I'm back in the saddle again!

AM-Taught total body class. I've been teaching now for 2 weeks so I decided to up the difficulty of the class a little today. There was a new girl and she ended up leaving after 20 minutes because she got light headed and felt like she was going to throw-up. I guess that means I pushed her just a little too hard. Going to head to the gym and run 6 miles in a little bit. I wanted to go outside but it is SOOO windy.

Later AM-3 miles @ 9:30 pace, Shoulders/Triceps, 3 more miles @ 9:13. Felt good and could've kept going but I think that is enough for today:)

Met BBK's for the PUKE relays this morning. I ended up being paired up with Walter.

Splits-1-9:46, 2-8:52, 3-9:20, 4-9:25 Warm-up easy miles

5-7:06, 6-7:26, 7-6:59 (7th mile was 1/2 uphill/1/2 downhill. I hit a 4:28 pace for a little bit on that part, probably a SHORT little bit). I wish I would've pushed lap between each leg to see what my laps were because some of this was not the relays.

8-8:35, 9-9:28, .1-:55 Cooldown miles

This is such a tough workout but I'm so glad I pushed as hard as I did.

AM-Taught step class. Each week I'm able to make it a little harder. I'll still count 4 miles for it.

Later AM-Ashli's step (Double travel Step) endurance. Back/Biceps/Abs. I actually feel pretty good today and I think I'm starting to really adjust to my early mornings and 2 workouts on Monday and Wednesday. I am a little sore in my left glute from the run yesterday but I feel decent otherwise.

Was going to meet the BBK's this morning but...No excuse, I was just a BIG LAZY BUTT! Oh, I guess I do have the excuse that it was snowy outside and my bed was much more inviting. Anyway, headed to the gym later. Ughh!

Miles: 1-10:00 (warm-up), 2-5.5 were 1/2 mile intervals (fast @8:00, slow @ 9:31), 1/2 mile intervals the rest of the way but I sped up on the fast to 7:53, 7:47 and did a full mile before cooldown that was 7:30. Don't know my overall pace, I'm sure I could figure it out but I'm not going to.

AM-Taught class again and did a half and half class. Step for first 30 minutes and total body for 30. I'm feeling more and more confident each class and getting a better turnout.  I'll count 3 miles for the cardio.

Met some of the BBK's for our first 20 miler. Did a big South Valley Loop. Felt really good today. Legs started to hurt last 3-4 miles. Not sure if it is the cold or lots of training. Overall pace 8:46. I stopped to go to the bathroom and instead of stopping my garmin when I went, I stopped it when I started back up so my mileage got screwed up and I didn't figure it out until I got home and looked at my splits. Oh well, I ran an extra 1/2 mile.

So, I bought 2 new pair of shoes yesterday. I got a pair of new Nimbus 10's but then decided to try the Cumulus 10 because they are about 30 dollars cheaper. Paying $120 for shoes all the time stinks so maybe the Cumulus will be okay.

AM-Taught Total Body class. I think I am going to bag any extra running today in hopes of getting caught up on energy and sleep so I don't crash the rest of the week. It was really hard to get up this morning. I HATE daylight savings. Well, I like the extra daylight but hate losing the hour. Especially since I just adjusted to getting up early every day. Oh well, hopefully I will feel better tomorrow.

Early AM-Met BBK's in the FREEZING COLD. I didn't get there early enough for the extra miles so I only go in 6.25 with a pretty slow AP. It was so slippery and cold that it made it hard to run any faster than we did. Didn't ever feel great.

Later AM-Felt guilty about not getting to the gym yesterday and not getting all the miles in today so I headed to the gym and ran 3.75 on the treadmill. Warmed up at a 9:30 for a mile then did kind of a progressive tempo for the next 2.5 (8:34 for 1/2, 8:0 for 1/2, 7:30 for 1 mile, 7:00 for 1/4, and 6:30 for 1/4) cooldown for 1/4. Did shoulders/triceps/abs and a little hamstring and glute work and stretched really good for about 15 minutes. Felt great during this part of the workout.

Early AM-Taught Step class and I will count 4 miles for it. It is going really well now and I'm having a lot of fun.

Later AM-Ashli's Step (windmill travel). Lots of plyometric moves today. I'll count it as 6 miles. Back/biceps/abs.

Met the BBK's this lovely morning for the hilliest workout I've ever done! EVER! My legs were tight and sore from yesterday to begin with but they are completely MUSHY now. I also had an upset stomach most of the time. AP wasn't super speedy because of the hills.

Taught 1/2 step/ 1/2 total body class this morning. It was good. I'll count 3 miles for the step part of things.

I was SOOO beat yesterday after my run that I got my kids off to school and fell asleep for 2 hours! It was great. I feel much better today.

Met a bunch of the BBK's this morning at Dean and Kris's house. We ran "THE BEST RUN EVER" according to Dean:) It was nice. I didn't get into my groove this morning until way late. We warmed up for 3 miles and then started a nice tempo pace but it felt hard to me. We got to our half way point and Dean had parked a car full of goodies for us. We stopped and refueled and started to get cold. Shaun and Lynette were heading back in the car and I felt so yucky that I jumped in the back seat with them but as soon as I did, I regretted it. I had them drop me off at Peterson's Market in Riverton and I ran up 12600 So. to the trail and started to run south until I saw Scott and Kelli. I turned around and finished with the group. They all had around 13.1 and I only had 11.5. Oh well. I guess we all have our days. I really think I over did it this week with the plyometric moves in step and total body. I am definitely feeling it. I HAVE to back off a little in my classes or I think my running is really going to suffer. Too much for my old legs. Average pace with warm up and cooldown was 8:22. All the fast miles were right around 8:00ish.

Early AM-I have got to quit taking such long Sunday afternoon naps. It makes it hard to sleep and then I'm beat when 5:00 rolls around. Anyway, taught total body class this morning. My goal is to try and back off on legs a bit and just TEACH. I did a pretty good job of that this morning. I'm going to head to the gym and try and get in 8 miles or so.

Later AM-Got to the gym and did a 2 mile warm up and then did 2 miles at 8:34 pace. Lifted back/biceps and did some abs. Did another 2 miles at 8:34 pace then 1/2 @ 8:00, 1/2 @ 8:34, then a slow cooldown. Felt good. Definitely could tell a difference from backing off on legs in my class this morning.

Ran with the BBK's this beautiful windy morning. Oh, I am loving the warmer weather!!! I swear I am a whole different runner when it is nice. I think the cold affects me so much. Anyway, ran 4 nice warm up miles. We then ran up the Rustic Road hill and down 6 times. We had a little recovery at the top but pushed up and down. We then did 1 minute fartleks for awhile. I really was pushing the pace on the fast. We then did 2-1/2 mile run things (run on straight/recover on curve), and last, a sprint for about 1/3 mile. 1 mile cooldown that ended up being faster than it should have. I felt AWESOME finally!!! I really wonder if I mentally get a block when it is so cold. I do think my muscles tend to cramp up a bit when it is colder and I know my lung capacity isn't as good as when it is warmer. Now, if the weather would stay nice, I'd be happy. AP was 8:27 for the whole work out.

Splits-9:26, 9:04, 8:52, 9:18, 7:46, 8:06, 7:36, 8:05, 7:45, 8:09 

Taught step class this morning. It kind of sucked because I didn't practice the new routine I started today enough and I felt like I was stumbling on all of my calls. I'll still count 4 easy miles for it.

Got home and decided to head out and run instead of going to the gym later. I got the middle schooler off and ran for 4 miles AP 8:37. It is nice to be done so early again.

I set my alarm last night but forgot to actually turn it on so I woke up 15 minutes late. Jared and I got to the BBK meeting place around 5:35 so we were able to get a warm up mile in before meeting with everyone. We did Parkway Palisades hills  today. It was a great workout. We did a 1,3,2 mile tempo type run. After all said and done I had 7.8 miles and I wanted to hit 10 so I hurried home and told my daughter to be ready to go when I got back and hurried and ran the rest super fast. My AP today was 8:19.

Splits-9:45, 8:48, 8:28, 8:23, 7:47, 8:19, 7:58, 8:09, 7:37, 7:49

That last mile was even with a half mile slower. I must've been cruisin'.

Taught class this morning. I typically do 30 minutes step/30 minutes weights but today they loved the routine that I struggled with so much on Wednesday that they said they wanted to do step for 45 min. so we only go in 15 minutes of fast weights. They all liked that actually. Hmmm. It really isn't enough weights to to squat but oh well, if that's what they want...I'll count 3 for the step.

Got home and ran 2 easy paced miles. What a beautiful morning. I am LOVING this weather.

Met some of the BBK's this beautiful morning for 20 miler #2. It ended up being an AWESOME run. I felt so good the whole time and the weather was perfect (a little windy at times but I'm not complaining). I think we all felt good and it was definitely the week I needed. We started out a little slower for the first 5 miles or so but picked up significantly and averaged 8:26. We had several miles under 8 and lots just right around 8. I think my garmin is having some issues and it may be time to splurge and buy a new one. We ended at Michelle M.'s and had yummy bagels and chocolate milk. I really feel good right now and ready to enjoy the rest of the weekend. One more 20 and then BOSTON!!!

Early AM-Taught total body class. I am a little beat today. I think partly because of my run Saturday but also because of the weather. Can't it just get nice and stay that way? I'm not sure if I'm going to go to the gym and do anything else. My right IT is sore.

Met the BBK's this morning at Peggy's house. It wasn't as cold as I thought it would be. It ended up being quite pleasant. We warmed up for 4+ miles and then started on some speed intervals. My knee was bugging me a bit at first but felt better as I ran. Typical for IT. I ran most of the time with Dean and Michelle M. I am officially EXCITED for Boston!!! Talking about it with others that have already done it really gets me ready to go. It'll be here before we know it!!!

Average pace was 8:30. Fast miles were all right about 8:00.

Taught step class this morning. I upped the speed of the music so I am counting 4.5 miles. My right side SI, Piriformis, and IT are all bugging me. NICE! Oh, and I'm starting to get a sore throat. My son went to the doc yesterday and has strep so.... I think I'm going to bag the extra mileage today and go so my chiropractor and hope things start feeling better. And I'm going to load up on Airborne!

Later AM-Well I ended up feeling decent so I decided to go to the gym. I planned on 6 miles running but when I got there, they were doing quad step and I couldn't resist. It is more side to side movement, rather than all the jumping up plyometrics. I was late so I'll count 5 miles for the 50 minutes and then I ran 2 miles on the treadmill at 8:34 pace. My lower back was KILLING me when I got done so I decided to go roll on a 4 lb. sport ball. I did that for about 20 minutes and worked on my glute area, hamstrings and IT band and suprisingly, when I got up, NO PAIN-NONE!!! Need to remember that next time this flares up.

My hubby and me met a few BBK's for the early miles. I'll be honest, I really thought about quiting a mile or so in. The snow was pelting us in the face. It actually felt like a sand storm. I liked Rachel's comment about microderm. I'm glad I stuck it out though because the snow let up and it ended up being a nice, easy paced run. I talked with several people today and all around just enjoyed it. My right side aches and pains were noticeable today but not as bad as yesterday. I will roll on the foam roller again and see if that continues to help. Jared quit at 6 miles (I told him to), so he will have more for Saturday's race. This will be his second race, his first was on Thanksgiving (5k) and his highest mileage is 8 miles. I hope he enjoys the race and doesn't try to be a hero and sprint at the beginning of 13.1 miles:)

AP today 9:18

Taught Step/Weight class. Did 1 riser during step in hopes of keeping the legs fresh for tomorrow so that is why only 3 for the 40 minutes. 20 minutes of more isometric weights. I didn't participate in the lower body part of things. My SI and IT are bugging a little so more rolling today and praying that it gets better. I only have 1 more week of hard training before my taper for Boston. 1 week!!! I cannot be injured this close!

Whew! I hate the wind! That was a TOUGH race this morning.

Miles:

1-7:28 Way too fast. I was pushing a 6:30 for part of this mile and then slowed down a little.

2-7:31 More even pace but still too fast.

3-8:15 Tithing hill, into the wind and paying for going out too fast

4-7:56 Feeling kind of yucky. Took a GU

5-8:14 Into the wind and feeling crappy

6-8:16 Same as 5

7-7:56 Julie and Angela caught up to me and I ran with them. That helped a ton

8-8:15 Not sure, just slower

9-7:48 Starting to feel a little better. Turned out of wind and took a GU

10-8:07 S-curve hill so to be expected

11-7:43 Starting to feel pretty decent

12-7:26 Felt good

13-7:24 Starting to feel pretty tired

.1-:52 (6:29 pace) Gave it all I had and finished right with Angela.

Angela was the 8th woman and I was 9th. Really tough course and conditions. The headwind really whiped me out from miles 4-7.5. It is amazing how much you slow down with a wind. It wasn't my day all in all. Other than the first mile, I really didn't feel good. Definitely a sign that I went out WAY TOO FAST!!!

Jared (my husband) finished in 1:47. This was his first 1/2 and he hadn't run more than 8 miles so I was very impressed with that time. Especially for the conditions. Peggy and Lynette got 2nd and 3rd overall woman. Walter, Tyler S. and Sean Bullock were 1,2,3 in the men. Overall very impressive.

It was fun but definitely not one of my best races. I felt like I gave it a 1:40 or less effort but ended up with 1:43:15. I did get 1st in my age group though so that makes me happy:)

I went to go run on the treadmill at the gym and started out nice and slow but could hardly run. I was definitely limping so I decided to bag my run and stretch. I feel like my sciatic nerve is pinching on my right side. I made an appointment to go see my my Chiropractor and see if that will help things. I am kicking myself for racing Saturday. I knew things weren't feeling 100% and I should have taken it more easy. I just hope that I can get adjusted and ice and see if that'll help things. I actually hurt from low back down to my knee. The pain isn't terrible but because it is pinching, it makes it hard to run. Walking is fine though. I will see what he says this afternoon and pray in the meantime:)

Met the BBK's this morning for a track workout. I ended up quiting about 20 minutes early, hoping to error on the good side. My aches and pains felt decent when I woke up but were quite noticeable when I started running. I took it easy the whole time and averaged 8:51. I did have a few miles around 8:15 but they felt very comfortable. I will ice and rest and hope that this thing will start feeling better. Dean sent me an article from Runners World about tapering and I think I'm going to start tapering now rather than next week. I have done a 2 and 3 week and didn't notice a significant difference but I'm sure I'll notice a big difference (not a good one) if I don't ease up right now.