Hansen

41:15
Scaled to 26 lb KB abmat situps

(30 KB-30 burpees-30 abmat situps) X 5

Nicole

6/70 (with the green band)

400M run/pullups until fail. AMRAP in 20 minutes.

Maybe next time I'll go down to the blue band.

5,000 M row

25:53

I could have sworn the blog said 500M. What was I thinking?

Annie.

23:30
50-40-30-20-10 double-unders and sit-up.

Yup-calves are feeling it today. Just can't wait until tomorrow! I wonder if I'll still be walking. -

Fundamentals almost over

Whooo Hooo! Not that I'm not enjoying it, but a different time schedule will be nice.

So last night-Helen
400M run
21 KB swings (with the 35lb)
12 pullups (kipping with the big fat band)
15:57

Eaton Canyon 5K

31:31

What a beautiful morning to run. The little creek had water and I had 2 quails run across my path on the way back. What a wonderful morning.

First Water

From Mira Monte

Up 29:43
Down 19:32

Not alot changed.

First Water

29:53 up
19:13 down

Starting from Montecito
Correction - meant Mira Monte (at the intersection with the park)

Only 4.8 miles or OMG 4.8 miles?

Today was Grandview Loop - east

Time? Ummm? 48:? I swear I hit stop but the time kept going. Really. But I remember looking at my time and it was 48:???

Well I looked at my past times and it is quicker, but by EXACTLY how much more, I don't know. It's faster and I'll take that!

First of the 3 Sisters (corn). We need to wait until it get to be 12" high before planting the beans. I can't wait! I bought some heirloom beans that have a pretty red bloom that I'm dying to see.


This was a freebie since I bought some heirloom tomatoes at TJs and this is from the seeds from one that I liked. Either that or it's a weed. Time will tell.



Japanese eggplants! Yum! Grilled up with soy sauce!

Offsetting my carbon footprint

One of my goals is to offset my carbon footprint. Shouldn't be that hard, right? Well sorta wrong. I'm finding that it takes some planning and much forethought to do this.

Take this morning for example. I woke up thinking I will go to Dogwoods and the pet store on my bike. Thinking that the pet store doesn't open until 10am, I had some time to prepare. Right?!? I put a piece in the kiln but I didn't get it in until 9 - 2 1/2 hours in the kiln meant 11:30 at the earliest I could leave. So I did the dishes, went on line, etc. I pushed the times so I turned off the kiln just after 11. Good!

I went to get my bike out, which isn't easy with 6 bikes in our garage and mine is in the very back, behind everything. Now I pulled my pack down, grabbed my phone and wallet and off I went. Half way down the block, shit, I forgot the bike lock. Back I go.

I looked in the car, not there. I looked in the garage drawer where the bike stuff is, not there. Damm!!!!!! I called Dave and left a message. No answer. I texted him. No answer. I called again and he finally picked up. Now, just to give him credit, this was all done in a time span of a few minutes.

Bike lock obtained so off I go again.

One hour to go a few miles. I'm back but have to go out again in the opposite direction this time. But now I'm on foot because looking to pick up some thing that are fragile. I wonder how long this adventure will take.

CFE

Last night's workout was:
5 minutes on, rest 2:30
6 minutes on, rest 3:00
7 minutes on.

Here's my approx. distance
5 min, 900 m
6 min, 1100 m
7 min, 1200 m

My thought was that it would be difficult to match the original distance if we were pushing hard.

So I think I was able to stay at a consistant pace. Does that mean I wasn't pushing hard enough? Yeah I know only I can answer that. Now that I'm rested, I can reflect on last night. So, yeah, maybe I could have pushed just a bit harder and it was a mental thing and I was pacing myself. Maybe.

2 miles x 3

Saturdays times, rest 3/4 of time
19:36 = 9:48 pace
19:53 (+17 sec)
20:21 (+45 sec)

Route-
Kerstings - Michelinda - Highland - Baldwin - back

I was trying for a consistant 9:30 pace but just couldn't get there.

Derby Day 5k - The grass IS always greener

So let's start with the excuses first - I haven't worked out much in the last 5 weeks.
5 weeks ago-had an interview so I didn't want to walk in broken. Only 1 workout that week.
4 weeks ago-got to the second interview so only 1 workout (and sadly no I didn't get it since I wasn't "energetic enough" for this position)
3 weeks ago-got sick at the beginning of that week
2 weeks ago-still sick
1 week ago-life prevented me from more than 1 workout

So my thinking was I was really hoping for a sub-30 since I haven't been able to yet, but for the reasons above I was really doubtful. I had Trish's saying in my head. 5Ks you hurt the whole time.

Unofficial time: 29:22 - 9:27 pace

Now I'm thinking if I just pushed a little harder, just a little, I could have been a sub-29!

Let's see what the official time will be.

Spring is here

My Hot Cocoa rose has a bloom.

Grandview Loop

51:52 after not doing anything for 2 weeks and still have the congestion and cough. I don't think that's all that bad.

This was the second time we tried to have the group eat breakfast at the pub. Never again. The service was bad again and the food took way too long. I didn't time it, but I'm pretty sure it was over an hour to get the food. What is wrong with them. I guess they offer breakfast but aren't really set up to have people really eat there. I'm so disappointed with that since I think breakfast is really the only good food they have there.

Just to let you know....

You may see some changes in my blog. I've always, or mainly, keep this blog as a workout blog. Or that has been the focus. But I might start to add the personal stuff in it, too. More of a life blog rather than for only one specific reason.

Why? For several reasons. First I'm already keeping 3 blogs. All for specific reasons. I'll keep those reasons, but this is the blog that my friends read and maybe I'll let them know what I'm doing in the other parts of my life. I've started to do this with FB too.

Another is something KC wrote on hers. Do by example right? Oh wait, I commented that I have several blogs for just that reason.

I got to thinking that my friends can see what else I'm doing rather than just trying to hit a certain mile time or how many times I ran up the goat hill.

Dear Death Wish-
I can't blame this on you since I think this was the handiwork of Boo's litte squirrel friend.



BUT
I can blame this on you.

4 x 1mile repeats

9:07
9:20
9:35
9:24

I could have sworn my times were 9:07-9:12-9:22
I know it didn't take that long to hit my lap button so I guess I was just WAY off. I was trying to keep my mile time around 9:00. I have some work to do in order to hit that goal.

Mt Wilson training-first water

From Kerstings to First Water -38:35 up
27:00 down
6:32 back up to Mira Monte

Speed work?

Last night was the NEW Rouge running workouts. POSE

Here's my results

5 minute run (2 laps + just over 1/4 way around)

6 minute run (2 laps + 3/4 around)

7 minute run (3 laps) = 9:20 pace I think.

Firecracker 10K

1:01:55

PRd but would have like it if it were the same course. Yes I PRd but the course was "easier" this time since it didn't have that same long LONG last uphill. Oh well. I PRd and I'll take it.

Test in

Snake along the bleachers - 100 pushup - 100 dips
Snake along the bleachers - 50 pushups - 50 dips
Snake along the bleachers - 25 pushups -25 dips

OR until 30 minutes run out.

I completed "just shy of the last few steps on the last set of the snake run before the set of 25's.

Thoughts on this test....my push ups ended up being from the wall about half way through the 100 pushups. Sucked!!!!!

Dips I can NEVER do. Don't know why but it is always really hard for me to do with proper form.

Jeezzzzzeeee....I felt like a newbie. And, of course, for some reason my arms and brain aren't working today. Don't know why ;-)~

Mt Wilson training

Razorback 19 minutes to top, 33:10 RT
Rest 12:30 minutes (ok it was supposed to be 16:35 but I'm impatient)
Carter 12:11

Sunday-quads are sore!

3 miles short tempo

Not as fast as I was hoping. I was trying for sub-30 but came in at 30:22...over 30 seconds more than the last time we ran this (Feb 2 - at 29:45). Don't know what the difference was, but I know I can do this quicker.

I was supposed to run this at a 9:42 pace per chart (30:04).
I was really trying for 9:26 (29:15).
I actually ran this at 9:48 (30:22).

6 miles

1:02:14 = 10:22 pace

I missed my goal by 2:15 :(

5 miles mid temp

48:28:35
9:42 pace

Yeah this was supposed to be mid-tempo (9:57) but I knew I was going faster than that...which I intended. This was right on target for a short tempo run (9:42). This whole week was off ...running on Sunday, not Saturday because of the rain...running Wednesday, not Tuesday because of the rain...why not throw off the tempo run too.

12 miles
2:14:35
11:13 pace

I was hoping for a 10 min pace but realized at 7 miles, that just wasn't going to happen. It was a really pretty day for a run, and much better than yesterday!

3 miles

Well mapmyrun.com says it's 3.2 and that's what I'm going by. My pace looks so much better at 3.2 vs 3.0

So that being said, 3.2 =29:45 = 9:18 pace (vs a 9:55 pace if that were just 3.0 miles)

Amazing what a difference .2 of a mile can make! It probably just just over 3.2 since there was a bit of a confusion, a stop to reevaluate where were were, a short run down and back up, adding on (again according to mapmyrun) .1 miles.

I was hoping for a 9:45 pace so that is better than I hoped for. I think just trying to keep up with Mel and Dave so I wouldn't get lost really helps. Of course I lost site of them on Orange Grove. I thought I saw something reflective bouncing up and down WAY WAY WAY off in the distance when I got there.

8 miles

Again-another note to self-remember to bring your watch on a run....especially if it's a time trial. DUH!

Well at least Dave brought his and gave me my time
8 miles-1:18
= 9:45 pace

I don't know if the lack of a watch was a good thing or a bad thing. I was dying to know what my time was at certain points, even though I didn't know the mile marker at those points. So I really don't know what good that would have done me, but I was still wanting to look for a time.

I'm surprised at the pace. I really thought it felt like an 11 mm pace. Needless to say, I'm pleasantly surprised. I was just concentrating on keeping up with Beth and Lynn. Thanks ladies!

It's not Henniger

6 miles up around Rose Bowl and back 57:45. My goal was just to keep up with Lynn!

3.25 miles

31:28 = 9:41 pace

Good enough since my short tempo pace target is 9:42. Yup-I'd say that's on target.

5 miles?

Really? Seriously? It sure felt like 50!

50:51 - 10:06 pace

I don't think Monday night's 10x200 hill repeat sprints helped me AT ALL keeping up with you- Thanks Carmen. I really had a hard time. I needed the push and look at our times. Yeah.

Goal should be a 9:57 mid tempo pace, but I'm sure that doesn't take into account hills and doing sprint hill repeats the night before!

4.75 miles

4.75 mi =54:30
11.43 pace
I think the 1 mile + 50 burpees + lap + 25 burpees had something to do with that time. I really thought we were doing a much faster pace. I'm glad we didn't do the full 6 miles we were intending to do. My legs were trashed, plus we got confused at one section.

We, Carmen and I, went down Arbolada and missed the uphill jog, ending up on Foothill. It took a bit to get oriented since we were expecting to end up on Baldwin. Luckily we were only a few yards?feet? off so getting back on track wasn't so bad.

But what a strange feeling when you know you're familar with some place, but know it doesn't feel right, but can't immediately place where you are, but can't believe you're that far off, but don't really think you are, but.......

yeah burpees (not)

Test in -a short 1 mile (9:28?)
50 burpees
repeat warm up lap
25 burpees

cutoff time 30 minutes. Didn't think I'd complete but I did with about 4 minutes? to spare.

Need to work on my push ups. Add done from the toes, but I know my form can be much better and I know there's so much more room for improvement. I know I need to go lower but just don't have the strength? flexibility? After all these years I still can't do it. Sucks! But I will still keep trying.

It was nice to see some familiar faces out there. And some new ones.

8 MILES

8 miles at 1:24:38 = 10:34 conversational race pace ;)