Final Countdown!

Week 9

Day 1

Runner 1

Wow that run was a piece of cake compared to my 9 miles last week.

5 x .62 (400 M RI)

Total = 4.64 Miles

Pace = 12.20 (Includes warm up and cool down)

Day 2

Runner 2

What a killer class this morning. My favorite instructor and she played my favorite CD. One of the girls in class was like I am going to knock you out. LOL! I said you will thank me later! Boo Ya! 487 calories burned.

Day 3

I did Body Flow then 3 miles on the AMT Elliptical. I have something going on with my right hip flexor so I wanted to baby it. Deciding when to get an adjustment next week before the race.

Day 4

Learn to Run Strong sent me this! Love it!

Learn to Run Strong sent me this! Love it!

Today I ran.

5.00 Miles

Time =57:45

Pace = 11:33 (Includes warm up and cool down)

Found the groove today finally! Must have been the big ole lasagna dinner I had last night. LOL!

Day 5 & Day 6

Insanity

Insanity OMG! I am so freaking sore from that class. It’s a total love hate relationship. I was planning to rest yesterday and “The Chef” said he wanted to take a hike. So we climbed Mount Garfield. It is a very strenuous hike. For me it was the breathing and for him it was the strength in his legs just having surgery 4 ½ months ago.

MtG

These trails are steep and challenging, and sturdy hiking shoes are recommended due to the rocky terrain and unstable footing. Despite the strenuous climb, however, hikers attest to the spectacular views at the top, making the trek well worth the effort.

 

Week 10 Race Week

Day 1

Runner 3

Does a Half Count?

Nice little run this am. Easy peasy compared to my last 2 workouts even with screaming quads. Going to the chiropractor for my hip flexor this afternoon.

6 x .25 (400M RI)

Total = 3.25 Miles

Time = 43.17

Pace = 13:19 (includes warm up and cool down)

So I’ve been thinking of how to finish off the year. I really want to build up some muscle and get some definition. So that’s my plan starting on 10/28.

This am the chef found a race called the “Mt. Garfield Grumble” basically it’s a race similar to the hike we did on Sunday and I said let’s do it and his response to me was “you are sick” lol!

Mt_ Garfield Grumble 089-1

Day 2

Chiropractor popped my hip back in. It’s very tender and I totally babied it this morning in kickboxing. He also recommended I wear some compression socks on the plane so my legs don’t get fatigued. I found some of “The Chef’s” teds from surgery that I will put on under my boots.

Day 3

Body flow

Hey Hey! Bodyflow felt so good this am. Legs all stretched out.

Day 4

To be determined probably a 2 mile tempo run.

Day 5

Golden gate

Bike riding over the Golden Gate Bridge

Day 6

RACE DAY!

SF

 

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San Fran training continues….

Running pic

Week 2 training! 9 Weeks until San Fran!

Day 1

Intervals today 3 x .75

2:00 RI

Total 3.78 Miles in 50:00 includes warm up and cool down. Pace = 13:13

Day 2

Kickboxing

Day 3

Body Flow done and I managed to do one scorpion push up today! Yippee!

Day 4

 Body Pump and 4 miles. Not sure running was such a good idea after BP. 4.10 miles at a  12:44 pace includes warm up and cool down! Dang I need to get a faster pace!

Day 5

8 miles Pace = 12:18

Week 3 Training!

Day 1

Kickboxing done!

Day 2

Body flow done

Interval run uugghh! This was hard after doing body flow I was so relaxed.

10 min warm up

.62

Rest .25

1.00

Rest .25

.62

Rest .25

Total =3.53 Miles

46:09

13:04 Pace (includes a 10 min walk)

Day 4

I did manage to get 10 miles on the elliptical.

Day 5

5 miles on the AMT Elliptical

Week 4 training!

Day 1

Man o Man I’ve done something to my upper back. It’s killing me! No sleep and I really didn’t think I could handle punching this am. I am hoping body flow will help in the AM if not I will be finding a chiropractor and a massage therapist to get me some relief. UUgghh! I hate these kind of setbacks.

Day 2

Up for Body Flow and

3x 1.0 Mile intervals with .25 Mile Rest Intervals

Total =4.00 Miles 48:15 Pace =12:03

Includes 5 min warm up!

My stinking back has a HUGE not on my left shoulder. I have to be sleeping wrong. Waiting for the witch Dr. to call me back so I can get fixed up.

Day 3

I didn’t get up this morning had a work function last night and my back is still jacked up. Going to see about getting into a chiropractor today. I need to get 6 miles in today at some point. It’s been a 100 every day after work so it will probably be the elliptical.

Day 4

Another rest day to see if my back will heal up!

Week 5 Training!

Day 1

Boy I didn’t want to get up this am.

3 x 1.0 miles

.25 miles rest intervals

Total Miles = 4.0

Time=46:06 (Last week same run 48:15)

Pace = 11:32 (Includes 5 min warm up)

Day 2

I’ve been going 100 mph since 4:45 this am. Started with a nice ass kicking from my favorite instructor in kickboxing!

Day 3

OH MY GAWD! I over slept this am. Never heard my alarm. I haven’t done that in a long time. I guess I must be tired. I am so sad I missed body flow. I just decided to take today as a rest day.

Day 4

Today I did my 4 miles HIIT style.

Time = 46:40

Miles = 4.16

Pace = 11:13

Day 5

10 miles planned!

San Fran Training Week 1!

I decided to blog my training for the San Fran Half so I can remember what I did! So for those of you who want to train with me let’s go!

Nike

First day of half training! 10 Weeks until San Fran!

Day 1
10 Min Warm-up

1 Mile

400 Rest Interval

2 Miles

800 Rest Interval

.65 mile

Total = 4.90 Miles

1:02:36

Day 2
Oh my hammies are screaming today! Amazing how your body feels after one run. I did get my kickboxing in today !

Day 3
I got up extra early hoping to get my run in before body flow and when I got to the gym it wasn’t open yet. So I managed to split my run in half.

1.50 Miles 18:29

1.61 Miles 20:00

Total 3.11 Miles 38:29 for a 12:22 pace this includes my warm ups and cool downs.

Day 4
Body Pump done and Hip Hop in the evening!

Day 5
4 mile walk/ run hilly Redlands Mesa loop

Tiffany

I am on the way to…..

I recently went to a BBQ at a friend’s house with a few swim families.

One of the dad’s of a local swimmer at the BBQ developed this app.

Loopster

I’ve been experimenting with it and having some fun creating memories. 

Here is a short video of my last year of racing.

I made this is video to get me psyched up to start

training for the once in a lifetime opportunity the

Nike Women’s Half Marathon in San Francisco.

Enjoy the show and check out the Loopster app!

 

Follow me on Twitter @deeliciousmusin

To sweat or not to sweat!

During my junior high days I remember our PE teachers would stand with a clipboard marking our names off as we exited the showers.

Why you might ask? They wanted to make sure we washed the sweat off our bodies after PE. Haha back then I didn’t sweat let alone WANT to.

Until the last 6 months I didn’t sweat when working out. I am not sure if it’s due to my physical make up or the condition that I was in. Now I sweat like crazy and strive to be soaked by the end of my workouts. It’s fun to dirty the mirrors in kickboxing at the end of class.

sweat

this-is-not-sweat_web

Time to get our sweat on this month! Half training begins March 11, 2013.

March

Are you a Thelma or Louise?

Do you remember at the beginning of February, I asked if you were a Thelma or a Louise?

Thelma-and-Louise-1

I am a Louise!

 Louise

You are up front and take no prisoners! 

You will do whatever it takes to help a friend in need. There are some skeletons in your closet and you keep a tight lip on your past. You are a natural-born leader and take charge of the situation. 

Your life moto should be ‘men are pigs, and we are having a pig roast girls’
Never be taken alive!

Lucky for me my friend is Thelma!

Thelma

Newly inhibition free and on the loose!

You are shy at first but open up when you get a little tipsy. It’s easy for you to get into trouble and when you do, you just end up making it worse for yourself. 

Your life moto should be ‘don’t judge a book by its cover’. 

Never be taken alive!

The two of us will be running the Thelma and Louise Half Marathon. 

ThelmaAndLouiseHalfLogo

It’s not too late for you to grab your Thelma or your Louise and join us on June 1 in Moab, Utah for a day of adventure.

Thelma and Louise Moab

http://www.moabhalfmarathon.com/tlhm/index.cfm

My Story

Recently I’ve had several friends tell me that a recent Facebook picture has been an inspiration and motivation for them. Wow what an awesome compliment. So I thought I would share my journey with all of you.

My journey to a life of health and wellness began in 2002!

I will never forget the day when I jumped out of the shower and took a look at myself in the full length mirror. I did not like the image looking back at me. I was a happy mom of a 3-year-old, I had an amazing husband and a great job but I just wasn’t happy with myself.

I had watched a Montel Williams episode when my daughter was a baby about the Body for Life program. I had purchased the book then put it on the shelf. It was this day in 2002 that book was taken off the shelf and I decided to make a change.

The episode that Michelle is referring to is the one I watched when I bought the Body for Life book.

In 2003 I was fortunate enough to attend an Energy Camp for Women in Denver at the EAS headquarters. What an experience I had! Here is a before and after picture of me back in 2001 pre BFL and 2003 after a 12 week challenge.

photo.JPG

As we all know if you don’t stick to your health and wellness plan you gain back weight, lose muscle mass and your cardio capacity is limited. So in 2008 I decided that this was the year that I wanted to really learn for myself the “LIFE” part of the Body for Life. I had completed numerous 12 week challenges and never really did figure out what to do past the 12 week finish. Thinking in the back of my mind I knew I could do another 12 weeks. 2008 was the year designated for me to really move to the next level for “LIFE”.

A 26 week BFL marathon was an opportunity for me to continue my journey of learning about self-discipline, self motivation, determination and learning about my body not only physical but emotional as well. Planning each and every day and setting small achievable goals for the day, week, month and the year! Along with keeping positive thoughts about me each and every day helped for motivation!

Persistence is the key! I see so many people start out their challenge so strong and motivated and then they hit a life bump in their challenge and they give up. I think it is important to remember we all have life bumps but moving forward and keep persisting is a key attribute for “LIFE”. 2008 was a successful year for me on my health and wellness journey.

2009 brought more of BFL and finding balance in life of work, health and wellness. The first part of November in 2009 a good friend of mine asked me if I wanted to run the Winter Sun 10K with her. My response was “I am not a runner, but if you train me I will try.” She asked me how far and how long can you run for? Maybe a minute I replied. She said well we have some work to do. She gave me a training plan starting out running for 4 minutes then walking for 2 and I only had 6 weeks to train for this 10K (6.2 miles). What the heck was I thinking?

By week 2 I was running 11 minute intervals for an hour, completing about 5 miles or so. I thought ok I can do this. We ran the local 5K Turkey Trot to get me prepared for the 10K. Many lessons learned on this 5K. I did manage to complete the 10K in 17 degree weather and have been running since.

IMG_0075

I was still on the runners’ high when my running friend found the Warrior Dash race and suggested we do this race. Due to the fact that I still was on major runners high I jumped all over this. Signed up and started the training phase.

I continued to run in January 2010 and joined a contest that the gym was holding for the New Year. In February I started my new-found love KICKBOXING. During my 3rd class I pulled my right hamstring. UUgghh! I was very disappointed in this set back. My running slowed down for about 6 weeks. During this time I did the step mill. I thought that I would not lose much doing this kind of activity. Boy was I wrong! When I could run again it was like starting all over again.

Towards the end of July I started getting bored with the workouts and not feeling gains in running or in my strength training. Started missing workouts and getting just plain lazy. I tried to set up a training schedule for the last 28 days to get myself motivated and prepared for race day. I did find that I love to run outside on a summer morning. Hearing the birds chirp, the sun to rise above the Mesa is just a relaxing and energizing way to start the day. I also loved trying to beat my time each week when on my outdoor run.

determination

The week before the race I was on my outdoor run and my mind was just racing wondering if I could even do this race. Running hard and fast my heart just beating and my breath unable to be caught. I simply had a mental breakdown. Negative talk to myself thinking will I be able to do this. I am not ready for this race. As I peaked the top of the hill that morning I thought back to the Warrior Dash website and its training recommendations. It’s about your mental ability more than anything. I still didn’t convince myself that day that I was anywhere near being ready. I did however take 3 minutes off my run time that day. Ohhh something was working!

As race day approached I got more and more excited. I didn’t feel 100% prepared for the race. I could only do my best. So off we went to Copper Mountain. I just kept looking at that hill and thinking that it’s 9,700 feet above sea level and the oxygen is low up here. What am I going to do?

Shirt Good idea

As I look back now I have no idea how I made it over the fire or completed the Warrior Dash not only once but THREE times. It’s all a blur when the runner’s high kicks in. Each Warrior Dash presenting different challenges! Now on to new challenges in 2013.

100_1392

I now know why people continue to sign up for races. The feeling after your done is AMAZING! The runners high and the sense of self achievement and accomplishment is one of its own.

Will run for beer! Will run for beer!

In 2012 I ran my first ½ Marathon. Read my race re-cap here.

http://dee-liciousmusings.com/2012/09/24/denver-rock-n-roll-12-marathon-race-review/

So if you are ready to cross the abyss and get moving now’s the time! Let’s do it! 2013 is your year!