miles
5 Body Sculpt classes

Totals for year:
Elliptical 26.72 miles
Running 747.42 miles
Swam 24,737.30 yards (14.55 miles)
Body Sculpt classes 143
Zumba classes 26
Biking minutes 762 (12.7 hours) Indoors
Biking miles outside 311.09 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 46:  Run at least 25 miles, swim once, bike once.  Elliptical at least 2.50 miles.

Sunday, November 9, 2014

Screaming Pumpkin - Saturday October 25, 2014 5:50 p.m. - Peoria, IL

Last two years I have done this race it has been super cold, like bitter, but this year I could wear shorts and by the end of the race I was too warm because I was giving it my all. Perfect running weather for an October night!

This race takes place in Lower Glen Oak Park, in Peoria, IL.  You run through Springdale Cemetary.  It is the hilliest course I've ever ran in my life.  Here is the WEBSITE that tells you all about it.  Here are results if you care:  Full results!

There was a costume contest.  Both Jason and I participated, but at his request there are no pictures of his costume because he absolutely HATES to dress up.  He really doesn't even like Halloween, yet I love it.  Anyway, I dressed as the Bearded lady from the circus and won 3rd place.  However the prize was tickets to a hockey game in Peoria on Sunday, November 9th, which is today.  So I advertised them on facebook to see who would want them and found someone that lives in Peoria that was super excited to go to that game and I mailed them my tickets.

The race started about 3 minutes after they advertised it would so that was at about 5:53p.m.  I ran as fast as I could until the first long steep hill.  Hills just zap me.  I practice them all the time, seriously.  I run hilly routes on purpose so that flat routes will be easy for me, but then I get to hills in a race and don't do well.

Two years ago I ran this race for the first time but because I went off the course and fell in a ditch, I sprained my ankle.  I should have stopped at that point and waited for medical to arrive, then.  Instead my friend that I was with insisted I walk on it and then try and run.  I did that and I only ended up running because I was finishing faster and getting the pain over with.  It was a super painful night which ended up costing me over a year of therapy on the ankle, a boot, crutches and lots of pain.  My lesson I learned is "Never go off the course".  Anyway that final time that year was 1:37:01.  I walked so much of that course and took a long break when initially getting hurt..  The next year in 2013 I ran with my husband and good friends Lisa and Kyle.  We ran most of it, but goofed off so much of that race.  Our time was 1:36:58.

This year I took the race seriously.  Jason and I were both trying to have a great race time.  My PR for a Quarter Marathon (6.55 miles) was set in Columbus, Ohio the first Saturday of May in 2013.  I was still having significant ankle pain, but was able to run for the most part without pain.  That record was 1:12:15 and was set on a totally flat course.  I was determined to beat that this year, even though this course was extremely hilly, I am very healthy this year and no longer suffer from ankle pain.  So I thought, hilly or not, I'm beating that time.  Sure enough I did.  My chip time was 1;08:40.  I knew I could do even better than this, however with running a 5K that morning and having a side cramp for most of this race, I'll take just a 3:35 minute PR.  I know now that had this been a flat course I could have really killed it because in my last half marathon, I hit the 6.55 point at 1:02 something, so I have it in me for another major PR at some point!   Jason and I ran together until mile 5 when I told him to just go.  He finished in an amazing 1:05:24 for this hilly course.  So a PR for both of us.

Good things about this race:
The finishing medal is awesome!  One of my most favorite finishing medals.
The bib for your scrapbook is nice.
It was chip timed by a company that does immediate finishing results.  Basically they are posting your results before you even have a chance to look them up.  Cool!
Amazing food after the race.
Unique race.  How many races do you know are at night running through a cemetary?
Extremely organized
Medical help on the course.
amazing true to size dri fit long sleeve shirt.
costume contest

Not so great things about this race:
That course is the hilliest, craziest course ever. (If you despise hills, then don't even sign up wimp.)
It's dark and the course has some places that you could trip and fall, so make sure you have a light on your body that you can see the ground at all times.
Lots of course debree like pinecones, rocks,hedge apples, lots and lots of leaves that can be slippery if wet, potholes, broken cement and much more.
Only one water station and you hit that twice, but I felt like there should have been something like at mile 2.5 or 3.  Not sure how those marathoners on this course do with lack of water, but hopefully okay.

I have a few pictures:


Before the race.

Another before the race with the giant cat.

Amazing finishing medal.

The dri fit long sleeve shirt that is awesome!