Week 14 of Marathon training

Monday: Les Mills Body Flow class, Body Sculpt, walked 1/2 mile
Tuesday:Body Sculpt, Swam 1200 yards, Ran 5.03 miles, Body Sculpt, walked 1/2 mile
Wednesday:Ran 6.08 miles, Body Sculpt, walked half mile
Thursday:  Ran 9.28 miles, walked 1/2 mile
Friday:Swam 1500 yards, Sculpt, walked 1/2 mile
Saturday:Swam 3000 yards, Ran 13.13 miles
Sunday: Biked 4.11 miles


Totals for Week 14 of Marathon Training and week 19 of 2015
Sculpt classes: 5
Body Flow class:  1
Swam: 5700 yards = 3 miles 420 yards
Ran:33.52 miles
Biked:4.11 miles
walked:2.5 miles


Totals for Year 2015
Swimming:  57,728 Yards=   32 miles 1408 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 57.59 miles
Zumba class:        5.5 classes
Sculpt class:        92 classes
Les Mills Body Pump:  1 class
Les Mills Body Flow class:    13 classes
Walking:   40.55 miles

Running:      477.42 miles

Dam to Downtown 10K,April 18, 2015-- Iowa City, IA

The night before this race I posted on Facebook that I knew I could beat my last personal record of 59:23 in the 10K that I had just set the summer before.

After I posted my public goal I panicked a little because I realized that this course the next day was super hard for 10K's.
I knew I had to do my very best then I could achieve this great goal. The problem was this course is not race friendly.  It has at least 5 LONG STEEP HILLS and the entire course is rolling hills and harder than I had remembered.

I have ran this course twice in the past.  First in 2010 and my time was 1:05:58, then in 2012 when I was 39 I ran again for a time of 1:01:28.  So then I started to doubt myself.  I am 3 years older, have I gotten faster?

I warmed up with a very slow 2 mile run, some stretches, and leg exercises.

We all walked across the bridge over the Dam and waited for the start gun.

I started out faster than my comfort pace and hit the first hill.  I ran the hill just fine.  The 2nd hill happened And I was able to run it just fine.  Then the 3rd long hill.  Somehow I had blocked that hill out.  I did well until near the top and then walked it.  My legs were on fire.  I wasn't sure that I could run another 3 miles.  Those hills were bad.

I really struggled through the next 2.5 miles.  Dubuque hill really kicked my butt.  Then there was Tyler Sullivan at mile 5.7 on the side of the road.  He started to run with me to help me finish strong.  He talked to me and pushed my pace.

I ended up getting a new PR by 21 seconds.  I know to some this isn't much but on this course it was a lot.  Plus it was a 2 minute 26 second PR on this course 3 years later.  I feel that a 56 minute 10K is within reach on a flat course.

Here are the results for this year:2015 RESULTS.  Now for some pictures

My watch that shows my recorded time.

A picture my friend Susan took before the race.  I look scared to death which I kind of was.

Jason got this picture of me almost at the finish line!

Caleb, his girlfriend Megan and a sign Caleb made.  Too funny

My good friend Tyler Sullivan who helps me run faster.  Tyler placed 3rd overall in the race.  He is super fast.

My bib

Front of shirt

Back of shirt.

Live Healthy 5K-Saturday, April 11, 2015-West Liberty, Iowa

I only signed up for this race because it was $10.00 and I thought it was on a different weekend. Turns out it was on the day I had to run 15 miles. I got through it but didn't push it with speed at all because I knew I had 9 more miles at the end.  I was super tired when the morning was over.  It was kinda cold that morning so I ran in a long sleeve shirt and running tights.

Here are the results if you really care that much:  results

My bib with the finishing medal I was given when I finished the race on the left.  Then the 2nd place medal I won in my age group on the right.

The shirt.

This day I had to run 15 for my marathon training.  I ran 3 before the race, then did the 5K (3.1 miles) then did 9 more miles, then traveled home.  Here is a picture of my Garmin watch showing how long it took me to run 15 miles!

Fools 5K--Saturday April 4, 2015 - Cedar Falls, IA

A beautiful morning for a race.  A little cold, but perfect to try and run a personal record.  My friend Tyler ran the race and finished 6th Overall out of 988 total people.  Here are my results if you really care:  Michelle's Individual results   After the race was the best food you will ever get after a 5K race.  There were breakfast burritos, yogurt, donuts, cookies, fruit, granola bars, chocolate milk, and much more!

Me finishing in record time.  My official chip time was 26:51 which is a 5K certified course personal record.

Fun picture after the race.

Lisa and I after the race.

This is what my bib should have looked like, instead several racers and I were given last year's left over bibs.  Super tacky in my opinion.  I put this one that someone mailed to me in my scrapbook.

Here was my actual bib for this year's race with LAST YEAR'S DATE.

Front of shirt.

Back of shirt.

Week 13 of Marathon training

Monday:  Swam 750 yards, Body Flow class, Ran 4.03 miles, taught Body Sculpt, walked 1/2 mile
Tuesday:  Ran 9.03 miles, taught Body Sculpt, Body Flow, walked 1/2 mile
Wednesday:2100 Yards, Ran 5.03 miles, taught Body Sculpt, walked 1/2 mile
Thursday: Rest
Friday: Walked 1 mile
Saturday: Ran 18.1 miles, walked 1 mile (1 mile running warmup, 13.1 mile race and 4 mile cool down run)
Sunday:  Walked 1.5 miles

Totals for Week 13 of Marathon Training, week 18 of 2015
Swam 2850 yards =1 mile 1090 yards
2 Body Flow Classes
Walked 5 miles
3 Body Sculpt classes
Ran 36.19 miles

Totals for Year 2015
Swimming:  52,028 Yards=   29 miles 988 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 53.48 miles
Zumba:        5.5 classes
Sculpt:        87 classes
Body Pump:  1 class
Body Flow:    12 classes
Walking:   38.05 miles

Running:      443.90 miles

Week 12 of Marathon Training

Monday:  Ran 3.10 miles, Swam 650 Yards, Body Flow class, Body Sculpt class, walked .5 miles
Tuesday:  Body Sculpt class, Ran 5.60 miles, Body Flow class, walked .5 miles
Wednesday:Sculpt, walked .5 miles
Thursday:Ran 7.14 miles, Swam 650 yards, walked .5 miles
Friday:Sculpt, walked .5 miles
Saturday:Ran 13.25 miles, Swam 700 yards
Sunday:22.38 mile bike ride

2 Body Flow classes
4 Body Sculpt classes
Swam 2000 yards
Ran 29.09 miles
Walked 2.5 miles
Biked 22.38 miles

Totals for Year 2015
Swimming:   49,178 Yards=   27 miles 1658 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 53.48 miles
Zumba:        5.5 classes
Sculpt:        84 classes
Body Pump:  1 class
Body Flow:    10 classes
Walking:   33.05 miles

Running:      407.71 miles

Doc Dash 2015 5K - Iowa City, IA

It was a very cold morning.  I ran 5 miles as a warm up and then ran the race then 5 miles as a cool down.  The race course was hilly and I didn't like it but still raced hard and did my best.

 Here is the link Results:  LINK

I was 3rd of 15 in my age group!

Race Race number with age group medal that I won.

Back of medal

A picture someone took of me took of me on the course.  I think I look funny.

Week 11 of Marathon training

Week 11 of 18 of Marathon Training.


Monday:Sculpt and stretching, painting walls, walked 1/2 mile
Tuesday:Ran 3.13 miles, Sculpt times 2, walked 1/2 mile
Wednesday: Swam 1800 yards, ran 5.04 miles, Sculpt, walked 1/2 mile
Thursday:ran 8.17 miles, biked 8.10 miles, Flow yoga, walked 1/2 mile
Friday: Swam 1100 yards, Sculpt, walked 1/2 mile
Saturday: Ran 16.19 miles
Sunday: Stretching

Totals for week 11 of marathon training.
Ran 32.53 miles
Swam 2900 yards
5 Sculpt classes
1 Body flow class
Walked 2.5 miles
Biked 8.10 miles

Totals for Year 2015
Swimming:   47,178 Yards=   26 miles 1418 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 31.10 miles
Zumba:        5.5 classes
Sculpt:        80 classes
Body Pump:  1 class
Body Flow:    8 classes
Walking:   30.55 miles

Running:      378.62 miles


On Thursday when I went on my 8 mile run, I found a path in the woods so I took it.  The path led me to some amazing places and since I had my phone on me, I paused a few times and took some pictures.  The run was beautiful and absolutely perfect.  Plus I felt good during it.

The path

A bridge I found.  I realized part way into my run that this was a mountain bike path and there were several bikers out.

Birds that flew over my head and landed in the creek beside me.

A super cool looking tree.  I've never seen anything like this.

Week 10 of Marathon Training out of 18

Week 15 of 2015, week 10  of 18 in marathon training.

Monday:  Ran 3 miles, Body Flow class (mixture of Thai Chi, Pilates and Yoga).  Swam 1000 yards. Sculpt class
Tuesday:Sculpt times 2
Wednesday:Swam 2200, Ran 3.15, Sculpt
Thursday:Ran 8.03 miles, Sculpt
Friday:Ran 1.30, Swam 1100 yards, Sculpt
Saturday:Ran 15.02 miles, painted walls and ceilings, sanded, vacuumed, cleaned all day.
Sunday:walked 2 miles

Ran 30.50 miles
1 Body Flow class
Swam 4300 Yards
6 Sculpt classes

This week was great.  I felt amazing for the most part.  The 15 mile run was hard the last mile.  However I ran it strong and recovered well without only a little bit of soreness.  Ready for a 17 miler next.

Totals for Year 2015
Swimming:   44,278 Yards=   25 miles 278 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 23 miles
Zumba:        5.5 classes
Sculpt:        75 classes
Body Pump:  1 class
Body Flow:    7 classes
Walking:   30.55 miles

Running:      343.59 miles

My Garmin running watch at the end of my 15 mile run.  Pretty good practice time for me.  Speed work is really helping.  The top number is the miles, the middle is the time and the bottom number was the ending pace.  I sprinted at the end so that's why it said 8:37 minute mile.  My average mileage for the 15 was a 10:26 mile pace.  Now if only I could keep this up for 26 miles, then I'd have a super sweet finishing time.

Week 9 of Marathon Training

Monday:  Body Flow class, Sculpt, walked .5 miles
Tuesday:  Sculpt X's 2, ran 5.15 miles, swam 1200 yards, walked .5 miles
Wednesday:Ran 7 miles Swam 2000 yards, Sculpt class, walked .5 miles
Thursday: Ran 7.03 miles, Sculpt, walked .5 miles
Friday: Sculpt, walked .5 miles
Saturday:  Ran 10.05 miles (3.08 early morning,  1.21 mile warmup before race, 3.19 for 5K race, 2.57 cool down run)
10 mile bike ride.
Sunday:1.55 mile walk

Totals for week 9 of Marathon Training:

Body Flow Class:  1
Sculpt classes:  6
Biked:  10 miles
Swam: 3200 yards = 1 mile 1440 yards
Ran:  29:23 miles
Walked 4.05 miles

Totals for Year 2015
Swimming:   39,978 Yards=   22 miles 1258 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 23 miles
Zumba:        5.5 classes
Sculpt:        69 classes
Body Pump:  1 class
Body Flow:    6 classes
Walking:   28.55 miles

Running:      313.09 miles

I'm halfway to the marathon!  Feeling good.