Run Forest Run

Sometimes when you are hit with inspiration you just have to go with it. It doesn't matter if it's 39 degrees outside and a light mist is falling from the clouds above.

Bundle up and hit the road. Pull up your big girl pants and GO! Beause you know when you are done, that you will fan-freaking-tastic...even if your entire body is colored shades of pink and you are covered in a cold sweat.

Can you see me now? 

The key to running outside in winter is layering; however, I was so excited about my new running outfit I didn't put on an additional layer. Luckily, I only regretted it for about the first mile when I was running into the wind.

I bought a new pair of running tights last week. Why? Because my old ones are, well, old and honestly a bit stretched out for my post-Ironman body. I saw these at the store and knew I had to buy them. I mean basic black is great, but let's face it. These are so colorful they will go with everything as well!

I went out for a short running hoping to get in 3-5 miles just to keep my base mileage up and basically wimped out at the 3 mile mark. Of course, it could also have something to do with the fact that I turned a corner at just under 3 miles and the light mist of rain turned into sleet. That's when I decided I had enough. Time to head home to a hot shower & my fireplace.

No matter what - I always finish with a smile

No matter the weather, a completed run always leaves me with a smile and ready to move on with other things which need to be done. And that list never seems to end.

Over it!

The exhaustion has moved on thanks to a couple of active recovery days. Monday I taught Pump & Zumba and ignored my treadmill. Tuesday I taught Flow & Zumba and ignored my trainer. I did not actually rest, but I am happy with the choices I made. 

My Lonely Trainer

I am a firm believer that you need to listen to your body. Not your mind, but your body. When I was training for IMLOU this summer, I believe one of the reasons I stayed healthy and had such a fantastic day is because I listened to my body, recognized the exhuastion and knew when to pull back on a work out. Recognizing when to pull back can be a tricky thing. Sometimes you just don't want to work out and yes that's when you need put on your big girl panties and just Gitter Done! However, there are times when the body is saying enough is enough. 

Ready for More!

 And now I'm only 3 days away from my first complete rest day since January 2nd and I can see the light at the end of the tunnel. Since I don't have morning classes today and nothing else to occupy my time, I am going to push through a couple of tough workouts this morning at home.

First the drainer trainer:

Warmup -  10 minutes at 68-73%.  Then go hard >106% for 20 seconds followed by a 40 second rest interval of 68-73% then repeat the 20 second/40 second interval 4 more times for a total of 5 intervals. Then 5 minutes at 80%.
Main Set -  30 seconds hard 95-100% followed by 30 second rest interval of 75-80%.  then repeat 19 more times for a total of 20 intervals or 20 minutes.  Then 5 minutes at 75-80%.
Cooldown - Plan says: CD: 5' @ 65%
This means: Cooldowns are 5 minutes of progressively easier resistance then stretch.

And then to hit the treadmill for a total of 5 miles: 1 mile easy @ 10:56, 3 miles at a short tempo 9:21, 1 mile easy @ 10:56. 

All with Netflix. I guess it's time to get moving. 

Pushing through the exhaustion

This is so me!

I am not a morning person, but let's face it. I am just plain tired.

In the last week, I've taught 15 classes (4 Pump, 5 Zumba and 6 Flow), ran 10 miles, swam 600 yards and rode the trainer twice. Yesterday was the last launch of the month with classes averaging around 30 people. It was exhilerating...and exhausting.

Saturday afternoon on the way to Havana for Abby's basketball games, I slunked into the back seat, put Pandora on an Easy Listening channel and slept for 45 minutes. It really was a little slice of heaven. I could feel the strain of 16 days of continuous of workouts on my body. Working out as much as I do I really do need rest days but with three launches this month it has not happened.

As we rode to swim Sunday morning, my friend, Bruce, said I sounded grumpy. I wasn't grumpy...just maybe feeling a little less positive than normal. Fatigue seems to have pervaded into my bones.

Once in the pool, the water seemed to soothe my tired muscles. After 4 lengths of exhausting kicks, we quickly moved into the heart of the workout alternating between kicks, freestyle, and using pool buoys. When our swim coach, Lisa, said 10 lengths of fast kicks I think she heard me growl at her. I explained that I may whine a little, but I would do it and give it my all...just as I always do. By the end of the 1500 yard workout, I had new muscles screaming at me: my shoulders, lats and hip flexors.

I am counting down the days until Saturday. My first rest day since January 2nd. I think I'm going to plunk my butt on the couch as soon as I wake up in the morning and then not move again until I have to go to Abby's basketball game in the afternoon.

But really...if you asked me to get up and join you for a run or maybe even travel to a new race, I'd do it in a heart beat. That's just the kind of girl I am. I can't seem to say no to a little sweat...or a good challenge.

2013 Goals

I'm not one for New Year's Resolutions. Instead, I prefer to set goals. Maybe it's the athlete in me, but SMART GOALS - Specific, Measurable, Attainable, Realistic & Timely - are what I'm shooting for in 2013.

 

So what fitness goals do I want to achieve in 2013? 

1. Run a marathon. I know I'm slightly backwards. I've never run a solo marathon, but I have completed an Ironman. So I want a run a marathon, but let's set that SMART Goal. How do I find a goal time for 26.2 miles? Well, first let's look at my Ironman marathon time...5:26:47...after completing 114.4 miles already. Last year I completed the Indy Half Marathon in 2:11:16. Based on the tables in "Run Less Run Faster" which extrapolates your marathon times, Runner's World says I should be able to complete a full marathon in 4:35:43. Well.....there it is...in writing. First goal for 2013.
2. PR at the Indy Half. This year will be my 4th year to do the Indy Half Marathon in early May. In the past three years, I have completed this race betwen 2:11 and 2:16 with my slowest time being in 2011 when I didn't train nearly enough because of that job which took over my life. Am I crazy to hope to achieve a sub 2-hour half this May? Taking 11 minutes off seems like a stretch, but I am still putting it out there. I will reach for it and if it remains outside of my grasp, I'll survive...and set a new goal for another day. 
3. PR at the Tremint Sprint Tri. Last year I completed the Tremint Sprint Tri and felt like I could have done more. This year I hope to train just as well and push a little harder. With the work I'm doing on my swim now as well as my running goals, here's hoping for a PR at the Tremont Tri of 1:20. 
4. Disney Coast to Coast. We've planned it. We've talked about it and now it's almost time to register. Registration for the Disney Land Half opens next Tuesday, January 22. The Disney Land half will be held on September 1st....but I'm considering registering for the Dumba Double Date, which consists of a 10k on Saturday and the half on Sunday. Why not? You get an extra medal. I'll already be there AND it's an inagural race! How can you pass it up? In order to complete the Coast to Coast, I'll need to register (and complete) the Wine & Dine Half Marathon in November at WDW. Somebody who shall not be named mentioned he may not go this year. Well, I'll just celebrate our 20th anniversary by myself....in Disney...surrounded by wine. Wise choice by my dear better half? Probably not.    Scratch that. The DL Half sold out in 24 hours...before I had a chance to register. ARGH

Well, there it is. In Writing. My 2013 Fitness Goals. I guess that means I'd better go get on the treadmill. 

Back in the Saddle again

Now that I have your attention.....

Seriously! Think about it. I always say I wish I could bottle that feeling you have after a workout because then people would not forget how incredible they feel when it comes time to do the next one. The same could be said for sex.

But anyway I digress.
January means it's time to get back in the saddle again....literally. Back on the bike. Back on a regular training program. Back to preparing for triathlon season which will be here before you know it.

So as I do, I wrote out my January exercise plan which includes a ghastly 13 group fitness classes a week. Talk about training on tired legs. In January, I'm teaching 3 Pump, 5 Flow and 5 Zumba classes each week. Then throw in swimming, biking and running to prepare for at least 3 half marathons, 1 full and a half Ironman in 2013? Did somebody say crazy?

Maybe fat and lazy isn't so bad....

The Killer Month of January

Nawwww. Who wants to be fat & lazy? Give me the endorphin high of a good workout anytime and I'll be happy.

January Challenge

So....I've decided I need a challenge and as I was whiling away my time waiting  for dinner to cook, I came across this pose.

The Peacock Pose

Once upon a time, I was a fairly decent tumbler and had great arm strength as well as wrist flexibility. Now? Argh....no. 

I'm always one up for a challenge especially when someone doubts me. After posting the picture on my Facebook page, I had a couple of friends who seemed to doubt that I would do it and requested a picture by February 1st. 

So....I guess by February 1st you will see an outstanding beautiful pose being performed by yours truly. I may even post some pictures of my fails as my friend, Jen, said, "It would be called the broken beak pose for me."

Fortunately, I found a good yoga site which offers some instruction on how to perform the Peacock Pose. I'm off to practice. Wish me luck. 

Ohhh...and WHO IS JOINING ME? 

Old Time Photos Session

We are back home from Branson and as much as I hate to admit it, we had a nice time. Branson may not be my dream destination, but it was nice to get away and spend time with the family and friends. Here are a few shots from our Old Time Photo Sessions. 

Don't we look grand? 

Me and my little hunk of cowboy

The photographer told us to look into each other's eyes and look serious. I couldn't do it. Sorry I am not some young maiden waiting to be swept off my feet. I'm a hardened old bitty.

Laughter is good for a marriage, right? 

The funniest part was watching Annelise who really didn't want to put on a dress. She asked if she could wear a cowboy outfit instead. We had so much fun harassing her. Look! She's even showing some leg!

Jeff and his little ladies

For some reason, all three of my girls wanted a gun. What has Jeff done to my children? My sweet innocent babies????

Yes, we are a fine bunch of women. The boys were greatly outnumbers on this little vacation.

All of us ladies

Hopefully, we won't be like the Hatfields and the McCoys, but here is all 9 of us all ready for a show down at the Circle K Corral.

The whole clan

The cutest of the two??? Yes, little Miss Abby and her dear friend, Trey.  After the pictures, Trey's sister said, "When they get married, I can't wait to show them all of these pictures." Oh man.  Poor kids. Their lives have been planned for them.

Trey and Abby

As much as we all acted like we didn't want to do it, it was a lot of fun to get dressed and goof around. Good memories. That's what vacations are all about.