Some More.

First I want to say CONGRATULATIONS to one of my closest friends for getting engaged last week! I'm so happy for Jen and Greg and thrilled they found each other.

Thursday P.M. - Swim workout earlier in the day, then ran 3 miles easy on Thursday night after personal training. Felt really good.

Friday - Since I'm training for my first Tri (and it's a small one but I'm still doing it and SO excited) and I'm not able to run back to back days yet (or not supposed to, I'm not going to say it doesn't happen every once in a while.....) my awesome brother has given me some great cycling workouts.
Warm Up - 10 minutes 85+ RPM's
30 minutes - Hill 30 sec/Ride 1:30
Cool Down - 5 minutes
Stretch

Saturday - BOOT CAMP!! 75 minutes of circuit madness as Ficer says :-)
15 stations
Treadmill Hill
Treadmill Speed
Ab
Treadmill Speed
Ab
Treadmill Hill
KB Squat w/Upright Row
MB Drop Squats
DB Step Up w/Shoulder Press
Push Up + Close Grip Push Ups
Cable Overhead Tri Ext.
Pull Up/Dips - 8 of each, repeat
Plate Bentover Back Rows
Elliptical - 9 incline/90 resistance
Squat with Bicep Curl
45/60/75 sec

Sunday - 8 mile moderate run, heavy legs from Boot Camp on Saturday (and maybe a bit too much wine at hospital gala Saturday night......) but this was my first longish run since my ablations and it felt great, not much pain and it wasn't a struggle. Mile times were good, finished strong.

Cleansing this week, feeling hungry but good!

I hope everyone had a very Happy Easter and enjoyed the sunshine this weekend!

Happy Training All

This Week

Tuesday - Speed/Power Cardio Circuit
1 mile warm up jog -
64 minute cardio circuit -
Wow, awesome awesome awesome!

Wednesday
OFF - between the race on Sunday, hard spin workout on Monday and that cardio circuit Wednesday, I was toast!

Thursday - Swim Workout! It felt good, did 45 minutes, 10 minute warm up and cool down and 35 minutes of Interval type work. Total of about 1100 yards.

Great week so far of training, I feel good and that's about all I have to say!

Remember that if you ever want help with training programs, don't hesitate to ask!

Happy Training All

Recent Activities

So since the ablation I've been working out, different that I normally do, not stressing so much about intensity, just getting the work in. In response to that, my body has been feeling sluggish, heavy and slow so I when I told Jason Sampson that I would run Brady's leg of the WSU 100k, which was only 4.2 miles, I was a little nervous. That team has seen me run pretty well and it was a little nerve wracking since I had hardly any miles under my belt this winter/spring. But it started off okay, mile 1-7:20, mile 2-7:06, mile 3-7:13, mile 4 (up stadium way, ick) - 7:53. So I was pretty happy with that and it gave me some confidence to keep doing what I'm doing and not stress about only being able to actually run 2-3 days a week and cross-training the rest. My running/competition schedule looks like fun and I'm really excited to do some different things this summer. I'm really bummed that I can't do the Spokane to Sandpoint, but I'm making it up by some other races! June 4 - Timberline 1/2 Marathon (well actuallly 14.2 miles, mostly on trail) FUN!!! June 22 - July 7 I will head to Lithuania with Erica, Lindsay and Papa Ron to speak at the Lithuanian Swim Conference that surrounds Nationals for swimming, then travel with Dad!!! So excited to do some running in another country this summer! July 17 - Lake Chelan Try-A-Tri!!!!!!! My first! I'm getting really excited for this, it was something I've been wanting to do but haven't had the time and/or guts to just jump in and start training. I'm doing it now! I have no excuse since I can't run everyday, what else can I do but bike and run! July 30 - Juneau Marathon!!!!!!!!!!!!!!!! This is the marathon I won (not a very fast year), it was my very first marathon and I qualified for Boston even! I'm nervous to run it again, the last few years have shown some very fast females in this race, but excited that a few friends from Pullman and California are coming up for it, we're invading 2116 Radcliffe Rd. thanks Papa Ron! August - ?? Not sure yet, I'll do something though! September 11 - Two Bear 1/2 Marathon in Whitefish again! So those are the upcoming events for me and some of my homies from P-town, looking forward to it all! I had some great workouts last week and it's fun having something new to train for and change it up a bit. I hope the weather continues to get better (with that being said, continuing to get better would be at least hit 50 degrees with NO wind!) Saturday - easy 3 mile run Sunday - 4.2 moderately hard miles Monday - Spin Bike Madness 10 minute Warm Up 10 minute Intervals - 30 sec stand and sprint/60 sec sit down and ride 5 minute Core/Strength - 1 minute of each: split squat w/sho press, bicycles, mb seated v twist, plank/side planks with rotation, db rdl with upright row 10 minute Hill Intervals - 2 min @ 75-80 rpm's/ 2 min @ 15 sec hill standing up, 15 sec hill sitting down, repeat 5 minute Core/Strength 10 minute Hill Intervals 5 minute Core/Strength 10 minute Steady State + Cool Down 65 minutes of work, it was a great workout. Happy Training All!