Three Things Thursday

1. Outdoor Run - Arvada Loop - Thursday, September 2. Didn't have to get up TOO early because L was also planning on going in later to work. Essentially I got up the same time I used to when I had to be at work at 6:30. Wore my rad pink dot skirt and pink compression socks. Cool pic of the sun coming up over the golf course a few miles in:

Indian Tree Golf Course

Had some minor bathroom issues that thankfully were resolved about halfway through the run... with our late start there was an office building open... HURRAH!! 8.64 miles done before work in about 95 minutes (thanks to the bathroom shenanigans - and I never stop the Garmin from start to finish).

2. Todays run is my last run before we go to HAWAII!!! I'm taking tomorrow off (travel day) and then we will be doing only an "easy" 3-5 miler on Saturday with Dean Karnazes and Bart Yasso! Race day is bright and early on Sunday... Gotta say I feel about as prepared as I'm ever going to. I know it's goign to be hot, I know it's going to be humid, and I know it's going to be hilly. I also know that it's in Hawaii and therefore will be awesome no matter what.

3. Less than 60 days until the Athens Marathon in Greece. Where did the time go? I do not feel even CLOSE to being ready. And I'm sad my sister wasn't able to raise the money to join me. I'm not used to running by myself, certainly not all the way in Greece. Bummed.

Fast and the Furious

Yasso Treadmill - Wednesday, September 1

I wasn't especially tired, but for some reason my legs were pretty sore. And not in the normal places like calves or quads. Inner thighs. Wonder if that has anything to do with the random weights I had to use in class yesterday.

Not much to say, other than the more sets I do, the more I hate speed work. Le sigh.

• 10 minutes @ 5.8 mph
• SIX sets of 4 min @ 7.5 mph & 4 min @ 3.0 mph (added one set since last week)
• 7 minutes @ 6.2 mph

Followed by "easy" 10 minute run (anything seems slow after THAT workout).

In other running news... Finally got around to tweeking my race mix! Here is the latest:

Two For Tuesday & August Recap

Treadmill - Tuesday, August 31

What a rushed afternoon I had... I ended up getting to the gym a bit late - and for whatever reason, there was more than double the number of people in my BodyPump class... L had gotten there on time, but our regular spot was gone (pout) and there were virutally no weights left. So. I don't like the instructor to begin with and I admit I spend a greater portion of the class glaring at her. I had to watch myself as I ended up directly in front of her... and for much of the class with weights MUCH outside my comfort zone because most of the smaller weights were gone.

Anyway. After class ended I decided to squeeze in a few more miles to pad my August numbers. The run was SO much better than Monday's hill program. "Easy" (as easy as treadmill ever is anyway) two miles:

And since Tuesday is not normally a run day, and I don't wear skirts to class, I was actually wearing (gasp) shorts:

As for the final numbers...

August miles? 152.94

What??? Wow. My highest month historically was just short of 130 miles. So I had apparently kicked it into high gear. Most of my runs were pretty good. I had 2 half marathons, and a couple shorter races that happened on normal days off. VERY pleased with the number of miles. Also, it's important to note that August miles put me over the miles I ran in 2009... already! With MONTHS to go. I was worried I would not be able to hit my 1000 mile goal for 2010 after my quad injury right before Christmas pretty much sidelined me for most of January and February.

Goals for September:

• Run 150-160 miles
• Get my long runs in!! At least one 18 miler and one 20 miler
• Get a half marathon PR :D
• Increase my Yasso tempo up to at least 8 sets
• Remain healthy and injury free

Need For Speed

Treadmill - Friday, August 27

Due to my long run happening on Wednesday morning, I didn't get in my Yasso tempo training... so I switched it to today.

Increase from last week:

• 10 min @ 5.8 mph
• 5 sets - 4 min @ 7.5 mph, 4 min @ 3.0 mph (yes, added a set since last week)
• 10 min @ 6.2 mph
• 5 min @ 6.3 mph

Only thing to say about this workout is that I like Bart just a *little* less than last week. It's not so much the speed that is the hard part. It is watching myself in the mirror makes me dizzy and I swear I'm going to fly off the treadmill. Not looking forward to adding the sixth set next week. But I desperately want to improve... so there you have it.

I am in love with my heart compression socks from runningskirts.com (and the skirt too).

TGIF!

Three Things Thursday

1. I wore this dress yesterday. I have had it for almost a year and had never worn it. I got it at the Bettie Page store when I went to Vegas last September. It was a little snug at the time, but it was the LAST ONE so I bought it anyway. I got lots of complements on it. Made my day :D

2. I did my first Yasso tempo training last night. What's that? I'm always whining about how slow I am and yet I don't do speed work?? Exactly. So W (crazy sister) suggested that I try the Yasso program with the goal of a 2 hour half marathon.

So in 1:05 I accomplished:

• 15 min warm up @ 5.6 mph
• 4 x 4 min @ 7.5 mph and 4 min @ 3.0 mph
• 18 min @ 5.6 mph

Amazing how I accomplished only a little less mileage wise in that time than if I was just doing my regular "long" run. And I walked for SIXTEEN minutes out of it. But, W claims that I will get faster, so I am changing up my regular Wednesday workout to incorporate this training. And honestly, I was dreading it ALL day, and it was not nearly as horrible as I imagined it would be, so... WIN! Followed up the tempo training with a 20 minute run:

3. I am in love with my gym clothes. Seriously.

A has a hard time focusing, she is only 4 though :)

So between the awesome running skirt, the rad leg sleeves and my fabulous shoes... I just LOVE getting dressed to go to the gym. It *almost* makes the treadmill bearable...

I know it is three things Thursday, but I will add an additional three here, lol

1. I got my costume in the mail for Disney Princess half marathon. It's gonna be awesome.
2. I have friends coming in from California for Warrior Dash this weekend. So excited!!!
3. Only TWELVE days left until I have to have all my fundraising in for Greece. Pretty please with sugar on top?? (And that means I only have... 73 days until the marathon. Holy crap. I need to get in some miles)

http://www.active.com/donate/athensmarathon/RWALKER539