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
Monday, April 25, 2011
Friday, April 22, 2011
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
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
Monday, April 18, 2011
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!
Monday, March 21, 2011
Neural Ablation
Well............
I slept through the night without waking up to pain for the first time in a very very long time on March 11th!!!!!!!!!!!! This is huge for me and I'm thrilled. Do I still have pain in other parts of my back, yes, but I'm headed up for more procedures next week so never fear. Maybe my SI joint won't bother me while running and for hours after, after they do the next one?!
Sunday March 6th - At Dad's house, 30 minutes on treadmill, it was 7 degrees outside so there was no way I was running out there!
Monday March 7th - we ended up getting stuck in Seattle on the way back from Juneau so by the time I got to Pullman and worked all day, there was NO way I was working out. Day OFF.
Tuesday March 8th - 54 minute Speed Ladder: 6.5 miles including warm up and cool down
Wednesday March 9th - 4 miles
Thursday March 10th - OFF..... Neural Ablation!
Friday March 11th - OFF...... Recovery Day
Saturday March 12th - Boot Camp with only walking on Treadmill stations and partial squats. had some pain after it, but it dissipated after a few hours and I recovered pretty well. It's mostly point tender now on the spot of the procedure, especially during any abs that I'm directly putting pressure on that spot. Note to self: STOP DOING THOSE.
Sunday March 13th - 30 minutes Elliptical
Monday March 14th - SPRING BREAK!!! Boy did I need this week! Wish the weather was better but such is life, can't get everything we ask for right?! 40 minute lifting circuit with Erica and Kerry, then 50 minute Elliptical. Sweated a lot but somehow never feel like I accomplished much when I'm not running. I have to keep telling myself (this'll sound familiar to some of you.....) that sometimes it's more about "time on your feet". So I'm good with it mentally, I think.
Tuesday March 15th - OFF, busy day getting all my clients in and getting ready to go to Mom's house on Wednesday
Wednesday March 16th - 15 minute Elliptical Warm Up
-Weight Circuit #1 - Olympic Lifts: 3 sets/5 min Versa
-Weight Circuit #2 - Legs/Back + Chest/Tri/Abs: 3 sets/5 min Treadmill
-Weight Circuit #3 - Auxillary Lifts/Abs: 3 sets/5 min Treadmill
Good workout with Erica and Kerry, it's always more fun to lift with friends! Then we drove 8.5 hours to Mom's!
Thursday March 17th - Happy St. Patty's Day! Mom worked in the morning so we slept in then I made breakfast, puttered around, enjoyed the views from Mom's house, then I did 63 minutes on the Treadmill. I walked for 10 minutes to warm up and see how my back felt after the drive. Then I did 52 minutes, every 5 minutes I increased by .5 mph. At 30 minutes I eased back down to a 9:00/mile pace for 5 minutes, then started ramping it back up again. Ended at 9.0 for the last 5 minutes. I think I logged somewhere around 6.5 miles so I was happy with that, especially for walking the first 10 minutes. My back felt pretty good!!! Then Mom made Corn Beef & Cabbage and I made a super salad with a homemade dressing, full of antioxidants, it was a great dinner!
Friday March 18th - OFF. I had intended to do a speed ladder, but Mom took the morning off and we were going to go run errands and spend the day together so I just used it as an off day. It was a wonderfully relaxing day, love being on the farm!
Saturday March 19th - 3.5 miles easy Treadmill. Then we headed to Lava Hot Springs where it snowed huge snow flakes and we had a great soak. Felt wonderful. Then dinner at Grandma Bean's house where I got to see my aunt and cousin who live in Anchorage, haven't seen them in years so that was nice. Drove home and vegged on the couch in front of the fire til bedtime. That night I had a horrible time trying to sleep, my back hurt a lot, even with drugs. So I retired to the couch and slept 5 hours, then we got up Sunday morning to drive home.
Sunday March 20th - Drove home, it was a beautiful drive saw some swans, beautiful western landscapes, 2 bald eagles and no snow on the road which is always nice! Got home and jumped on the treadmill right away, ended up doing 54 minutes. 3 minute jog/3 minute walking a hill. Sweated a lot!!
All in all I haven't been getting a ton of miles in, but I'm feeling good about where I'm at and looking forward to this summer of races and spending time with friends! My goal is the Juneau Full-Marathon again on July 31st, hope my friends can join me too!
Happy Training All!!!!
I slept through the night without waking up to pain for the first time in a very very long time on March 11th!!!!!!!!!!!! This is huge for me and I'm thrilled. Do I still have pain in other parts of my back, yes, but I'm headed up for more procedures next week so never fear. Maybe my SI joint won't bother me while running and for hours after, after they do the next one?!
Sunday March 6th - At Dad's house, 30 minutes on treadmill, it was 7 degrees outside so there was no way I was running out there!
Monday March 7th - we ended up getting stuck in Seattle on the way back from Juneau so by the time I got to Pullman and worked all day, there was NO way I was working out. Day OFF.
Tuesday March 8th - 54 minute Speed Ladder: 6.5 miles including warm up and cool down
Wednesday March 9th - 4 miles
Thursday March 10th - OFF..... Neural Ablation!
Friday March 11th - OFF...... Recovery Day
Saturday March 12th - Boot Camp with only walking on Treadmill stations and partial squats. had some pain after it, but it dissipated after a few hours and I recovered pretty well. It's mostly point tender now on the spot of the procedure, especially during any abs that I'm directly putting pressure on that spot. Note to self: STOP DOING THOSE.
Sunday March 13th - 30 minutes Elliptical
Monday March 14th - SPRING BREAK!!! Boy did I need this week! Wish the weather was better but such is life, can't get everything we ask for right?! 40 minute lifting circuit with Erica and Kerry, then 50 minute Elliptical. Sweated a lot but somehow never feel like I accomplished much when I'm not running. I have to keep telling myself (this'll sound familiar to some of you.....) that sometimes it's more about "time on your feet". So I'm good with it mentally, I think.
Tuesday March 15th - OFF, busy day getting all my clients in and getting ready to go to Mom's house on Wednesday
Wednesday March 16th - 15 minute Elliptical Warm Up
-Weight Circuit #1 - Olympic Lifts: 3 sets/5 min Versa
-Weight Circuit #2 - Legs/Back + Chest/Tri/Abs: 3 sets/5 min Treadmill
-Weight Circuit #3 - Auxillary Lifts/Abs: 3 sets/5 min Treadmill
Good workout with Erica and Kerry, it's always more fun to lift with friends! Then we drove 8.5 hours to Mom's!
Thursday March 17th - Happy St. Patty's Day! Mom worked in the morning so we slept in then I made breakfast, puttered around, enjoyed the views from Mom's house, then I did 63 minutes on the Treadmill. I walked for 10 minutes to warm up and see how my back felt after the drive. Then I did 52 minutes, every 5 minutes I increased by .5 mph. At 30 minutes I eased back down to a 9:00/mile pace for 5 minutes, then started ramping it back up again. Ended at 9.0 for the last 5 minutes. I think I logged somewhere around 6.5 miles so I was happy with that, especially for walking the first 10 minutes. My back felt pretty good!!! Then Mom made Corn Beef & Cabbage and I made a super salad with a homemade dressing, full of antioxidants, it was a great dinner!
Friday March 18th - OFF. I had intended to do a speed ladder, but Mom took the morning off and we were going to go run errands and spend the day together so I just used it as an off day. It was a wonderfully relaxing day, love being on the farm!
Saturday March 19th - 3.5 miles easy Treadmill. Then we headed to Lava Hot Springs where it snowed huge snow flakes and we had a great soak. Felt wonderful. Then dinner at Grandma Bean's house where I got to see my aunt and cousin who live in Anchorage, haven't seen them in years so that was nice. Drove home and vegged on the couch in front of the fire til bedtime. That night I had a horrible time trying to sleep, my back hurt a lot, even with drugs. So I retired to the couch and slept 5 hours, then we got up Sunday morning to drive home.
Sunday March 20th - Drove home, it was a beautiful drive saw some swans, beautiful western landscapes, 2 bald eagles and no snow on the road which is always nice! Got home and jumped on the treadmill right away, ended up doing 54 minutes. 3 minute jog/3 minute walking a hill. Sweated a lot!!
All in all I haven't been getting a ton of miles in, but I'm feeling good about where I'm at and looking forward to this summer of races and spending time with friends! My goal is the Juneau Full-Marathon again on July 31st, hope my friends can join me too!
Happy Training All!!!!
Wednesday, March 9, 2011
February 27 - March 5, 2011
Well March came in with a bang............. That snowstorm on Monday night was uncalled for, not necessary. Come on Mother Nature give us runners a little break!!!!!!!!
So it was back to the treadmill and cardio circuits, which are always fun. But I'm just anxious to get out and run again looking at scenery instead of a tv screen.
Sunday - was at Charlie's in Seattle and watched Rugile swim her final event at Pac-10's, I sure will miss that girl, she is such a positive beautiful soul and it's always hard seeing someone like thats career come to an end here. BUT I get to see her in Lithuania this summer when I speak over there so I'm looking forward to that! As for a workout, I was going to run over in Seattle but even over there it was crappy weather and the pass was getting bad so we had to get on the road. The drive back was rough, 7 hours and my back really was hurting me so I just did the elliptical for 50 mintues at LTE workout on Sunday night.
Monday - 4 mile tempo run
Tuesday - sprint cardio circuit, 45 minutes total work, good speeds felt pretty good
Wednesday - 3 miles easy + strength
Thursday - Helluva hard cardio circuit:
Versa
Rest
Versa
Elliptical
Treadmill Hill
Treadmill Speed
Spin Bike
Abs
1:30/1:15/1:00/:45/:45/1:00/1:15
So much fun!
Friday - OFF, flew up to Juneau to see my beautiful niece Hazel!
Saturday - 30 minute treadmill run
So tomorrow, Thursday, I'm finally having my neural ablation done on my back and I'm really looking forward to it. I hope this brings me some relief for an extended amount of time and I can spend more time on my feet running.
Happy Training All!!!
So it was back to the treadmill and cardio circuits, which are always fun. But I'm just anxious to get out and run again looking at scenery instead of a tv screen.
Sunday - was at Charlie's in Seattle and watched Rugile swim her final event at Pac-10's, I sure will miss that girl, she is such a positive beautiful soul and it's always hard seeing someone like thats career come to an end here. BUT I get to see her in Lithuania this summer when I speak over there so I'm looking forward to that! As for a workout, I was going to run over in Seattle but even over there it was crappy weather and the pass was getting bad so we had to get on the road. The drive back was rough, 7 hours and my back really was hurting me so I just did the elliptical for 50 mintues at LTE workout on Sunday night.
Monday - 4 mile tempo run
Tuesday - sprint cardio circuit, 45 minutes total work, good speeds felt pretty good
Wednesday - 3 miles easy + strength
Thursday - Helluva hard cardio circuit:
Versa
Rest
Versa
Elliptical
Treadmill Hill
Treadmill Speed
Spin Bike
Abs
1:30/1:15/1:00/:45/:45/1:00/1:15
So much fun!
Friday - OFF, flew up to Juneau to see my beautiful niece Hazel!
Saturday - 30 minute treadmill run
So tomorrow, Thursday, I'm finally having my neural ablation done on my back and I'm really looking forward to it. I hope this brings me some relief for an extended amount of time and I can spend more time on my feet running.
Happy Training All!!!
Monday, February 28, 2011
February 20 - 26, 2011
Good week of training again, felt good to be away from Pullman in Colorado though, nice little break.
Sunday - OFF
Monday - 4 mile tempo run
Tuesday - 6.2 mile Speed Ladder, felt awesome
Wednesday - 40 minute easy elliptical
Thursday - 74 minute Cardio Circuit, yahoooooooooooooooooooooooooooooooooo! So much fun, so brutally hard but I love EVERY minute of it! I encourage you all to have those workouts where your Arse is just kicked and you feel close to verge of puking or quitting, push through it and you will be so proud of yourself that you did. It was fantastic.
Friday - 4 mile tempo run before heading to Seattle
Saturday - OFF
Fun week, just wish this snow would stop! I've been cooking a lot, a great site is EatingWell.com and I've made quite a few soups (this snow has really put me in the mood for healthy soups!)
But I'm really ready for spring and to get outside and run and sweat!
Happy Training All!
Sunday - OFF
Monday - 4 mile tempo run
Tuesday - 6.2 mile Speed Ladder, felt awesome
Wednesday - 40 minute easy elliptical
Thursday - 74 minute Cardio Circuit, yahoooooooooooooooooooooooooooooooooo! So much fun, so brutally hard but I love EVERY minute of it! I encourage you all to have those workouts where your Arse is just kicked and you feel close to verge of puking or quitting, push through it and you will be so proud of yourself that you did. It was fantastic.
Friday - 4 mile tempo run before heading to Seattle
Saturday - OFF
Fun week, just wish this snow would stop! I've been cooking a lot, a great site is EatingWell.com and I've made quite a few soups (this snow has really put me in the mood for healthy soups!)
But I'm really ready for spring and to get outside and run and sweat!
Happy Training All!
Wednesday, February 23, 2011
I'm back.
So it's been an interesting winter so far, got some answers on my back, finally, that I think are really going to help this time. Saw the Spine Team in Spokane and finally a doctor did not tell me "well just stop running" because obviously that isn't going to happen.
I've had 2 sets of cortisone injections into L3/L4/L5/S1 and in 2 weeks I'll have what's called a neuralablasion done, which is basically where they go in and cauterize the nerves in between those vertebraes where they think a lot of the pain is being caused by arthritis. I'll hopefully have my SI Joint done after this procedure as well. So even though it's not a "fix" it should help for a year or more and that would be fabulous. I haven't been pain free in 15+ years and to be pain free after those cortisone injections, even for 2-4 hours, brought me to tears, it was amazing and gave me so much more hope then I've had in a long time.
My workouts are going okay, I've been working a lot so have been tired and sometimes the last thing I want to do is workout, but once I get my butt started, I always feel so much better.
So here is last week's workouts, I feel good about them!
Feb 12 - Feb 19, 2011
Saturday - 75 minute brutal Boot Camp! 14 people did it!!!!!! It was a lot of fun and brutally hard but I loved every minute of it!
Sunday - 4 mile tempo run: felt good, but a bit tired and sore from Saturday
Monday - 3 miles steady
Tuesday - 5.10 mile Speed Ladder: felt really good
Wednesday - 4 miles steady
Thursday - 64 minute Cardio Circuit: this was a good one..........
8 stations
Round 1 - 1:30
Round 2 - 1:15
Round 3 - 1:00
Round 4 - :45
Round 5 - :45
Round 6 - 1:00
Round 7 - 1:15
Friday - 4 miles before we flew off to Colorado
Saturday - OFF
Good week of training, happy with how I did, how I felt, and how many miles I accomplished.
Happy Training all!
I've had 2 sets of cortisone injections into L3/L4/L5/S1 and in 2 weeks I'll have what's called a neuralablasion done, which is basically where they go in and cauterize the nerves in between those vertebraes where they think a lot of the pain is being caused by arthritis. I'll hopefully have my SI Joint done after this procedure as well. So even though it's not a "fix" it should help for a year or more and that would be fabulous. I haven't been pain free in 15+ years and to be pain free after those cortisone injections, even for 2-4 hours, brought me to tears, it was amazing and gave me so much more hope then I've had in a long time.
My workouts are going okay, I've been working a lot so have been tired and sometimes the last thing I want to do is workout, but once I get my butt started, I always feel so much better.
So here is last week's workouts, I feel good about them!
Feb 12 - Feb 19, 2011
Saturday - 75 minute brutal Boot Camp! 14 people did it!!!!!! It was a lot of fun and brutally hard but I loved every minute of it!
Sunday - 4 mile tempo run: felt good, but a bit tired and sore from Saturday
Monday - 3 miles steady
Tuesday - 5.10 mile Speed Ladder: felt really good
Wednesday - 4 miles steady
Thursday - 64 minute Cardio Circuit: this was a good one..........
8 stations
Round 1 - 1:30
Round 2 - 1:15
Round 3 - 1:00
Round 4 - :45
Round 5 - :45
Round 6 - 1:00
Round 7 - 1:15
Friday - 4 miles before we flew off to Colorado
Saturday - OFF
Good week of training, happy with how I did, how I felt, and how many miles I accomplished.
Happy Training all!
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