Daily Mile

Today was my only run all week.  With a twinge in my knee last week, I just wasn't willing to push it.  Now, I'm feeling great!  Katherine and I went and hit up the Olympic Oval since it was all of 15º outside.  She planned a lovely little speed work meets push ups kind of workout for us.  We had a blast and we had the place totally to ourselves for most of the time.  Bonus!  We could be as loud and obnoxious as we wanted without worry!  The track at the Oval is 442 meters, which is just over a quarter of a mile.

Here's the low down:

Run 4 laps warm up

Run 4 laps race pace

Run 1 lap cool down

Push ups 20 real push ups 20 modified push ups (Katherine stuck with the modified push ups)
Plank 60 seconds

Side plank both sides 30 seconds

Run 4 laps warm up

Run 4 laps 1/2 lap sprint, 1/2 lap easy pace

100 crunches

100 Russian twists

50 Bicycle crunches 

25 Squats

25 Squat kicks

Countless epic high fives to running buddy interspersed accordingly

Go Katherine!  Get it!

 I'm thinking 38 push ups for my 38th birthday.  I've got time...

Running finished!

Crunch time!

Squat it out, ladies!  

The view from the floor.  It's a huge building!

Yeah, we were tired.  And happy.

Okay, now I know we've never fooled around on a run before *cough cough* but we saw this Christmas stuff and couldn't resist!

Today was a lot of fun!  I kind of forgot that I used to like sprinting.  I can haul ass pretty well on the super short stuff.  We will definitely be doing this again!

4.668 miles

Not really sure about time or pace.  The GPS on the Garmin doesn't work indoors.  Next time I'll have to use a stopwatch!

Attaining Goals

At the end of last week's challenge we were given an assignment.  The assignment was to write down goals*.  I've already set some goals for myself this year and I think I've been doing a good job at attaining them.  In relation to this challenge I think an immediate goal will be to finish off that last few pounds and get down to 130 pounds.  The some 13 pounds I've already lost this year has me feeling faster and just fantastic all the way around, so that will be my short term goal.  Long term for me is the Antelope Island 100k in October 2014.  This will mean sticking with my current goals, which are as follows:

1. Stay injury free
2. Cross train
3. Weigh 130lbs (I'm 132.2 as of this morning!)
4. Run hills
5. Incorporate speed work
6. Enjoy running

I've written these on paper, and I'll type them up here to share with you all.
Short term goals:
By Christmas 2013 get to 130lbs
Continue ab work at least three times/week

Long term goals:
Run Antelope Island 100k October 2014

My advice, not that you asked for it, is to write down and share your goals.  You'd be surprised how much harder it is to stay in bed when you've told the entire internet you're going to run 62 miles!  Thanks for your work this week, Astrid.  Now to get over this blasted cold and get to some Russian Twists!



*Assignment as written by our coach for the week, Astrid.
"I would like YOU to write down both your long and short term fitness/eating/wellness goals.  Use the SMART guidelines to help formulate your goals.  No goal is too small or too big.  And when I mean write them down, I mean on a piece of paper with a pencil or marker or on a poster board (aka, a dream board). Make it look pretty or keep it simple.  THEN, you need to put it somewhere you will see it every day."
S~ Specific
M~ Measurable
A~ Attainable
R~ Relevant
T~ Time-bound (give yourself specifics for time)

Hello Negative Split! Move over, Speedy K!

For a girl who didn't really feel like running today, I kicked some serious ass!  It was fairly crisp out, but not too cold, however the chill motivated me to move at first.  Then, I was moving with ease and feeling really good, so I picked up the pace.  I did the first lap with my pup, but his elbow still isn't the same, so I left him at home after 1.5 miles and went back for more!  I was hell bent on getting my pace below a ten minute mile, and what do ya know?  I did it!  Move over Katherine, I'm coming to get you!

People often ask me what I wear to run in the cold weather.  Today was 40º and mostly cloudy.  There was a slight breeze, but not too windy.  I wore shorts, a tank, a light weight long sleeve and gloves.  At first I was cold, but after about half a mile I was just right!

BAM!

3 miles
29:51
9:57 pace

lap 1: 15:19, 10:12 pace
lap 2: 14:32, 9:41 pace

Weights, weights, speed work

Monday and Wednesday I went and lifted weights with Jeff at the gym.  One day was chest and one day was back, plus cardio.  I'm feeling a lot stronger these days and am able to lift more and am less sore afterward.  Double bonus!  Then today I decided I'd go for a bit of speed work.  Running fast is always hard for me.  It felt pretty good. I was hurting a bit, but mentally I can do it since I know three miles will be over super quick.  Plus, it's sunny and warm and that always puts a smile on my face!

3 miles, two 1.5 mile laps
total time 29:44
overall pace 9:55
lap 1: 15:27.94, 10:20 pace
lap 2: 14:16.78, 9:31 pace

Not too shabby!