Monday: Weights (legs) + 30 min stair master + 3 mile walk
I don't usually put my walks in here, but I walked 3 times to the park with Domingo today that it felt like training! Today was Val and my last workout with Ryon. I will miss these workouts even though Val and I still plan to work out together. I love how he pushes us and shows us when we do the exercises wrong - especially when we get fatigued. I stayed after for 30 min of stair master at level 8. I remembered my headphones today so the 30 minutes went by a lot faster while I listened to some unsolved mysteries :)
Tuesday: 45 min easy run Quarry Lake & massage
I had a massage at lunch today. My legs were feeling good, there wasn't any special areas she had to work on. I have been doing TP more lately, maybe that has been helping.
Since I had the massage I wasn't able to leave work early enough to do a road run (since I had to get back to walk domingo). So I grabbed a quick dinner (pizza!) and then went for a run around Quarry lake from 8:15-9pm. This was the only place I could think of that would be safe to run in the dark by myself. It was perfect weather, I kept this as any easy run. I saw Alaska out there- too bad Domingo wasn't with me to play with her.
Wednesday: Arm and core workout
I had planned to do a hilly road run after work at River Place but Val asked if I could help with Logan. Helping out with Logan fell through but I was still unable to make this run before it got dark. So after eating and walking Domingo I decided to go for an arm workout at the gym instead. It was so quiet this time of night, I almost had the whole place to myself! I did workout card #1. I am so weak in my arms, I need to do this workout at least once a week. I drank 1/2 of a chocolate milk as a recovery drink (yum). I need to stock up on this.....
Thursday: Rogue hill workout - 8 miles
I was dreading this workout and started the run feeling hungry, so I wasn't sure how it would go. As usual once I got there I was no longer dreading the workout but looking forward to it. We started out going down Fox Hollow to Shan's loop where we were to do 4 repeats. It was about 2 miles to Shan's loop, a longer warm up then usual. I hadn't done this loop since last summer so was looking forward to it. The loop has an uphill/small flat/downhill/followed by a pretty long flat. Each loop was 1 mile. This loop was a lot easier then last week - not as steep. Plus the weather was better today - maybe even perfect :) I did 4 loops and felt like I could have done more. I was tired during the 1 1/2 cool down though. All of the uphills were runnable and I pushed on them and also pushed hard on the downhills.
During my last loop, someone new to the class started out running right behind me. She was staying right on my tail, so I kept asking her if she wanted to pass but she said no she wanted to "hang" behind me. I really hate when people do this, they should dictate their own pace and not use mine. I again asked her on an uphill section since it was getting annoying and she said she was using my foot placement! Ugh - again not good for her. She shouldn't be looking where I put my feet and figure it out for herself. I kinda lost her after that so I hope I wasn't harsh on her :)
Friday: rest
Monday, March 30, 2009
Sunday March 29 - Hot Yoga
I decided to sleep in this morning and not run the Cap 10k. I got up at 8 and so did jon. After he showered he decided he still wanted to do the race :) So Domingo and I took him down to the start of the race. He missed the start of the time run and started with the fun run people at 9am. Meanwhile Domingo and I went to one of my favorite coffee shops - Bouldin for some coffee, breakfast taco and blueberry muffin. It was all yummy. We parked at the Parmer event center and walked a little around town lake while waiting for Jon to finish the run. I was getting a little jealous that I wasn't running. It was perfect weather with blue skies and I wasn't feeling tired from the day before (since I slept in....). I am glad I got to see Jon though (even though it was too crowded to see him actually finish) since he goes to a lot of my races. He did really well and would have probably done better if he started with the timed runners.
After running we all went to Natural Gardner - what an awesome place! And then I bought 2 pairs of shoes at Rogue. I bought one road pair and one pair of Patagonias. A few of my trail running friends bought the new patagonias and loved them, so I thought I would give them a try. There was a pair of Vasque shoes that I REALLY wanted but thought it might be overboard buying 3 pairs in one day. I think I will need to sneak back to buy them :)
I went to Hot Yoga at Quarry Lake at 3pm. I LOVE this yoga. I really want to go every week but things come up. With all of the other activities today I didn't have any time for running.
After running we all went to Natural Gardner - what an awesome place! And then I bought 2 pairs of shoes at Rogue. I bought one road pair and one pair of Patagonias. A few of my trail running friends bought the new patagonias and loved them, so I thought I would give them a try. There was a pair of Vasque shoes that I REALLY wanted but thought it might be overboard buying 3 pairs in one day. I think I will need to sneak back to buy them :)
I went to Hot Yoga at Quarry Lake at 3pm. I LOVE this yoga. I really want to go every week but things come up. With all of the other activities today I didn't have any time for running.
Saturday March 28 Bandera 22 mile run
Originally Jon and I had planned to camp out for this run. But it was cold, and we didn't have our camping supplies packed and we weren't able to leave work early. So instead we woke up at 4am and left at 4:20am for our drive to Bandera! We brought Domingo with us since it wouldn't be too hot in the car while Jon was running his 11 miles. I am glad that Jon was sweet and drove. I stayed awake the whole time too. We stopped on the drive down at Whataburger for some breakfast. It was ok but I would prefer McDonald's or BurgerKing next time. We got to Bandera early and had time to walk Domingo. Domingo wanted to stay outside and play since he thought there weather was perfect - it was about 39 degrees!
The first 11 mile loop went really well. My legs were feeling fresh the whole time and I had a blast on the downhills. There was someone (not from my class so I don't know their name) who stayed a little ahead of me and Cris Strong was behind me for most of this run. She keep a little distance so I wasn't feeling rushed or anything. I was able to maintain a consistent pace throughout this loop. I stopped a couple of times briefly to walk and eat a kashi cereal bar. Also (maybe cuz of the cold?) I had to stop each time through the loop for a pee break :)
I came in from the first loop feeling good. Jon wanted to go out again for a little bit, so we took domingo up to sky in the island. A lot of people skipped this on the second loop so I would end up running the second loop almost all alone. It was confusing, since some people skipped it they started after me and finished before me w/o even passing! I didn't realize this at the time so kept slowed down a little when I got lonely since I thought they would catch up to me.....
This second loop wasn't very eventful. The downhills weren't as fun this time and I was tired by the end of the run.
The first 11 mile loop went really well. My legs were feeling fresh the whole time and I had a blast on the downhills. There was someone (not from my class so I don't know their name) who stayed a little ahead of me and Cris Strong was behind me for most of this run. She keep a little distance so I wasn't feeling rushed or anything. I was able to maintain a consistent pace throughout this loop. I stopped a couple of times briefly to walk and eat a kashi cereal bar. Also (maybe cuz of the cold?) I had to stop each time through the loop for a pee break :)
I came in from the first loop feeling good. Jon wanted to go out again for a little bit, so we took domingo up to sky in the island. A lot of people skipped this on the second loop so I would end up running the second loop almost all alone. It was confusing, since some people skipped it they started after me and finished before me w/o even passing! I didn't realize this at the time so kept slowed down a little when I got lonely since I thought they would catch up to me.....
This second loop wasn't very eventful. The downhills weren't as fun this time and I was tired by the end of the run.
Tuesday, March 24, 2009
March 23-27 Workouts
Monday: Strength Training (legs) + 30 min stairmaster
Val and I met Ryon today. We only have 1 more workout with Ryon after this :( It is nice having him to push us and to let us know when we do the exercises wrong. After the workout I stayed and did the stairmaster for 30 minutes at level 8. This is a lower intensity level then last week.
Tuesday: Riverplace hilly road run - 5 miles
Jon ran this route with me after work. It was humid from the rain early in the day. This is the same route that I did last Tuesday by myself. I was glad to have the company today :) The first 3 miles is mostly flat and downhill, a lot of downhill. Then at Woodlands park, starts the ascent. The first mile of this is trail. The trail has a creek running along side it and is so beautiful. The trail lets out at the bottom of a big hill by the Riverplace country club. The last mile continues uphill until the finish. I felt good during this run, tired by the time I got off of the trail for the last mile of road climbing.
Wednesday: 60 min bike indoors + core
I went to a nutritional seminar at Rogue today. It was a lot of formulas about calories, protein and water. I didn't find it very useful and was bored by it. After the seminar I went to Whole Foods and had some salmon, veggies and roasted potatoes. It was so yummy! I love this new Whole Foods and wish I lived closer to this one.
I did a workout at Pure Austin downtown after. The atmosphere at this location is so different then Quarry Lake! It is more about looking good and being seen. By the time I got there it was almost 8pm so it wasn't very crowded. I did the bike for 40 minutes. I forgot my bike shoes so had to use the clips. It kinda sucked, I should have gone back to the car to get my bike shoes. I also should have wore my bike shorts. I had to stand up for the last 10 minutes to relieve my tush :) I kept the bike ride at an easy pace. After that I did a core workout for about 10-15 minutes. My goal is to incorporate core into more of my workouts.
Thursday: Rogue hill workout HOL - 7 miles
Our group met at the hill of life tonight for a hill workout. Robert found a gradual "runnable" hill. We did about 1 mile warm up to the start of the workout. From there we were to do 4-6 repeats of a 1/2 mile uphill followed by recovery, and then the 1/2 mile downhill followed by recovery. We were to run both the up hill and the down hills hard. For the first loop it was a little tricky to keep on course but after that it was easy. This was a cardio extensive exercise, I loved the downhills! It was a little muddy from rain earlier in the day but not too bad where it stuck to the shoes. I only did 4 loops since I wasn't feeling well today but it was still 7 miles so I don't feel too bad!
Friday: rest
Val and I met Ryon today. We only have 1 more workout with Ryon after this :( It is nice having him to push us and to let us know when we do the exercises wrong. After the workout I stayed and did the stairmaster for 30 minutes at level 8. This is a lower intensity level then last week.
Tuesday: Riverplace hilly road run - 5 miles
Jon ran this route with me after work. It was humid from the rain early in the day. This is the same route that I did last Tuesday by myself. I was glad to have the company today :) The first 3 miles is mostly flat and downhill, a lot of downhill. Then at Woodlands park, starts the ascent. The first mile of this is trail. The trail has a creek running along side it and is so beautiful. The trail lets out at the bottom of a big hill by the Riverplace country club. The last mile continues uphill until the finish. I felt good during this run, tired by the time I got off of the trail for the last mile of road climbing.
Wednesday: 60 min bike indoors + core
I went to a nutritional seminar at Rogue today. It was a lot of formulas about calories, protein and water. I didn't find it very useful and was bored by it. After the seminar I went to Whole Foods and had some salmon, veggies and roasted potatoes. It was so yummy! I love this new Whole Foods and wish I lived closer to this one.
I did a workout at Pure Austin downtown after. The atmosphere at this location is so different then Quarry Lake! It is more about looking good and being seen. By the time I got there it was almost 8pm so it wasn't very crowded. I did the bike for 40 minutes. I forgot my bike shoes so had to use the clips. It kinda sucked, I should have gone back to the car to get my bike shoes. I also should have wore my bike shorts. I had to stand up for the last 10 minutes to relieve my tush :) I kept the bike ride at an easy pace. After that I did a core workout for about 10-15 minutes. My goal is to incorporate core into more of my workouts.
Thursday: Rogue hill workout HOL - 7 miles
Our group met at the hill of life tonight for a hill workout. Robert found a gradual "runnable" hill. We did about 1 mile warm up to the start of the workout. From there we were to do 4-6 repeats of a 1/2 mile uphill followed by recovery, and then the 1/2 mile downhill followed by recovery. We were to run both the up hill and the down hills hard. For the first loop it was a little tricky to keep on course but after that it was easy. This was a cardio extensive exercise, I loved the downhills! It was a little muddy from rain earlier in the day but not too bad where it stuck to the shoes. I only did 4 loops since I wasn't feeling well today but it was still 7 miles so I don't feel too bad!
Friday: rest
March 21-22 Weekend Rest!
This was a rest weekend :) Jon and I went to Canyon of the Eagles. Most of the really hilly trails in the park are closed this time of year because of the golden warblers. We did a pretty long hike though on Saturday, it was really pretty! Need to come back next fall to hike the hilly trails.
Wednesday, March 18, 2009
March 16-20 workouts
Monday: Arm & core strengthening and 30 min stair master
Val and I met ryon today for an arm workout. My arms and shoulders are so weak! After, I did 30 min on the stair master at level 10. It was very tiring for me but I am hoping it will help with my training for Jemez.
Tuesday: 5 mile run Riverplace
I was dreading this run since I was running it alone. I don't mind running alone, but I love the motivation when running with someone else. I even considering skipping this run, I am so glad I didn't. It was a beautiful blue sky day, temps in the upper 70s. This was a road hill workout. I started at Sun Tree Park, ran to Woodland park where I met up with a 1 mile trail that dumps back to Riverplace near the country club.
Wednesday: Rogue speed workout 3 miles
We met at St. Edwards today and ran on a flat 1/2 mile section as an out and back. The workout was to do 3 sets of: 3 min easy pace, 2 min medium pace, 1 min fast pace followed by recovery. This ended up being only 3 miles. I felt this workout was a little short. The 1 min fast pace was hard after coming off of the 2 min medium pace and was a very long minute!
Thursday: Rogue hill workout 6 miles
We met at St. Edwards again but this time focused on hills. We did 3 repeats of a 2 mile loop. It started off with a very long and steep uphill. Then moved on to flats, followed by a downhill. I loved this workout! I need to work on getting faster on the uphills....
Friday: rest
Val and I met ryon today for an arm workout. My arms and shoulders are so weak! After, I did 30 min on the stair master at level 10. It was very tiring for me but I am hoping it will help with my training for Jemez.
Tuesday: 5 mile run Riverplace
I was dreading this run since I was running it alone. I don't mind running alone, but I love the motivation when running with someone else. I even considering skipping this run, I am so glad I didn't. It was a beautiful blue sky day, temps in the upper 70s. This was a road hill workout. I started at Sun Tree Park, ran to Woodland park where I met up with a 1 mile trail that dumps back to Riverplace near the country club.
Wednesday: Rogue speed workout 3 miles
We met at St. Edwards today and ran on a flat 1/2 mile section as an out and back. The workout was to do 3 sets of: 3 min easy pace, 2 min medium pace, 1 min fast pace followed by recovery. This ended up being only 3 miles. I felt this workout was a little short. The 1 min fast pace was hard after coming off of the 2 min medium pace and was a very long minute!
Thursday: Rogue hill workout 6 miles
We met at St. Edwards again but this time focused on hills. We did 3 repeats of a 2 mile loop. It started off with a very long and steep uphill. Then moved on to flats, followed by a downhill. I loved this workout! I need to work on getting faster on the uphills....
Friday: rest
Monday, March 16, 2009
March 14 - 15 Weekend
Saturday: 17 miles Rocky Hill Ranch
I had to wake up at 5:30 am for this one! We decided not to take Domingo so I woke up early to walk him first. He loved the weather (cold and dreary) so wanted to stay outside. Jon and I drove separate since I was running more miles then him.
My legs were heavy during some of this run, probably from my massage the day before. The course was mostly flat, with a few short hills. It reminds me of a mix between Walnut Creek and Bastrop State Park. It was very beautiful with pine trees and pine needles on the trail. This run started and ended in the 40s. About halfway through the loop, I got cold though and stayed cold for the rest of the run. I had already ditched my gloves since I didn't think I would need though. I felt pretty good for this run but just didn't feel like running anymore. I opted to only do one loop, which was fine since it was a long loop - almost 17 miles instead of 15. Most others also only did one loop. After Jon split off to head back in, I ran behind/with John K and Bhavesh. I tried to keep up with them and keep them in sight since I didn't have a map with me (there weren't enough for everyone). Without a map I would have been lost!
After running, a bunch of us went over to Joanna's parents house in Bastrop for migas and mimosas. It was great food and company. 2 hrs later, I drove home happy even though it was rainy :)
Sunday: 5 miles town lake
Jon and I met for an easy run around town lake at 9am with John K, Joanna and Bob. It started out drizzly but ended after we started running. This nice easy pace run felt very refreshing. Afterwards we met at Waterloo for breakfast where Dano and John F were waiting. This was a great way to start the day!
I had to wake up at 5:30 am for this one! We decided not to take Domingo so I woke up early to walk him first. He loved the weather (cold and dreary) so wanted to stay outside. Jon and I drove separate since I was running more miles then him.
My legs were heavy during some of this run, probably from my massage the day before. The course was mostly flat, with a few short hills. It reminds me of a mix between Walnut Creek and Bastrop State Park. It was very beautiful with pine trees and pine needles on the trail. This run started and ended in the 40s. About halfway through the loop, I got cold though and stayed cold for the rest of the run. I had already ditched my gloves since I didn't think I would need though. I felt pretty good for this run but just didn't feel like running anymore. I opted to only do one loop, which was fine since it was a long loop - almost 17 miles instead of 15. Most others also only did one loop. After Jon split off to head back in, I ran behind/with John K and Bhavesh. I tried to keep up with them and keep them in sight since I didn't have a map with me (there weren't enough for everyone). Without a map I would have been lost!
After running, a bunch of us went over to Joanna's parents house in Bastrop for migas and mimosas. It was great food and company. 2 hrs later, I drove home happy even though it was rainy :)
Sunday: 5 miles town lake
Jon and I met for an easy run around town lake at 9am with John K, Joanna and Bob. It started out drizzly but ended after we started running. This nice easy pace run felt very refreshing. Afterwards we met at Waterloo for breakfast where Dano and John F were waiting. This was a great way to start the day!
Wednesday, March 11, 2009
March 8-13 Workouts
Sunday: Hot yoga
I went to hot yoga at Quarry lake this afternoon. I have had to miss this class the last couple of weeks for various reasons. I think yoga will help my tight muscles, especially after the race yesterday. I was so tired all day and felt even more relaxed after yoga, partially from the heat of the room. Plus it was a very warm day today. I had wanted to go for a short run, but was too tired :)
Monday: 30 min easy run
This was my scheduled workout and it felt good to get my legs moving. I took this run very easy, running around Quarry Lake after work.
Tuesday: 5 mile hilly road run, easy paced
I still felt tired today, I have been tired ever since the Waco race on Saturday! Jon said he would run with me, I was glad for the motivation. We took the run easy, I power-walked up the Riverplace country club hill to practice power walking. Jon stopped after 3.5 miles, I picked up some speed for the last 1.5 miles mostly because I wanted to be done and because I was running a route I was very familiar with.
Wednesday:
Thursday: Rogue workout - Dog park 4 miles
It was chilly at the start of the run but looking like the rain might hold off. We ran with Joe's group today. He had us do a 4 mile loop where you could turn around partway for 7 miles total. It was muddy in some spots and slippery. I felt good this run. Jon and I decided to end at 4 miles. I am glad we did since it started raining and I didn't have my flashlight.
Friday: Gym weights and cardio
I met Val this morning. We did 30 min of cardio (elliptical and bike) followed by 30 min of legs and abs.
I went to hot yoga at Quarry lake this afternoon. I have had to miss this class the last couple of weeks for various reasons. I think yoga will help my tight muscles, especially after the race yesterday. I was so tired all day and felt even more relaxed after yoga, partially from the heat of the room. Plus it was a very warm day today. I had wanted to go for a short run, but was too tired :)
Monday: 30 min easy run
This was my scheduled workout and it felt good to get my legs moving. I took this run very easy, running around Quarry Lake after work.
Tuesday: 5 mile hilly road run, easy paced
I still felt tired today, I have been tired ever since the Waco race on Saturday! Jon said he would run with me, I was glad for the motivation. We took the run easy, I power-walked up the Riverplace country club hill to practice power walking. Jon stopped after 3.5 miles, I picked up some speed for the last 1.5 miles mostly because I wanted to be done and because I was running a route I was very familiar with.
Wednesday:
Thursday: Rogue workout - Dog park 4 miles
It was chilly at the start of the run but looking like the rain might hold off. We ran with Joe's group today. He had us do a 4 mile loop where you could turn around partway for 7 miles total. It was muddy in some spots and slippery. I felt good this run. Jon and I decided to end at 4 miles. I am glad we did since it started raining and I didn't have my flashlight.
Friday: Gym weights and cardio
I met Val this morning. We did 30 min of cardio (elliptical and bike) followed by 30 min of legs and abs.
Wednesday, March 4, 2009
March 2 - 6 Workouts
Monday: Weights arm/core
Val and I met with Ryon today for our first arm workout. I think Ryon was surprised how weak both of our upper bodies are! For a couple of the exercises he started us out on too heavy of weights. Ryon was surprised how I could do push-ups the regular way, not on my knees. My triceps and shoulders were pretty weak. I want to start concentrating more on upper body (and continue core) since my legs get a pretty good workout from all the hill running I have been doing.
Tuesday: 30 min stair climber & 30 min legs
I met Val this morning at the gym. I did about 30 minutes on the stair climber, I started at level 8 and moved down to level 5 as my heart race increased. My heart rate stayed around 140-144 for this workout. After we did some leg exercises. I meant to do abs/core later at home but forgot.... I also had planned to go for an easy run tonight but I had a bad headache after work.
Wednesday: HCTR 90 min trail run - 6ish miles
I ran tonight from the HOL with the Hill Country Trail Runner club. I was unable to make previous wednesday runs for different reasons and didn't want to miss the last one dark run before daylight savings. This was an easy paced no-drop run of about 90 minutes. Marcia sprained her ankle early in the run so had to cut out early, Larry took over leading the run. I talked to him some about Jemez - he has done that race the 2 previous years and said how beautiful it was. Of course he did the 50 miler which I don't plan to do :)
Thursday: Rogue HOL hill workout - 5 miles
We did an easier workout tonight because of the upcoming race in Waco on Saturday. This was our last dark workout because of daylight savings. We did an out and back workout, not pushing any particular section but trying to keep a consistent pace the whole time (including hills). I tried doing that, it was hard though. It was in the 80s today and a little humid. After I warmed up I felt good for this run and not too tired at the end of the run. Maybe I should have pushed it harder. My right ankle moves around on these sections of the trail, I want to switch into my Vasque Velocity's next time I do this trail.
Friday: Rest
Val and I met with Ryon today for our first arm workout. I think Ryon was surprised how weak both of our upper bodies are! For a couple of the exercises he started us out on too heavy of weights. Ryon was surprised how I could do push-ups the regular way, not on my knees. My triceps and shoulders were pretty weak. I want to start concentrating more on upper body (and continue core) since my legs get a pretty good workout from all the hill running I have been doing.
Tuesday: 30 min stair climber & 30 min legs
I met Val this morning at the gym. I did about 30 minutes on the stair climber, I started at level 8 and moved down to level 5 as my heart race increased. My heart rate stayed around 140-144 for this workout. After we did some leg exercises. I meant to do abs/core later at home but forgot.... I also had planned to go for an easy run tonight but I had a bad headache after work.
Wednesday: HCTR 90 min trail run - 6ish miles
I ran tonight from the HOL with the Hill Country Trail Runner club. I was unable to make previous wednesday runs for different reasons and didn't want to miss the last one dark run before daylight savings. This was an easy paced no-drop run of about 90 minutes. Marcia sprained her ankle early in the run so had to cut out early, Larry took over leading the run. I talked to him some about Jemez - he has done that race the 2 previous years and said how beautiful it was. Of course he did the 50 miler which I don't plan to do :)
Thursday: Rogue HOL hill workout - 5 miles
We did an easier workout tonight because of the upcoming race in Waco on Saturday. This was our last dark workout because of daylight savings. We did an out and back workout, not pushing any particular section but trying to keep a consistent pace the whole time (including hills). I tried doing that, it was hard though. It was in the 80s today and a little humid. After I warmed up I felt good for this run and not too tired at the end of the run. Maybe I should have pushed it harder. My right ankle moves around on these sections of the trail, I want to switch into my Vasque Velocity's next time I do this trail.
Friday: Rest
Monday, March 2, 2009
March 1st
Sunday: 5ish mile run at Town Lake, easy pace
I spent most of the day at the Zilker kite festival. Yesterday would have been a better day for this since it was a lot windier. The morning started out chilly, but warmed up nicely into the 50s and 60s. I went for a really easy paced run at 5:30pm at Town Lake, it was a great run and I didn't feel tired at all :)
I spent most of the day at the Zilker kite festival. Yesterday would have been a better day for this since it was a lot windier. The morning started out chilly, but warmed up nicely into the 50s and 60s. I went for a really easy paced run at 5:30pm at Town Lake, it was a great run and I didn't feel tired at all :)
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