On This Day I Can Run...So I Will!

S

45 minute spin!!!  Sweaty..sweaty...sweaty

7 miles on a beautiful winter morning.  Hard to believe the high today will be close to 60 degrees.  I have started doing 5 minute abs and push-ups during the week.  I am up to 2 whole push-ups now :)  

AP:  10:06   10:37, 10:12, 9:45, 9:51, 10:02, 10:37, 9:40        Mile 2 and Mile 6 were both uphill.  Fun! 

4 miles on the treadmill this morning.  Easy run.  Hopped from treadmill to treadmill until I found one that wasn't squeaking.  Good times.

Ahhhh....Spinning.....good for the soul

stomach virus...back to bed...boooo.

First day out after being sick.  My stomach is still not back to normal but I thought I would see what I could do.  Started out feeling fine then at about 2.5 miles my stomach started cramping.  I stopped and walked for a few minutes then started again.  Every time I took a drink of water I would cramp again.  I had to walk the last 2 miles but I enjoyed the fresh air (although cold).  I'm hoping with one more day of rest that I'll be back to normal by Monday.

AP 10:17   10:33, 10:30, 9:48, 10:15 

spinning this morning.  Seems like I do really great staying on track Monday and Tuesday then I start opting for bed instead...HELP!

Stayed in bed this morning.  Had to get to work early to brief my sub while she covered me for meetings this morning.  

AND...its my birthday! 

7 miles on the rail trail with my niece.  Nice bright sunshine and comfortable temps in the 40's.  She is training for her 1st half marathon in March.

3 miles on the tread mill.  Abs and weights.  Gonna be a great week!

Spinning today.  Always get a great workout.  

20 mile spin.  Fat Burn.  My favorite type of class.  It's amazing how fast the time went by.  Watched pictures of Hawaii while spinning.  Nice to imagine :)

Ran with my niece again today.  Overcast and cool and a great run.  Had a couple of good hills that made us appreciate the top.  AP 10:04

At mile 8 we ran past a full container of unopened Ho Ho's  not the Hostess kind but the bakery kind that were huge and looked delicious!  Thought of you QP! 

I'm sick and tired of being sick and tired!  Another week of being sick.  Stomach flu 2 weeks ago and now this annoying cough.  I spend every night out on the couch so I don't wake my hubby from choking and coughing all night.  I knew teaching 1st grade would come with a lot of germs but this year has been especially germy.  

As I sat on my couch this morning, holding my head in my hands, thinking how all this coughing has got be good for my abs...I made a decision.  I'm doing my long run today.  I didn't care if I died while out on the road...at least I would die while trying to live.  

I set out with my reflective vest and my new headband that sports a beautiful green flower :) I must have looked great because I literally stopped traffic....really.  I had to cross a two lane road and both lanes of traffic stopped to let me go.  Must have been the headband :)

Cold and freezing drizzle but it felt great to feel alive.  Only coughed a couple of times during the run.  Time flew by.  As soon as I stopped running the cough came back, but I didn't care because I finally felt alive again!  

AP:  10:38  :) 

3 miles on the treadmill.  Hello Monday!

13 mile spin.  Standing up hill climb the whole 45 minutes.  Hello quads!

speed work on the treadmill today.  Don't know why I dread speed work because I feel great!   (maybe because I'm done?)

I can't believe this is week 3 of being sick.  I don't know if I keep getting more germs or if I just can't kick this thing.  My husband moved to the couch last night because of all my hacking.  I took NyQuil but it didn't seem to help much.  

Went out for the long run anyway.  Beautiful day...I actually wore knee length pants.  I ran solo on the rail trail.  Was a little strenuous because of my lack of energy but it was definitely needed.  

Wore my pretty new headband again and something unusual happened.  A male runner going the opposite way, put up the hand signal for "call me" when we passed each other.  It could have been part of his conversation with buddy, but it also could have been my pretty new headband:)  Good thing he didn't see my fall out of the jiffy john.  Yes...I fell out of the jiffy john and wacked my knee on the door frame on the way out.  I had to stand there and get over the initial shock of pain.  I felt so stupid.  It immediately swelled and bruised but did not effect my running:)   I'm just sooo sexy today! 

3 miles in the hood.  Got a little dusting of snow last night.  Nice, crisp, sunny morning :)

AP:  10:05 

Ran in my childhood neighborhood this morning.  My family moved every two years or so so I was able to see two of my childhood homes.  There is one road called Shady Oak Ln that is lined with oak trees.  When I was a kid I used to climb those trees with my brothers.  When I ran through the rows of oaks the memories just swarmed and I had to stop and hug a few oaks.  When I started running again, I noticed my speed was 8:05 and I had a huge grin on my face.  I decided to loop around to run the oaks again...this time when I looked at my watch my speed was 7:45 ??? whaaat.  Shady Oak Ln is only about an 1/8 of a mile long but it is beautiful.  I ended up looping through the oaks 4 times before heading back.  

My AP was 10:10  but my fastest pace was 6:45.  Now I'm hanging with my grandbaby...good times! 

2 miles on the treadmill.  Good morning legs!  A little sore from my sprinting on Saturday.

Spinning this morning.  Love my instructor because he is CRAZY!  screams, cries, and spits his water out on the floor.  Sometimes he gets off his bike and dances around your bike...love it!  You know what I'm talking about QP!

19 miles :) 

Woke up late and decided to head out to the gym.  Walked outside and could see a hint of sunlight so decided to run in the hood.  Great morning run. Warm and foggy :) Nice to be outside without bundling up.

10:12, 9:39, 9:08, 10:18(.43) 

While waiting for the rain to clear, I took an early morning nap.  Hard to wake up again and get out on the road.  I called a couple of friends to see if they wanted to join me.  One friend was in Texas and the other in Virginia.  Destined to push out on my own.  I had a great run with me, myself, and I :)

2 uneventful miles :)

crazy spinning class!

Maced my first dog today!  I was running in the hood when this little guy came out of nowhere going straight for my ankles.  I yelled "I have mace" (like he knew what I was saying).  I sprayed at him but it landed in front of him.  He disappeared as quickly as he arrived.  I ran on then had to stop because my heart was racing faster than my run.

Made a new route today.  Was fun and interesting to run a new place.  No dogs to mace today just a huge wild turkey.  Didn't mace him because he ran away but he sure was intimidating.  AP: 10:23

spinning :)

Did some fartlek training this morning.  Felt good :)   Great temperature but dark.  Had to use my headlamp.  No dogs to mace this morning.

Went on the rail trail with my hubby.  He put on his ruck sack and combat boots and hiked while I ran ahead and back.  I ran the first three miles then did sprints after that.  I would sprint for 1 to 2 minutes then recover.  Made for some fast miles since I stopped my watch during the recovery times.  

spin :)

hubby went with me again on the rail trail.  He rode the bike this time.  At one point he was riding in front of me and some other bikers passed me then said to him, "that joggers (hate that term) catching up to you, better speed it up".  He replied with, "I'm her water boy."  Another time when Hubby was behind me, a biker said, "I see...you ride back here for the view."  I guess I should feel okay with that comment since I guess that means my "junk" is still worth looking at after 29 years of marriage.  On the other hand it *issed me off because I felt belittled.

Getting nervous about my 1/2 with my nephew.  Worried I will slow him down since he is many years younger than me.  I need to talk with him to see if he is going for a PR this run.  

Saw a butterfly with zebra wings today...reminded me of someone I know:) 

Easy run.  AP 10:36.  Nice to sleep in and start when I want (Spring Break!).

spinning :0

Watch was not co-operating.  Finally found the satellites during the last 2 miles.  AP: 9:46.  I was on the rail trail and these little black bugs were flying all over.  I would have to swat as I was running because they would just float in the air in front of me.  Had a few bounce off my forehead and glasses.  When I finished my run, I looked down and my blue shirt looked polka-dotted because the little black bugs were all over me.  Thank goodness they were harmless and I was able to simply pick them off.  One of them made it all the way home with me and ended up being a kitty toy for my cat :)

Meeting a friend this afternoon for some racquet ball.  Never have played before...wish me luck!

spinning :)  Right arm sore from racquet ball yesterday.

Played 18 holes of golf today.  First time ever playing.  Exercise was great but I didn't hit that great :)

My body was still tired from golfing yesterday.  I struggled the first couple of miles then decided I needed to switch up my game plan.  Instead of going slow and steady I would do spurts of speed (8:30-8:50 pace), then walk to recover.  I didn't stop my watch during the walking time and I still ended up with a 10:20 AP.  My original plan was 13 miles today but I'm happy with plan B.  Tomorrow I signed up for hike in the mountains (12 miles or so).  I will meet the hiking club in downtown DC and we take a bus to the Apalachian Trail.  I haven't hiked with this club in years so I am real excited.  

3 early miles in the hood :)

Heard on the radio about a local 10k so decided to include it in my long run.  I registered at 7:30 am then went back to my car, finished my breakfast, and killed some time.  Decided to run 3 miles before the race so I could get my 10 miles in.  Made it back to the starting line just in time for the national anthem and the start.  It was a beautiful run in Amish country.  Nice to be in new surroundings and have water stations :)   When I finished there were tents full of free food...hotdogs, barbeque, stuffed ham, pasta, bagels, fruit, etc.  I'm used to having a free beer after a race so I asked a volunteer where the free beer was.  She laughed and looked at me like I was joking.  I said no, serious, where is the free beer?  I explained the beer ritual after racing and she said sorry... no beer on this race.  

Checked the results and I placed 4th in my age category.  Only 8 runners in my age category but that's okay :)  I'll take it!

Forgot to say that after I finished, I still had almost a mile to run before hitting the 10 mile mark.  People must have thought I was crazy as I kept running after passing through the finish.  Great experience!

Went for an evening run.  Not something I'm used to.  Was hard to get started and hard to keep going.  Felt like I accomplished something when I was done :)

4 miles on the rail trail after work :)

Ran the half with my nephew Mike.  This was his first 1/2 so I was real excited for him.  It poured down rain the whole race (the whole day).  We were  soaked.   Mike had to stop periodically to get the mud out of his shoes that had oozed in.  The last 3 miles were through the woods so Mike and I were running through mini rivers and lakes on the muddy road.  

The "mulch covered sand" (from previous runs) is now pine needle and pine cone covered sand.  The pine cones and wet ground made it tricky coming down hills near the end but we managed not to fall (especially tricky for Mike because he couldn't wear his glasses in the rain).   

We also had a friend named Jeffrey running with us.  He was going for a personal PR so we didn't see him during the race.  Mike is the one with the beard.  Jeffery is the one in the back.  I'm the one with the green headband (I wore it in memory of my friend 'Greany'.  He died 1 year ago on this day).  

Great race!  Great day!   

3 miles after work today.  Breaking in new shoes and inserts that I bought at the expo.  I also bought a water pack but hate the way it rides up on my hips.  That seems to be a persistant problem.  I have tried a variety of water devices but everything just flops around on my hips and drives me crazy.  

Got 3 miles in just before sunset.  Legs felt good buy my IT band starting acting up.  Stretched and rubbed it out then rolled it good after my run.  Hope it doesn't start acting up again.

5 miles after work.  Didn't have much energy but forced myself out.  Once I started, I felt very comfortable and enjoyed the easy run.  My IT band started again but less than last time.  If it still bothers me next run, I'm going to take a week off so it will heal (had the IT blues before, don't want that again).  

4 miles on the rail trail after work.  No IT band issues (yeah)!  AP  10:03.

Tried to keep a steady pace but it just wasn't working for me today.  Decided to do some speed work.  Sprint then recover...sprint then  recover.  I like my sprinting pace (7:45-8:15), makes me feel speedy :P

4 miles after work.  No watch.  Easy and steady.  Great time with new songs on my I-pod :)

4 miles after work.  AP 10:02.  I tried to get an AP under 10:00 but didn't quite make it.

10:01, 10:02, 10:10, 9:57.   

spinning this morning.  Haven't been in a while.  It was nice seeing the old regulars and the crazy instructor.  Great sweat before work.

Met a friend for step class this evening at the gym.  Forgot how fun step can be.  Most of the steps came back to me but I still got lost a few times.  Glad I was forced into abs at the end of the workout. 

3 tough miles in the hood this evening.  Thought about stopping at 2 miles but refused to be completely defeated.  Glad I stuck to it :)

Was planning on going to the gym to take a sculpting class but decided to sculpt at home by doing yardwork;  moving dirt and mowing the lawn.

Six miles in my daughters neighborhood.  Spent the night taking care of my grandson.  Great weekend :)

Ended up doing more chores for my mom than anticipated.  Snuck in 2 miles before dark.

2 miles on the treadmill before spin class.  

2 miles on the treadmill at the gym.

Started out later than I wanted, was already pretty warm (around 80).  Ran 3 miles to a park where I could loop through trails through the woods that are shaded.  I also like the park because I can fill up on water or take a potty break if needed.  Saw one of my students' father.  He was saving a pavilion for a birthday party to be held later today.  If I knew him better, I would have asked for one those huge chocolate chips cookies he had on a tray:)  

Running back to my car from the park was difficult.  I was really hot and had no shade for 2.5 miles.  A couple of times there was shade created by a cloud ahead of me, but each time I tried to catch it, I was too slow.  

When I got  home, I kept up the sweat by doing yard work.  Finally got in the shower around 6:00.  Nice to have my feet up now.  Going to my daughter's for a cook out tomorrow... yummy!

Step 2 class on Tuesday, Ran 4 miles on Wednesday.  Planned on running Thursday but my grandson gave us a little scare.  He had complications from surgery he had last week, and ended up getting a helicopter ride to John Hopkins in Baltimore.  He is fine now and will be going home today.  Not sure I'll get my miles in this week but will definately get my Harvey time in :)

Grandson is back in the hospital.  Spent last night at the hospital then slept at my daughters house.  Made it home at 11am  this morning and started on my to do list.  The weather is so great I  decided to skip the NEED to do list and go to the WANT to do list.  I put on my running clothes and headed for the Rail Trail.  I was half way there when I realized I forgot my watch.  Kinda glad I did.  I was happy to discover that a new trail section has been added that takes you up a hill to a ball park with bathrooms and water.  Now I can run both ways on the trail without carrying water because there is a water stop every 2 miles.

I took it nice and slow then rushed home to cut the grass, do some lesson plans, and laundry.  Heading back to hospital in AM.  Hoping the little guy will get to go home. 

2 miles between church and Fathers Day cookout.  10:31, 9:50 

5 miles on the treadmill.  Hoping I can get back to taking care of myself.  Have had a lot of personal things going on lately that have taken priority.  I am contemplating signing up for a 1/2 marathon in Maine on August 12th.  Just waiting for my husband to check his schedule.  Keeping my fingers crossed that we can make it happen.

Went to the gym to get in on their step class but step was replaced with yoga.  Decided to do 40 min fat burn on the elliptical instead since I wasn't wearing my running shoes.  Worked up a good sweat then went home and cut the grass.  Looks like my 1/2 in Maine will work with hubby's schedule, guess I better register :)

4 miles on the treadmill.  Did 1 mile warm up then 2 miles going up and down around 9:05 pace.  I would run .20 at 9:05 then .05 at 10:00 to recover.  I continued the pattern until getting close to the end.  I was feeling so good, I upped the pace to 8:47 for the last .25.  It felt great to feel great while running.  I thought about pushing myself a little more but decided I'd better not over do it.  I want to enjoy the run and the feeling that I still have something left. 

Spun today in a class called "sole ride".  Basically you just go in the spinning room with your head phones and spin at your own rate, to your own music, for as long as you want (or at least until the next class).    I spun for an even 15 miles.

9 miles on the rail trail.  Planned on doing 10 but I got really hot and ran out of water.  Walked the last mile.  AP:  10:30

4 miles after VBS leading 8 pre-k students.  Was hot and difficult.  I stopped more often than I like but got it done :)

4 miles on the treadmill.  Did 1/2 mile warm-up then 1/2 mile at 8:30 pace.  Repeated for three miles then did last mile at 10 min pace.  Was really tough to keep that 8:30 pace for 1/2 mile but I kept telling myself I could decide to slow down after another .05.  I had to keep tricking my brain into going a little further.  

Nice, hot, slow miles on the rail trail with my bestest buddy...QP :)

spin in morning then 2 mile walk after sunset.  Still hot and sticky.  

5 miles on the treadmill.  Did bursts of tempo at 8:52 (1/2 mile) then 1/4 mile at 10:30.  

2 miles run/walk in the hood.

Discovered a treadmill that goes downhill!  Wooo hooo!  Love the downhill!  

Early spin class.  My goal is to work out for 1 hour 5 days a week.  So far I have met that goal.  think tomorrow I will work on fat burn and upper body.

Ran slow and easy for 1 hour.  AP:  10:50.  Ran on the rail trail and the weather was great.  Low humidity...not too hot!  Life is gooood!

another early spin class.  My legs were a little sore from yesterday so I walked on the treadmill to try and loosen them up.  My legs loosened up and help up pretty good for spinning.  Must have been the red beans and rice I had for dinner :)

Gonna stick to walking tomorrow in preparation for my long run Saturday am. 

Went to my daughters neighborhood because I was babysitting today.  My daughters neighborhood also happens to be the same neighborhood I lived in between the ages of 5 and 8 yrs old.  She lives 45 minutes away so I had to get up at 5:30am, eat, and drive there.  Started running around 7am.   It was really neat seeing things I hadn't seen since I was little.  Was totally enjoying every bit of my run when it got a lot more interesting.  There was a soaking rain that began about an hour into my run and continued until I was finished.  It was great running in it.  The streets and water drains were overflowing with rushing water and the rain just beat down.  I was happy I had a hat with a visor.  I was worried my phone would never be the same but it survived and so did my ipod.  I'm not so sure about my headphones because I lost sound out of one side.  Maybe when it dries out.  Ahhh....the joys of being alive!

Early run on the rail trail.  Saw a momma deer with her baby.  Haven't seen turkeys in quite a while.  Gave myself a scare today.  Before I started out, I put my gymbag in the trunk of my car, locked the car doors and left out.  When I got back I found my trunk was not latched and open about an inch.  I thought...Oh no! someone saw me put my stuff in the trunk and broke in to steal it.  I opened the trunk to find nothing missing and everything undisturbed.  I was relieved.  It just served as a reminder of that feeling of being robbed (has happened before).   Makes me more careful to be sure to lock things up safely and completely.  

On a positive note...my legs are holding up well and I feel great.  Looking forward to my 1/2 on Aug 11th. 

Spin class today.  The whole class was a standing / uphill day.  I prefer standing and pushing hard to sitting and spinning fast.  3 out of 5 on the sweat scale :)  (5 being the sweatiest).

Another great spin class.

Did my long run today because yesterday was my grandsons 1st birthday party:)  Ran on the rail trail.  Didn't head out until 12:00.  Love it when it is overcast and cool.  Can't believe this is July, the temp today was about 82.

3 miles in the hood.  Ran in the nude :)

Three miles on a beautiful morning.  Tried some speed work on mile 2.  I was able to do short sprints of 8:20 or so but unable to hold for a full mile.  I need lots of practice.

Spin class.  17 miles.  Ran for 1 more on the treadmill :)

Took a walk/run around the lake at the park.  My nephew said it was a great shady trail and he was right.  Nice and wide and soft for 1st mile, then 2nd mile is rooty and up and down hills (fun).  I was a little creeped out by myself because NO one was around (too hot I guess).  I kept sprinting because I figured it would be best to surprise a potential attacker. I checked behind me several times too.  Next time I'm bringing a buddy with me, not just my mace.

12 glorious miles (they got glorious when they were done).  I finished reading "The Long Run" last night and it really got me motivated and inspired for todays run.  

I headed out on the rail trail with a small bottle of water in my pocket and the trunk of my car loaded with xtra water and gatorade.  My plan was to run 2 miles out then 2 miles back to my car to rehydrate, then repeat two more times.  My plan worked well.  I would drink sips of water every mile then after 4 miles I stopped at my trunk, ate some gu, drank gatorade and refilled my small water bottle.  

It was very hot today.  I don't think I have ever been this wet from sweat.  During the last 4 miles all my clothes were completely soaked and sweat was dripping off my shorts.  My shorts got so heavy that they kept trying to sneak down so I would have to pull them up and tie them tighter.  

I was so happy when I was done because my mind tried tricking me into stopping every time I hit the trunk of my car for my 4 miles refill.  It amazes me how your body will follow your brain if you let it.  It was good practice for me to work on the mental side of running.  And we all know you have to be a little mental to run these distances :) 

3 miles in the hood.  Nice uneventful run.  

spinning class this morning.  Really enjoy the people in class and the instructor.  I have been spinning with some of the same people for years now.  Kind of like a spinning family :)

Three miles this evening on the rail trail.  My watch had trouble finding the satellites so I couldn't monitor my times.  I warmed up for a mile then did some speed work.  I tried to hold an 8:50 pace.  My legs felt strong but I'm having difficulty holding that pace for a full mile.  I'm gonna have to keep working on it :)

Spin class :)

Couldn't decide what to do today so I ended up spinning again.  I did manage to solicite a running buddy for tomorrow.  My 27 year old nephew took me up on my plea for a running buddy.  He is 21 years younger than me but I guarantee his old Aunt Terri will give him a run for his money :)

My nephew and I met at 8:45 and he hopped in my car so we would only have to pay for one vehicle to go into the park ($4.00).  Turns out the gatekeeper was taking out the trash when we pulled up and just waived us through, great way to start the day:)   The run around the lake is up and down on a dirt path, about 2 miles.  The 2nd mile is really steep with lots of roots that act as stairs.  The root stairs are great going up but treacherous going down.  

I recommended we run in for 1 mile (1st mile is rootless), then run back out.  My reasoning was because I have a race next weekend and don't need to twist my ankle now.  We ran a slow warm-up mile into the woods and it was great talking with my nephew along the way.  For the second mile out, I wanted to go faster than where I'm comfortable because we all know that you have to "run faster, before you can run faster".  He told me to lead the way, so we ran back at a pace fluctuating between 9:00 - 9:15.   I was surprised at how much easier it was to hold that pace when I had someone pushing it with me.  My nephew was feeling the pace too.  

 The 2nd time around I suggested we do the root run since it is his favorite part of the trail.  I was thinking we did what I wanted for the first 2 miles so we will do what he wants on the next 2.  I told him to take the lead which worked out really well for me because of all the spider webs :)  We didn't have any twisted ankles and took it nice and comfortably slow.  My nephew took a few walking breaks which was fine with me.

It was so much fun running with my nephew.  He wants to get back into running but has 2  little girls and he is a single dad...already.  We plan to meet every saturday that his ex has the kids (she gets them every other weekend).  

Now I'm feeling the need for a banana protein shake!

3 miles early in the hood before the rain.  10:36, 10:01, 9:44.  I was happy with the progression.  Getting excited about my race this weekend.

3 miles in the hood again this morning.  Went out about 6:30 and it was so humid, I started sweating before I started running.  I ran an easy run through the streets and was sweating profusely.  I usually don't take water on 3 mile runs but after mile 2 I started fantasizing about my water bottle sitting on the front porch.  Finished my run and decided to wash my car (since I was already soaked).  It usually takes me about 5 minutes to dry my car after washing it, but today, after 20 minutes, I stopped trying to get it dry...it was just too humid.

I hope its not this humid on Saturday.   

Not sure of my official time or place yet because results not posted yet. 

Beautiful day for a race.  Nice and overcast and not so humid.  I followed the advice of Brent and had a big breakfast yesterday and a light dinner.  I felt ready to run.  My race was about 45 minutes from my home and was a small one.  I would guess there was only about 150 runners.

Little did I know the whole course was nothing but hills.  I overheard someone talking about it at the start.  I started getting worried because I didn't do a whole lot of hill training but decided not worry and be glad I wore the right headband (It says, "Hills?...What Hills?)  If you weren't going up a hill you were going down a hill (wasn't expecting that).  

Did I mention there were hills?  After the 1st hill (they were all big), I was feeling good and confident.  I remembered someone telling me to start off slow then pick people off at the end, so thats what I did (Brent).  I kept it slow and steady going up and rested but picked up the pace going down (thank goodness for good knees...knock on wood somebody!).

My husband, Rick had his cowbell and cheered my on at the top of tough hills (they were all tough).  Turns out hills were my strong point.  After about 7 miles, many runners were walking up the hills but not me.  I would start thinking about my life and how I don't slow down when things get tough, thats when I lean in and keep putting one foot in  front of the other (spiritual moment).  The hills are where I started picking runners off.  Now don't get the idea I was  sprinting up these hill because I was far from sprinting...just constant and steady...thought about my breathing and didn't look at the top of the hill, only just in front of me.  

Before I knew it I was on mile 12...the longest last mile of my life.  It took 2 more hills and the rest of my energy to haul my booty over the finish line...so glad to be done.   Now my mind is set on that McFlurry calling my name..."Teerrriii...Come eat mmeee".

Sore legs...sore legs...sore legs.    Went to pilates this evening.  Legs are still real sore.  Was going to spin tomorrow but decided to hold off until more soreness subsides.

Just a little sore when I started out.  Stretched after 1/2 mile then fell into a rythm.  Felt really Great to loosen up and enjoy a run.  Getting siked about training for my next 1/2 in October.  My goal is to be my time (which shouldn't be too difficult, since my next race is pretty flat).  I'm adding core work and regular speed work to my work out to try and improve my AP.

Legs feel alot better now.  Spinning class this morning, 18.5 miles, 45 min.  Felt my right knee a little bit which made me worry about over doing it too soon.  After a few minutes my knee subsided and all felt good.  I still took it a little easier than normal (just a little).  Trying a class called "Chisel" this evening to work on core and upper body strength.

Did "Chisel" class last night and it had way more leg work than I expected or wanted.  I wimped out on the weights but since it was my 1st time in the class, I didn't know what to expect and didn't want to hurt myself.  Next time I need to add another 5 lbs to my weight bar.  The core work was grueling (thats what I wanted) so I have a lot of room for improvement.  Sorry to say, I could not complete one real push-up :(    In future reports you will see a change in that number.  

Ran this morning and did one mile of speed work.  Used the telephone poles for distance since my Garmin watch is not charging now (hubby has now dissected it and we are on the search for a replacement battery).  I would run fast for 3 telephone pole distance then recover for 1 telephone pole distance.  That speed mile went by real fast :) 

Not doing a long run tomorrow because Hubby and I are going to tour Gettysburg tomorrow.  Should be a beautiful day for it.   

4 easy miles on the rail trail.  Nice overcast morning, even had a little drizzle.  

Did Pilates this evening at the gym.  Not use to coming home from the gym without a good sweat.   My husband was like, "what happened, did you go the class?".  I'm not used to workouts that don't require cardio.  I feel like I got an O.K. work out.  

I'm keeping a food log right now because I need to drop about 10 lbs.  I'm reading the book,  "Runners World Essential Guides:  Weight Loss".  Seems to make a lot of sense so far.   I'm open for any tips you might have.

20 mile spin this morning.  Did good with my food log until this evening.  Double dose of pasta, 2 glasses of wine, and icecream for dessert  (sometimes I feel so weak).  This is why I'm fighting off these extra pounds.  Hopefully this meal will act as good fuel for my speed work tomorrow morning.  I'll either feel great or like I'm hauling a 10 lb sack on my waist.

Got my pasta butt out of bed and went out for some speed work.  I drove to "Rosewick Rd", which has a nice big hill.  I warmed up for a mile on the flat part then hit the hill for speed work.  My book suggested speed work going up hills because it reduces stress on the knees and you use a lot of strength getting yourself up the hill.  I like the fact that it is done in 10 second bursts (you can do anything for 10 seconds).  I would sprint for 10 seconds then recover for 10-20 seconds.  I continued until I got to the top of the hill.  Distanced to go down and up the hill, was 1.5 miles.  I did it twice then headed home.  

Need to get my Garmin fixed or get a new one.  Will eat better for the rest of the week!   

spin class this morning.  Felt really tired and had a low energy level.  Going to "Chisel" class this evening.  Hopefully I can get at least 1 push-up done :)

Chisel class last night was a good work out for my arms and chest.  Got 1/2 of a push-up done.  Resting today, long run tomorrow.

easy flat miles with my niece.   Rained on and off which kept us cool.  Good run :)

4 miles on the rail trail.  Beautiful sunny morning after a weekend of rain.  Did some tempo work,  mile warm-up then picked up the pace and recovered as needed.  Kept thinking..."gotta run faster to run faster":)

Went to "chisel" class at the gym after running.  Worked on push-ups:)  Haven't done a real one yet.  I like using the weights for my upper body and the core work.   I felt stronger on my run this morning after only 4 of the classes. 

Spin class this morning.  Good class.  My right knee ached a little but eased up when I changed my angle of pressure.  

Went to "Muscle Up" class this evening.  It was a half hour of weights, crunches, push-ups, etc.   Then went home and cut the grass.  

Progressive run this morning.  My Garmin is still DOA so used a stopwatch between mile markers.  Pace:  10:30, 9:30, 9:04.  I can't wait to get my Garmin fixed because I think that mile between the markers must be more than a mile...sure felt like it :)

Started Grad school this evening...getter' done! 

Spin class this morning.  Sometimes my instructor drives me crazy.  Especially when you finally push through a hard song then he hits repeat and you have to do it all over again...NNOOOOO!

10 miles on the rail trail. Didn't get out until after church, around 11:00 or so. Already ver humid...sweated buckets. Had to talk myself through every mile after 7 miles. Had to overcome excuses to stop. Felt proud of myself for stocking it out:)

Still no garmin to keep track of time. Hope I'm keeping a good pace.

2 humid miles. Had to take more walk breaks than I like to admit. It was one of those days that I preferred to be in bed :)

Went to the gym so I wouldn't have to bring my sweat buckets...still needed one.  Ran the 1st mile at 10:30 (warm-up).  On the 2nd mile I did the first 1/4 at 8:41, next 1/4 at 9:40, last 1/2 at 8:41.  The last mile I did 9:40.  

I was happy with my 8:41 pace for 1/2 mile.  Next time I want to hold that through the whole mile instead on 3/4 of it.  Was kind of creeped out and distracted by this man next to me on the treadmill because out of 15 empty treadmills he chooses the one right next to me!  He was in my space and it bothered me. Instead of staying focused on my run, I was fantasizing the slap down he was going to get if he tried anything funny :)

Afterwards I worked on my planks.  Did 4 girlie push-ups...went for a real push-up...failed.  Will keep trying. 

Good hard spin this morning.  Liked my instructor today.  I always have the same instructor just some days I don't like him so much :)  It might have to do with how well I slept the night before.  17 mile spin :)

Started out late today and just didn't have it in me.  Wasn't feeling it AT all.  Went back home, no mental push through today...had something weighing on my mind.

Much better day today.  Took care of business this morning and left out at 1:30...it was 75 degrees!  Beautiful day!  Went on the rail trail and enjoyed every minute.  After I ran I just wanted to walk for miles and enjoy the weather.  I stayed out longer than anticipated and was almost late for a meeting with my husbands Commander :)  (almost).

Spinning this morning.  Great spin...great instructor!  Love starting my day with a good workout!

4 miles on the rail trail.  Beautiful morning and wonderful run.  I was a little worried because I saw two baby fawns with spots (twins) and no mamma.  The fawns were right on the trail and didn't run off so I was worried the mamma was going to charge me or something.  She didn't show so I guess those little guys are on their own.  I saw them on the way back too...still alone on the trail.  

Back to my run.  I timed my 2nd and 3rd mile.  I wanted to know what my comfortable pace was.  Mile 2 was 10:15 which was a little too comfy for me, so mile 3 was 9:45.  After my run I wanted to do some sprints so I chose a distance (from sign to park bench) and timed myself.  The first time I ran the distance in 57 seconds...the 2nd time I ran it in 54 seconds.  When I get my Garmin fixed I will be able to post my speeds again.  Until then this has to do.  

I'm holding off on my push-up goal because I have irritated my rotator cup and need to make a doctors appt...boo...getting older stinks some times.

Ok.  The party I threw this weekend was a success.  Thankfully the weather cooperated.  Now back to business.  Doctor checked my shoulder, pinched rotator cup, gave me choice of PT or doing exercises on my own.  I chose the 2nd option for time reasons.  Go back in 6 weeks if still pain.

I have plans again for this saturday, so not sure how I'm going to get my long run in yet.  Race day is coming...20 days...yikes! 

spinning class.  Great work-out!  21 miles.

Beautiful  morning.  Ran five on the rail trail.  Timed my 2nd mile since it was my speed-work mile...8:52.  I was very happy with that.  The rest of my miles were around 10:00.  Saw the baby fawns again but this time with their mother.  The mother ran off but the babies stayed and just looked at me.  Seems they should listen to their mother a little better.

Finally got a chance to run today.  Crazy week.  Sick mom, caring for grandson, and grad word due (feeling a little overwhelmed).  Ran in my daughters neighborhood which used to be my neighborhood when I was little.  I mapped out a 4 mile route that looped back to my daughters house so I could refuel and drink.  It is a beautiful neighborhood with sidewalks, mature trees, and bike paths.  I ran past an old park I use to play in and my first elementary school.  There are lots of gently rolling hills that allowed for some climbing and resting on the downhill.  I didn't get out until 2:00 but it was still nice and cool and breezy.  I feel like I'm ready for my race, just have to stay healthy until then.  

spinning !  21miles.

Spinning!  16 miles

Too much going on in my head right now.  Couldn't relax...kept thinking I should be at home working on a paper that is due.  My knee hurt...my back hurt...my shoulder hurt...was not a good run today.  One of those days.

Thanks for noticing I fell out of a truck, Brent.  And YES, QP...this weekend did help with relaxing...not my schoolwork though :)

I ran the 4 miles Monday on the rail trail...no aches and pains:)  Spinning class yesterday, felt so strong:)         

I am super excited because my son-in-law got me a new I-pod nano.  It clips on like my shuffle and has a Nike running application.  I'm going to try it out today.  Its amazing that it is just a little bigger than my shuffle and has a touchscreen, lots of storage for my tunes, pictures, and other apps.  It even has a radio, so I can pick up local stations while I'm running.  The headphone strap has the control for volumes, pausing, etc.  Its supposed to track my pace and distance but doesn't use GPS.  I'm curious how that is going to work.  I'm supposed to calibrate as part of my setup.  I have the option of purchasing a watch band and wearing it on my wrist but they didn't recommend that when using it for running.  

Cold rainy morning..about 40 degrees.  This is the 3rd year I've run this race and the 3rd year they've had it.  I got a special pin with my packet since I have run it every year.  They seem to have worked out the bugs because pre-race went pretty smooth.  Runners park at the National Harbor and are bussed to the  start line in Mount Vernon (13 miles away).  

The nice thing about this race is the 1st mile is downhill :)  Love starting that way...gives you a good feeling like "this isn't too bad...it's gonna be a good run!"  Started near the back of the pack and immediately found a few people I wanted to pace myself with.  They were the run for some distance then walk for 30 seconds or so kind of runners.  I would pass them when they walked then they would pass me when they started running again.  I decided to give it a try and secretly follow them.  That lasted for a while but then they lost me at a water station and I couldn't catch back up so I found another target.   

I found a lady who had a purple shirt and looked close to my age.  I liked her pace so I stuck with it.  No more stopping / starting like the other runners.  Walked through the water stations and kept it steady.  Purple shirt and I stuck it out together most of the way.

Mile 9 while crossing the bridge and enjoying the view of Washington DC, my right knee screamed with a sharp pain...WHAT!  NOT NOW!  I was feeling so good!  I stopped (because I had to) and stretched then walked it out for a minute.  I started running again and my knee screamed again...stretched again.  Started running again and realized if I didn't push off with my toes, my knee didn't hurt (as bad).  I found my new form which wasn't too far from my natural cadence so it was doable.  

Made it the rest of the way and blew past a few people on the last mile (they were on crutches, but hey!).   Finished...had my bagel and beer and stayed for part of the awards.  The fastest girl finished in 1hr 13 min.  she was from Arizona :)   

12 mile spin this morning.  Kept the tension low because muscles are still sore.  Felt great to loosen up the stiffness.  My instructor wouldn't let me stand and it was killing my quads not to stand and stretch them out.  I ended up leaving the class 15 minutes early to stretch and do some PT on my shoulder.  No knee issues :)

On a weird note, something very disturbing happened when I got home from the gym.  There was this high school kid walking up and down my sidewalk and staring at me as I drove past.  I have seen him on several different morning and he creeped me out and looked very suspicious.  Well this  morning I pulled in front of my house and decided to watch the kid from my rear view mirror.  He walked past my car, staring at me the whole time then he turned around and walked directly toward me while he exposing himself.  Scared me to death.  I drove off, went around the block, then came back home and called police.  

The  police officer did excellent work, touching base with me throughout the day,  and based on my description, located the kid when he got off the bus in the afternoon.  The officer brought me photos and I was able to positively identify him.  Not sure what happens from here but I went out and got new pepper spray today.  Now I'm nervous about  running in the morning...will he be looking for revenge?

Quick Post...gotta go...  did 7 miles on the rail trail...love  my new shoes :)

AP  10:37 

4 miles on the treadmill at the gym.  Would do .05 incline for 1st half mile, .00 next 1/4 mile, then -.05 for last 1/4 mile.  Had to treat myself to some downhill:)

Got a temporary "peace order" from the creeper I encountered last tuesday.  Have to go to court again  on Thursday to get a long term order.

Accidentally did my post for today on Oct 10th

spin:)

Quick run before church today.  Saw the twin fawns...they've lost their spots.  They were with mama and didn't run away.  Mama scared me because she took a few steps toward me...I ran away :)

Was gonna do 4 but got really bored on the treadmill.  Decided to do some ab and shoulder work.  Finished it all up with a good stretch...great way to start the day!

Great spin this morning!  Went by very fast...lots of hills but not too tough.  

4 miles on the treadmill.  Did 1st mile warmup.  Increased speed on 2nd and 3rd mile.  Slowed again mile 4.  AP 10:12.

spinning was tough today.  Felt like I was spinning in mud.  Felt like leaving class early but stuck it out.

Rail trail run...beautiful morning and temp.  Totally frustrated with my I-pod workout application because I kept ending my workout by accident.  I had to keep starting a new workout every time I double clicked and accidentally ending it.  When I got home I had to add up the mileage to figure out my distance.  Uggg.  

I thought about RAD on my run because she made a statement in her blog about a race where she almost forgot she running.  I felt that way for a little while today :).  I thought about Brent and QP today too because I'm running with QP tomorrow!  Brent came into my thoughts when I remembered his crazy workouts where he runs 8 miles then spins 40.  I figured if he can do it then I should have plenty of juice left to run with QP :) 

Beautiful morning with QP on the rail trail.  Overcast and windy but the temp was just right. QP started off by catching a good luck leaf as it was descending through the air (something I always try to do this time of year).  The conversation was wonderful, felt like the good ole' days.  We did some reminiscing and caught up on each others lives.  I loved hearing her stories about her summer travels.   We were hoping to see the fawns I usually see but I think a group ahead of us might have kept the deer in the woods, although we did startle a buck and it startled us when it leaped through the woods.  

Now it's time to batten down the hatcher....HURRICANE A COMIN'! 

Nice run on the rail trail.  Cool and windy but temp just right once I got warmed up.  I decided to run by time today instead of distance. I set my work out for 2 hrs and didn't stop my time for anything.  I looked at it as going out to play for 2 hrs.  My time includes water , shoe tying, nose blowing, phone answering, and sight seeing stops so my AP was really slow (12m).  

Slept in this morning so I ran at the gym after my grandson got picked up.  Pushed myself a bit by starting out with 10m pace, next 9:30 pace, final 9:13 pace.  I wanted to run 4 but didn't have it in me so I went over to the stairclimber for 10 minutes...that thing kicked my butt!  I found muscles I didn't know I had :)  

Spun tuesday and thursday.  Thursday I spun during an evening class and didn't have to rush home afterward so I thought of Brent and got on the treadmill.  That lasted for 1 mile but was nice having my muscles warmed up already (9:30 pace).  After the treadmill I tried the rowing macing for 10 minutes.  I'm gonna have to learn how to adjust the tension because it seemed a little too easy.  I still got a good core workout though.

Today I ran 8 miles on the road in order to incorporate some hills (the rail trail lacks in hills). Seems the pumpkin pie last night and oatmeal cookies for breakfast were good fuel because I didn't really feel tired.  Beautiful temperature and sunny day :) 

Ran 2 miles then spun for an hour.  Had a few minutes left in my schedule so I ran for another 1.4 after spinning.

Ran 5 on the treadmill doing random hill intervals.  5 minutes on the row machine, then free weights and abs.  Red velvet icecream for desert :)

What a wonderful day!  Stayed over with QP and got up early to drive to the race (with our Mr's in tow).  The morning was cold and windy so we were grateful for the full sun.  QP reminded me of those hot August days when we would dream of our own ice tunnel for just a moment of coolness.  We definitely found it!  The course wound through a golfing community covered in whispering pines.  It was beautiful and hilly.  The hills seemed to be continuous but made for a great workout.  My hamstrings are still thanking me.  A walk around the neighborhood that evening really helped loosen everything up :)  The great friends and food (QP fed us well) made for the perfect weekend.    Let the holidays begin!

Ran 8 miles with my friend, Ann.  Beautiful morning...around 45 degrees.  Warm in the sun...no wind.  Made room for lots of turkey and desert :)

Cold blustery morning.  Fired up the wood stove for the first time this year.  bundled up and headed out to the rail trail and was tickled pink to have my water boy with me this morning.  He came along with his bike and enjoyed the great outdoors with me.  We had a few turkeys cross the trail in front of us and one of them was a huge Tom turkey.  Seems he made through the holiday :).    Haven't seen the twin baby deer in a while.  I hope they are hiding out since it is hunting season.  The 6 miles went by too quickly and we headed home to our warm empty nest and took a nap.  

I'm officially starting my Marathon training this week.  I ran 3 miles on monday and did core work and hand weights.

Tuesday I spun for 17 miles...worked up a good sweat.

Today I ran on the treadmill for 5 miles, 3 of those were tempo miles.  I repeated my core work and hand weights routine.  Good long stretch afterward :)

Grad work is interfering with my long run for this saturday (have to meet a client) so I am going to try to do it early on the treadmill Friday am.  I need some encouragement to run 8 miles at 5am...got any?

Received great advice from RAD and QP on how to do my 8 mile run on the treadmill this morning.  I followed their advice...sorta.  

Had the worse nights sleep last night...or I should say...didn't sleep.  When I finally did get up (1/2 hour later than expected), I was exhausted.  I dragged myself out of bed and threw on the clothes I laid out the night before.  I got on the treadmill and did 4 miles then took a break like RAD had recommended.   Just turns out my break might last a day or two :).  Then I followed QP's advice...sorta.  Instead of posting a pic of my favorite icecream, I got a small sample at the grocery store.  

I also got "flocked" last night.  In case you don't know what that is, it is a fundraiser for the American Cancer Society.  Someone made a donation in order to have me flocked.  During the night some "flockers" flocked my lawn.  I awoke to 30 pink flamingos in my yard.  The flamingos will disappear within 48 hours to a lawn that I have chosen to be "flocked".   

I'm really not too upset about missing my long run last weekend.  I needed a little break.  Walked 2 miles with hubby yesterday evening.  He is going to train for an 18.2 mile rucksack march scheduled for March.  The same weekend as my marathon...fun!  He has to march at a steady pace while carrying 25 lbs.  Glad I don't have to carry 25 on my run :)

Ran 3 miles on the treadmill this morning, did 5x25 core with 1x10 reverse crunches.  Hand weights for shoulders, biceps, and that flappy part on the back of my arm (forgot the name). 

Beautiful weather today... in the 60's!

Spun yesterday morning and walked 4 miles with hubby in the evening.  Thought of QP as we walked with our headlamps on.   thought at QP at spinning too because we had a new girl spin today.  This was her first time and she really pushed herself hard.  Reminded me of the first time I spun (with QP) and we could hardly walk later that day.  We would laugh as we saw each wobbling down the hallway at work:)

Ran 4 miles today with 2 miles of speed work worked in.  Feeling good!

So proud of my hubby.  He ran 2 miles before I got out of bed this morning then we went to the rail trail.  I ran my 8 while he marched 6 miles with his weighted pack on.  Nice to have him with me... I could get use to this.  

Spun last thursday... good climbing class :) 

3 easy miles on the treadmill

Late night last night with my grandson.  Still trying to get his seizures under control.  Went with my daughter to John Hopkins to see neurologist and poor little guy had 3 seizures while we were there.  

Ran 3 sleepy miles with 1 mile speed work.   Did core and strength training.  Gonna spin tomorrow :)

Got up before the birds this morning because I needed to get my run done early.  My husband and I hit the rail trail around 7am.  Cold morning but warmed up to a perfect running temperature at about mile 3.  

I was excited to see the baby doe twins this morning.  Seems they have survived hunting season so far.  They no long have spots and are getting bigger quickly.  They weren't scared of me at all.  They grazed on the side of the trail and looked at me as I went by.  One of them was literally 10 feet away (a little uncomfortably close).  Hopefully those little does won't be so brave when a hunter walks up on them.  

My IT band started acting up so at mile 6 I swung by the truck and got a knee brace out of my bag that I've been carrying for a couple of years now (thanks QP).  I put it on just to see if it helped ... and it did!  No more IT trouble for the rest of the run.  I need to invest in one of those bands you wrap around the top of your knee.  Anyone every use one?

After the run I dashed in the shower and made it to a Christmas play with my daughter, my grandson, and my son-in-law's mom.  We loved watching Harvey's face as he took in all the lights, singing, and kids.  His new medication has helped with his seizures, he is down to about 4 seizures a day now.  Hopefully we can get it to zero.  

I am so grateful for today.  Family, friends, and health. 

13.5 miles through DC today.  My husband and I hiked for 7 hours going from monument to monument.  We started off at Rock Creek Park and hiked through Rosalyn VA to the National Cemetery.  The tomb of the unknown soldier was quite moving.  From there we went to the Pentagon memorial, Lincoln, Korean, WWII, Vietnam, and Washington Monument.  Our final stops were the National tree and the White House.  We joked about how closely we were being watched by the secret service (could have been the backpacks we were carrying).   

It was dark by the time we made our way back up Connecticut Ave to where our truck was parked (near the zoo).  We had stopped for a sandwich and warm cup of soup at Potbellys' and had just started walking, when a car zoomed up the hill ... hit 2 curbs ... went airborn ... and stopped about 20 yards away from us.  The guy got out, looked at the two blown tires, then walked away.   Just a gentle reminder of where we were.  

Had to try out my new Garmin :)  Two miles in the hood since it was such a nice day and I knew tomorrow would be yucky.  Having fun figuring out all the bells and whistles of the new watch.

Super windy workout day.  Tempo run in the hood.  1 mile warmup, 4 miles tempo, 1 mile cool down.  The wind was fierce today.  The wind in my face slowed me down but I made up for it when I had the wind to may back.  Wish I could have found a way to keep it at my back the whole time ;)

First there was sleet, then there was rain, then there was snow, then there was rain again. We knew the weather might get nasty but didn't expect this mess.

Hubby and I headed out on the rail trail confident we had at least 2 hours before the precip was going to begin. As soon as we got in the truck it started drizzling, by the time we reached the trail it was sleeting heavily. My plan was to run 12 while he hiked 8. It sleeted for the 1st mile and was kinda fun because it bounced off of my clothes making me feel like a superhero with my forcefield on. That all changed when the sleet changed to rain ... a heavy steady cold rain. I felt like I dressed well because I wasn't feeling cold and I was grateful for grabbing my baseball cap which kept the rain off my face. At mile 6 the mind games began. I started bargaining with myself "its so nasty out here ... you should make this a 10 mile run ... your legs are getting numb ... you could colapse from hypothermia ..." Then I started thinking "how can you do 14 miles next week if you don't do your 12 this week, you know this will mess with your mind". Thats when I started visualizing warm blood flowing to the fat layer on my legs warming them up. It must have worked because I started to forget about the numb parts and concentrate on my stride and pace.

I forced myself past mile 10 and told myself how proud I was of me. Then as I started my last 2 miles the rain turned to snow. I felt rejuvenated and held my arms open as if the snow was just for me! I suddenly didn't feel as tired and picked up the pace but it was short lived ... good while it lasted. The snow turned back to rain and a heavier rain at that.

Finally I made it back to the truck and I had reached my goal of 12 miles. My husband had the truck running and warm. I took shelter under a pavillion and it was then that I realized just how hard it was raining. My husband said I had steam coming off my back ... wow.

Three miles on Rosewick Rd. Perfect day. No wind ... slightly overcast ... about 40 degrees. My training guide said I should run 2 but it just felt so good. Speed work scheduled for Wednesday ... oh boy.