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.

Week 13 of 2015/ Week 8 of marathon training

Monday: Swam 650 yards, Body Flow class, ran 3.10 miles, taught Body Sculpt.  Walked .4
Tuesday: Swam 1000 yards, taught Sculpt in the morning and in the evening.  Ran 5.09 miles.  Walked 1 mile.
Wednesday:swam 1800 yards, ran 5 miles.  Walked .5 miles, Sculpt class.
Thursday:ran 6.60 miles, walked .40 miles.  Sculpt class.
Friday:Swam 1100 yards, Sculpt
Saturday: Ran 13.1 miles (5 mile easy warm up, 3.1 miles in a 5K race, 5 mile easy cool down). Walked .5 miles
Sunday:Rest, stretches, foam rolling, trigger point therapy, yoga poses.

Totals for week:

Swam 4550 yards= 2 miles 1030 yards .
Ran:32.89 miles
Sculpt classes:  6
Body Flow class:  1
Walked:2.8 miles

How I felt this week:  Amazing.  Some tightness in the calves, but I'm trying hard to do the trigger point therapy at least twice a week, plus foam rolling a lot in all areas.  This seems to be helping me run further and further and still feel great.  I didn't get out and bike this week and I really wanted to, just every day seemed so dang cold and windy.

Totals for Year 2015
Swimming:   36,778 Yards=   20 miles 1578 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 13 miles
Zumba:        5.5 classes
Sculpt:        63 classes
Body Pump:  1 class
Body Flow:    5 classes
Walking:   24.50 miles

Running:      283.86 miles

Shamrock Shuffle - 2 mile race - Iowa City, IA

A great day to run a short race.  This is the 2nd year for Shamrock Shuffle.  Last year Jason and I ran this race with great friends Lisa and Kyle.  This year we just ran together.  I was going for a major personal record and actually accomplished it.  I ran from home to the race and from the race home again to get extra miles in for the day.  The results are here if you care.  I placed 5th out of 17 in my age group.  Jason placed 8th out of 13 in his age group.

Our race bibs

A picture taken of Jason and I during the race.

Close up, but fuzzy.

After the race waiting to see if we had won a door prize.

My watch at the end of the race.

Timing slips

The shirts.

Week 12 of 2015/Week 7 of Marathon Training

Monday: Sculpt, 9 mile bike ride, 3 mile run. Walked .40 miles
Tuesday:Sculpt in the morning, Sculpt after work, 4.06 mile run. Walked .40 miles
Wednesday:Took the day off work, remodeled the house for 9 hours.  Tore out carpet and carpet pad, tore out baseboards, painted walls, pulled out staples and carpet tack strips, cleaned up mess. Sculpt in afternoon.  Then cleaned more when I got home from teaching.  My body hurt everywhere.
Thursday: Swam 2000 yards, Ran 3 miles on treadmill in morning, Body Flow class, Sculpt class after work, ran 4.03 miles outside after work. Walked .40 miles
Friday:early morning Sculpt class, ran 1 mile before work. Walked .40 miles
Saturday:Biked 4 miles outside.  Ran 12.10 miles.
Sunday: Cleaned house for several hours because it had at least an inch of dust from all the remodeling from yesterday.  Other than that rested.

Week 12 of 2015 totals/ Week 7 of Marathon training
Biked: 13 miles
Ran: 27.19
Swam: 2000 yards
Sculpt classes: 6
Body Flow classes:1
Walked 1.6 miles

Great things about week 7 of Marathon training and triathlon training:  I swam once for an hour and it was a great swim.  I was able to bike outdoors twice and that was so nice to do early in the year.  Hope to do that again this next week.  I was able to go to Body Flow class again this week.  Love that class so much, it's a mixture of Yoga, Tai Chi and Pilates and it's so amazing.  I taught all my scheduled classes and feel awesome.  I'm having some heel and arch pain in my right foot, but I find as soon as I do the trigger point therapy on my calves then my right foot feels tons better by the next morning.  I need to do this every day along with foam rolling and stretching.   This morning I woke up completely stiff and sore all over.  I did some yoga poses, foam rolled and was moving great within 10 minutes.  I'm still following the beginning marathon training schedule, along with most of the intermediate training schedule.  I will be so glad when it warms up a little more in the mornings so I can get out at 4:30 a.m. and run before work and not have to squeeze it in before bed at night.

Totals for Year 2015
Swimming:   32,228 Yards=   18 miles 548 yards
Elliptical :    14.45 miles
Biking inside: 274 minutes 
Biking Outside: 13 miles
Zumba:        5.5 classes
Sculpt:        57 classes
Body Pump:  1 class
Body Flow:    4 classes
Walking:   21.70 miles

Running:      250.97 miles

Week 11 of 2015/ Week 6 of marathon training

Monday:Ran 4 miles, Walked .5 miles, Body Flow class.Body Sculpt class.
Tuesday:Swam 1250 yards, taught Body Sculpt morning and night.   Ran 3 miles.
Wednesday:Ran 5 miles.  4 with Tyler.  1 mile of speedwork. Walked 1 mile. Taught Body Sculpt
Thursday:Swam 1400 yards, Body Flow class, Body Sculpt class
Friday:Sculpt class, ran 6.02 miles
Saturday:Ran 9.25 miles (3.70 miles was from home to Shamrock Shuffle race downtown Iowa City, then race was 2 miles completed in a new PR time of 17:03 beating my previous PR by 39 seconds, then I ran home 3.55 miles)  walked .5 mile.
Sunday: stretching, foam rolling, trigger point therapy, yoga poses, light walking.  Lots of resting, even a short nap!

Total for Week 11 of 2015/Week 6 of Marathon Training
Ran 27.32 miles
Swam 2650 yards
2 Body Flow classes
6 Body sculpt classes
Walked 2 miles

I'm a third of the way to the marathon.  This week was good.  I felt good for the most part.  A little bit of heel, shin and arch pain in my right foot.  Thought I needed new shoes, but Joe at Running Wild told me that my calves were just too tight.  He showed me how to loosen them with Trigger Point Therapy which is awesome by the way.  Once that was done then my shin pain went away immediately, the arch pain was gone by morning and I was able to run my 9 miles without pain.  Too cool.  The Trigger Point stuff hurts by the way, but works.

Totals for Year 2015
Swimming:   30,228 Yards=   17 miles 308 yards
Elliptical :    14.45 miles
Biking:          274 minutes 
Zumba:        5.5 classes
Sculpt:         51 classes
Body Pump:  1 class
Body Flow:    3 class
Walking:   20.10 miles

Running:      223.78 miles

Week 10 of 2015, Week 5 of Marathon training

Week 10 of 2015, week 5 of Marathon training

Monday:  Ran 3.10 miles on a treadmill. .5 walk Tried a new class, BodyFlow which is a mixture of Yoga, Tai Chi, Pilates.    Taught Body Sculpt after work.
Tuesday:Sculpt and 6 mile run on treadmill since outside was super icy from ice storm that morning
Wednesday:Swam 2000 Yards, Ran 3.10, miles, body sculpt class
Thursday:Rest, stretching, walking, yoga poses
Friday:Swam 1300 yards, taught body sculpt, ran 6.02 miles
Saturday 8.35 miles outside running.
Sunday:.5 mile walk


Totals for Week 10 of 2015
Ran: 26.57 miles
Swam: 3300 yards = 1 mile 1540 yards
Body Flow class:  1
Sculpt classes:  4
Walking: 1 mile


How I felt this week: Pretty good until after Friday nights run, my right ankle was unhappy and hurt.  I put on an ankle brace and iced it good.  Wore compression socks all night.  The next morning woke up like nothing ever was wrong.  Was able to run 8 miles on Saturday.  The first 6 miles felt really good.  Didn't feel good the last 2, my stomach was upset.  Learned a good lesson about what not to eat when you run in the afternoon versus early morning.  Sunday I woke up sick.  Bad headache, tight throat, dizzy.  Took a short walk in afternoon.  Didn't feel good so turned back for home.

Totals for Year 2015
Swimming:   27,578 Yards=   15 miles 1178 yards
Elliptical :    14.45 miles
Biking:          274 minutes 
Zumba:        5.5 classes
Sculpt:         45 classes
Body Pump:  1 class
Body Flow:    1 class
Walking:   18.10 miles
Running:      196.46 miles