Did you make a New Year’s Resolution?

January is coming to an end in just a few short days. Have you made progress in achieving them?

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I am a happy camper when the “resolutioner’s” leave the gym. January gym = pure craziness! However, it simply amazes me how these people come for a month and disappear. Why do they not stick with the plan year round?

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Recently I’ve learned that I do better when I set some short-term goals, leading to the overall long-term goal. In 2013 my longer term goals are to become Leaner, Stronger, Faster and finding peace and balance of the Mind, Body and Soul.

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I plan to set a monthly goal to achieve these longer term goals. I did not set a goal in January mainly because of vacation. I am working on a plan for February. I recently started taking a Body Flow class each week. This class helps me with my balance, stretching (which I never do) and finding peace of the Mind, Body and Soul.

BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYFLOW™ class is released every three months with new music and choreography.

If you have the opportunity to take Body Flow I highly recommend it.

I am hoping my IT band and hip flexors will loosen up from all the stretching the class provides. My hope is that Body Flow will help my running goals = faster and stronger!I plan to run a 1/2 Marathon this summer and a few 5Ks with better times and no IT band issues.

What are your 2013 goals and how will you achieve them?

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Elliptical or Treadmill?

Does the elliptical give you the training you need for any kind of race? 5K, 10K or ½ Marathon? The reason I ask is now that the sun is rising a lot later and the cold air has arrived, I’ve moved from training outside to inside.

This is what I know about my body and the DREADMILL! Yes it’s now the dreadmill because it’s boring and seems like an hour takes forever! I know that I have the hardest time controlling my heart rate while running on the treadmill. When I first started training outside I thought running outside was much harder, now I have a different perspective after training for my ½ all summer outside. When I run outside I can maintain a pace that keeps my heart rate at the desired % of max. On the treadmill I am all over the board from low to high back down again and up again. I can’t seem to find a pace that fits my level.  This is why I decided to do some of my training on the elliptical.

I choose the Precor Amt 100i to work out on. It’s a bit different from the normal elliptical. I can get my heart rate up to the level desired and maintain that by adding resistance or speed. When I first started training on the Precor my heart rate was at 146 beats to be at 85% of max this morning I was working at 157 beats to be at 85% of max. In my mind what this tells me  that I have increased my cardio level and have to work harder to get my % of max reached.

 

Now the big question is how will this affect my 10K on Saturday?

 

I will let you know after the race!

Rolling down the streets……

 

Day One: Rest day after long run!

Day Two: When my alarm went off this am I was just too tired to move. The Chef  had a restless night due to his hip issues and I was awake most of the night. I really hate when I have sleepless nights like that. I will move each days training to the next and skip my rest day on Friday.

Day Three: I was up with my new reflector running pants (don’t like them at all), my headlamp and my blinking light out on the trail for a 5 mile easy run. My left foot has been bothering me for a couple of days feels like a bruise on the bottom under the 2 and 3 toes. No clue made for an uncomfortable run that’s for sure. Kept my heart rate between 80-90% of max.

4.97 Miles 1:00:04

Day Four: I decided to rest today. My foot is feeling better and I have 5 HARD miles tomorrow. I will be sporting my head lamp again as the Chef left to go to the mountains today.

Day Five: Wow its Thursday already! Woo Hoo! Up early and got 5 miles in. Heart rate at 95-100% added some interval sprints the last mile and half.

5.30 Miles 1:00:13

Day Six: I managed to run 3 easy miles today keeping my heart rate at 85 – 90% of max. Weigh in for me today. Scale up but BF% down I will take it! That tells me I am not losing muscle with all the running that I am doing. That is a good thing!

3.14 Miles 37:05

Day Seven: Little hikes in the mountains! 

Day One: More mini hikes in the mountains.

WE INTERRUPT  THIS REGULARLY SCHEDULED TRAINING PROGRAM WITH A DANG HEAD COLD! 

 

Day Six: Easy 80-90% of max heart rate. 3.13 miles 38:30 I hacked and spit more than a football player in this run/walk.

 

Day Seven: I was bound and determined to get this run in today. Since I didn’t get many runs in due to the head cold I had this week. I maintained my heart rate between 90-100% of max for the entire run. Not hard to do when your congested. I was feeling tired legs very heavy and low energy and don’t forget the congestion causing me to hack up a lung and spit a ton. It’s done and I’ve never ran this far EVER in my life before. 2 weeks until race day! 

8.60 Miles 1:46:17

Here’s to a great training week next week!