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.


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

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.


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.


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.


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.


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.


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

Denver Rock n Roll 1/2 Marathon Race Review

This is going to be long but well worth the read! 

In January of 2012 a friend of mine asked me if I would be interested in running the Rock n Roll ½ Marathon in Denver. At that time I had just had surgery and was still recovering. I kept this in the back of my mind for many months. In July I officially signed up for the race and talked two other friends into running it also. My thoughts at this time were “can I really run for 13.1 miles”?


I started my Warrior Dash training the first week in June and new that my ½ training needed to start the last week in June. I think this is what nudged me to officially sign up. I was already running why not just add 10 miles to it…


There are a few things that I love about running. It’s very hard for me but gets me into great shape very quickly, I love that it clears my head and love that running burns a great deal of calories.


Let’s get to race week!


So race week is actually a pretty easy week of running. Monday I did 4 easy miles, Tuesday 3 easy miles, Wednesday rest day and Thursday 2 easy miles and Friday the day before the race rest day.


My friends and I met at our hotel to check in. The entire lobby was covered with 250 University of Oklahoma students in town for a convention. Pure craziness…I had been hydrating while driving to downtown Denver and really needed the ladies room. I managed to find it rather quickly. Why is it when you are hydrating you get stuck in traffic. I am so not a city girl. Once we succeeded to get checked in we walked down to the convention center for the Fitness Expo and packet pick up.


Prior to race day you receive an e-mail asking that you print out a confirmation and release sheet. On the sheet you are assigned a corral number based on the time you thought you could finish the race in.


Once inside the expo it’s very fast and efficient. You check in with your drivers’ license at the corral that is assigned to you. They handed us our bibs and safety pins at this time. A couple of girls wanted to change their corral numbers. This was a very easy process. They had a table set up specifically for start time changes. Each person who changed his or her corral received a green dot. Once this was done we moved on to the t-shirt pick up and swag bag pick up. No lines anywhere! 🙂


Into the expo we went. There are tons of different vendors and booths throughout the convention center from Brooks to Sprouts. I think we all made one purchase at the expo. I stopped at the Razzy Roo for a couple of headbands.


We found a booth that sold running t-shirts. I loved these shirts but didn’t think they were worth $26.99.


Front of the Shirt




We stopped at the GU station and taste tested many different kinds of protein bars. Most of them were ok but not great.

GU Booth!


Last stop at the expo was the 21 and over wristband stop. This was by far the smartest thing we did. I will explain more about why this was so smart later in my race review.


Time to find Maggiano’s for dinner! We had a reservation for a later time and tried to get in early but there was a very long line of runners waiting for a table. So we stopped at Earls for ONE glass of wine before dinner. Once we got our table we all shared an artichoke appetizer. Each of us ordered the Tuscan Bean soup and we split the lasagna and spaghetti & meatballs. Once we were completely full we walked back to our hotel to get sleep before the big day!


All three of us set our alarms 5 minutes apart. We wanted to make sure we didn’t over sleep! At 5:18 one of the phones started ringing and woke us up. It was my friend’s sister wanting us to find her at the start. We got up at 6:00 got dressed ate a banana and nutella tortilla wrap with a cup of coffee.


Out the door we go! Our hotel was about 4 blocks from the beginning of the start. We dropped the “Gazelle” off at corral #3 her goal was to finish in 1:50:00. Myself and my German friend head to corral #11 stop at corral #7 to say hi to her sister on the way. We meet up with my mile high running buddy. We are standing around talking and people watching. My teeth are chattering at this point. Not because it’s cold mostly from nerves.


Finally the 7:15 shotgun goes off the race has started. Each corral is held for 30-60 seconds. We are taking pictures and listening to the announcers and music until our corral makes it to the start.


And we’re off! Running downtown Denver. We run about .25 of a mile and my mouth is already dry. I tell my friend’s jeeze we just started and my mouth is dry. My German friend said the same thing. Lucky for us I have some Quench gum. What a savior it was at this time.


The first mile is just running down 14th street passing lots of spectators, the convention center and the performing arts center. We had a great non-rabbit start. This will help us finish strong!


Mile #2 takes us around to the Pepsi center down to Coors Field. We’re all feeling good and holding our pace. At this point we passed 3 different bands. Seemed like all the bands on the course were playing the same song. “Sweet Home Alabama” Once we reached the 5K mark we all commented on how easy a 5K is now.


After the 5K we turned the corner and up hill we went down 17th street to the city park/zoo. There were spectators cheering us on. So many fun signs to be read. “Your feet hurt because you’re kicking so much butt.” The best one was “I don’t know you but I am proud of you!”


I did stop at each drink station to have either water or Gatorade. At mile #4 I had part of a shock block and did eat one every other mile. By the end I was sick of these sweet things wanted something salty. Could have just licked my arm but that would have been disgusting.


Miles 5-8 were running around the City park/zoo. These miles went by really fast. Maybe it’s because my mile high friend and I were in a deep conversation at this point. The relay hand off was just right before mile #8.


We now are running on 17th to Colorado Blvd we could see other runners facing us. At this point we are just waiting and waiting and waiting for the turn to hit the #9 mile marker. Once we hit #9 I get a huge amount of energy. Making friends on the run cheering others on. I hear someone say my name it just happened to be a girl who worked for me back in my restaurant days. She ran with a bit until her hamstring was too tight and needed to walk.


Mile 9 -10 took us up through a little neighborhood that was shaded up hill but very beautiful and relaxing. Someone on the course told us that the last 3 miles were down hill hahahaha not true. We did have a little down hill here and I was pacing my breathing and staying in my groove. My quads were beginning to feel really tight. I would try to kick my heels up to my butt to stretch them out.


Cheesman Park brought us from mile 11- 12. The very end of the park was all up hill. I wanted to walk so bad. I kept telling myself don’t walk just slow your pace. I managed to get to the top of the hill and see the #12 mile marker. Shewwww only one mile to go!


This mile seemed like FOREVER. I was listening for the music hoping once I could hear it that would mean I am close to the finish. Well, I made it to the music but it wasn’t even near the finish. Somewhat, motivating because I love the song that was playing. I really wish they had the last mile marked.


Woo Hoo! I crossed the finish line! OMG I really did it! What an emotion this accomplishment is! 


Getting our wrist band at the expo allowed us to not wait in line to get into the beer garden for our FREE Michalob Ulta!

Will run for beer!

Swag = Little back pack, Shirt, Bib and Medal!

I am sure there is tons that I have forgotten will post more as I think of things. If you have any questions about the Rock n Roll Half Marathon make a comment!

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.



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! 

Warrior Training Week 5 & 6!

I found this random You Tube video from the 2011 Warrior Dash. It isn’t the complete course but pretty close. The guy with the head cam totally misses an obstacle and going around the tent.

Day One & Two: Laziness!

Day Three: Day 1 5K training on Run Training App pretty easy/mellow need to change-up this training plan.

2.62 Miles

11:27 average mile

5 min warm up

60 8x second jog

90 8x second walk

5 min cool down

Day Four: Track workout

Walked Laps no idea how many! (Girl Talk)

Ran stadium stairs  = 15:00

Workout = 3.15 total miles 1:01:00

Day Five: Track Workout

Walk 1/4 Mile

Run 1/4 Mile

2 sets of stadium stairs

Workout = 3.19 miles 54:40

Day Six: Swim Mom!

Week 6!

Day One: Swim Mom!

Day Two: Natatorium workout!

Pool Stairs down, up and across! When I completed a set I walked to the other end and did 10 BOY push-ups and 25 air squats repeat 4x then I did 10 dips, 10 wall push-ups and 10 lunges on each leg. Completed 25 minutes of stairs. Total workout time 45 minutes!

Day Three: Run on treadmill 1.20 miles then headed to Kickboxing. I love this class. I burn a great deal of calories and have fun at the same time!

The instructor put together a boxing cadence to include this. So much fun!






Day Four: First day of 1/2 Marathon training. I am using two apps on my phone when I run. Map my run to track my mileage for the 30 miles in 30 days and Run Training for 1/2 training.

3.49 miles of Run/Walk 48:07

Day Five: My new running partner really didn’t want to swim today she just wanted to run. I think she covers double the amount of ground than I do when I can have her off the leash.

Hope my new running partner! She loves to run and swim!

Day two of 1/2 training run/walk 3.92 miles 53:23

Day Six: Day three of 1/2 training! It’s official I have signed up for the Rock n Roll 1/2 Marathon in Denver on September 22, 2012. I think I had a huge runner’s high when I hit send on the registration.

Day three of 1/2 training run/walk 4.59 miles 1:03:02

Day Seven: Rest day! The “Chef” is taking me out-of-town for a little get away!

Signed up for the Denver Post Run Challenge! 30 Miles in 30 Days!

Total Miles = 13.2 miles 4 days! (Only four days to complete a half!) LOL!