Week 43 - Week 52

Week 43
Friday:Ran 3.25 miles, walked .5 mile
Saturday: walked  1 mile
Sunday: Rest
Monday: Sculpt,  Ran 4.02 miles, walked  .5
Tuesday: Sculpt,  Ran 5.45 miles, Swam 1000 yards, walked . 5
Wednesday:Sculpt, walked . 5
Thursday: Sculpt, walked . 5

Totals for week 43
Ran 12.72 miles
Biked 0
Swam 1000 yards
Sculpt 4 classes
Walked 3.5 miles

Total for 2016
Ran: 1030.98
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  116,786 Yards = 66.36 miles
Sculpt classes:  159 classes
Walking: 165.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 44
Friday :  Ran 4 miles, walked  .5
Saturday : Ran 11.05 miles
Sunday : Swam 1968.50 yards, walked  .5
Monday: Sculpt, walked .5
Tuesday : Sculpt ,  Ran 10.44 miles, walked .5
Wednesday : Sculpt ,  Ran 2.02 miles, walked  .5
Thursday : Sculpt ,  Ran 2.03 miles, walked .5

Totals for week 44
Ran 29.54 miles
Biked
Swam 1968.50
Sculpt 4 classes
Walked 3 miles

Total for 2016
Ran: 1060.52
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  118,754.50 Yards = 67.47 miles
Sculpt classes:  163 classes
Walking: 168.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 45
Friday: Swam 2300 yards, Ran 2.04, walked .5 mile
SaturdayRan 3.19 miles
Sunday: Ran 10.61 miles, Biked 36 miles, Swam 1000 yards
Monday: Sculpt  and Ran 2.04 miles, walked .5 mile
Tuesday: Sculpt ,  ran 3 miles, walked 1 mile, walked .5 mile
Wednesday: Sculpt ran 6.28 miles, swam 1000 yards, walked .5 mile
Thursday: Sculpt, ran 2.03 miles, walked .5 mile

Total for week 45
Ran 29.19
Sculpt classes 4
Swam 4300 yards
Biked 36 miles
Walked 3.5 miles


Total for 2016
Ran: 1089.71
Biked: 709 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  123,054.50 Yards = 69.91 miles
Sculpt classes:  167 classes
Walking: 172 miles
Body Flow Classes:  10
Rowing machine 17 minutes


Week 46
Friday : Ran 4.03 miles, walked .5 mile
Saturday : Ran 5.50 miles, walked .5 mile
Sunday : Ran 6.13 miles, Swam 1100 yards
Monday : Ran 3.55 miles ,  Sculpt, walked .5 mile
Tuesday : Sculpt ,  Ran 2.03 miles, walked .5 mile
Wednesday : Sculpt ,  Ran 4.45 miles, walked .5 mile
Thursday : Sculpt , Ran 1.03 miles, walked .5 mile

Total for week 46
Ran 26.72
4 Sculpt classes
Swam 1000 yards
Walked 3 miles

Total for 2016
Ran: 1116.43
Biked: 709 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  124,054.50 Yards = 70.48 miles
Sculpt classes:  171 classes
Walking: 175 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 47
Friday :Ran 1.08, walked .5 mile
Saturday : Ran 13.20 miles, walked .5 mile
Sunday : Ran 26.80, walked 1 mile
Monday: Ran 1.08 miles, walked .5 mile
Tuesday: Sculpt ,  Swam 1000 yards, Ran 1.50 miles, walked .5 mile
Wednesday: Swam 1000 yards, Ran 1.15 miles, walked .5 mile
Thursday : Ran 4 miles, walked .5 mile

Totals for week 47
Ran 48.81 miles
Swam 2000 yards
1 Sculpt class
Walked 4 miles

Total for 2016
Ran: 1165.24
Biked: 709 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  126,054.50 Yards = 71.62 miles
Sculpt classes:  172 classes
Walking: 179 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 48
Friday: Rest, walked .5 mile
Saturday:  taught Zumba class, walked .5 mile
Sunday:  Ran 4 miles, walked .5 mile
Monday: Ran 2 miles, 47 minutes indoor biking, Sculpt, walked .5 mile
Tuesday : Sculpt, walked .5 mile
Wednesday : Sculpt, walked .5 mile
Thursday : Sculpt  and Ran 5.16 miles, walked .5 mile

Totals for week 48
1 Zumba
Ran 11.16 miles
47 minutes indoor biking
4 Sculpt
Walked 3.5 miles

Total for 2016
Ran: 1176.40 miles
Biked: 756 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  126,054.50 Yards = 71.62 miles
Sculpt classes:  176 classes
Walking: 182.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes
1 Zumba

Week 49
Friday : Ran 2.45 miles, Swam 1500 yards, walked .5 mile
Saturday : Ran 4 miles, walked .5 mile
Sunday : Ran 1.05 miles, walked .35 miles
Monday : Sculpt and ran 3.06 miles, walked .5 mile
Tuesday :Ran 3.08 miles ,  Sculpt, walked .5 mile
Wednesday :Sculpt ,  Ran 1.48, walked .5 mile
Thursday: Sculpt ,  Ran 2.03, walked .5 mile

Totals for Week 49
Ran 17.15 miles
Swam 1500 yards
Sculpt 4 Sculpt classes
Walked 3.35 miles

Total for 2016
Ran: 1193.55 miles
Biked: 756 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  127,554.50 Yards = 72.48 miles
Sculpt classes:  180 classes
Walking: 185.85 miles
Body Flow Classes:  10
Rowing machine 17 minutes
1 Zumba

Week 50
Friday: Ran 1.04 miles, Swam 1100 yards, walked .5 mile
Saturday: Ran 13.15 miles, walked 1.5 mile
Sunday: Ran 26.22 miles, walked .5 mile
Monday: Ran 1.06 miles, Swam 1000 yards, walked .5 mile
Tuesday: Ran 1.5 Sculpt, walked .5 mile
Wednesday: Ran 1 mile, Sculpt, walked .5 mile
Thursday: Sculpt, walked .5 mile

Totals for week 50
Swam 2100 yards
Ran 43.97 miles
Sculpt : 3 classes
Walked 4.5 miles

Total for 2016
Ran: 1237.52 miles
Biked: 756 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  129,654.50 Yards = 73.67 miles
Sculpt classes:  183 classes
Walking: 190.35 miles
Body Flow Classes:  10
Rowing machine 17 minutes
1 Zumba

Week 51
Friday: Rest, walked .5 mile
Saturday: Ran 4.35 miles, Swam 1200 yards, walked .5 mile
Sunday: Swam 2405 yards, walked .5 mile
Monday: Sculpt, walked .5 mile
Tuesday: Ran 4.02 miles, Sculpt,  Swam 500 yards, walked .5 mile
Wednesday: Sculpt,, walked .5 mile
Thursday: Sculpt and Ran 5.16 miles, walked .5 mile

Totals for week 51
Ran 13.53 miles
Swam 4105 yards
Sculpt 4 classes
Walked 3.5 miles

Total for 2016
Ran: 1251.05 miles
Biked: 756 minutes indoors 
Biked: 1248.87 miles Outdoors
Swam:  133,759.50 Yards = 76 miles
Sculpt classes:  187 classes
Walking: 193.85 miles
Body Flow Classes:  10
Rowing machine 17 minutes
1 Zumba

Week 52
Friday:Rest, walked .5 mile
Saturday: Rest, walked .5 mile
Sunday: Rest, walked .5 mile
Monday: Swam 2000 yards,  Biked indoors 41 minutes, Ran 7.07, Sculpt, walked .5 mile
Tuesday: Sculpt, Zumba, walked .5 mile
Wednesday: Sculpt,  Ran 4.40 miles, walked .5 mile
Thursday: Sculpt,  Zumba, walked .5 mile
Friday: Zumba, walked .5 mile
Saturday:  Rested, walked 2.15 miles

Totals for week 52
Ran 11.47 miles
Biked indoors  41 minutes
4 sculpt classes
3 Zumba
Swam 2000 yards
Walked 6.15 miles


Total for 2016
Ran: 1262.52 miles
Biked: 797 minutes indoors =13.28 hours
Biked: 1248.87 miles Outdoors
Swam:  135,759.50 Yards = 77.13 miles
Sculpt classes:  191 classes
Walking: 200 miles
Body Flow Classes:  10
Rowing machine 17 minutes
4 Zumba classes

Crossfit 4th Annual Sprint Triathlon - Oskaloosa, IA- Saturday, August 13, 2016

I found this outdoor triathlon and it was only 80 minutes away. The best part is it was in Oskaloosa, Iowa.  A great smaller town in Iowa.  It happens to be a town where some relatives of Amy's live.  Her Uncle Joe and Aunt Amy Larkin.  The best part of his triathlon is the swim is done in an outdoor pool!

Amy and I did our best considering the heat of a typical August day.  We placed 1st and 2nd in our age group and there were more than 2 in our age group.  After the race we went to lunch with Uncle Joe and Aunt Amy!  The bad part about this race is I lost a contact in the pool.  Weird and not sure how it happened, but when I took off my goggles after the swim it was gone, so it was probably stuck in my goggles, but I never found it.

Before the race began.

Not a great picture of my Garmin at the end of the race.  I actually swam with it.  This was for 500 meters in an outdoor pool, 12 mile bike and a 5K.  My final time was 1:35:24.  Not bad for a Sprint distance triathlon.

Right after Amy finished.  I was still beat red.  I had ran back to find her after I finished.

The race wanted a picture of everyone who placed. 

A finishing picture after getting cleaned up with our new shirts on!

Aunt Amy, Uncle Joe and Amy Larkin!

Solon Beef Days 5K-Solon, IA- Saturday, July 16, 2016

A beautiful morning for a short race.  Amy and I biked from home to Solon which was about 15 miles, completed the 5K, then biked 65 more miles.  For July the weather was absolutely gorgeous.  It was warm but not terrible.  It was 63 degrees with 5 mph winds, but 100% humidity.  I had great results for a day with high humidity.  They were:  A time of 28:52 and placed 10th of 19 in my age group.  Not too shabby.  Amy PRed again for a 5K.  Her time was 32:17.  Full results are here: Results  After the race we biked  on the Cedar Valley Nature Trail.  A super nice trail that I didn't even know existed until that day.

A great picture of Amy and I taken before the race.

Amy finishing strong in humidity.

The LONG bike ride.

About 30 miles from home we stopped for a late lunch here.  Our meals were fabulous.

Week 33 through 42

Week 33
Friday :  Rest, walked .5 miles
Saturday :  Ran 13.77 miles, Biked 12.20 miles, Swam 500 meters=547 yards
Sunday :Swam 547 yards then swam 2112 yards, walked 1 mile
Monday:Sculpt, walked .5 mile
Tuesday : Sculpt, walked .5 mile
Wednesday :Sculpt,  ran 3.45 miles, swam 1300 yards, walked .5 mile
Thursday :Sculpt, Ran 4 miles, walked .5 mile

Totals for week 33
Ran 21.22 miles
Biked 12.20 miles
Swam 4506 yards
Sculpt classes 4
Walked 3.5 miles

Total for 2016
Ran: 797.14 miles
Biked: 709 minutes indoors
Biked: 1153.45 miles Outdoors
Swam:  96,486 Yards = 54.82 miles
Sculpt classes:  122 classes
Walking: 123.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 34
Friday: Rest, walked 1 mile
Saturday : Rest, walked 1 mile
Sunday : Ran 26.45 miles
Monday : Rest
Tuesday: Sculpt, walked .5
Wednesday : Sculpt, walked .5
Thursday : Sculpt, Biked 11.59 miles
Walked .5

Totals for week 34
Ran 26.45
3 Sculpt
Biked 11.59 miles
Walked 3.5 miles

Total for 2016
Ran: 823.59 miles
Biked: 709 minutes indoors
Biked: 1165.04 miles Outdoors
Swam:  96,486 Yards = 54.82 miles
Sculpt classes:  125 classes
Walking: 127 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 35
Friday:Rest, walked . 5
Saturday :  Ran 10 miles, walked 1 mile
Sunday : Rest, walked .5
Monday: Swam 1550 yards, ran 3.03 miles, walked .5 Sculpt
Tuesday : Ran 3.10 miles, Sculpt, walked .5
Wednesday : Ran 2 miles, sculpt, walked .5
Thursday: Sculpt, walked .5

Totals for week 35
Ran 18.13
Swam 1550 yards
Walked 4 miles
Sculpt 4 classes

Total for 2016
Ran: 841.72 miles
Biked: 709 minutes indoors
Biked: 1165.04 miles Outdoors
Swam:  98,036 Yards = 55.70 miles
Sculpt classes:  129 classes
Walking: 131 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 36
Friday: Ran 5 miles, walked .5 miles
Saturday: Biked 21.43 miles, Swam 750 yards
Sunday: Ran 13.11 miles, walked 1 mile
Monday:Rest
Tuesday Sculpt, walked .5 mile
Wednesday Sculpt, walked .5 mile
Thursday Sculpt, Ran 1 mile, walked .5 mile

Totals for week 36
Ran 19.11 miles
Biked 21.43 miles
3 Sculpt classes
Swam 750 yards
Walked 3 miles

Total for 2016
Ran: 860.83 miles
Biked: 709 minutes indoors
Biked: 1186.47 miles Outdoors
Swam:  98,786 Yards = 56.13 miles
Sculpt classes:  132 classes
Walking: 134 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 37
Friday Swam 1550 yards, walked .5
Saturday: Ran 17 miles, walked .5
Sunday: Ran 5.09 miles, Swam1000 yards
Monday: Sculpt, walked.5
Tuesday: Sculpt, Swam 1000 yards, Ran 2.65 miles, walked .5
Wednesday:Sculpt,  Ran 4.28 miles, walked .5
Thursday: Sculpt,  ran 1.56 miles, walked .5

Totals for week 37
Ran 30.58
Biked
Swam 3550 yards
Sculpt classes 4
Walked 3

Total for 2016
Ran: 891.41
Biked: 709 minutes indoors 
Biked: 1186.47 miles Outdoors
Swam:  102,336 Yards = 58.15 miles
Sculpt classes:  136 classes
Walking: 137 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 38
Friday: Ran 3.25 miles, walked .5
Saturday: Rest
Sunday: Swam 1550 yards, Biked26.40 miles, Ran 6.2 miles, walked 1 mile
Monday: Sculpt, walked . 5
Tuesday: Sculpt , Swam 1000 yards ,  Ran 2.65 miles, walked . 5
Wednesday:Sculpt , ran 4.28 miles,walked .5
Thursday Sculpt ,  Ran 1.56 miles, Walked . 5

Totals for week 38
Ran 17.94
Biked 26.40 miles
Swam 2550 yards
Sculpt 4 classes
Walked 3.5 miles


Total for 2016
Ran: 909.35
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  104,886 Yards = 59.59 miles
Sculpt classes:  140 classes
Walking: 140.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 39
Friday: Rest, walked . 5
Saturday:  Ran 3.1 miles, walked 1 mile
Sunday:Ran 13.25 miles, walked 1 mile
Monday: Sculpt,  Swam 600 yards, Walked . 5
Tuesday: Sculpt, Walked . 5
Wednesday: Sculpt,  Ran 4 miles, Swam 1700 yards, walked .5
Thursday: Sculpt,  Ran 4.12 miles, walked .5

Totals for week 39
Ran 24.47
Biked
Swam 2300 yards
Sculpt 4 classes
Walked 4.5 miles

Total for 2016

Ran: 933.82
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  107,186 Yards = 60.9 miles
Sculpt classes:  144 classes
Walking: 145 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 40
Friday:Walked 2 miles
Saturday:Ran 23.02 miles, walked .5
Sunday:Swam 1500 yards
Monday: Swam 2000 yards, Sculpt, walked .5
Tuesday: Sculpt, walked .5
Wednesday:Ran 5 miles,  Sculpt, walked .5
Thursday: Sculpt, walked .5

Totals for week 40
Ran 28.02 miles
Swam 3500 yards
Sculpt classes 4
Walked 4.5 miles

Total for 2016
Ran: 961.84
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  110,686 Yards = 62.89 miles
Sculpt classes:  148 classes
Walking: 149.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 41
Friday:  Ran 6.30 miles, walked .5
Saturday:Swam 1200 yards
Sunday:Ran 3.15 miles, walked .5
Monday: Ran 4 miles, walked .5
Tuesday:Sculpt, walked .5
Wednesday: Ran 2.13 miles, Swam 1100 yards, walked .5
Thursday: Swam 1000 yards, Sculpt, Walked . 5

Totals for Week 41
Ran 15.58
Swam 3300 yards
Sculpt  classes 3
Walked 3 miles

Total for 2016
Ran: 977.42
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  113,986 Yards = 64.76 miles
Sculpt classes:  151 classes
Walking: 152.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 42
Friday:walked 3.5 miles
Saturday: Ran 26.38 miles, walked 2 miles
Sunday: Ran 13.36 miles, walked 2 miles
Monday: Sculpt,  Swam 1000 yards
Tuesday: Sculpt
Wednesday: Sculpt
Thursday: Sculpt, Swam 800 yards, ran 1.10 miles

Totals for Week 42
Ran 40.84 miles
4 Sculpt classes
Walked 9.5 miles
Swam 1800 yards

Total for 2016
Ran: 1018.26
Biked: 709 minutes indoors 
Biked: 1212.87 miles Outdoors
Swam:  115,786 Yards = 65.79 miles
Sculpt classes:  155 classes
Walking: 162 miles
Body Flow Classes:  10
Rowing machine 17 minutes 

Week 26-32 of Training

Week 26
Friday : Swam 1300 yards, walked .5 miles
Saturday : Ran 26.36 miles, Swam 650 yards
Sunday : Biked 5.80 miles
Monday: Biked 33 miles, Sculpt class, walked .5 miles
Tuesday : Ran 3.1 miles, Sculpt, walked .5 miles
Wednesday :Walked 2.5 miles, Sculpt
Thursday : Sculpt, walked .5 miles

Totals for week 26:
Swam 1950 yards
4 Sculpt classes
Biked 38.80 miles
Ran 29.46
Walked 4.5 miles

Total for 2016
Ran: 690.59  plus
Biked: 709 minutes indoors
Biked: 406.90 miles Outdoors
Swam:  71,650 Yards = 40.71 miles
Sculpt classes:  98 classes
Walking: 90.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 27
Friday:  Swam 2000, Ran 4.15 miles, Biked 5.5 miles, walked .5 miles
Saturday:  Biked 56.50 miles
Sunday:  Swam 330 Yards, Biked 5.5 miles, Ran 2 miles, Walked 3.5 miles
Monday:Biked 52 miles, walked .5 miles
Tuesday:Sculpt, walked .5 miles
Wednesday:Sculpt, Ran 3.26 miles, Swam 1100 Yards, walked .5
Thursday :Sculpt, Swam 1100 Yards, Ran .5 miles, walked .5 miles

Totals for week 27:
Swam 4530 yards
Ran 9.91 miles
Biked 119.50
4 Sculpt classes
Walked 5.5 miles


Total for 2016
Ran: 700.50 
Biked: 709 minutes indoors
Biked: 526.40 miles Outdoors
Swam:  76,180 Yards = 43.28 miles
Sculpt classes:  102 classes
Walking: 96 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 28
Friday :Ran 4.01 miles, Swam 1600 Yards
Saturday: Biked 35.37 miles, Ran 9.45 miles, walked 2 miles
Sunday : Swam 1900 yards
Monday: Sculpt, Walked 2.5 miles, Ran .5 miles
Tuesday: Sculpt, Ran 3.5 miles
Wednesday:Swam 1800 Yards, Walked 1.5 miles, Sculpt, biked 15.66 miles
Thursday: Ran 5.06 miles, Sculpt

Total for Week 28
Ran 22.52 miles
Swam 5300 yards
Biked 51.03
Walked 6 miles
Sculpt 4 classes

Total for 2016
Ran: 723.02
Biked: 709 minutes indoors
Biked: 577.43 miles Outdoors
Swam:  81,480 Yards = 46.30 miles
Sculpt classes:  106 classes
Walking: 102 miles
Body Flow Classes:  10
Rowing machine 17 minutes


Week 29
Friday : Swam 1500 yards, walked .5 miles
Saturday : Biked 80.30 miles, Ran 3.1 miles, walked 2 miles
Sunday : Rested a lot
Monday: Sculpt, ran 3.1 miles ,swam 1000 yards, biked .75 miles, walked .5 miles
Tuesday : Sculpt, walked .5 miles
Wednesday : Ran 20 miles, Sculpt, walked .5 miles
Thursday :Sculpt, walked .5 miles

Total for Week 29
Ran 26.2 miles
Biked 81.05 miles
Swam 2500 yards
4 Sculpt
Walked 4.5 miles

Total for 2016
Ran: 749.22 miles
Biked: 709 minutes indoors
Biked: 658.48 miles Outdoors
Swam:  83,980 Yards = 47.72 miles
Sculpt classes:  110 classes
Walking: 106.5 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 30
Friday: Swam 2300 Yards, walked .5 miles
Saturday : Swam 500 yards, walked 1 mile, biked 4 miles
Sunday : Biked 51.65 miles, walked .5 miles
Monday : Biked 77.05 miles, swam 300, walked 1 mile
Tuesday : Biked 62.67 miles, walked 1 mile
Wednesday : Biked 100.50 miles, walked 1 mile
Thursday : Biked 52.71 miles, walked 1 mile

Totals for week 30
Ran zero miles-Ragbrai week
Swam 3100 yards
Biked 348.58 miles
O Sculpt classes
Walked 5.5


Total for 2016
Ran: 749.22 miles
Biked: 709 minutes indoors
Biked: 1007.06 miles Outdoors
Swam:  87,080 Yards = 49.48 miles
Sculpt classes:  110 classes
Walking: 112 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 31
Friday : Biked 71.39 miles, walked 1 mile
Saturday : Biked 53.80 miles, walked 1 mile
Sunday : Rest
Monday : Swam 1000 yards, Sculpt, walked .5 miles
Tuesday : Sculpt, walked .5 miles
Wednesday : Sculpt, Ran 1 mile, walked .5 miles
Thursday : Sculpt, walked .5 miles

Totals for week 31
Ran Ran 1 mile
Biked 125.19 miles
Swam 1000 yards
Sculpt 4 classes
Walked 4 miles

Total for 2016
Ran: 750.22 miles
Biked: 709 minutes indoors
Biked: 1132.25 miles Outdoors
Swam:  88,080 Yards = 50.05 miles
Sculpt classes:  114 classes
Walking: 116 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Week 32
Friday : Rest, walked .5 miles
Saturday : Ran 13.34 miles, walked 1 mile
Sunday: Swam 2000 yards, walked .5 miles
Monday:Sculpt, ran 3.6 miles, walked .5 miles
Tuesday:Sculpt, ran 3.35, swam 700 yards, walked .5 miles
Wednesday :Biked 9 miles, Sculpt , walked .5 miles
Thursday : Swam 1200 yards, ran 5.41 miles,  Sculpt ,  walked .5 miles

Totals for week 32
Ran 25.70
Biked 9 miles
Swam 3900 yards
Sculpt  4 classes
Walked 4 miles

Total for 2016
Ran: 775.92 miles
Biked: 709 minutes indoors
Biked: 1141.25 miles Outdoors
Swam:  91,980 Yards = 52.26 miles
Sculpt classes:  118 classes
Walking: 120 miles
Body Flow Classes:  10
Rowing machine 17 minutes

Midnight Madness - Saturday, July 9, 2016 - Ames, Iowa

Midnight Madness is a race in Ames, IA that is run in the evening in July. Usually it's super hot. This night wasn't so bad.

 I wanted Amy to sign up because she needed to run 9 miles as a training run for her half marathon training, and this was 9.3 miles, Perfect. The race is a 15K split into 2 races. First a 5K race, then a 10K race. You can do either one or both. The 10K is just a double loop of the 5K course, so if you do the entire 15K you see the same spectators 3 times.

 We started out great. Amy actually PRed her 5K distance. The 10K was a different story. Amy was tired by 7 total miles in (mile 4 of the 10K) which was the 2nd loop of the 10K, she didn't want to run anymore. We did a lot of walking that 2nd loop of the 10K, but got it done!

We might have been tired because we did a long bike ride earlier that day.

Results are here:  The RESULTS

Started the day with a long bike ride with all these ladies.

A picture before midnight madness started with Russell, James,Amy and I!

Tri in July - Super Sprint Triathlon - Sigourney, IA - Sunday, July 3, 2016

There is no way you could ever have more perfect weather in July for a triathlon. Today was just amazing. It started at around 58 degrees and just stayed in the low 60's with low humidity the entire race, with a nice breeze.

This race is a super sprint triathlon in a small town.  A fun race that you can sprint all out for the entire thing.  Only 300 yards swimminginan outdoor pool, so no openwater! Then almost 6 miles biking and a 2 mile run.  Perfect for a first time triathlete.

I talked my friend Chris into doing her first Tri.  She did great.

The shirt

A picture before the triathlon began.

My garmin time.  I beat my last time 4 years ago by 3 1/2 minutes.

Chris finishing her first triathlon.

The three of us after the Tri.  We all did great and were happy.

Chris placed in her age group!

By some miracle I also placed in my age group.

Water bottle in race packet.

Close up of my medal!!!

Quad Cities Triathlon 2016 - Saturday June 18, 2016- Davenport, IA

An absolutely perfect morning for a triathlon. Couldn't ask for a better day. Tyler, Amy and I all stayed in the same hotel room to save money and because the hotel had only one room left with a King bed we all shared it.

 Yes, three people in the same bed.  Nice that the bed was massive.  None of us touched all night.  I got the middle so I was happy.

We woke extremely early, body glided everything,  dressed, loaded our bikes and left.

This was Amy and Tyler's first outdoor triathlon so they were a bit nervous.   I was nervous because I always freak out in the water portion of the race.  I very much dislike open water swimming.

The race went well for all of us.  I didn't go as fast on the bike as I thought I had so I was disappointed with my bike time. But I didn't panic at all in the swim and that's huge for me.  Amy who just learned to swim in January completed the entire triathlon and was happy.  Tyler did excellent for his first time out with really fast times in all three sports.

Results are Here  if you care.

Me, Amy, Tyler

My bike spot

Our feet pre race

Us three showing off our race tattoos

The sunrise that morning. 

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

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

Flying Pigs Duathlon-Washington, IA- Saturday, August 1st

The morning was beautiful when we got in the car at 6a.m. to drive to Washington Iowa from Iowa City. Jason and I both said almost in unison that we hoped the weather would be this perfect for the race in 2 hours.

It did warm up a little, not too bad, but enough that running was uncomfortable.  It could have been worse I guess.  Jason and I love this small town race.  It started back in 2010.  We raced with Brenden as a 3 person team.  Brenden did the 5K, Jason did the 20 mile bike ride, then I did the 1.5 mile run at the end.  The first year we placed 2nd out of all the teams.  Then we skipped a year and did the race again in 2012.  That year Brenden came along and we raced as a 3 person team again, this time placing 1st overall out of the 3 person teams.   This year Brenden wasn't able to be with us so Jason and I both decided to do this race by ourselves for the entire thing.

The first 5k went well for me.  I became hot around mile 2 but pushed through for a 28 minute finish.  Then the 20 mile bike portion began.  The wind was in my face and it seemed uphill almost the entire way out for the 10 miles.  I couldn't seem to do much faster than a 3:45-4:00 minute mile on the way out to the turn around.  Then it was like my legs warmed up and the wind was at my back, oh yes it was.  2:30 miles, 2:45 minute miles, 3 minute miles almost the entire way back.  That was nice.  AND it was downhill for most of it.  So great because I was getting tired.  I passed about 6 people on the bike which was good because I'm not a fast runner.  The 1.5 mile run seemed hard, but I managed 9 minute miles and finished the race in a respectable 1:57:01

There are bagels, bananas and cold water after the race.  I would do this one again.  Great small town race.

Jason and I before the race started.  

Had to get a race selfie.  We were ready to race!

Posing with the bike.

Jason with his bike.

Quad Cities Sprint Triathlon - Saturday, June 20, 2015, - Davenport, Iowa

Quad Cities Triathon is a Sprint Distance Triathlon in Davenport, Iowa at 7 a.m. The weather was perfect this year and didn't really start getting warm until the running portion of the race.  Jason and I did this race together.


This Sprint Triathlon was a 600 Yard swim, 15 mile bike ride and then a 3.1 mile run.  Not all Sprint distance tris are created equal.  I wish they were because then personal records would be easier to track for your progress.  One great thing about doing the same race for the 2nd time out is that I knew I had improved and I'm two years older so I'm doing something right in training.  I wasn't sure how I would do because I just completed a marathon just 2 weeks prior to this race.

Here are my comparison stats:

2013   My overall time was 1:50:15

Swim time 16:07
Transition 1 time:  3:23 (your time getting out of the water, getting shoes on, getting wetsuit off, getting on bike and out of transition area)
Bike time: 57:11
Transition 2 time:  51 seconds (your time getting off your bike, hanging up your bike, getting helmet and sunglasses off and getting out of the transition area):
Run time:  32:42

In my age group for 2013 I was 24th out of 33 in my age group and 146th place out of 206 women

2015   My overall time was 1:45:40

Swim time:  15:28
Transition 1:  3:37
Bike:  54:07
Transition 2 time 44 seconds
Run time:  31:44

In my age group for 2015 I was 28th out of 39.  I was 145th place out of 237 Women.


So from looking at all those stats I have shaved a little time off the swim, but still have tons of work to do in that area.  Not panicking in the water would help me a ton.  But so far it happens every time and then I have to flip to my back and end up swimming back stroke as fast as possible.

My transition 1 time was slightly longer this time
My bike time was 3 whole minutes shorter, so that was nice.
My transition 2 time was 7 seconds shorter
My Run time was 58 seconds shorter.

So overall I did better, but still lots of work to do. I would like to be in the top 10 in my age group.  I am glad that I finished for that is the most important part to me, however I can do better with more training.


Full results are here:  http://www.qctriathlon.com/results.htm   if you really care.

A great race to do every year.  Very well organized and fun!

Ready to race, showing off our race tats!

Jason posing with his bike.

With the bike before the race started.

Jason coming out of the water. 

Jason running.  The look on his face is how I felt running.
I just tried to smile through my pain.

Me during the run portion.  I knew the photographer was taking
pictures so I smiled even though I was dying.  You try running after you have
swam as fast as you could for an average of 12 laps in a pool there and back, then biked
at a racing pace for 15 miles, then try and run.  It hurts, but it's awesome to finish!