Benchmark!

July 25- Today I hit a benchmark in running. 11 miles . . . The longest distance ever! . . . well for me that is. My last longest run was several months ago and I ran/walked 10.8 miles. This time around, my endurance has improved drastically. I was able to run (not fast) basically the whole distance minus a stretch and bathroom stop. My long runs are however starting to catch up with me. By the time I am done, I have like an hour to rest before I have to get ready for work. I do feel refreshed and empowered after the run so it's all worth it! I need to start trying the famous ice baths soon.

July 23- I committed to be a donor for a bone marrow transplant if ever I am a match for someone through 'Be the Match'. It sounds like a scary commitment but it is actually a fairly easy procedure where the donor immediately recovers. It would be an incredible experience if ever I have the opportunity.

July 22- Tried the whole increased incline on the treadmill. It wasn't as hard as I thought however, I didn't run very long. I can't stand treadmills now that I run outside so often.

I can do all things through Christ who strengthens me!

July 18- Yesterday we ran at Lake Chabot. It was so beautiful and even though the coarse was much more challenging, I thoroughly enjoyed my run. The mileage was bumped up to 10... YES I ran 10 miles straight! I didn't run my fastest only because I had to work later in the day and was tired from the first day of the Anniversary sale at Nordy's (12 hrs. with only a 1/2 hour break will get you!). Needless to say, I was a tad tired when I got to work, but the workout surprisingly gave me energy.

July 14- Our coached practice was cancelled... wow that's a first! It was way to hot to train outside so Coach Tim gave us a helpful workout for indoors or our local gym. I surprisingly extremely sore after this workout... way more than most Tuesday work outs (probably cause I lifted and haven't in awhile. Shame on me!).

Warm Up

10 to 15 min easy run on the treadmill (keep grade on treadmill between 2%-3%)

Workout

Complete steps 1 thru 7 below two times

1) 20-30 walking lunges (hold small weights in your hand to add some difficulty)

2) Bosu Ball Push Ups - 3 push ups on the bosu ball + 3 push ups to the right (left hand on Bosu ball, right hand on ground) + 3 pushups both hands on ground + 3 push ups with left hand on Bosu ball, right hand on ground + 3 push ups on the bosu ball + 3 push ups to the left (right hand on Bosu ball, left hand on ground) + 3 pushups both hands on ground + 3 push ups right hand on Bosu ball, left hand on ground + 3 push ups on the bosu ball

3) 10 split squats + hold for 15sec (right leg) + 10 split squats + hold for 15 sec (left leg)

4) Plank Series - Hold Plank for 15sec + 5 shoulder touches + 5 up/downs to forearms + 5 walks to right + 5 walks to center + 5 walks to left + 5 walks to center + hold plank for 15-30sec

5) Isometric Squats - Put your back against the wall and lower yourself into squat postion, try to get your thighs parallel to the ground. Hold this for 1-2+ minutes

6) 10 - 20 V Ups or Snow Angels (your choice)

7) Run on treadmill at 2% to 3% grade

Yellow/Half - 5 minutes at Tempo Pace

Green - 6min at Tempo Pace

Red - 7min at Tempo Pace

Cool Down

10 to 15 min easy run on the treadmill (keep grade on treadmill between 2%-3%) or the equivalent time on a stationary bike

July 13- Went for an 8 mile run with my running buddy through the vineyards. This has become one of my favorite places to meditate... which I think is totally necessary and everyone should take the time out of their hectic lives and do!

9 miles down, 17 more to go!

July 11- Today was my longest run with Team in Training (But not my longest ever). Go Team Fierce! We are awesome. It wasn't too bad considering I had not been running really during my vacation and went to bed super late the night before. My feet however could tell you a different story! After getting up to the 9 mile marker, I currently have 3 blisters on my right foot and one on the other....not to mention I still have a nasty black/grey toe nail on my right foot. These are my battle wounds and I am proud of them even if I complain about them and say how much I hate them! Now that I am back in town, I really need to start working on my fundraising <---- I hate this part! If any of you can help me out, it would be greatly appreciated. I will bake you any kind of cookies if you donate $25 or more! Think of the lives you will help with your contributions.

July 8- About a week with no running....Ah my body is craving it! So I made my friend Shannon take me to a park to run. She met me in Portland after my family reunion to head up to Seattle to finish up my vacation. Needless to say, I didn't do much running....just eating, a few drinks here and there, and lots of walking (that counts for something right?). Ah finally, a beautiful coarse around Green lake, Seattle. It was about 3 miles around, so I went around it twice and then some totaling about 6.5 miles. I managed to run 6 miles under an hour which is quite an accomplishment for me. Yes, if you do the math, my pace is a 10 minute mile but hey, I am an endurance runner, not a speed demon. I have shaved quite a bit of time from my early running days.

July 2- Vacation! Well for me at least. After a 10 hour drive up to Oregon for our family reunion, I made my sister run with me (my interpretation of a buddy run). Just a 5k! She said I have gotten a lot faster...or maybe she has gotten a lot slower. Bahaha.

June 30- Instead of doing our regular circuit training, we did hill sprints. My two favorite things combined...yesss! It actually wasn't half as bad as I thought it would be but maybe I should bite my tongue for when the real hills come up. Practice only last 30...maybe 45 min.