Slackerville....

Let me know if you need my new address. I have moved to the awesome, laid back town of Slackerville. It's pretty sweet. You get to eat popsicles all day long (unless your Lazy Dog steals it) and ride on a Stand Up Paddle Board....

What is a Stand Up Paddle Board you ask?   Well it is this....

It is definitely fun and not a bad workout for your core because of the balance needed. 

I kind of slacked off the magazine workouts this past week but tonight something better happened. I asked LB if he wanted to either ride his bike with me while I ran or stay home (he's almost 7 now and staying home while I run the neighborhood is a big a deal). He surprised me by saying, "Actually I want to run with you." Uhhh....ok! So I helped him get dressed in his tech shirt, umbro shorts and new Asics running shoes and off we went.

This is his "Why can't I have the new Garmin 910xt?"face.

His "Oh ok I can borrow it when you get one?" face....

Let's do this!

He was so excited to run with me and I was too! This kid has one speed and that is All Out Sprint. I tried to teach him about pacing but he just took off, he could not run slow. He would sprint ahead and then stop and wait for me to catch up. Then sprint ahead and stop and wait. This went on for half a mile then he started walking. Again I talked to him about pacing and building endurance and he tried to stick with me but by this time he was tuckered out. 

It was at about a mile and a half when events took a turn for the worse. LB saw a dead baby bird on the road. He was so sad, his shoulders slumped and he wouldn't run. I tried to encourage him to run a mile for the bird but that had no affect on him. He was depressed. It took the wind out of his sails...We, or I, ran on up the big hill in the neighborhood while he loped along behind. As I returned I could see that he was still upset, so we walked hand in hand for a little bit and talked about life and death, the cycle of life and how everything dies someday. He argued that this was a baby bird, it should not have died yet, I agreed that it was really sad. As we came back to the ugly scene he decided he wanted to take it home and bury it in our back yard. I on the other hand, just wanted to finish running. BUT as all good mothers would do I looked around and saw a a plastic bag in the ditch. LB grabbed it and tried to scoop the poor, dead bird into it. It was so squished and caked onto the road that he couldn't bag it....both of us traumatized times 10. 

He decided to lay the bag over the bird and leave it where it lay....squished into the road. He mustered the spirit to run again and we headed home. On the way back he decided the bird was now hanging out with Grandpa...I think he's right. 

We finished our run with 2.67 miles in in 37 minutes and some change. Not bad for mourning the loss of a baby bird and talking about life and death.

I finished up the workout with 12 minutes of jumping rope while LB told me how it wasn't hard, I shouldn't mess up so much, I should do more one-legged jumps, and double unders were easy for a Master of Spinjitsu like him. Well where's your rope kid...let's settle this once and for all....

And, as if this evening wasn't eventful enough I had to find a huge, scary, creepy, deadly spider crawling up my shin....If you know me you know I'd rather throw myself in front of  a bus than find one of these things anywhere near me. I had to catch it just in case it bit me, so I would know what it was.

So I think it's a good time to call it a night...let's hope I don't wake up with a rotten leg. That would not make for a good morning run...

Have you tried anything new lately? Ever tried the Stand Up Paddle board (SUP)? Or been bitten by a spider? Or how about this one, stopped to have a mini funeral for roadkill while on a run?  

Five Types of Cardio That Don't Involve the Treadmill or Elliptical

It's summer. It's HOT as heck...It's beautiful weather outside. We need to get our heart rates up but how without suffering a heat stroke or heading INSIDE to the dreadmill or elliptical? Here are my Top 5 most favorite ways to work out without going indoors or running.

1. Swimming-Even just playing around in the pool can get your heart rate up. While hanging out in the pool for fun you can do many things that don't even come off as working out, your friends will never know! Try standing in place and doing high knees, jumping jax legs, or flutter kicks while lounging on the wall or sitting on the stairs. Another fav is to stand in chest-deep water with your arms straight out, palm in as you pull the water, keeping arms straight and them palms out as you push the water away. This works your chest, back, biceps and tris!

Swimming, not drowning

2. Riding a Bike-Hop on your bike with your kiddos, friends, or solo and just cruise around. Change it up going fast and slow for some interval work. I like to keep it in a low gear to maximize the time while going a bit slower with LB. We like to race up hills, which is a great way to get the heart rate up.

3. Razor Scootering-Sometimes I don't feel like getting my bike off the hooks or airing up the tires so another favorite is to get out the ole Razor Skooter. Let me tell you, you'll begin to feel the burn after a while. Not only are you using your legs you are engaging your core and back to stabilize you as you cruise along. Plus it's just fun....And if you are so inclined skateboarding can be a fun challenge as well.



4. Jumping on a Trampoline-Sometimes it's fun to act like a kid. I love to get on the trampoline and show my mad flip skillz to LB. The jumping is more like play than work and before you know it half an hour has gone by and your heart rate is soaring.

5. Frisbee-This is fun AND a workout, especially if you play with someone who can't really throw accurately. You'll be running all over the place to catch it. These sprints are an excellent interval workout that is killer for burning fat! Don't worry, if your partner prefers a football that's cool too. The point it to chase an object flying through the air back and forth really fast.

So there you have it....working out while at play! So grab a frisbee or jump in the pool! Exercise doesn't always have to be work!

What oh What...

What have I been up to the past week? Well, a lot of nothing and a little of everything!

I am catching up from a mini vacation to the Outer Banks, NC where LB and I got to hang out with my  PNW Running Buddy, RED. It was great to see her and to spend some QT on the beach.

Remember this face???

I'm definitely not in a slump, which usually a hiatus of blogging is indicative of. I am actually in the opposite of a slump. I'm on a hump! I've been enjoying summer and having as much fun as responsibly possible. I've been running, not a LOT but it has been happening, which I say is great. I've been jumping a lot of rope-I'm kind of liking it despite the injuries I receive on a daily basis while trying to master the Double Under.

I think I need a new, nicer jump rope....one that doesn't hurt so bad. Or maybe I just need MORE practice.  I found a cool video about Jumping Rope. If you want to check it out go  HERE....

Either way I am determined to keep it up and try to jump rope at least 4-5 times a week. When I don't have much time even 10 minutes gets my heart rate up and leaves me feeling like I got a workout in. 

So far my marathon training os off to a mediocre start. My mileage is way too low, which I'm not surprised since it is 157 degrees outside and 99% humidity. I remember having this issue last year. I'm making the best of it and getting in even the shortest of runs. This morning I only made it 2 miles before calling it quits. Saturday I'll be up and at 'em early in an attempt to beat the heat for my long(ish) run with J-Ninja. I'm not sure what the weekend holds beyond that but I am certain I will find something to do...I saw where Lululemon is having Complementary Yoga, maybe I can drag J-Ninja to that...I mean, it is yoga after all....

I'm not a freak....

...Ok, ok. No comments from the peanut gallery on the title. I'm really not a freak. I had my second opinion appointment for my knee yesterday. If you will recall the first doctor said he had never seen anything like it. Pretty much made me feel awesome and unique like a freak of nature. His resolution was for me to stop running long distances. When I went in for the follow-up I saw the PA and had a much better experience and left feeling hopeful that I wasn't rocking chair bound with only medals and old has-been stories to show and tell of my glory days. Even then I wanted a second opinion. So yesterday was the long-awaited day.

Immediately I felt good about this place. The staff was knowledgable, the rooms were large and comfortable. They took me back for some weight bearing x-rays and then I was sent back to meet with the doctor. He looked at my MRI and actually pointed things out, explained the location, explained the size of the cyst, and told me he had seen and successfully treated this once before. Score! See, I'm not a freak of nature....He assured me that to remove the cyst it could be done orthoscopically and he would not have to sever my ligaments and tendons and artery. He could do it with just two nice little holes. The first doctor told me I would have months of recovery and a scar as long as the Oregon Trail on the back of my knee (that he said "would mess up my nice legs") that would ultimately lead me to not running anyway because it would impede mobility. The opinions between these two Sports Medicine Surgeons could not be more opposite. I find this both troubling and crazy. Either way the news is good. There is no structural damage, I can safely run without damaging my knee. I do have a small amount of fluid under the meniscus, but not really a concern. It's just a matter of pain. For now there is minimal pain and I don't see cause for surgery or creepy long needles steroid shots. We will see how it holds up over the next two months as I increase my mileage and intensity. 

So as I move in to week 3 of OBX full marathon training I am happy to consider myself as having a clean bill of health. Always a good sign. 

Well I'm making my list and checking it twice for my weekend trip to the beach to meet my friend and running buddy RED. We shared miles and miles and miles and miles together and I miss her.  I am so excited to see her...

Fun at the park!

Misery in Portland 26.2 on 10/10/10. She pulled me to the finish...

What are you excited for? Any fun plans this week/weekend?

Magazine Workout Monday...

These magazine workouts are no joke...

My girl Sarah met me Saturday with the Fayetteville Running Club to get in our long run. I was definitely happy with the 6.3 miles. It was hot, humid and my calves were sore. Too much jumping rope.  We opted for the 4:1, run/walk approach and it worked out well. I don't see me training like this every time but for now I am still building my base and making my come back. I don't want any setbacks this time around. My race schedule it filling up fast... I am registered for Virginia Beach RnR 13.1 as well as OBX full. Big Sur 26.2 opened yesterday and as of this AM the race was 90% full. So if you have dreams of this race in 2013 you better immediately go register, like don't even finish reading this. My roommate from college (Sophomore year) dangled an offer I can nary refuse...she lives in Nassau, Bahamas and she said she was probably doing the marathon relay in January. She told me I should come run the marathon. Um, how can I pass up a weekend in the Bahamas? I don't know. I don't think I can. It is on the table. I'll decide. After that I have my heart set on OKC Memorial Marathon again.

Back to Sarah...she had a binder of a jillion Magazine Workouts and she loaned it to me. I picked Hard Core using a medicine ball from Women's Running Magazine. This morning I grabbed my new Reebok dual grip core ball and got to work.

First I did 15 V-Ups, holding the ball over my head and passing it to my feet. That was a struggle. My core is weak. Next was the Wood Chop, down to the left in a squat and up over the head to right. I really liked this move. I could feel it all over. Next move was Overhead Slam. Yeah I skipped this one. I wasn't going to slam the ball down on my living room floor. Next. Straight-Leg Sit-Up. One word for this one: Ouch. I laid flat on my back, holding the ball in both hands with my arms straight so that the ball was directly over my hips. Then lifted my torso while raising my arms straight over my head. OUCH. Next was the Swing. This could also have been done with a kettle bell. The Tight Rotation involved holding the medicine ball in front of my body with my arms straight. I quickly twisted from my hips to the right, then to the left, as quickly as possible. The Rotational Throw didn't happen, again I didn't feel like throwing my 8 pound medicine ball across my living room. Finally, the most challenging move was the Reaching Romanian Deadlift. This was a great workout and served as a good warm-up before my short run this morning. 

Even Lazy Dog was tired after watching....

So, magazine workout #2 done...and week #2 of marathon training done with 13 miles for the weekly total mileage. 

Where Have I Been?

Whoa! Is it Friday night already? This week kind of slipped by. I guess that is what happens when you're busy.

And busy I have been. I have been doing some at-home workouts, some running, some jumping rope...As a matter of fact, somehow a friend convinced me to meet her at 5 AM this morning for a 5 mile run.  This is so not my style....

This is AM not PM...

One of the perks of being an independent contractor is that I get to make my own hours. After our run I was home, fed, showered and back in bed by 7 (I didn't have to be to work until 11:30). But, truth be told it felt so good to have 5 miles done to start my day. It's funny how a little bit of accountability really helps me get up and moving. If it were left up to me I would have gotten up around 8, meandered around the house, lollygagged, then realized OOPS, no time to run....so really, even though I had to see TWO 4 o'clocks today it was worth it. Will I be doing that again? Hard to say. I do know that I am getting up early tomorrow, on a SATURDAY, to meet the FRC for a run...I'm undecided if I will follow up with a swim or yoga...

So this week has been a pretty good workout week...and it's not over yet. I realized I do like jumping rope AND it is a great workout!

This is me, after jumping rope....sweaty and half dead....

And I got a cool REEBOK Dual Grip Core Ball (50% off at Target)! It came with a killer workout DVD and as you can see I decided to conduct a photo shoot during the planks....And for the record, I am equally sweaty INSIDE with the AC as I was OUTSIDE after jumping rope. This Core Ball was tough. I can't wait to continue to incorporate the moves into my daily jump rope and run routine.

So what have you tried lately that you were surprised you enjoyed?

Magazine Workout Monday...

It's my new thing.

I don't read too many magazines, actually I get a ton in the mail and never look at them. I toss them into a basket with intentions of lazing around and catching up on who did what, what's in style, what to wear and when.... But really, who has time for that? When I do have time (at a doctors office lately) I often see those ridiculous workouts that claim to have you bikini ready in no time. Yeah right....But then it hit me, if I did different ones consistently then it just might make sense. All this time I have had somewhat of a personal trainer at my fingertips and failed to recognize it. After all isn't that some of what trainers do? Give you different workout routines to keep you going and from getting bored?  So Magazine Workout Monday was born. Each week I'm going to pick a magazine workout and post it every Monday. I'm sure I will miss some Mondays but I'm going to try.

Last night I was hot and tired and feeling pretty bad. I'm fighting a cold of sorts. Friday I had some body aches, headache, ears feels like they are going to burst, and a sore throat. I made it through Saturday and by Sunday night I was feeling ok, but not ok enough to run, plus LB was worn out and I couldn't coax him onto his bike. I was pouting and (actually) thumbing through a magazine when it hit me, I don't need a lot of equipment and I can do this in my driveway.

I picked "Middle Management", mainly because it looked easy, would take 25 minutes, only required a jump rope, and incorporated lunges, my fav.

I dug my jump rope out of a bin on the deck and headed to the front driveway. This workout was pretty tough and got my heart rate up and made me sweat. My calves are pretty sore from the jumping rope. I think I will try to add more jumping rope to my weekly workouts. It's such good exercise. Check out my hops! 

I'm working on getting better at Double Unders, where the rope goes under twice per jump. I think I have the height, but I just can't seem to get it, at least not without some battle wounds....

OUCH.

So there you have it, Magazine Workout Monday...

And in other news I hit the pool this morning. Dadgum I have lost all my swimming endurance. I struggled to hit 1000 meters. I felt my form totally going out the window after 600 meters. I had to really focus on form just to finish up the last 400 meters. I hope I can get some consistency with my pool workouts and hit the lanes no less than twice a week. I want to get at least one tri in this summer, which means I have to hit the pool and bike over the next few weeks. 

It just doesn't get much better than a crystal clear, smooth as glass pool...all to myself. Man I have missed it....

4th of July 10k...

Yep, that's right, I ran yesterday. Funny story though...

I finally met the Fayetteville Running Club for a run, after over a year of putting it off. They were joining Team Red White and Blue for a 4th of July run. Nothing fancy and no timing or placing. Just a bunch of people getting together to run in support of our troops, injured soldiers, and our country. What better way to celebrate the 4th of July? If you haven't hear of Team RWB or don't know much about them then you really should check them out HERE. It's such a great organization dedicated to helping and supporting wounded veterans and their families.

I got up and got ready for my longest run since Big Sur and the knee issue. I used my new prescription Flector Patch and it seemed to work well. I put a compression knee brace over it, otherwise I am not sure it would have lasted the entire run with the sweat and humidity.

All morning I had planned to do the 5k but as soon as we started running no one in front of me had turned off yet to take the shorter route and I didn't want to be the blind leading the blind so I kept going for the 10k. I was feeling good, hot and thirsty, but good. I had no knee pain and only a bit of calf pain. I adjusted my pace (i.e. slowed down a lot) and settled in for 5.2 miles.

Yeah, 5.2. Somehow, in my thirsty, hot, hungry brain the math made perfect sense. A 5k is 3.1 miles so obviously a 10k is 5.2 miles...so I ran. When I came to Special Operations Museum (our starting point) I was at about 4.7 miles so I kept going, along with a few other who were close by. But when my Garmin chirped 5 miles I decided to turn and head back to the museum. After all a 10k is 5.2 miles. Right? One lady said something as I was running towards the finish and I replied, "A few others kept going straight, I have no idea where they are going but it's 5 miles at the turnabout. I turned there." Well, the others were going to run an actual 10k and were going to turn around at the designated turn around spot so that they would run a full 6.2 miles...Duh... 


It did not hit me that I didn't actually run a 10k until much later in the day, like after lunch, that I had only run 5.2 miles...Wow. I felt pretty smart at that moment when I realized that 3.1 + 3.1 =6.2.... Hey, I never claimed to be a mathmatician. Either way 5.2 miles was a very good starting point for me and a huge confidence booster. It was my longest run since April 29th and it was for the most part pain free. It is good not to push it at this point. I consider the run a success, despite my obvious deficit in math skills.

I had a great time wit the FRC and Team RWB. I look forward to many more events and there was some talk of a triathlon....yeah that's right, it may be time to get back in the saddle. It just hasn't been the same this summer without a tri every weekend. I am pretty antsy to get back in the water and on the bike. And you know you have missed all my Adventures in Tri-ing...

Here is a cool video of the run that one of the Team RWB members created. Thanks Mike for letting me post it here.

And what better way to relax after a hot and sweaty run? I met J-Ninja for a relaxing pedicure before we head to Maui...oh wait, had I not mentioned that yet? Ok, fine...I'm not really going with her and her hubby but I supported her by going to give my feet some TLC with her.

I hope you all had a fun and safe 4th of July!!

So has anyone else completely jacked up the race distance math or is that just me? Please say it's not just me.....

CycleCross...

What?

Exactly. What is that? Honestly I'm still not sure but I do know it made me sweat, it made me work, it made me sore. That means it's good. A friend from work invited me to the class last night at 8 PM. Normally I'd be home deep in the throes of bath, book, puzzle, bed…but this week LB is on a trip of a lifetime to Washington DC with his dad, to meet the POTUS at a White House 4th of July BBQ. So I have this week to myself, in other words time to workout at 8 PM.

The class lasted 35 minutes and it was rough. It was a circuit and went like this:

-Started out on the spin bike and completed 100 standing rotations.

-20 step ups onto a box with high knee raises with a bar with added weight (I was a weenie and only added 10 pounds)

-50 jump ropes

-Lift our bar chest and up over the head (what is that called anyways?)

-50 jump ropes

-20 squats with the bar

-50 jump ropes

-20 push-ups

-50 jump ropes

And repeat….over and over for 35 minutes. I made it through 3 times and then some.

It was a pretty good workout!

I also had the pleasure of being the guest speaker for the Fayetteville Running Club's monthly meeting last night. I've been a member of the FRC for a while but just haven't been able to make any of the meetups due to life, work, LB's school/after school schedule. But it's summer and I'm excited to get more involved. I will be running with them and the Run to Remember group tomorrow morning for a 4th of July 5k or 10k. I think I'll be doing the 5k due to my slow comeback. I look forward to getting to know these awesome runners!

Lisa, the FRC president gave out some sweet swag at the meeting, including Margarita SHOT BLOKS. Um, yes please! Two of my favorite things, ok well I've never tried Shot Bloks but I'm excited to see how they work, and well Margaritas? I plead the 5th…but I can see how 3x the sodium would be beneficial while running in the summer heat. I can't wait to try them out.

She also loaned me a book, HOHAS in LOVE by Laurence Graham, to read and review. It's a book that relates lessons learned in running to secrets of love, a timely book for me I must say. Check out the website for the book HERE.  I'll be reading it and working on my review soon.

Well, a day of work then a day off….what are your 4th of July plans? LB and I celebrated the 4th at the beach this past weekend. We got to hang on the beach and watch the fireworks. It was pretty neat.

I could not keep him out of the water while waiting for the sun to set.

Sun setting 

  

Finally, the fireworks!

I hope you all have a safe and fun 4th of July! This is my favorite holiday!