Finally!

I feel like now it's on! This came in the mail today, ta da! Yes I have read it 3 times already and that was after I stalked the mail man for a month. When I saw him coming up the driveway with it in hand I ran out to great him! Made my day!

So did the crossfit workout of the day, 15 pull ups 15 reps hang clings and a 400 m run then repeat 5 times as fast as possible, I finished in 21:10 mins.

Then I had a great day at work along with coffee with my besties!

Now off to a gym date with a beautiful lady to read my new magazine again and get a few miles in!

Friday the 13 = HILLS dun dun dun...

Pilot butte- a one mile up one mile down butte that sits in the center of Bend, OR. It's been about 4 months since I have ran up this beauty! Back in September I got my bitt kicked by a bunch of high schoolers in the Pilot butte challenge, a race up the butte sponsored by the National park and Rec ( I think).

So today my friend Janessa tex me and asked is I wanna run with her and teach her some things, (she is training for her first half here soon) so off we go to run up and down the hill! My max is 5 times so we will see how many I can manage today! This little sign is now my motto for every day!

Born to Run

A must read runners book.. its by Christoper McDougall and probably the most inspirational running book I have been able to read. If you have not read it do so. 


Tragedy Micah True whom the book was written about died this last week. It was really sad for me to read about but then again not because he died doing what he loved. 

Crossfit Track Run and a 5K in one day!

Ok yesterday was the first day of amazing 50 degree weather so of course I wanted to be outside. I did a timed 5K and I am still coming in at 26 minutes which is 5 minutes more then I want. this weeks goal is to keep training for the 5K speed to increase my cadence and increase my power. I have read a lot on this topic mostly from Runners World and I think that this week I will give it a try. After taking 3 days off due to a quad injury I am ready to take on that 5K in under 25 minutes challenge. I have set up a great loop by my house and figure I will just run it a bunch of times and see how I do. 

Last week was my last week of my 30$ month of crossfit. Unfortunately I can't afford it at the regular price but maybe in a month or two I will go back to it. I learned a lot and hopefully can keep up with it at the gym. 

GOOD NEWS of the day is that today I get to interview at Vanilla! An Urban clothing store that I love here in Bend, Oregon. I have been wanting a part time job here for sometime and finally my opportunity is here. I woke up extra early and made sure I looked my best. Since My first job at Rebound Physical therapy is just 5 blocks from my house I don't ever have to wake up more then 30 minutes before work ( I am not so much high maintenance when it comes to getting ready in the am.)

Another goal this week is nutrition. Less Fats and sugars. 

Work out Focus: From RunnersWorld.com

DOUBLE DOWN
Target a distance two or three stops below your usual race length. In the months leading up to her gold medal at the 2005 World Championships Marathon, Paula Radcliffe didn't just race 5-Ks and 10-Ks—she also ran a 4:13:13 1500 and an 8:50:18 in the 3000.

MAKE IT CENTRAL
You won't get the physiological jolt you're seeking by jumping into a 5-K in the middle of your marathon buildup while continuing your regular 26.2 training. Set aside at least a month to focus specifically on the shorter distance, running at least one workout a week geared toward the faster pace. That will allow enough time for neuromuscular adaptations to make the quicker, more powerful stride automatic.

REPEAT OFTEN
You don't need more than a week between mile or 5-K races, so try two or three times to notch a personal best while continuing your speed workouts between races. You're compressing all the effort you'd normally expend in a longer race into a few minutes—don't expect to nail it on your first try.

EVALUATE YOUR STRENGTHS
You don't have to resume regular training if your newfound speed indicates untapped potential. At the 2008 Olympics, Jenny Simpson and Anna Pierce were both finalists in the 3000-meter steeplechase. But after moving down in distance to work on speed, they found they're even better at shorter races. Simpson heads into the upcoming Olympic Track & Field Trials as the defending world champion over 1500 meters, and Pierce is now one of the top 800-meter runners in the world.


Fast and Furious
Workouts to add speed for racing 5-K or shorter

THE LADDER
Run at the fastest speed you can sustain for 1600, 1200, 800, and 400 meters with 3:00 rest.

THE BANNISTER
Run 8 to 10 x 400 meters at mile race pace with 90 seconds rest.

POWER HILLS
Do 12 x 30-second uphill sprints. Jog down for recovery.

THE SHARPENER
Run 600, 400, 200 meters at mile race pace with 2:00 rest. Rest 5:00. Repeat sequence.

10 Miles, Snow, and Paris

Once again last night my roomie (who is my new motivator) wanted to run outside. We went on an easy 10 mile run with the dog again. It was a nice somewhat warm night with very little wind and no rain like the previous evening. The weather here is putting a damper on my running. I just got all motivated and psyched up then it goes and snows 8 inches. I don't like running in the snow. I am so afraid of hurting myself which would be devastating for me. I have no other real hobbies at least not ones that lead to physical exhaustion. I should take up cross country skiing but I just couldn't get into it this year. 


Travel bug alert... I feel it coming on. Its something that comes and goes. So maybe I should try and explain. 3 words, I MISS EUROPE and not in the sense that I miss traveling I miss the live style, the chaos, and the unfamiliarity of everything. I loved to walk through crowded small streets never knowing what was around the corner (usually something amazing). I miss being able to blend in to the crowd feeling like as long as I didnt speak I would blend in anywhere. I miss being able to get whatever I wanted from a small market or shop owner. Everything was more personal, less drone like and simple. Thats what I miss thats what literally hurts my soul when I think about it. 

I discovered my favorite snack! Pretzels and string cheese!! AMAZING!  I got the idea from Hungry Runner Girl who is a blogger that I am in love with. I am so inspired by how much she can blog and how frequent she gets to. I love her lifestyle, she inspires me to want to be a bike instructor. One day... She has lots of great tips and ideas, and makes me feel not so guilty about my own obsessions with chocolate for example. Go check her out! 

More random updates to come. Right now I am at work at Rebound Physical Therapy.  

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EGGS This just makes sense. One yoke equals one once of salmon.

Update-Running

So I have been on a winning streak! By that I mean that I have been keeping up and then some with my training program. One that I have designed all by my SELF! (No reference to the magazine.) Here is a look at wha tthe past two weeks have looked like:
3/17-5K
3/18-rest
3/19-11K
3/20-16K and crossfit
3/21-1hr eliptical
3/22-6K crossfit
3/23-6K crossfit
3/24-rest long walk with friends
3/25-12.2K track splits
3/26-crossfit only
3/27-crossfit easy 4K
3/28-crossfit track splits


I have one blog that I religiously follow: She is awesome! I wish I could blog like she does I have no idea where she finds the time. Her site is called, http://www.hungryrunnergirl.com Read it. Oh and she is pregnant at the moment and still teaches spin classes, does her track training and runs daily. Her most recent post was all about training for speed which is something I am also focused on. I also get the Runnersworld magazines and in Janea's recent post she posted this photo: I am so going to be on this program. Today I am doing the ladder but thats going to come after my crossfit class which includes 5 timed runs of 400m. I got first place by the way (I think I was the only one really competing) I am so competitive and I want to be first when we do these timed classes. Since this is the first one that involved running I know I would have a good chance. Normally the boys out do me all the time. Not this time. I came in like 2 minutes faster then the fastest guy ( he was using more weight then me in the kettle bell swings and squats in his defense) Basically its 15 reps of 16 kg kettle bells then 10 reps squats with the kettle bell, then you run 400m and repeat 5 times. I got 14:23 minutes! The coach came in around 12:56 so I am determined next time to beat him! 


So this week I am focusing on my 5K and 10 K runs. I want to be able to run a sub 22minute 5K and a sub 50minute 10 K I think I can do it by next Wednesday! We will see!