Week workout wrap-up

Because I know you have been waiting for this.....

Mon, March 26^th – Nike Training Club! - Get Lean - Advanced - 30min Heartthrob.

Workout –

1min light log

1min high knee runs

1min recover

1min alternative medicine ball push-ups – just did push-ups on my knees

1min plank walks – just did planks

1min plank row to burpee – no weights

2min squat jumps – just squats

1min side lunge with rotation

2min leg deadlift reverse fly

1min broad jumps – just did squats

1min plank row to rotation – just did planks

30sec high knee runs

30sec modified burpee

30sec high knee runs

30sec modified burpee

1min Russian twist

1min alternating forward lunge with arm curl

2min ski jump to cross back lunge

30sec mountain climbers

2min squat jumps

30sec froggers

30sec mountain climbers

30sec froggers

1min walk out push up to swivel

1min crazy Ivans

2min standing hamstring stretch

2min pretzel stretch

1min lower back stretch

And finished with MABS - 130 sit-ups and 38 push-ups. Great workout!

I did take Molly for a 1.05mile walk in the PM – had to collect a poop sample for the vet! Fun times!

Tues, March 27^th – The alarm went off and I reset it for another hr of sleep! I figured my body needed it. I had PT in the evening (lots of dry needling, electrostimulation/heating pad, and working on my balance – looks like I have weak ankles!) and I did my MABS - 135 sit-ups and 40 push-ups.

Wed, March 28^th – Took Molly for a 2.0mile walk in the morning – it was nice walking her when all the kids are rushing to school and the flowers are blooming!

A group of us at work are running a 5k in a few weeks and they want to train with me. So we went for a 3mile run at 5:30pm (HOT!) and then did 8 pick-ups. The run was easy and the pick-ups were killer! I skipped MABS because I was meeting a friend for dinner and enjoyed a little too much vino. I’ll make it up!

Splits – 3.01 miles in 29:29

1mile @ 10:06 – I was letting them set the pace.

1mile @ 9:43

1mile @ 9:21

Walk break before starting the PUs and run back to the lab – 1.19 miles – they worked me hard on the sprints!

#1 – forgot to start my watch L

#2 – 0.07miles @ 6:34

#3 – 0.07miles @ 6:36

#4 – 0.08miles @ 5:56

#5 – 0.08miles @ 6:06

#6 – 0.09miles @ 5:44

#7 – 0.08miles @ 6:03

#8 – 0.07miles @ 7:08 – tired!

My legs were definitely tired at the end. It was a great workout!

Thurs, March 29^th – Run morning! I really enjoy running in the morning. I can’t wait till the sun decided to come up sooner than 7:30am. Running in the dark at 7am isn’t that much fun. My legs could tell that I had run the night before and were really tired the first part of the workout. I did push through and felt great at the end. I ended up doing Wednesday’s MABS -135 sit-ups and 40 push-ups before my run and Thursday’s MABS 140 sit-ups and 42 push-ups after the run. It is probably a good idea to wash my yoga mat!

Workout –

10min warm-up – 1mile @ 9:17, 0.08miles @8:49

4x {5min @8:15pace – 1^st : 0.61miles @8:09, 2^nd : 0.61miles @8:11, 3^rd : 0.63miles @8:01, 4^th :

0.63miles @8:00

2min easy}

10min warm-down – 1mile @8:42, 0.16miles @8:27.

Fri, March 30^th – More Nike Training Club – Get Focused – Butt Buster – 15min workout and Leah Kim’s Dynamic yoga (one of my workout rewards) – 15min.

Butt Buster –

5x {1min hip lift

1min cross back lunge

30sec split jumps

1min side lunge with rotation

1min modified side plank leg lift

30sec recover}

Leah Kim’s yoga –

1min kneeling balancing

1min keeling balancing side plank

30sec plank pose

30sec pulsing plank pose

30sec downward facing dog

30sec plank to low plank

30sec cobra

30sec upward facing dog

1min forward fold

90 sec sun salutation

30sec crow pose

1min yogi push-ups

1min L at the wall

1min side plank

1min side plank with lifted top leg

1min side plank with tree pose

1min locust pose

And of course MABS - 140 sit-ups and 42 push-ups. I am not sure how great MABS were – definitely the push-ups worked, so I am going to keep up with them, but I’ll probably change up the sit-ups. I’ll keep you posted!

Sat, March 31^st – Off/rest day!

Sun, April 1^st – Race Day!! I am doing the Carlsbad 5000 – All Day 25k. Yes, just a little crazy! A bestie did it last year and had fun, so I thought it would be fun. Plus who hates Cali??!! I don’t really have any time goals, except to be consistent, strong at the end, and hopefully get into the top 250 in my age group to get a metal!

Enjoy!

ELH

Happy Birthday....

to my 11year old Asparagus!

You are still the same crazy kitty and I love you!

And Happy Birthday to her "boyfriend" Germanium (Germy)!

Love ya!
ELH

Happy Birthday....

to my Dad!

I hope you have an amazing day of celebration!

Love ya
ELH

weekly workout wrap-up

Mon, March 19^th – Well earned rest day! I did do MABS 115 sit-ups and 32 push-ups plus make-up MABS from Sunday - 115 sit-ups and 32 push-ups.

Tues, March 20^th – Nike Training Club – Get Focused, 2-15min workouts

Cardio Burst –

3x{1min jump rope

1min modified burpee

30sec squat jumps – just squats

30sec split jumps

30sec 2feet lateral hops in place

1min broad jump – just did squats

30sec recover}

Leaner Legs –

3 x {1min alternating step back lunges

1min drop squat jumps

1min deadlift

1min jump wood chops

1min side lunge with rotation}

After I did MABS - 120 sit-ups and 32 push-ups and had PT that night. I do love the heated electro-stimulation!

Wed, March 21^st – 1^st easy run after the ½ marathon. It felt okay, but I definitely didn’t push myself! 3.33miles in 31:29.

Splits –

Mile 1 – 9:24

Mile 2 – 9:52

Mile 3 – 9:13

0.33miles @ 9:03

Back exercise/stretching and MABS - 120 sit-ups and 35 push-ups.

Thur, March 22^nd – More Nike Training club (I am up to 811min!)

Bonus reward workout – Jodie Williams Fast Track – 15min

3x {1min single leg squat to jump

1min box blast – did this without a box

1min side lunge rotation to single leg

1min opposite arm and leg V-up

1min plank on knees}

Get Focused – Sculpted Arms

1min frogger to shoulder press

1min side lunge with arm curl

1min modified tricep push-ups

1min alternating forward lunge with arm curl

1min side lunge with arm curl

2 x {1min frogger to shoulder press

1min plank on knees

1min modified tricep push-ups

1min alternating forward lunge with arm curl

1min side lunge with arm curl}

Cool down with MABS - 125 sit-ups and 35 push-ups.

Fri, March 23^rd – I was able to convince G to get up and take Molly for an early morning walk in the dark – 2.02miles.

Sat, March 24^th – Rest day (sort of)! Morning walk with Molly and G – 2.12miles and then make-up MABS from Friday - 125 sit-ups and 35 push-ups. We did see the Hunger Games in the afternoon. It was a good movie, but the book was much much better. If you haven’t read the books, get on it!

Sun, March 25^th – Long-ish run day. Next weekend I am doing 5 x 5ks, so I decided to do a big loop around my house and do 2 x 5ks with a 5min break between.

1^st – 3.1miles in 27:13

1mile @ 8:47

1mile @ 8:47

1mile @ 8:48

0.1miles @8:29

2^nd – 3.1miles in 25:48

1mile @ 8:20

1mile @8:21

1mile @8:16

0.1miles @8:29

Pretty good! I did do MABS - 130 sit-ups and 38 push-ups when I got home and took Molly for 1.0mile walk in the evening. Starting to feel strong. My ear still is a little infected. Not much pressure but still clogged. I stopped counting the days, it was just too depressing.

Happy Birthday.....

to my amazing husband!


I hope you have a wonderful day
and I looking forward to spending many
many more with you:)

Love ya
ELH

6th Half Marathon!

Sunday, was my 6th 1/2 marathon! It was very hard, probably the hardest one I have done both physically and mentally. My left ear is still plugged (Day 16), but the pressure has lessen. After 2 different antibotics, I guess it is a virus and all I can do is wait and try not to wear myself down. My final time was 2:01.56, 13min slower than last year :(

I can't get too down on myself, since Thanksgiving I have been dealing with my lower back which forced me to walk in November and December. Then I got a pretty nasty cold at the beginning of January. It is hard to run with a runny nose. And then this weird virus I have been fighting all of March. In totally, I only logged 24 runs for 131.81miles, definitely not 1/2 marathon type training.

My goal for this race was to average 9min miles and try to finish under 2hrs. I was close. On a happy note it was a double medal race for me. I completed the Challenge - 13.1 in October 2011 and this race earning a 26.2 medal and 2 dry-fit shirt. Between the 2 races, I got 4 dry-fit t-shirts and 3 medals!!

Race Stats -
2:01.56
2698th out of 9131 runners
960th out of 5119 female runners
168th out of 868 female runners in my age group
10k split was 58:00
My 8 mile time was 1:21.51
My average pace was 9:19

Splits off of my watch -
Mile 1 - 8:54
Mile 2 - 8:58
Mile 3 - 9:03
Mile 4 - 9:06
Mile 5 - 8:50
Mile 6 - 9:02
Mile 7 - 9:07
Mile 8 - 8:59
Mile 9 - 8:54
Mile 10 - 9:45 - the wheels have come off!
Mile 11 - 9:23
Mile 12 - 10:50
Mile 13 - 9:05
0.1miles @9:06 - not at the finish line....still had another 0.12miles @8:29
Finish time - 2:01:54

Looking forward to my next race....5 x 5ks!
Enjoy!
ELH

Week workout wrap-up

Mon, March 12^th – Day 10 of the illness that won't go away….. this sucks!

MABS – 100 sit-ups and 28 push-ups and make-up MABS 85 sit-ups and 22 push-ups.

Nike Training Club - Get Strong – Advanced – Heartbreaker, 30min.

Workout –

2min light jog

2min straight leg kicks

1min back pedal

1min recover

3 x { 30sec shoulder press

30sec squats

30sec push ups with feet on medicine ball – just did them on my knees

30sec kick downs

30sec sumo squats with press

30sec mountain climbers

30sec deadlift

30sec toe touches

1min recover}
2min standing hamstring stretch

2min lying quad stretch

Tues, March 13^th – Day 11…..

PT and MABS - 90 sit-ups and 25 sit-ups.

Nike Training Club – Get Lean – Advanced – Shakedown, 30min.

Workout -

1min light jog

2min straight leg kicks

1min slide and glide

1min walking lunges

2min recover

2min wood chop with 10lb weight

2min mountain climber

30sec tuck jumps

1min push away balance

1min walk out push up to swivel

1min ski jumps with 10lb weight

1min froggers

1min recover

2min plank row to rotation

1min alternating step back lunges

30sec high knee runs in place

1min 2feet lateral hops in place

2min broad jumps

1min bicycles

1min shoulder press

1min bunny hops

2min pretzel stretch

2min lower back stretch

1min standing hamstring stretch

Wed, March 14^th – Day 12…. Still have an ear infection. It is probably a virus – yuck! I did go for a run this morning – 3.1miles in 28:38. It was hard and I felt awful. I also had some technical difficulty with my watch after I stopped to take off my long sleeve shirt. I am not going to let this race get to my head.

Splits –

1mile @ 8:54

0.76miles @ 9:08

1mile @ 9:51 – this isn’t right

0.34miles @ 8:42

My next easy run is going to be Friday morning. ½ marathon on Sunday! I did MABS – 105 sit-ups, 30 push-ups.

Thurs, March 15^th – Day 13….. my ear hurts and now allergies are hitting. I am finishing my course of antibiotics and starting new ones. I really want to kick this thing before Sunday!

Nike Training Club! Get Lean – Advanced – Razor Sharp, 30min.

Workout -

1min plank on knees

1min wood chops

30sec high knee runs in place

30sec squat jumps – just squata

1min alternating froggers

1min side plank crunches

1min burpee to shoulder press

30sec ski jumps

30sec split jumps

1min plank

1min wood chops

30sec Russian twists

30sec 2feet plank side hops

1min sumo squat with press

1min deadlift

30sec mountain climbers

30sec tuck jumps

1min plank on knees

2min single leg deadlift dumbbell row

1min frogger to sumo squat

1min V-ups

2min push away balance – just did squata

1min 2feet lateral hops in place

1min crazy Ivans

1min froggers

30sec opposite arm/leg supermans

1min full extensions

30sec alternating froggers

1min suitcases

2min side plank on knees

1min lying quad stretch

1min standing hamstring stretch

After, I did my back exercise/stretches and MABS – 110 sit-ups, 30 push-ups and did extra MABS to make up for missing some at the beginning of the month – 85 sit-ups, 22 push-ups.

Fri, March 16^th – Day 14….new drugs seem to help a little, plus I added an allergy pill. Thinking it would be a good idea to list all the meds I am on, on my race number for Sunday!

Easy run – in the dark, so the splits are a little slow since I had to pay attention to the ground.

3.1 miles in 27:50.

Splits –

Mile 1 – 9:07

Mile 2 – 9:06

Mile 3 – 8:43 – sun is up!

0.1miles @9:06

And of course MABS – 110 sit-ups, 30 push-ups.

Saturday is a rest day and Sunday is a long run day (My 6^th 1/2 marathon)! Not going to say race……

Enjoy!

ELH

New Fence

It is so pretty!

It took them ~2hrs to put it up and was totally worth it. With G's travel schedule it would have taken us a long time to do it ourselves.


Enjoy!
ELH

Happy Pi Day and...

Happy new side fence day!

The previous owners put up a nice privacy fence on one side of our house -

And left this awful fence on the other side -

That is an after picture after I cleared some of the brush to make way for the fence guys -

Isn't it ugly?

Most of the wood is rotting and Molly has broken through the fence, not great when animal control likes to roam our neighborhood!
So we have had to "patch" some of her holes -

Yes that is an old door!

With paving stones to fill in some of her digging.

And the wheel barrow strategically placed to reinforce the paving stone/ply wood patch. Lovely!
The weird or funny thing about Molly creating all these holes, once she gets out of the fence she just sits in the carport waiting for us to get home. Silly dog!

I am so excited about the new fence!!
What improvements have you been making?
Enjoy!
ELH

Beginning of March workout review

Thur, March 1^st – Long Run Day – 10miles! since I was in Calgary/Banff over the weekend. I also joined MABS – March Ab Madness. I saw different workouts on Pinterest and FB and liked this one the best. I did do the 80 sit-ups and 20push-ups.

Running Splits –

Mile 1 – 8:56

Mile 2 – 8:43

Mile 3 – 8:53

0.36miles @8:42

2:08min break to eat a fruit leather

1mile @ 8:57

0.53miles @ 9:05

1:56min break

1mile @ 9:03

1mile @9:00

0.09miles @9:09

1mile @9:31

1mile @8:58

0.8miles @9:05

total – 10miles in 1:32.11

Just a little tired….

Fri, March 2^nd – Walked around Calgary a little bit and did 2 Nike Training Club workouts – Get Focused Cardio Killer and Better Butt – both 15min workouts.

Cardio Killer –

3 x {1min alternating froggers

1min burpees

30sec squat hold

30sec squat jumps

1min 2feet plack side hops

30sec tuck jumps – just did squats focusing on getting my gluts involved.

30sec recover}

Better Butt –

3 x {1min single leg clock squats

1min alternating step back lunges

1min split jumps

1min pulse jumps

1min wide leg deadlifts without weights}

I definitely felt my legs and butt after these 2 workouts. I did do my back stretching/exercise and part of MABS. I did the 80 sit-ups, but forgot to do the 20 push-ups. And by forgot, I was doing all my exercises on my back, then my side and totally forgot about the push-ups. Maybe I should start with those first!

Sat, March 3^rd – Banff! I do really like this little snowy town. We walked around the city and then walked along the top of Sulphur Mountain. It was really cold and really windy. I was warm, but probably could have used a thicker scarf….. Later that night my throat started to feel sore.

Sun, March 4^th – Day 1 of this awful illness – today was flu like symptoms – achy body, hot then cold, queasy stomach, I probably had a fever at one point and ended up sleeping with a cold wet wash cloth on my forehead. No MABS.

Mon, March 5^th – Day 2 was an early flight back home. I had spent most of the night telling myself “you are not sick!” I didn’t want to feel crappy on a 4hr flight in a middle seat! It worked, but the flight and lack of sleep made the illness hit me again… NO MABS.

Tue, March 6^th – Day 3 :( I feel awful. My left ear is completely blocked and the sinus pressure on my head is killer. I spent most of the day in bed, until it was time for PT. At PT I had more dry needling, which is very painful, but it is helping my muscles relax and the feeling after is great! I was able to do MABS that night – 90 sit-ups, 25 push-ups.

Wed, March 7^th – Day 4…. Still super sick. I ended up spending the day sleeping at my in-laws house, since we were having our house cleaned. She comes once a month and I didn’t want to cancel. My left ear is still blocked and causing major pain in my head. The mornings are the worst. That night I did do my back stretching/exercises and MABS - 90 sit-ups, 25 push-ups.

Thur, March 8^th – Yes, I am still sick and counting – Day 5. I am going to keep counting until the pressure on my left ear pops! I did go to work today for a few hrs and came home and slept for 4hrs! I am over being sick. That night I did do my back stretching/exercises and MABS - 95 sit-ups, 26 push-ups.

Fri, March 9^th – Day 6…. I broke down and called my Dr. She was able to see me that afternoon and told me I probably have a virus and my left ear looks pretty red, so I might have and ear infection. She said to keep taking Sudafed and gave me a prescription for Amoxicillin. Keeping my fingers crossed for a weekend recovery! And yes I did my back stretching/exercises and MABS - 95 sit-ups, 26 push-ups that night.

Sat, March 10^th – Day 7… rough morning, but I took my drugs, got my tea and Kleenex and took Molly for a 4.0 mile walk. I can feel that there is some movement in my ear – good sign?!

Sun, March 11^th – Day 8…. OMG my ear is going to kill me! I repeated Saturday morning routine and took Molly for 5.0miles! Tired puppy! I did do my back stretching/exercises and MABS - 100 sit-ups, 28 push-ups in the morning and may try and do some more to make up for missing 3-4 and 3-5.

Next Sunday is my spring ½ marathon, the first race since my marathon and hurting my back. This training session has been rough – back pain and being sick twice. I know it won’t be a best time, I am just hoping to run the whole thing and feel like I gave it my best effort.

Hope you all are feeling much better than me and having great workouts!

Enjoy!

ELH

Sulphur Mountain, Banff National Park

Sorry for not posting....would you believe that I was back in Calgary and then got the flu/cold/ear infection?

Enjoy some pictures from Sulphur Mountain.....




I think the moss and stone colors are beautiful and match our bedroom. I might use lightroom and make some pretty artwork for our bedroom!

Enjoy!
ELH

End of February workout review

Mon, Feb 27^th – This was supposed to be a run day, but I had a physical scheduled that included blood work, which required fasting. I can’t run and not eat or drink Gatorade/juice when I am finished. I decided to pass on the running and instead went on a 3.07mile walk with Molly and then did my back exercises/stretching later in the day.

At the physical, I was able to talk to my Dr about my concerns with my back meds and wanting to find a preventative solution. She prescribed me with Meloxicam, a nonsteroidal anti-inflammatory drug. Hopefully it will help! I also had to get a tetanus shot since I couldn’t remember the last time I got one. Ouch!

Tues, Feb 28^th – My arm is sore from the shot. L While it was still dark out I did a wonderful Nike Training Club workout – Get Strong – Gladiator (advanced, 45min).

Workout –

2min light jog

1min straight leg kicks

1min back pedal

1min recover

1min sumo squat with press (5lb weights)

1min Russian twists (10lb weight)

1min squat jumps – just did squats focusing on using my glutes

1min plank walks on knees

1min Russian twists

1min push ups on knees

30sec kick downs

1min plank row on knees (5lb weights)

30sec kick downs

1min dips with legs straight

30sec kick downs

1min sumo squat with press

30sec kick downs

1min cleans – just did deadlifts with 5lb weights

1min sumo squat with press

1min Russian twists

1min dips with legs straight

1min plank walks on knees

1min squat jumps – just did squats

1min Russian twists

1min push ups on knees

30sec kick downs

1min dips with legs straight

30sec kick downs

1min sumo squat with press

30sec kick downs

1min cleans – just did deadlift

1min sumo squat with press

1min Russian twists

1min plank walks on knees

1min squat jumps – just did squats

1min Russian twists

30sec kick downs

1min plank row on knees

30 sec kick downs

1min dips with straight legs

1min sumo squat with press

2min pretzel stretch

2min standing hamstring stretch

1min lower back stretch

In the evening, I went to PT and got beat up! My PT did more dry needling on my back and unlike last time when it felt really good, this just hurt. I was very tight and it was not fun. My poor body is feeling beat up – blood drawn on right arm, shot in left arm, and 4 dry needles on my back. I did get to do the hot electo-stimulation after. Ahh!

Wed, Feb 29^th – Run Run Run day!

10min warm-up – 1mile @9:12, 0.09miles @9:12

3x {10min @8:30

3min easy}

1^st set: 1mile @8:24, 0.19miles @8:18

2^nd set: 1mile @8:19, 0.21miles @8:24

3^rd set: 1mile @8:15, 0.21miles @8:23

10min warm-down – 1mile @8:58, 0.12miles @8:53

My right side was sore from the dry needling, so it took some effort to get started. Once I got going, the run felt great.

I took Molly on a 1mile walk in the evening and did some back stretching while watching the season finale of Top Chef Texas – Team Paul!

Enjoy!

ELH

February mileage

Lake Louise, Alberta, Canada

Running - 59.90miles
Walking - 22.05 miles
Up 4miles in each compared to January. I am happy with this, but I would like to be up around 80 running miles a month.

For the year -
Running = 115.61
Walking = 40.13

Enjoy!
ELH