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.  

youtube

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! 

Harder,Faster,Stronger,Longer

TRAINING! Is getting serious now! Just to make sure everyone is aware, I don't have a clue what I am doing and everything I learn, write, say I have either googled or found it off Runnersworld.com, active.com or some other form of article online. ( or someone's twitter... Point bein I am no where near an expert so take my advice with light light consideration!


This year I am really set on actually trying to gain some knowledge from what I do and them maybe I wont look like such a goofball as I run through Bend. My favorite tex was from a friend the other day "I just say you running down Galveston, is everything ok?" Apparently I looked like I was crying. 


Yesterday I got home from work and was all set on just going to the gym where it was WARM and using the elliptical or the treadmill but my room mate Matt was like "no no lets go run outside!" It was freezing so I put up a good fight but he eventually won. I am a push over for healthy outside running in fresh air so it didn't take much but I was really dreading it thinking I was going to die since I had little fuel and no motivation. Turns out I had more in me then I thought. We went on a 11.5K loop run that starts out up hill for about 5K then down then up again. My legs felt GREAT I even did some speed work with my new speed workout song Right on Time -Skrillex. Matt kept up so well I was so proud of him and we finished in just over an hour. 


I wanted to place out some goals for this race season and for this year. I need to focus some of my energy on something and I have decided to make it my running. Otherwise I think I would go crazy trying to decide what I want to do with my life and how nothings really falling into place. 


I want to be strong, faster, and I want to be able to go longer and harder then the years before. I want to start forcing myself beyond my threshold and actually getting some PR's on a regular basis. I also know that I am a baby and the slightest injury causes me to back off and slow down. So I will also focus on preventing injury through other workouts. 


So I found this article ass to grass that has a pretty easy workout that I should be able to follow. Also like my previous post said I have taken on Crossfit. I still really like it and love that its challenging me to use muscles that I don't normally. My goal is to do 10 pull ups on my own, right now I can almost do 1. The thing I like most about this article is not only do I want to own the outfit of the guy in the videos but that there are videos to follow. 


After our run Matt and I went to Sushi! YUM!

Spring has SPRUNG an so has my ATTITUDE!

My attitude and my motivation are DRAMATICALLY altered when there is nice weather. I instantly feel the need to release all this pent up energy that has been trapped inside me all winter long. Not that I didnt do plenty of winter activities but there is just something about the warmer weather that really gets my jets going! 


Last night as I procrastinated doing my physics homework I set in motion a plan to actually make a plan of my racing schedule this spring. There are so many fun and challenging races coming up that I always get all excited and either plans intertwine or money is scarce. This year will be different because this year I will be well prepared. 


Here is a list of races I MUST do this year!


Horse Butte 10 Miler April 7th 
Light of hope 10K April 22nd 
Sisters half marathon April 29th
Happy Girls Half May 27th 
Dirty Half Marathon June 10th 




Some I WANT to do this year


Peterson Ride Ramble April 15th  20 miler
Duel in Duathalon June 2nd 
Three Sisters marathon June 9th 


Obviously this list snt entirely managable but i feel crazy enough to try!!! Keep reading! lets see how many I can knock off my list... and this is only up until June


I am also on a team for the CASCADE LAKES RELY!


First of all in case you are wondering where I get all my info its top secret and I wont tell you.. jk I use Footzone and Fleet Feet both are running stores in Bend Oregon that have websites with all the local race schedules and event info posted on them. 





I saw this video and plan on making it part of every morning...
http://www.active.com/fitness/Articles/How-to-Get-a-Flat-Stomach.htm?cmp=17-2-2243

Crossfit

This week I started something new... Crossfit. I was in a bit of a plateau with running, I just felt bored. I was also making excuses to not run like reading one more chapter of The Hunger Games (if you have not read it yet I highly recommend it! Just make sure you dont have finals coming up or deadlines to meet!) or learning to cook. 
The place is called Inner Rage and I am pretty much addicted! It took 4 days of extreme soreness before I took a break. Every day there is one hour of intense muscle group work. By the end of my first week I couldnt really move. My favorite workout so far was the one were the rope was involved. We are challenged to try and climb up a rope to the ceiling, I was determined to do it but wasn't able to get more then half way. I will one day make it to the top of that thing! 
I ran a race and got PR this last Saturday! It was called the Grin and Bear it 10K. I woke up feeling amazing and excited. This is the first one I have ran this season and I am so excited for race season that I was almost bursting through the seams! I walked down the the Les Schwab ampitheatre and got my awesome tech tee and that i was running with one of my physical therapy buddies Eric Runnels. Here is a photo! 

Shut Up + Run: Shut Up, Punk!

Shut Up + Run: Shut Up, Punk!

I have been following this blog for some time now and I don't believe I have ever mentioned it! I love the honesty and hilariousness of this author as well as her dedication to running! History really got me because I made it one of my new years resolutions to stand up to people more, not just let gossip happen an not to just fall in line with crap talk! So you go read this an follow her it's totally worth the laugh and the knowledge!

Snow and Running

Don't mix well in my book.This photo is of my night run up by the college, it started to snow so hard and by the time I turned around my tracks where almost covered with snow again!  I love running outside and dont mind the cold at all but I need to seriously update my snow running gear. This year has been very warm and there has been hardly any snow fall until this last week, we have gotten several inches in just a few days and my gear ( since its been warm) was good enough. 


I looked up a few articles cold weather running and 8 great tips for running in cold weather were great ones. Both with emphasis on proper attire. 


 There are several things I need:
New Shoes I dont have the best luck with shoes. I tend to find a pair I like and literally run them to pieces! I have some Nike elite's that I love and have had for about 6 months now. I also love my Saucony trail shoes, which I have also had for 6 months. Both shoes have holes where my pinky toes has decided to poke out.There is not much I can do in the shoe size department to fix this constantly reoccurring problem I have tried a size bigger and hated the way my foot flopped around inside. I have tried wider models but have yet to really solve the problem. Here are some winter shoes I would love to try as well as a great running shoe review from Runnersworld.com 


GlovesI have been using some gloves I got at like Target or something for 2$ and they are just cotton or something
Jacket? I am not big on wearing a Jacket because I get too hot anyway, I will wear my long sleeve asics and my 2XU compression long sleeve and they seem to keep me warm enough. If its raining/snowing/windy I throw on my North Face wind breaker but its so light and has not insulation. 
PantsAsics pants or Nike womens tights? Personally I am more of a tights girl but sometimes I think that extra insulaton from the warm air space created from pants might be helpful. 
Socks- you can never get enough, I never ever have enough! 
Yak Tracks?how about some of these babys? huh? Yes I want them... I would love to find out if they are comfortable to run in or if they mess with your stability. You can get them ar REI for super cheap like 20 bucks! HERE


Head Light is iPhone light good enough?I have been using the flashlight app on my iPhone and therefore using the fact that I need a light to bring my iphone on my runs and if by chance someone calls or tex messages for even facebooks me while running, well I might as well answer since I have my phone. This cycle must be broken! 
Hatthis one has a pony tail hole... hmm.... 


See there are a lot of winter clothing items that I need and must have! Too bad I work way to much and still have no money to spend on such items but a girl can dream right?


Until next time, I am going to go to class and enjoy the 20 degree weather, 5 inches plus of snow and 20 mph wind gusts, YAY!

Class, Work, More Work, More Class, Gym?

Everyone is busy, everyone has those days or weeks where its just impossible to get anything actually done. Well I have hit a period where I actually dont have enough time in a day to actually work out! Devastating I know! Whats happening is that I am currently working at Rebound Physical Therapy over on the Eastside of Bend. Its about 4 miles from my house which is an easy morning run (or evening or even both). Since I dont have a car I have been using my bike or my legs to get there and back for the past 6 months now. Just this last week I was able to make a move from the Eastside to the Westside which is get this...6 blocks from my house!


This move has been a miracle or well at least it will be. I am currently helping out with both the east and the west clinics until the east hires someone. Add my 2 classes to this factor and its a tornado of days for me. On average I have class early in the am then I work for 4 hours on the east side and about 4 hours over on the westside. then I have class again and if I have time/energy I try to go to the gym but its been more often then not I choose my bed and am in it by 7pm. So when do I do my homework? at 530am thats when!


More updates on this later on as I get this blog going. Its a task to get back into it but as I get more time in my days it will get easier! 

Running Like Never Before

So since running is my main mode of transportation to and from work/school I have been doing tons of it and logging in some serious hours. I get in about 6 miles a day and I am trying to do at least one off day with one 13 mile day and surprising enough I have had more energy in the last few weeks then in the last month!
My long term goal is to get my ultra marathon in this year. Does anyone have any suggestions on how to start training? Any plans to follow or running log favorites? Let me know!
I also started eating the chai seed with almond milk. I got the idea from the "Born to Run" book. If you have not read it you should, it got me really motivated to do long distance trail running. Which brings me to my next piece of news..... I GOT ON A TEAM!!!


What's that mean? I made it on a team for the Cascade lakes rely in August! The Cascade Lakes Relay runs through the day and night with 36 continuous legs from 2.5 - 8.7 miles on  diverse terrain Oregon. Running teams consist of 7-12 runners, with each team completing 216.6 miles from Diamond Lake Resort to NorthWest Crossing in Bend, OR. I am very excited to be doing this its definitely on my bucket list of races right up there with the Eugene and Portland Marathons! 

Most Memorables From 2011

Jan 2011-Dec-2011 about...