Friday Favorites

This will be the phone photo dump version of my Friday Favorites. On the workout front, things are looking good. I’ve hit my goals so far for the week so that’s something. I’m heading out on Sunday for a 22-24 miler depending on the trails. Jim and I are hoping to get outside with Noah and work on the yard: pulling weeds, turning over the garden (still scared to plant because of possible snow, maybe one more week). Hopefully, the weather will cooperate and we will have a gorgeous Spring weekend.

But here is a look at some of the things I was loving this week.

• Cheesy grins from this little guy!

• Mid run stops for a little Yoga.

Crow Pose

• Post run celebratory beer! Imperial Java Stout.

• When Noah picks out his own clothes and dresses himself.

• A beautiful Colorado day!

• My 2 year olds photography skills! Yep, Noah was riding his push trike (read: I was pushing him) and wanted to take pictures with my phone so I let him. None of the others are even recognizable but this one turned out pretty cool.

• Snuggle time with Stella and Noah. We lay on our sleeping bags and watch “Over the Hedge” or Thomas the Train. Noah will hold my hand or he will stroke my hair. Love it!

• Daily Yoga practice at home. I love a good Yoga class and I do find it hard to push myself as hard at home as I do during a class but I can really see improvements in my practice, and that’s always fun.

Crescent Lunge / Headstand / Fallen Angel

• Yoga Challenges on Instagram. I don’t post my pictures every day like the others but I do work on the poses each day. Some people are so creative with their pictures and I use it as motivation and maybe a little direction for what I will be working on that day. I also like to check out #crowplaces and #springbalancearmy for other motivation. You can find me at fitnesskel HERE.

• A good group of girlfriends. Although I don’t have a picture to capture this Favorite, I feel really grateful for the ladies in my life. I have some pretty incredible friends! I am starting to pursue some cool things and I have an amazing network of people to draw from for encouragement, suggestions, a critical eye, a bottle of wine, a long run, a good run, a crappy run, or just to meet up for dinner and drinks. I feel lucky to be surrounded by such cool chicks!

Hope you all have an awesome weekend! And tell me, what’s a favorite thing of yours from this week?

 

 

Related articles

• T-T-Tennessee (kandjcolorado.wordpress.com)
• Weekly Recap: Nailed It (kandjcolorado.wordpress.com)
• Thanks, Yoga! (leavingthefarm.com)
• Vibrance Yoga ~ Legs Up The Wall! (beyoutifulliving.com)
• Red Rocks Park and Amphitheatre in Colorado (ethnostravel.wordpress.com)

50K Training Recap: Week 7

It was one of those weeks with some high highs, but low lows. I’m super proud that I found my way back to a daily practice of Yoga at home. I practiced at least 30 minutes every day this week. However, I didn’t make it to the gym once this week for strength training or Yoga. At first, I was pretty frustrated about it (lack of motivation and just bad time management of my day) but I truly think that it was the best thing I could’ve done. I was having some hamstring tightness that I just couldn’t relieve. Plus, I had some elevation I would be running on Saturday so I really didn’t want to do anything to jeopardize that training run. I chatted about it with my trainer friend and he agreed that I needed a “back off” week.

My Stats
Run Mileage: 41 miles

Yoga Classes Attended: 0, but I did do 30 minutes every day of arm balances and various flows.

Strength Workouts: None

Peanut Butter Chocolate Oatmeal Cookies Eaten: Don’t Ask!!!

Week Seven:

Monday- off. I missed my Yoga class, dang it.

Tuesday- 4.5 miles in 38:42 (8:36 pace). This was a snowy run (yep, snow. Again). I ran this in my Yak Trax and winter gear. Have I mentioned that I seriously want to burn all my winter gear??!!

Dear Colorado, I love you; I really do, but this weather… well it sucks! And you’re making it hard to love you. I don’t mind snow, really I don’t. I know how much we need the snow and how important it is for our water supply. Plus, it can be lots of fun; so October through March, I accept it. However, it is not acceptable to snow every week in April. And now May 1st too?? Not okay. 

Wednesday- 6 miles in 48:23 (8:03 pace). This was one of those runs that I never got in a groove and never felt good. Normally, it might take me a mile or 2 to get in a groove, but not today, I never found it. This doesn’t happen often, thankfully. One of those low, lows.

Thursday- 10 miles in 1:22:13 (8:13 pace). First day in shorts and a t-shirt. Woo-Hoo!! I ran a hilly route and took it easy. I was just out enjoying our awesome weather and loved being out every minute. One of those high, highs.

Shorts and t-shirt weather!! Finally!!!

Friday- off. 

Saturday- 17 miles in 3:03 (10:45 pace). The North Fork 50K/50 Mile Race Director organized a group run for us on part of the course this past weekend and it was going to be my first look at the course and get a good feel for this trail running thing. It was perfect (dare I say, a little hot) outside and we were all so happy to be out there. We started at a conservative pace and then each found our run groove. I fell into pace with 3 guys who run with the Denver Trail Runners each week. We ran together for the entire 17 miles and had a great time. We each took turns leading the run and had steady conversation. We all agreed that we should try to run some of our bigger runs together again since we ran so well together on this day. If nothing else, it will be a huge morale boost to see each other race day when we are hating life at mile 27. We might’ve had a celebratory beer afterwards…

My running buddies for 17 miles: Stu, Adam and Jason

we made sure to walk up the hills, at least halfway. I’m telling you, it takes practice for road runners or marathoners to figure out that you HAVE to walk during an ultra. No shame in that game!!!

The Columbine girls screaming down the trail. They must’ve heard we had beer waiting for them.

Kelly, Adam, Me, and Melissa. Post run celebration. I’m not flexing, by the way… I’m holding onto all my food – very important stuff- beer (Java Stout), tortilla chips, pretzels and a chocolate chip cookie.

That afternoon, Noah and I had a big time at the park. I pushed that kid on the swing for, I swear, 30 minutes. We went to the pool for a bit and then settled in for a movie on our sleeping bags.

Sunday- 3.4 miles in 30:15 (8:53 pace). I pushed Noah in the stroller. Man, I forgot how tough that is. Phew. I am out of stroller shape. I would liked to have gotten in some more miles, but it just didn’t work out that way. So instead, Noah and I ran some errands and then went for a little hike in the gorgeous weather!

That’s one cool dude, folks!

Looking ahead to this week, I would love to fit in my strength workouts and Yoga classes to my running schedule. I feel such a big difference when I am consistently cross training! However, I struggle each week with finding that family/exercise/life/work balance so I have had to learn that flexibility is the key to  my training. So, here are my goals for this week’s training: wish me luck!

• 3 Strength Workouts
• 2 Yoga Classes or 5 days of home practice for at least 30 minutes
• 1 day of Speed Work
• 20-22 miles – I don’t know if this will happen Friday, Saturday or Sunday. It depends on my work to-do list, how long I will be volunteering at the Columbine Classic Saturday morning, which day is the least annoying to the husband, and what the weather will be like (snow or no snow, 90′s or 50′s).

Fingers crossed. I had to leave work early Monday to pick up Noah from his little school because of an eye infection. We got some eye drops from the doctor but… have you ever tried to put eye drops in a 2 year old’s eyes?? Wow, seriously one of the hardest things I have ever had to do. I had to hold him down with one hand while he was screaming and thrashing about and with my other hand pull open his eye lids and try to squirt the drops in. Terrorizing for both of us. I hope he doesn’t have nightmares about me now. He’s doing better, but I did keep him home from school today. So, we’ve had plenty of play time today. Now, Mommy needs a run!!

Related articles

• 50K Training Recap (kandjcolorado.wordpress.com)
• Weekly Recap: Nailed It (kandjcolorado.wordpress.com)
• Building my 50K Training Plan (kandjcolorado.wordpress.com)

Weekly Recap: Nailed It

I hit all my workouts. Amazing, but I’m tired. Really tired. Like I think I’m coming down with something, kill me now tired. But man I had a good week of workouts!

Miles run: 46

Yoga classes: 3 one-hour classes

Strength workouts: 3

Monday- Hot Power Fusion Yoga class at Core Power Yoga in the evening. It was a light class and gentle on my body. It felt good.

Tuesday- 10 miles. Got in some morning miles with Stella dog. 4 miles in 32:16 (8:03 pace). Changed clothes, grabbed Noah and off to the gym we went. I did my strength workout routine for an hour then splashed around in the pool with Noah for a while. He has gotten much more adventurous in the water which is fun to see. Normally, he is a pretty cautious kid.

That evening as the temperatures dropped and the rain/sleet started to fall, it made me awfully cranky to think about going to the track for our speed workout. So, I bailed on the track and took the workout to the treadmill- I can’t believe I actually chose the treadmill over an outdoor workout, but I’m just so over the cold weather. Anyway, it turned out to be a really great speed workout.

1.25 mile warm up, 5 sets of (2x200m @ :45 (6:15 pace) w/ 200m recovery jog, 1x400m @ 1:30 (6:15 pace) w/ 400m recovery jog), .5 mile cool down. 6.05 miles in 45:20 (7:29 pace). I was a sweaty mess after this one.

Wednesday- 4.8 miles. Core & Stability session with a personal trainer. I was sore this morning so he spent about 10 minutes rolling out my hips and legs (it hurt while he was doing it, but loosened me up a lot afterwards).

I was suposed to do a hill workout but after last night’s speed work and this morning’s strength, I was toast so I settled on an easy jog. But this easy jog felt hard. 4.8 miles in 42:20 (8:47 pace).

Thursday- 8.4 miles. My goal was to run for 75 minutes. I knew I wanted to do a hilly run so I went to Green Mountain Trail for 8 miles of gorgeous weather and scenery. Last time I was here, Nina and I had frozen faces with ice crystals on our cheeks and eyebrows from running in sub zero temps. This day was much much better. No worries about pace just wanted 75 minutes of hills. 8.4 miles in 1:20 (9:37 pace). Here are some pictures. Yes, I’m bragging, but man it was a gorgeous day!

Green Mountain Trail Loop in Colorado

Friday- Today was a cool treat because I got to take 2 yoga classes from 2 of my favorite instructors. After a morning trip to the library, Noah and I went to the gym so I could take a yoga class from Daniel. He always has a different style flow and will give you the chance to work on arm balances (today we worked on Peacock and Flying Pigeon). That evening, I took a C2 class at Core Power Yoga from Venus. Love her. When she has you holding a pose so long that you don’t think you can hold it for one second longer, she will say in such an encouraging and sweet voice – “Yes You Can”.

Saturday- 16.5 miles. I met Nina for 10 miles and then ran home for another 6 miles. I finished up with 16.5 and felt good. The weather was great and I had no tummy issues so that was even better. Jim and I headed off to the gym later in the morning. I attempted to do my workout from Wednesday but I was rather uninspired. I finished it, but it was nothing spectacular. I just wanted the couch.

Sunday- 5.8 miles. After volunteering with some of my fellow Colorado Columbines (so fun cheering for everyone) for the Platte River Half Marathon, I ran Deer Creek Canyon. I have been wanting to do some running with a significant amount of elevation and this was certainly a good step for me. This climb offered me a little more than 1,800 feet of climbing. I felt like I was moving pretty good and required no walk breaks. This will not always be the case with these types of runs. I feel like these Sunday runs will teach me a lot of a walk/run approach to the ultra trail running. I did 5.8 miles in 1:03 (10:50 pace). Pieces of the trail were still snow covered and required you to be very careful (I actually did walk through some of these spots now that I think about it). I ran up to Plymouth Mountain and was greeted with such amazing views of Chatfield State Park.

silly snow, so stubborn. why are you still here???

the views from the top: Chatfield Reservoir

This coming week I will be in week 5 of my 50K training plan. Here’s the pdf.  50K Training Plan (1-6). On Saturday I’m running in the Heartbreak Ridge Half Marathon that my friend Jill is organizing. It’s in Oceanside, CA near San Diego (twist my arm). I have 18 miles on the schedule for the day so I will probably squeeze in 5 miles later that afternoon if my body isn’t beat up too much. I’m really trying to not race this race and just use it as a nice trail training run with some hill climbing, but we will see how that works out for me Jill has also convinced me to do some kayaking and stand-up paddle boarding in the Oceanside Harbor so I’m going to call that my cross training for Sunday. Pretty excited to see, smell, and hear the ocean!!!

Related articles

• Building my 50K Training Plan (kandjcolorado.wordpress.com)
• My Little Yoga Helper (kandjcolorado.wordpress.com)

My Little Yoga Helper

I don’t always get to make it to a Yoga class as often as I would like so I make it a point to do some sort of Yoga every day at home. Now, that doesn’t mean I get to spend an hour doing Sun Salutations. I will usually spend 5-15 minutes at a time working on a few poses or putting together a little flow series (a few poses that I move or “flow” in and out of). Truthfully, I would prefer to do these by myself, however with a toddler running around, “by myself” doesn’t happen often.

Doing Yoga with Mommy: Moving from upward facing dog to downward facing dog

Noah helping me with my Chaturanga Dandasana

Side Crow for me while Noah tries to put a “blanket” on me. Kid must think I look tired.

Below is a part of my triangle series that I do as an awesome heart opener/chest expansion. I have horrible shoulder flexibility so it took me a while to get the bind. The other reason I like this pose, too is that I really feel the opposition in the Extended Side Angle (top right): I’m stretched out from finger tip to finger tip in this pose, actively pulling upward with one hand and down with the other. I also use that bottom arm to press open my hip just a little more for a deeper stretch in my hip.

Extended side angle with a bind

I also love me some arm balances and will do them any chance I get. They make me feel strong. I work on Crane and Crow and their variations. I also like to do Grasshopper but I find that my hips have to really, really be warmed up to do it so I usually can’t just “pop” into that pose. I’m currently working on straightening my arms for Crow (they feel straight when I’m in the pose but then I will look at a picture and they are no where close to straight). I’m also working on jumping from Downward Facing Dog into Crow (this will take years to master). I posted a video tutorial HERE that I use for a flow sequence to get me into Grasshopper.

Side Crow and Grasshopper

And my Mt. Everest of a Yoga pose right now: Pincha Mayurasana I can do the pose supported (with my toes against a wall), but I am trying to do it unsupported and want to find that sweet balance spot. So, for now it is a lot of Dolphin Pose and trying to pop up into it until I “Crash” like Noah yells at me. If you have any tips for me to find that “sweet spot” PLEASE tell me!!

Me, right before I “crash” as Noah tells me

I’m heading out for a hilly run today. This is following a tough Tuesday workout (run, strength, and track). I’m going to die. Or I will just take it nice and slow for the 50 minutes then pig out afterwards. Whatevs. Jim and I are back to our Big Ol Protein Shake in the morning. We are trying out Vega One, a plant based protein powder. Has anyone tried it? So far, I’m really liking it! No tummy issues!

Related articles

• How Flow Yoga May Help To Improve Your Self-Esteem (casapalmera.com)
• Yoga, Turkey Tacos, and Yoga Journal (nthefitzone.com)
• Yoga and Me (mannuyoga.com)

Building my 50K Training Plan

I’m not an elite runner, by any stretch of the imagination, but I do take my goals seriously. And my goals for this training plan are simple.

1. Challenge myself.
2. Work hard.
3. Stay injury free.
4. Have fun.

So, with my lifestyle, personality, family and work commitments I have learned that my endurance training needs to be flexible. Now, that doesn’t mean that I don’t put in the work. Not at all. It just means that I have learned that I can’t have a “set-in-stone” 16 week training program. Flexible not flimsy.

I’m not a runner who enjoys running everyday. It becomes a chore for me when I think about “having” to do it every day rather than “getting” to run. I like doing yoga, cycling, weight training, aerobics classes, laying on the couch. I like those other things. And I think those other activities make me better (a better me).

What I have found that works best for me is that I approach it week by week. I have an overview or an outline of the general plan, but working in special events, I don’t always have a “regular work schedule”. So on Sundays, Jim and I will talk about what our weeks look like and with his schedule and my schedule, I build my training/workout schedule for that week. It’s not an exact science and it may need to be readjusted throughout the week.

A Few of the Basics

Here are some of my basic thoughts when I was putting together this plan.

• I want to make as many of the Tuesday evening track workouts with the Colorado Columbines as I can this Spring.
• Get on my bike once a week.
• I want 2-3 strength workouts each week.
• I want to do a Yoga class 2-3 times a week.
• Keep my long runs on Saturdays if possible.
• Do a tough mountain run on Sundays on tired legs to practice the hike/jog approach on ultra trail running I hear so much about.
• Complete 4-5 20+ mile runs (20, 22, 24, 26 mile runs) on this training plan.

A Typical Week for the next month will look like this.

Monday- Bike trainer at home in front of the tv for an hour.

Tuesday- Strength in am+ Track Workout in pm

Wednesday- 45-60 minutes hilly run (6-8 miles) + Yoga

Thursday- 75-90 minutes (10-12 miles) + Strength

Friday- Yoga

Saturday- Long Run + Strength

Sunday- 60-90 minutes hiking or attempting to run up and down a mountain

Here is a pdf of my weeks 1-6. 50K Training Plan (1-6)

I have a meeting with a personal trainer this Thursday. I have worked with him in the past and have become friends with him since. He is going to help me build a good strength program while trying to talk me into doing metabolic heart rate training (I’m still on the fence about this). He is an endurance cyclist and crazy mountain biker so he understands the runner/cyclist “crazy” mentality and what we call fun. I told him I wanted to focus on solid leg strength and ankle stability (hello single track trail running), core work (because, duh), and some shoulder and back exercises (they fatigue the quickest when I’m running for hours and hours). I will keep you posted.

What do you think?

Related articles

• What Training for a 50k Taught Me (tanyasylvan.com)
• Strength Training for Endurance Athletes (marathonmanufacturing.wordpress.com)
• How to Do It Better (blobtoblog.wordpress.com)

All About Me

Did you know that on March 6, 2012 a woman in Nebraska sold a 3 year old McNugget on ebay for over $8,000. And I thought nothing interesting happened on my birthday.

Look at this little hussy! Yeppers, that’s me in my white trash outfit at 2 years old. Just call me Honey Boo Boo!

I am lucky enough to share a birthday with several buddies: Devon – the queen of funniest Facebook posts and speedy runner bud, Dawn- hottie mother of 3 girls and getting into the crazy world of running, Lisa- new Mom who takes her bowling very seriously and had her wedding in the most beautiful place, and Brad -the hubs’ boss-type person who is a new dad and their baby already out weighs Noah at 2 (gonna be a hockey player). I’m a good birthday sharer.

This year I was lucky enough to be in Clarksville TN with my family for my birthday. Jim had a conference in Nashville so we dropped him off in Nashville on Monday and headed to Clarksville to stay with my family for the week. Jim did make it to my folks’ Wednesday evening for the festivities.

In the morning (after sleeping in), I was treated to waffles made by my step dad. So, so good! Then Mom was dying to take me shopping ever since my blog post about my fashion, so a shopping trip and lunch was inevitable. Apparently that post made an impression on every other family member as all I got for my birthday was clothes or money for clothes. Fine by me! And thank you! I wanted to go for a run that afternoon, but Noah had other plans for me: a nap snuggled in with me was his gift to me. I will take it.

My Nana and Pa came over that evening as well as Uncle Jeff (he and Noah were both sporting navy vests for the occasion), my sister Tabitha and cousin Jessy came too. My baby brother Matt was supposed to be there but he was flying out to the Bahamas early the next morning so he couldn’t make it. We hung out the night before so that was okay! Now, I’m the picture taker of the family so I don’t have hardly any photos from the night but we had quite the spread (so yum) and I had such a good time visiting with everyone!

Tabitha, Me, and Jessy

36 isn’t a milestone birthday, but I was thinking about how different my life is than it was when I was 26. And not just my life, but my attitude about things. Here are the 3 things that stood out the most for me:

Life doesn’t always turn out how you think it will. When I was 26, I never thought I would be married or a mom. And now I am both. I thought I would live in a tiny little house with a tiny little garden in Knoxville, TN and jet set all over the country. I had just gotten back from an internship in San Diego and loved it there so much, I was trying to find a way to get back. My life was about creating a career, a desire to travel and experience life without being tied down. Luckily, I found someone who felt the same way I did about life and so we have been able to journey together through life, travels, families, careers, and parenthood.

I create my own happiness. I am least happy when I compare myself to others. It causes a lot of negative emotions that are destructive, so I choose to not compare myself to others and to truly be happy for their accomplishments and maybe learn something from them – it feels a lot better, trust me. In my 20s and maybe some of my 30s, it seemed I was always looking to someone or something to bring me happiness. But now, I have realized that happiness is the result of my attitude and not external factors (job advancement, recognition of achievement, the most friends, whatever it is). Happiness has little to do with external factors and everything to do with the internal ones.

Being fit doesn’t mean making yourself miserable. I used to think that I had to give up my favorite things and do things that I dreaded in order to be healthy. I would deprive myself of favorite not-so-good-for-me foods, skip going out with friends to avoid temptations, and participate in rigorous exercise at the gym that I despised, all for the sake of being fit and healthy. Pregnancy taught me a lot about life balance and creating a less stressful environment for myself (negative people and self-doubt -be gone), and what it truly means to be healthy: eating with a purpose, indulging and still enjoying, running and exercising for fitness. Yoga has taught me about finding my edges, finding balance and living in the present.

The whole day was fabulous as I was serenaded with the birthday song, funny text messages from friends, phone calls, voice mail and Facebook messages! You sure do know how to make a girl feel special! Happy Birthday to me, indeed!

Fitness Recap: Eating Everything In Sight

Mentally this was a good week for me. I didn’t let much get me down in terms of working out. I didn’t second guess myself once throughout the week. I truly just did what I could when I could and was very happy about it. I finished up the week with 32 miles and just 2 days of yoga classes although I did do some yoga almost every day this week.

However, my eating was out of control this week. I need to reign that in! I made too many yummy things this week: things that need to get out of my house once I make them (main reason co-workers love and hate me) and I did too much sampling along the way. If I continue to eat like this, I will need to double my run mileage! Plus, Noah loves feeding me. He thinks it is hysterical and I, his momma, love hearing the giggling that is associated with it, so lately I have been eating whatever he has been shoveling into my mouth as well

Monday- I finally was able to take one of my favorite classes: Yoga Sculpt. It has been a few weeks since I took this class and it was an ass kicker. My tush was sore for a few days. Dinner meeting at a pizza place resulted in me trying soy cheese for the first time. I’m not a fan! Let me rephrase. It wasn’t terrible tasting, however my stomach did not like it one bit!

Tuesday- 5 sluggish miles with no watch. My stomach was still not right from Monday evening’s consumption of a Vegan Pizza with Soy Cheese. Yep, my stomach doesn’t like that stuff. Either real cheese or none at all, for me. Lesson learned.

Wednesday- 6 morning miles w/ Stella in 48:54 (8:09 pace) Finally felt good out there today. I didn’t pay attention to my watch, I just settled into a comfortable pace.

Thursday- 7.01 lovely snowy miles in 1:02 (8:47 pace). Still some snow on the ground so the trails were snow packed but you didn’t need yak trax to get through it. It started snowing on me and Stella on the way back but I felt awesome! Like I could run for hours! I had dessert for dinner. Multiple desserts.

Friday- Morning Hot Vinyasa Yoga class at Lifetime Fitness (no awkward moments, thankfully). Thanks to a babysitter, I ventured out for a quick 4 miler in 35 minutes (8:39 pace) on the Highline Canal. A lot more snow on the ground than I thought. I just took it easy and did not fall once. Score! Afterwards, I met up with some gals for a little happy hour at their new condo. Thankfully, they run and bike and didn’t mind that I was smelly from my run. We ate an obscene amount of chips and guac and drank some wine. Solid dinner.

Sunset at the Highline Canal

Saturday- Thanks to my neighbor for watching Noah, Nina and Alyssa met me at my place so we could run the Bluffs for our 10 miler that morning. Nina mentioned how we were one half of our EPIC Ultra Team for this summer’s race. How are we going to run 200 hard miles with only 6 of us? Oh my. We had a great and effortless run. 9.66 miles in 1:27:38 (9:04 pace).

Showing off our New Skin products!

That afternoon, we went to the gym. My workout wasn’t anything earth shattering but I got in a good 45 minutes of strength and then another 15 minutes of Yoga. Noah and I went swimming afterwards – Big Fun! Saturday evening was a raging party of laundry and dishes. Once Noah was in bed, I followed that party with a ridiculous amount of peanut butter and crackers for dinner and a big glass of red wine. – What is my problem??

Sunday- In case you didn’t know, Denver got a lot of snow (around 10 inches). Jim’s flight was cancelled and will be venturing back to Denver one of these days. Good thing I have super awesome neighbors: neighbors that shovel your driveway at 9am, neighbors that cook you brunch (since my and Jess’s brunch got cancelled that morning) and yes mimosas were a part of that, neighbors who then snow blow your driveway because 3 hours later it doesn’t looked like your driveway had been shoveled to begin with, and finally neighbors who attach sleds to the back of their 4-wheeler and take you for a spin in the cul-de-sac, because that’s just fun!

Momma’s big helper

The week ahead will be interesting! I was hoping to stack my workouts at the start of the week because of a work event happening over the weekend; however, with the amount of snow out there I’m just not sure. Looks like I will have to hit the treadmill some. We will see. I might actually use my bike trainer this week. I will have to be flexible, this week for sure and just do what I can. I’m just hoping to do it without a bag of chocolate chips in one hand and a jar of peanut butter in the other.

Related articles

• Fitness Recap: Enjoy the Breaks (kandjcolorado.wordpress.com)
• Fitness Recap: My Strong (kandjcolorado.wordpress.com)
• Fitness Recap: The Power of a Margarita (kandjcolorado.wordpress.com)

Awkward Yoga Moments

I have been lucky enough over the past couple of weeks to have not one but several awkward moments during my Yoga classes. Thought I would share.

1. Standing next to a moaner in class. For 2 weeks in a row, I shared a yoga room with a moaner. At first, she was across the room and it was annoying but when she stood next to me the following week, it was just plain obnoxious. I realize that it feels good, but I don’t need to hear that. No one does.
2. Smelling farts in a hot yoga class. I can’t stress this enough – don’t do it, ever! I realize that it is a natural bodily function, but I will spend the entire 60 minutes concentrating on holding it in rather than letting one slip out during a class. Because it is gross and a hot yoga room makes it a million times worse.
3. Don’t make me sing or hold hands with my neighbor after a yoga class, please. I’m not sure what got into this instructor on this day: it was a crowded class (only hand palm distance between each mat), it was a tough Vinyasa flow, but after our Savasana (Corpse Pose) our teacher instructed us to wipe off our hands and hold our neighbor’s hands. We all reluctantly did what we were told. He proceeded to play The Beatles “All We Need Is Love” and encouraged everyone to sway and sing. Not my kind of bag, baby.
4. After a tough, tough class I welcomed my final Savasana and settled in to my space for a few last meditative minutes of class. Then I heard a flute. Now, normally, the teacher will play some great soft music that helps you settle in and relax. While my eyes were closed, I kept asking myself  “Is this guy playing the flute? Is this guy really playing the flute?” Yes, my instructor was walking around the room playing the flute. And it took every ounce of my Yoga being to not snicker or even crack a smile. I was very proud of myself.

I have also fallen on my Yogi neighbor while attempting an arm balance, had someone’s foot touch my forehead during a pose because she had ridiculously long legs, fallen asleep before a Yoga class, fallen asleep during Savasana (and snored), and had a wardrobe malfunction although it was during a candlelight class so I don’t think anyone else saw – at least that is what I told myself. These didn’t all occur in the last week, but they have all happened to me in the last year or so.

Hope you have a great weekend. Jim is in Vegas, Baby for the weekend and Noah and I have a jammed packed weekend: some running, Yoga, swimming and library visits, Sunday brunch with friends. Laundry and cleaning may happen.

What is your most awkward Yoga moment?

Related articles

• Fitness Recap: Enjoy the Breaks (kandjcolorado.wordpress.com)

Fitness Recap: Enjoy the Breaks

If you haven’t noticed, I enjoy working out. It’s just a part of who I am and what makes me, me. I learned a long time ago that I can’t compare what I’m doing with anyone else because we are different and our circumstances are different. I exercise because I truly enjoy it and I get a lot out of it as well: sense of accomplishment, healthy body, knowing I’m setting a good example for Noah, feeling strong, pushing my boundaries. I just like it, but I also enjoy the little breaks between training for a running event because it allows me to enjoy those days when I would rather go for pizza and a beer than for a run.

Shoe Love, and yes they are all running shoes

Monday- 6.0 miles in 49:43 (8:17 pace). I took it easy and just grabbed Stella and went for a run. I bought a new Garmin so I was getting used to it. My 6 year old Garmin 305 had just become too unreliable with holding a charge – remember how I had to run my marathon and half marathon races last fall without my watch because the Garmin crapped out? My new one is so pretty and not nearly as bulky!

Tuesday- I took a Hot Vinyasa Flow class at Lifetime and tried a new instructor. The class was packed – literally just a hand space between each mat. It was an easy flow and I’m glad I got in some yoga this morning, but I really wanted something a bit harder for this day. Noah and I had a fun afternoon swimming at the gym followed by a trip to the library where we picked up every possible book about potty training and firetrucks! That evening I met with some of my Purple Cobra teammates and some new teammates for our EPIC Ultra for a jog around Wash Park. 7.53 miles in 1:07:00 (8:53 pace) Three laps around Wash Park then headed over to Reviers for food and a beer with the girls! It was a fun day today!

Wednesday- Today I was a little pressed for time so I fit in a quick strength session at the gym at work. It was nothing spectacular but here it is. 

Perform each circuit for 30 seconds then 45 seconds then 30 seconds

• Squats w/ 5lbs – Push Ups w/ Leg Lift – Plank w/ Feet on ball, tuck ups
• Cable Rows – Cable Tricep Pressdown – Bicep Curls w/ 5lbs
• Ball Ham Curls – Crunches

Thursday- Rest day. stomach funk.

Friday- We were supposed to go up to the mountains but Jim wasn’t feeling well so we will have to post pone Noah’s skiing lesson until a better date. Noah and I had one big long play date with each other all day long so Jim could get some rest, but I was able to sneak out for a run that afternoon. I managed 3.42 miles in 28:11 (8:14 pace). I was truly surprised by that pace because I felt so so slow and sluggish and actually wanted 4-5 miles total that day but I had to turn around early. I still hadn’t eaten much of anything that day but I was feeling better. I went to a Vinyasa Flow class at Lifetime. It was a really nice class. We worked on hurdlers and she had a good flow to help work into your hips pretty good. Afterwards, Noah and I went to Monkey Bizness to burn off some of the toddler crazies – Big Fun!

It’s only $5 on Friday nights!!

My appetite finally came back around 9pm that night – I ate a lot; it was obnoxious!

Saturday- I picked Nina up a little early before the start of the Snowman Stampede 10 Miler so we could get in 2 miles before hand. We took it pretty conservatively for the first 5 miles. After the turnaround point (it was an out and back) we started to pick up the pace comfortably.There was nothing to prove, just doing what felt good at the moment. 10 miles in 1:17:41 (7:46 pace). Please with that. Especially since I wasn’t sure how my tummy was going to hold up. It did just fine.

Representing Team New Skin at Snowman Stampede

Me and Nina at the start of the race

somewhere around mile 8. Nina and I passed those dudes. They got chicked!

Jim and I traded off gym time that evening since the childcare closes early on the weekends. I apparently was in the mood to work on my trouble areas: Booty and Back. Here was that workout.

• 3×10 Quadruped w/ 5lbs
• 3×20 Lat Pulldowns 
• 3×10 Step Downs w/ 5lbs
• 3×20 Reverse Flys on Ball w/ 5lbs
• 3×10 Side Lunges w/ 5lbs
• 3×20 Bent Rows w/ 5lbs

Sunday- I took a Slow Burn Yoga class. It was an easy class but the instructor recommended us to do the class with our eyes closed. I did about 90% of the class with my eyes closed and it was definitely a new challenge. I had it in my head to do a 4 mile jog but pizza and beer with Jim and Noah won out.

Looking ahead to this week, it should be another good week of running, strength and yoga. The only thing I haven’t been good about is getting on my bike. I might try to do something about that this week.

• 30 miles of running
• 3 strength sessions
• 2-3 Yoga classes
• 3-4 Yoga home practice – skill building
• 1 bike session

Are you taking time to enjoy a little break? I’m not always the best about it, but it did wonders for me in my last marathon training cycle; both physically and mentally. So this time I’m really making sure to do what I can to avoid burnout.

Related articles

• Recap: Try Something New Tuesday 144 (eat-spin-run-repeat.com)
• Surf City Half Marathon Race Report (fitnessfatale.com)
• Break out of your workout rut! (meredithgersten.com)
• Preseason Training (pickyrunner.com)
• Fitness Recap: My Strong (kandjcolorado.wordpress.com)
• Fitness Recap: Now That’s More Like It (kandjcolorado.wordpress.com)

Fitness Recap: Emotional Release

Lots of things happening that I should be writing about, but last week I was in a writing funk so I didn’t get to share some of my funny yoga experiences, fun work events, carrot cake recipes, etc. They’re coming; I promise, because they were just too good to not share. So here is last week’s fitness recap. I was an emotional mess; but instead of seeking out mashed potatoes and chocolate cookies, I took my frustrations out at the gym and on the trails. It’s amazing what a good run will do for the mind!

Monday: I made it out for an easy 5 miler in 42:28 (8:28 pace) for Laura at Mommy Run Fast’s 5 by the 5th. I saw some deer along the way. I always enjoy a good wildlife encounter, especially when it doesn’t include a bear.

There were probably 10 deer in all!

Tuesday: Long but fun day at work! No workout. Thought about hitting up the gym afterwards, but opted to eat dinner and have a beer with the hubs and The Bear, instead. Rest day.

This is my buddy from work, Tony who is a sub 3:00 marathoner. We nerd it up and talk all run geek when we are around each other. People hate us.

Wednesday: Settled in for a comfortable pace for a 6 miler in 47:56 (7:59 pace). Ran with Stella. Felt easy. I like that the easy pace is creeping down from an 8:20 to an 8:00. I followed that with a fun little strength routine that I did at home.

• 2 x10 Bridges
• 2 x 10 Lunges (forward, side, backward) w/ 8 lbs
• 10 pushups / 20 tricep dips / 30 bicep curls / 40 sec plank hold
• 50 mountain climbers
• 40 sec plank holds / 30 bicep curls / 20 tricep dips / 10 push ups

You can checkout that workout HERE.

Thursday: I didn’t have a lot of time so I pushed my pace while I was out there and got a little uncomfortable. It was what I needed at that moment. Nothing like burning off a frustrating day. 3 miles in 21:23 (7:07 pace). I think I can get that sub 7:00 soon if I keep working at it. Creepy sky- snow must be moving in.

jogging through my neighborhood path

Friday: I went to a Hot Vinyasa class at Lifetime Fitness Center in the morning. It was really great. We did a lot of hip openers (great, yet painful for stiff runners). The instructor also led us through a flow to prep us for Crooked Crow. Super fun! I must show you soon. That afternoon Stella Nutella and I went for a quick 4.02 miler in 29:25 minutes (7:12 pace). We all went bowling that night for a friend’s birthday.

Noah got a big kick out of bowling. Jim and I both let him have a turn watching it roll down the gutter.

Saturday: Nina and I met up to run Wildcat Mountain but it was closed so we improvised throughout the trails (read: slipped all over the place) and made our way up to Daniel’s Park to see the buffalo. I was pretty sore from Friday’s workout so I was happy to take it slow. 10.01 miles in 1:36:00 (9:35 pace)

Sunday: I had planned on going for an easy 4-5 mile jog but really wasn’t in the mood so Jim and I hit the gym for a strength workout that morning. Mine looked like this.

• 3×10 Step Ups w/ 5lb 
• 3×10 Push Ups (slow)
• 3×10 Bicycles (slow)
• 3×10 Ball Ham Curls 
• 3×10 Hammer Curls 
• 3×10 Side Plank Twists 
• 2 x30 sec Crow Holds 
• 10 minutes on Row Machine

That evening I attended my Hot Power Fusion Candlelight class. It is such a nice way to end the week.

I ended the week with just 28 miles, but I’m fine with that. My 50K training starts the first week of March so I’m enjoying the flexibility of my workouts and a laid back approach.

My upcoming week looks like an awesome one!

• Run easy when I feel like it; push the pace when I can
• Tuesday night Jog-n-Grog at Wash Park with my Purple Cobra teammates
• Wednesday happy hour for Jim’s work. Anyone up for babysitting?
• Yoga and Strength Workouts sprinkled in when I can
• Snowman Stampede 10 Miler this Saturday

Did I mention I’m going dairy free? Wish me luck!

Related articles

• At Home Circuit Workout (smartfitchicks.wordpress.com)
• Fitness Recap: Now That’s More Like It (kandjcolorado.wordpress.com)