tag:blogger.com,1999:blog-59997035203781697472024-03-21T21:22:00.346-07:00Allison's MilesRunning through lifeAllisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.comBlogger135125tag:blogger.com,1999:blog-5999703520378169747.post-27159626423543621042014-01-25T09:41:00.003-08:002014-01-25T09:41:57.565-08:00Milo Drama and Homemade Lara Bar Recipe<div class="separator" style="clear: both;">
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I was supposed to be running the Rain Run Half Marathon today. But, I'm at work since I couldn't find anyone to cover my shift. Oh well! Probably a good thing that I don't have to deal with the stress surrounding a race this weekend.</div>
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What a week! So much drama surrounding my sweet little boy.</div>
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On Wednesday I found out he had fleas. Which set my anxiety around a code red. Numerous phone calls, a trip to the vet, a trip to the groomers, back and forth to the laundry mat, a few grey hairs, and $200 later, I think we have the problem under control.<br />
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All of my friends who are dog owners didn't think it was a big deal, but none of my dogs growing up ever got fleas. Besides the fact that Milo was suffering, I'm most worried about an infestation in my house. I took up and threw out all my carpeting and have been vacuuming like a fiend. Hopefully those darn fleas don't make a resurgence!<br />
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Workouts this week have been few. I took a rest day on Wednesday to deal with all this. Thursday I ended up running about 6 miles, totally Garmin-less. Didn't worry about time or anything, I really just needed to blow off some steam. Thursday I ran again, although I was dragging and really didn't want to. Just a short three miles. Sometimes I wonder where the line is between pushing yourself through when you feel like that and giving yourself a break. Well, I decided to push through Friday. Typically when I feel that way, if I just tell myself to do a mile and then I can turn around, I will end up feeling fine and get in a longer run anyways.<br />
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In food news, I finally made some homemade <a href="http://www.larabar.com/" target="_blank">Larabars </a>with my Vitamix!<br />
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For the longest time, I held myself back from asking for a Vitamix because I knew I wanted to make Lara bars on my own and didn't know if I could do it in a Vitamix. Most "recipes" call for a food processor. </div>
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After some research, I decided to just go for it. I chopped up the dates as well as I could and didn't even have to soak the cashews! Total success! And they taste just like cookie dough. </div>
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Here's what I did:</div>
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<u>Cookie Dough Larabars</u></div>
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Adapted from <a href="http://chocolatecoveredkatie.com/2009/11/09/cookie-dough-babies/" target="_blank">Chocolate Covered Katie</a></div>
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1 1/4 cups pitted dates (if using a Vitamix, chop the dates first)</div>
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1/2 cup cashews</div>
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1/4 teaspoon vanilla extract</div>
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Pinch of salt</div>
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3 tablespoons shredded unsweetened coconut</div>
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3 tablespoons cocoa nibs</div>
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Blend the dates, cashews, salt, vanilla and coconut in a Vitamix or food processor until the desired consistency. Remove from machine and mix in cocoa nibs. Make dough into bars or balls and store in the refrigerator. </div>
Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com1tag:blogger.com,1999:blog-5999703520378169747.post-59077502862281948262014-01-22T08:04:00.000-08:002014-01-22T08:04:12.125-08:00Workout WednesdayAnother Wednesday workout. If you go straight through this one without any breaks, it will be 30 minutes. Make sure you warm up first, though!<br />
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Each 4 exercises comprise a circuit here. Go through each circuit twice, one minute for each exercise.<br />
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<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-68992829046584500472014-01-20T12:45:00.000-08:002014-01-21T08:16:12.063-08:00Pup Training, Granola and No Racing <div class="separator" style="clear: both;">
Here we are! Monday again!</div>
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I didn't update the end of last week, which was much the same as usual. Except for a fun pup outing to obedience training!</div>
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I got a gift certificate for Christmas for a training center next to me and finally cashed in one of our sessions. I was SO excited. Milo had no idea what was about to happen, but I was brimming with the anticipation.</div>
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We worked on coming when called and healing, which took most of the time. Milo caught on very quickly, and I was such a proud fur mama! We've been working on the commands since then and he's been getting better and better. </div>
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We went for a run around Discovery Park on Friday. It was a perfect day: cool and completely DRY. And, of course, guess who found the only mud puddle on the entire trail?! </div>
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Not only did he have to run through it, but he had to splash it all over his face as well. What a goofball!</div>
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I received another free week of yoga at Core Power Yoga in Ballard, so I enjoyed several hot hot yoga classes this weekend. I did the typical Core Power (vinyasa style) on Friday, after which I was CRAVING a Kombucha like CRAZY!</div>
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The little carbonation in them is so thirst-quenching. On a side note: GT's Kombucha is such a great company. Last time I bought a bottle, there was something stuck under the lid and the drink had gone bad. I wrote them an email and they apologized and sent me a coupon for a free drink. They must have taken care of the entire shipment because the next time I was at the store, they had pulled all the drinks off the shelves.</div>
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Saturday morning started with my usual lifting routine. I did back squats this time and worked my way up to 145 lbs. </div>
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I also did lots of walking lunges and a bunch of core stuff. My legs were dead the rest of the day. Seriously, there is nothing better than dead legs after heavy lifting! It's such a different feeling from dead legs from running.</div>
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In food news, I made some granola this weekend. I've been on a yogurt kick and was craving some of the crunchy stuff to mix in. I did the following:</div>
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2 cups oats</div>
1/2 cup dried cherries<br />
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1/2 cup sliced almonds</div>
1/4 cup pumpkin seeds<br />
3 tablespoons coconut oil<br />
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2 tablespoons honey</div>
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a few pinches of salt</div>
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Baked at 300 degrees for about 20 minutes.</div>
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Sunday I went back to Core Power Yoga for a Core Fusion class. I wasn't sure what to expect, and I wasn't thrilled with the class. It was more of a Bikram style class, which doesn't make me jump for joy. But it was free and I still sweat, so I was still happy.</div>
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And finally, when I've let Milo on the couch the past few days, he's been curling up on the opposite end away from me. Last night he finally migrated over to me for some snuggles. That little face. Gets me every time!</div>
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And a bit of bad news: I was supposed to be running the Rain Run Half Marathon this Saturday. And I can't get anyone to cover my shift at work that morning. Not only did I waste the race fee, but I was actually excited for this race! I haven't trained much (if at all), but it was a capped race so it wouldn't be too crowded and it was flat. Boo. Serves me right for registering for a race and assuming I could find shift coverage!<br />
<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-8376814310500668842014-01-15T08:04:00.000-08:002014-01-15T08:04:07.070-08:00Workout Wednesday<div class="separator" style="clear: both; text-align: left;">
Another workout for you on a Wednesday! This one is composed of 5 minute intervals. Each five minutes features two exercises to superset (rotate between). Begin with 5 of each exercise and each time you go through them, add one repetition. </div>
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So, for your first 5 minute interval, complete 5 burpees and 5 spiderman planks (left + right = 1), then 6 burpees and 6 spiderman planks, etc.</div>
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Without any rest, the workout should take 25 minutes. Although I encourage rest between intervals so you can work your butt off on the next one =)</div>
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<a href="http://www.youtube.com/watch?v=dvAm7Gw0klA" target="_blank">Spiderman planks</a><br />
<a href="http://www.youtube.com/watch?v=r34PR1mxzmU" target="_blank">Straight arm pulldown</a><br />
<a href="http://www.youtube.com/watch?v=5Obh7PFDVvg" target="_blank">Supermans</a><br />
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<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-60328407937468538192014-01-13T09:54:00.003-08:002014-01-13T09:54:40.845-08:00Identical Weekend<div class="separator" style="clear: both;">
Ohhhhh can we go back to Sunday, please?!?!?! I really feel like I could use another day off this week! Oh well...just looking forward to next Sunday now!</div>
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This weekend was pretty identical to last weekend. Saturday started with an early morning lifting session.</div>
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<tr><td class="tr-caption" style="text-align: center;">Ivonne deadlifting/talking.</td></tr>
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This time around, my friend Ivonne came to lift with me. I was deadlifting this week, so she did the same.</div>
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<tr><td class="tr-caption" style="text-align: center;">Allison's guide to lazy weightlifting. </td></tr>
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My workout looked as follows:<br />
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Deadlifts:<br />10 @45 lbs<br />
10 @65 lbs<br />
10 @85 lbs<br />
8 @105 lbs<br />6 @115 lbs<br />
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3 rounds:<br />8 jumping pull ups<br />10 goblet squats (35lb kettlebell)<br />12 ball slams (20 lb)<br />
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3 rounds:<br />10 ab wheel roll outs<br />10 hollow rocks<br />20 spiderman planks<br />
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The rest of Saturday was fine, but boy was I GLAD to be out of work at 1pm!<br />
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I took the rest of the day pretty easy, except for a long walk with Milo and then I still felt like moving so I did some hill repeats on a steep hill near my apartment. The heavy breathing felt wonderful on a cold, rainy evening!<br />
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<tr><td class="tr-caption" style="text-align: center;">Milo's Sunday morning position.</td></tr>
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Sunday mornings are by far my favorites! For one, I get to sleep in! Which feels so nice after 6 days of early get-ups. Second, it is the only morning that Milo and I get to just hang out. I usually let him up on the couch for some cuddles.<br />
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After a few hours of Milo cuddles and Netflix watching, I headed out into the mist to another complimentary yoga class at Lululemon University Village.<br />
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<tr><td class="tr-caption" style="text-align: center;">Always have to remind myself to breathe. Good thing it says to on my mat. </td></tr>
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My hips were SO TIGHT after deadlifting the day before. I could barely get my hip to the floor in half pigeon.<br />
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This class was very different from last week. The instructor did A LOT of talking. Especially to start the class, and even during savasanah. Sometimes I like a guided meditation of sorts, but I was just not having it. I needed the quiet apparently.<br />
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I still really enjoyed the class and was really glad I went. My legs were so happy for some stretching!<br />
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Later in the day I took Milo to the park where he found a good gaggle of pups to play with.<br />
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<tr><td class="tr-caption" style="text-align: center;">Poppin' sticks.</td></tr>
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He ran around with the other dogs for a good 10 minutes before he pooped out on the ground with a stick. My little baby weirdo. I can only imagine how parents feel, but I get so much joy from watching Milo run around and have fun. I swear he has a smile on his face and it just makes my heart happy!<br />
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Aaaaannndddd on to another week! Hope you are having a good Monday.Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-86786599617452188952014-01-10T10:18:00.001-08:002014-01-10T10:18:32.220-08:00Rainy Week<div class="separator" style="clear: both; text-align: left;">
I am feeling so out of sorts this week! I haven't felt in the mood to do much of anything. I have a feeling it has to do with the weather. I guess we've been lucky for too long, because the rain is finally back. And it has been back ALLLLLLL week long!</div>
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So, workouts haven't been very exciting. I haven't been in the mood for running, which is making me nervous. I feel like a need a focus!</div>
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I taught my two strength classes on Tuesday and did some light cardio before work (the stairmaster to be exact) on Wednesday. I did do a run in the rain on Thursday, which surprisingly felt pretty good. Sometimes it feel so cathartic to run in the rain!<br />
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I've been rocking some good food this week! First off was soup, but the picture of it didn't turn out too well. What is better than soup on a rainy night?<br />
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I've continued the Vitamix smoothie obsession. I got some frozen pineapple chunks, which have been turning my smoothies into a tropical love-fest!<br />
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<tr><td class="tr-caption" style="text-align: center;">Does it GET any greener than this?</td></tr>
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I also randomly decided I wanted apple crisp so I made a healthified version with apples, cinnamon, honey; and then oats, coconut oil, vanilla and cinnamon for the topping. Yum! I ate half of it Thursday night and I am hoping to save the other half for breakfast on Sunday!<br />
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Looking forward to the weekend and hoping the rain lets up a little bit. I saw this graphic somewhere and thought it was appropriate for the new year:<br />
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<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-814488233171058992014-01-08T07:15:00.001-08:002014-01-08T07:15:21.384-08:00Workout WednesdayHere's a quick little circuit today to get the blood flowing. I did a version of this in both my classes yesterday and it's left me pretty sore!<br />
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With a short warm-up and cool-down this should take about 20 minutes.<br />
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<a href="http://www.fitnessmagazine.com/videos/m/64896608/screamer-lunge.htm" target="_blank">Runners lunge to jump</a><br />
<a href="http://www.youtube.com/watch?v=bCttX2AZfBA" target="_blank">One arm thruster</a><br />
<a href="http://www.youtube.com/watch?v=03wqmoJwBsc" target="_blank">Shoulder jacks</a><br />
<a href="http://www.youtube.com/watch?v=H9A69t-dLvk" target="_blank">One arm high pull</a><br />
<a href="http://www.youtube.com/watch?v=uXTHyNkgFTU" target="_blank">Scissor kicks</a><br /><a href="http://www.youtube.com/watch?v=ANVdMDaYRts" target="_blank">Flutter kicks</a><br />
<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-77442626814205535152014-01-06T09:21:00.003-08:002014-01-06T09:22:06.909-08:00Walking and Yoga <div class="separator" style="clear: both;">
I hope everyone had a fantastic weekend! Mine was pretty nice! It was cold here in Seattle (cold for us), so I froze my butt off!</div>
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As usual, my weekend got started after work on Saturday. After eating lunch, Milo and I ventured out to Golden Gardens for a little romp. It was SUCH a gorgeous afternoon. COLD, but beautiful. Lots of sailboats out and, of course lots of people.</div>
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We walked around the beach for a bit, but Milo got attacked by a dog AGAIN! This happened a few months ago at the park. Luckily, this time he was on a leash so I just pulled him away. We were just walking by this boxer, who suddenly lunged at Milo! The owner hardly said anything, and I was just so irritated! If your dog is aggressive you should be paying attention rather than on your phone and should have them on a short leash! I don't understand why Milo keeps getting attacked! Maybe he needs to be taught how to stand up for himself?</div>
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After that, we walked down the marina and back. I was SO cold by the end, but it was a good walk!</div>
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Sunday, I was planning to hit up the morning yoga class at my gym.</div>
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I saw on the <a href="http://www.lululemon.com/seattle/universityvil" target="_blank">University Village Lululemon</a> facebook page, however, that they were having a complimentary Sunday morning yoga session! I guess this happens ever Sunday and they change studios each month. New info to me! I was floored!<br />
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It was crowded, but they moved aside all their floor stuff and we did yoga in the middle of the store! Despite the crowd, it was a good class and felt great to move. I think the studio this week was <a href="http://ilovehotyoga.net/" target="_blank">I Love Hot Yoga </a>from Greenlake. The instructor's name was Elvis and I just LOVED his music. Lots of peppy instrumentals from current hits. And some oldies...I think I even heard Somewhere Over the Rainbow. We did a pretty standard flow and the class was only an hour, so we didn't hit everything. Still, I left happy!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMXP2Ofyfu6hs-QnL3jcWe-aV54TjSqQ4jCcGuulQYF3i32ngOSA0psWrhkyyFlwFljCe9TdbdYgYRmihIW6QJYShjufyC9Cbj3WXYQw5ah7PUi6C3a_l9bwAflcxzU0uUpW6SDPcQgquw/s640/blogger-image--662470334.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMXP2Ofyfu6hs-QnL3jcWe-aV54TjSqQ4jCcGuulQYF3i32ngOSA0psWrhkyyFlwFljCe9TdbdYgYRmihIW6QJYShjufyC9Cbj3WXYQw5ah7PUi6C3a_l9bwAflcxzU0uUpW6SDPcQgquw/s640/blogger-image--662470334.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kale, berries, banana, greek yogurt, orange concoction.</td></tr>
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In case I didn't mention it, I got a Vitamix blender for Christmas and I have gone a little bonkers with it. Mostly lots of smoothies, but yesterday I even made a cookie dough dip that had beans in it! It was actually super duper yummy!<br />
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Here's to a good week! I think most people are getting back into the swing of things today from a long break, but I'm just glad it's going back to normal hours for me!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-43459850891517849522014-01-04T09:48:00.003-08:002014-01-04T09:48:41.906-08:00Early Saturday Leg SessionHappy Saturday!<br />
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Things have been pretty mellow this week. I've been struggling SO hard to keep up the running. It just isn't fun right now, which is so weird for me. Maybe I'm just super burnt out and need a break? Or maybe it's the weather? In either case, I've been getting to work early to get a short cardio workout in so that I just get it over with for the day.<br />
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Things have been really busy at work the past few days, which is expected at a gym. By the end of my shift I am SO done with talking to people. This has been my theme when people come to compain:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWk9LHbZTXbI03dUCjrmkdNMPK_OVyrIN8RFOe7zP1AJndXuaz6BmCuGHjCrmR5qzdtGPGhAF18sDw_9QvKpamb-wiC2r3jbXIW-EpaxLz0x13DLTdpohb2IkbuzXIHCWe_Dm9dyD6YWwK/s1600/fishies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWk9LHbZTXbI03dUCjrmkdNMPK_OVyrIN8RFOe7zP1AJndXuaz6BmCuGHjCrmR5qzdtGPGhAF18sDw_9QvKpamb-wiC2r3jbXIW-EpaxLz0x13DLTdpohb2IkbuzXIHCWe_Dm9dyD6YWwK/s320/fishies.jpg" width="234" /></a></div>
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Yesterday, I did manage to get out for a short (maybe 3 or 4 miles) run with a friend, which was nice. Hard to get out the door, but once I did I was glad! It started sprinkling on us which wasn't fun, but there WAS a beautiful rainbow that popped up. I really wish I'd had my camera with me!<br />
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This morning I woke up early again (although not as early as during the week! Yes!) and came in to lift. I'm trying to lift heavy at least a few times a month and usually it's squats. After warming up I did the following back squats:<br /><br />
10 @45 lbs<br />10 @65 lbs<br />10 @85 lbs<br />8 @105 lbs<br />6 @125 lbs<br />3 @145 lbs<br />
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Far cry from my heavy squatting days last year, but this feels comfortable for now!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYoy5vjbLV-UK22fLCDSv6fgU6S4HbRGCJdD34IEuizkXBLKObRoIEEsd5G6k_QWk06QUpWvmPAGNHDhcoOU2zai59riOoj9Q4ksKKLBKXewAwId8NVVUWlVPCwWziGDiVT2xpx6vTPZ-T/s1600/squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYoy5vjbLV-UK22fLCDSv6fgU6S4HbRGCJdD34IEuizkXBLKObRoIEEsd5G6k_QWk06QUpWvmPAGNHDhcoOU2zai59riOoj9Q4ksKKLBKXewAwId8NVVUWlVPCwWziGDiVT2xpx6vTPZ-T/s320/squat.jpg" width="320" /></a></div>
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The rest of my workout was filled with lunges, ring rows and handstand wall walks. I finished up with some core work of roll outs and hollow rocks.<br />
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I've been thinking lately about how I'm having a hard time finding my fitness nitch at the moment. And I think I miss working on skills. I miss dance and working on specific things like pirouettes, kicks, and I miss gymnastics and having to train skills. So I'm thinking I may be headed down that road for a bit. We will see, more on this later.<br />
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Happy weekend!<br />
<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-59885268547847492622014-01-02T06:34:00.003-08:002014-01-02T06:34:57.661-08:00Pictures as of Late<div class="separator" style="clear: both; text-align: left;">
Not in much of a writing mood today. So here are a few pictures from the past week!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1nUvFWdOJwPb50lWpNskKfmhpIsRVNuu6I_axQzrJpsos3a6aBeP4TGk1PW9GWhMA7KZ3Wc4vv5FiaQ8sFSpQG7jlSoaz1xrDQrb9AiZEwckGY9j-f8eHQNuva26_6yYVCtgMi8wO4V5/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1nUvFWdOJwPb50lWpNskKfmhpIsRVNuu6I_axQzrJpsos3a6aBeP4TGk1PW9GWhMA7KZ3Wc4vv5FiaQ8sFSpQG7jlSoaz1xrDQrb9AiZEwckGY9j-f8eHQNuva26_6yYVCtgMi8wO4V5/s320/1.jpg" width="320" /></a></div>
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Milo in my face while I was trying to do some home yoga. He just doesn't understand the concept of leaving me alone while I'm either yoga-ing or working out at home. He either lies on his back under me or, in this case, stuffs his toy in my face while I'm trying to do a chaturanga. At least he's adorable!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOZZTV_OEWhS2XZQ7P0z-dH3NnLLl-GWTWhlIeaFVHceVPr5JBAwLsgqfge4T9O4PPnY54Jxz6hn44iY_wD0-WaupU_I05ctk-TcQFN8B9GNThaFIuGlKeEPCMfWBeoxo5xNFH0Ob3jS_a/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOZZTV_OEWhS2XZQ7P0z-dH3NnLLl-GWTWhlIeaFVHceVPr5JBAwLsgqfge4T9O4PPnY54Jxz6hn44iY_wD0-WaupU_I05ctk-TcQFN8B9GNThaFIuGlKeEPCMfWBeoxo5xNFH0Ob3jS_a/s320/2.jpg" width="320" /></a></div>
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I've been getting into the gym early (like 4am early) to run or ellipticize before I start work. I've been REALLY struggling to get myself out the door to run in the afternoons. It's just been so cold and damp! I need to get over it and be thankful that it hasn't been raining much, but for now, early morning sweat sessions have become the norm.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQS90JiuVA7MacqViCh2knX07ynhEuwIqgFHOfEo7G78HEuWU3zWjW-P3mku21zj43z19uv0O6ezgB59aNEFSyqurKNDyi54Qblo8JZKLcQFUCoc7zyVB1Wr753djCQfgzJ-tb58BmIKUK/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQS90JiuVA7MacqViCh2knX07ynhEuwIqgFHOfEo7G78HEuWU3zWjW-P3mku21zj43z19uv0O6ezgB59aNEFSyqurKNDyi54Qblo8JZKLcQFUCoc7zyVB1Wr753djCQfgzJ-tb58BmIKUK/s320/3.jpg" width="320" /></a></div>
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I got a Vitamix for Christmas and have been living it up drinking smoothies like a crazy person! This was a coconut green smoothie, or what was left of one by the time I remembered to snap a photo! I'm so excited to see what else I can make with this crazy Vitamix contraption!<br />
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For Christmas, my Stepmom got a new painting from one of her favorite artists. She replaced this one in her office with the new one, and gave the old one to meeee! My apartment is slowly starting to look like a home and I was so thankful for a big painting for the wall above my bed.<br />
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New Year's Day started off with some cuddle time on the couch with Milo. Spending the morning with the person who loves me the most was a perfect start to the year! I was SO thankful for the day off and went for a run later in the morning to celebrate. 6 easy miles, not even worrying about my pace.<br />
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Like I said, I've been having a tough time motivating myself to run, but I am always so happy once I get out there. I didn't even bother to put my contacts in yesterday because I knew the rest of the day would be mellow.<br />
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Milo and I have been walking a lot. Down the river and through the woods. Well, not really, but we pass this pretty old railroad track near Lake Union.<br />
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Happy New Year! Here's to a great 2014!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-45553907474442600282013-12-31T11:17:00.001-08:002013-12-31T11:17:19.047-08:00Happy New Year Workout!<div class="separator" style="clear: both; text-align: left;">
Happy New Year's! Have a workout on me! =)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mbR0-46-eLvxeU7gJazmE0_OPZUPa6RfBEdBUnrNxh6eNbJzfuEcjbX7awqGEI4s_0WQQAfZjxHBuDRlLJrb7ZHyvswlBUGBRogViyUkCjsIQAj6HjDhsBvorYCQn5nRCOOGnWuraQCl/s1600/New+Year's+Workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-mbR0-46-eLvxeU7gJazmE0_OPZUPa6RfBEdBUnrNxh6eNbJzfuEcjbX7awqGEI4s_0WQQAfZjxHBuDRlLJrb7ZHyvswlBUGBRogViyUkCjsIQAj6HjDhsBvorYCQn5nRCOOGnWuraQCl/s320/New+Year's+Workout.jpg" width="240" /></a></div>
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Some of the more complicated exercises explained:<br />
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<a href="http://www.youtube.com/watch?v=i-d_a4mKSTI" target="_blank">Hammer curl</a><br />
<a href="http://www.youtube.com/watch?v=oSZLtnfOD7E" target="_blank">Ab flutter</a><br />
<a href="http://www.youtube.com/watch?v=Ar7vXhgVBxU" target="_blank">Prone pull down</a><br />
<a href="http://www.youtube.com/watch?v=9D0bc5EjaxY" target="_blank">Windmills</a><br /><a href="http://www.youtube.com/watch?v=cSJzobOb8zc" target="_blank">Y-press</a><br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-28542238935052738842013-12-28T09:44:00.001-08:002013-12-28T09:44:28.069-08:00Christmas in Pictures<div class="" style="clear: both; text-align: left;">
I started Christmas Eve teaching class, which was just perfect. We did a '12 Days of Christmas' workout. I typed it up below. You do it just like the song. </div>
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1 30 second plank</div>
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2 star jumps and a 30 second plank</div>
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3 bent over rows, 2 star jumps and a 30 second plank</div>
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It was a lot of fun! It ended up taking my class about 30 minutes. We stuck together through the whole thing. I let some people go ahead and told them to just meet us in a plank each round. </div>
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Afterwards, Milo and I got on the ferry to head over to the Peninsula. There was hardly a ferry line at all and we got on the ferry within 30 minutes! Woop!</div>
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Milo and I on the ferry. Poor little dude still hates the car. We did make it within 10 minutes of my parents' house before he threw up though! Progress!<br />
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My parents don't do a real Christmas tree anymore. This was a tiny guy with some lights and LOTS of presents!<br />
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Milo was very happy with lots of room to roam in a big house. We actually ended up tying him and my parents' dogs on opposite ends of the room because they are both puppies and play so rambunctiously!</div>
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Hey, Dad, can you get any closer to the TV?<br />
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Christmas morning was great! We ended up going out to get coffee and then came back to open gifts. I got a new Vitamix! And some stuff for Milo including some personal training and a Gentle Leader harness.<br />
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I went for a short run on Christmas and was wearing the most ridiculous outfit ever, so I asked my Stepmom to take a picture. Please note the green and black striped socks and pink shoes.<br />
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The rest of trip was spent hanging out with family, taking lots of walks with the pups and soaking in some relaxing time.<br />
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I hope you had a wonderful Christmas!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-49083458269137254152013-12-16T09:12:00.003-08:002013-12-16T09:12:43.086-08:00Two Day Weekend<div class="separator" style="clear: both; text-align: left;">
What a great weekend! It was so nice to have two days off in a row, I can't even tell you how much calmer and more relaxed I was! </div>
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Friday included a final trip to Core Power Yoga on my week free pass. I've really enjoyed this place. I do feel like it is more about getting in a workout than actual yoga, but I found myself loving the sweat-fest that happened each class! This Friday class was rough for me because my body was pretty sore and exhausted. Which meant Saturday was a complete rest day for me!</div>
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Saturday I took and PASSED the NASM Personal Trainer Certification exam. Thank goodness. My previous certification was WITS (World Instructor Training School), which I've always been mildly embarrassed about. Glad to have another certification under my belt! I have plans for several more in the next year including Ace Group Fitness, Les Mills Body Pump, and hopefully TRX!<br />
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I didn't feel like I was well prepared for the exam. I had studied a bit, but didn't feel like I had put everything to memory or that I could use it in a practical situation. I fully expected to have to retake the exam, and was kicking myself in the butt because it was going to cost me $200. On the way to the test, Mt. Rainier was out in full force and gave me a moment of calm that I desperately needed!<br />
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After I found out I passed the exam, my anxiety literally melted away! I spent the rest of the morning finishing up a little Christmas shopping before heading home to wrap presents! Milo helped. I also baked cookies that I planned to decorate Sunday. My sugar cookies are at least a 3 day process of making the dough and chilling it, cutting out and baking the cookies and then decorating. More on that to come.</div>
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On Sunday, I slept in until almost 7:30am, which felt GLORIOUS! (By the way, I know it's sad that 7:30 is sleeping in for me.) Milo was itching to get outside at that point.<br />
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<tr><td class="tr-caption" style="text-align: center;">"MY ball!"</td></tr>
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After a slow morning, I headed out for a run. I randomly decided to wear headphones, which I haven't done while running outside in probably almost a year! It was fun, but I remembered why I like running without headphones. I missed the quiet! I spent a lot of my run being thankful. I feel like there are so many people who are injured and sick right now and I'm just so grateful to be able to continue doing what I love!<br />
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One of my co-workers hurt her MCL and is hobbling around not able to do much at all. Three of my co-workers are also sick, like been out for almost a week sick. My Dad is suffering from his up-teenth time with plantar fasciitis. My Stepmom has to tiptoe around her tight back that is prone to injury. And then I always think about those with chronic illnesses like <a href="http://www.aliontherunblog.com/" target="_blank">Ali</a> and <a href="http://runbirdierun.com/" target="_blank">Robyn</a>, who fight so hard to get the chance to live their lives the way they want to live it. It must be so difficult when your body fights you and it feels like everything is against you.<br />
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Anyways, I'm very lucky and I try not to forget that.<br />
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And here's a random tidbit: I've been trying to grow my hair out and have been putting coconut oil in it once or twice a month. This stuff is awesome! I slather some on my hair and comb it through before I go out for a run and then I come back and wash it out. My hair ends up so silky and smooth ("Oh really fool, really! Stop looking at me swan!" - name that movie)! I'm not sure if it helps the lengthening process, but I'm sure it makes my hair healthier.<br />
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My run was great, if not a little slow. I wasn't shooting for anything, but ended up with about 6 miles.<br />
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The rest of Sunday was designated as cookie decorating time! Cookie decorating is a process for me because I might be a bit of a perfectionist about them. I ended up doing trees, holly, mittens and santa hats. I think they turned out pretty well. Although, of course, now that I'm done I've thought of ways to improve them next time. I decorated for about 6 hours and by the end, I was SO finished smelling that sugar! I'll be gifting these to my co-workers and some friends and family. Hope everyone likes them!<br />
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Onward to Monday!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com1tag:blogger.com,1999:blog-5999703520378169747.post-19442474913361334652013-12-13T10:14:00.001-08:002013-12-13T10:14:55.666-08:00All Over The PlaceFinally! It's Friday!<br />
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This week has felt like it's been all over the place for me. We have 2 people sick at work and one on vacation, so I've been covering a lot. I had to work in the evening last night and it just about killed me. I get SO tired! And when I get tired, watch out!<br />
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Wednesday I was feeling really sore from teaching on Tuesday, so I took a desperate Milo to Discovery Park for a quick loop.<br />
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It was a nice day for it! The weather was starting to warm up just a bit, and the sun was peaking out from the clouds.<br />
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I was feeling extra winded and I'm not sure if my body was just exhausted or if it was the fact that I haven't been running much this week.<br />
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So Thursday I planned to go to hot yoga again to make use of my free week, but I ended up having to go back into work (almost a 10 hour workday!). I ended up doing a quick workout at the gym before I had to be on the clock.<br />
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My workout looked as follows:<br />
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<i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">1.5 mile treadmill warm up</span></i><br />
<span style="color: blue;"><i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i>
<i><span style="font-family: Trebuchet MS, sans-serif;">3 rounds of the following: (I used 55 lbs and, sadly, that was really hard!)</span></i></span><br />
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<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">7 deadlifts</span></i></li>
<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">7 power cleans</span></i></li>
<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">7 front squats</span></i></li>
<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">7 push press</span></i></li>
</ul>
<i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">3 sets:</span></i><br />
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<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">8 jumping pull ups</span></i></li>
<li><i><span style="color: blue; font-family: Trebuchet MS, sans-serif;">12 ab roller</span></i></li>
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All of that took me about an hour to get through and I was so high off endorphins when I finished!</div>
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I am hoping I don't have to go back to work this evening so I can get Milo outside to the park and then go to a hot yoga class. I definitely need a rest day, but I want to get one more hot yoga class in today since tomorrow is my last day on the free week and I can't make any of the classes.</div>
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On the agenda for the weekend: </div>
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<li>Certification exam</li>
<li>Making holiday cookies for friends and coworkers</li>
<li>Milo time (he's been pretty neglected this week!)</li>
</ul>
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Yippee for 2 days off from work!</div>
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Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-88645495219248750432013-12-11T07:54:00.000-08:002013-12-11T07:54:13.001-08:0090/60/30 WorkoutThis week is slowly slinking by, it feels like. I actually get 2 days off this weekend, so I'm pretty excited and can't wait!<br />
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I attended another yoga class at <a href="http://www.corepoweryoga.com/yoga-studio/washington/seattle-ballard" target="_blank">Core Power Yoga in Ballard </a>on Monday night. It was like pulling teeth to get myself there (the couch + Milo is a recipe for workout disaster!), but once I did I was so glad. This time I went to a "Yoga 2 Heated Power Yoga" class, which I liked a million times more than the sculpt class I went to on Sunday.<br />
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I situated myself near the thermostat this time because I wanted to see how hot the classroom was during class (talk about focus...whoops). For most of it, I was shocked to see it was 100 degrees! When I told my co-worker about it the next day, he didn't seem to think that was all that hot, so maybe I'm just being a temperature wuss. Yet again, however, I was dripping sweat by the end! I swear it felt like my skin was on fire at some points.<br />
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We did a few new-to-me poses including the "low lunge cat", which was basically a low lunge with your hands on the floor and then arching your back. It felt wonderful! Not sure why I didn't think of that before!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZbvRvC4ObWHJC4ugpphMbvWMfMVobEM1fVp-py-TPfiO5Q57F0DXubnBVtGqkw140bO2rFZ9RfFvsIsh2sgs4STPf3-XbiO7b4NIbXe0l1cdbigVRv1rL3uON8w8X0j-2aMLdSQFqKsfN/s1600/lowlunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZbvRvC4ObWHJC4ugpphMbvWMfMVobEM1fVp-py-TPfiO5Q57F0DXubnBVtGqkw140bO2rFZ9RfFvsIsh2sgs4STPf3-XbiO7b4NIbXe0l1cdbigVRv1rL3uON8w8X0j-2aMLdSQFqKsfN/s1600/lowlunge.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Like this only arching your back and looking up.<br /><a href="http://yoga.prevention.com/tight-muscles/Spring_Stretch.php" target="_blank">Source</a></td></tr>
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Tuesday I taught my normal classes, and they were killer! I got in two good workouts and am definitely feeling the aftermath today. I had my class go through a 90/60/30 workout. The following is a version of what we did:<br />
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Three rounds through the entire circuit. First round, do each exercise for 90 seconds. Second round, 60 seconds for each and the final round 30 seconds. Try it out! Don't say I didn't warn ya! =)Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com1tag:blogger.com,1999:blog-5999703520378169747.post-87098146241486281392013-12-09T09:40:00.001-08:002013-12-09T09:40:49.390-08:00Sweaty Sweaty at Core Power YogaI went to hot yoga this weekend and holy cow did I sweat more than ever! Let's start on Friday, though.<br />
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Milo and I headed out to run some of the trails at Discovery Park. It's been a few weeks since I took Milo out to really run, so we were due for an adventure. It was cold, but I layered up and the only thing that was chilly on me was my fingers!<br />
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We ended up running about 4 slow miles and I felt great until the end, when my calves started telling me to chill. They have been tight since the marathon so I'm working to loosen them up.<br />
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Saturday I did another slow run, only about 3 miles this time. Still felt fine, although a little sluggish. One of the things I strongly dislike about marathons is the recovery time afterwards! So annoying! I just want to get back to my normal routine again!<br />
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Sunday I took my frost-bitten self to <a href="http://www.corepoweryoga.com/yoga-studio/washington/seattle-ballard" target="_blank">Core Power Yoga</a> in Ballard to try their yoga-sculpt class.<br />
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This studio offers a free week trail before you sing up for a membership, so I took advantage of that awesome deal. I now declare this week: Yoga Week!<br />
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The studio is beautiful and the people seem to be very nice. One of the yoga instructors where I work said the studio is more about getting a workout than a good yoga practice. That sure didn't deter me, though. Sometimes I really enjoy a more meditative yoga experience, but, more often than not, I want to get in, do my thing, and get out.<br />
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I was really curious as to how the yoga sculpt was going to work. I grabbed some weights (3 lb, 5 lb, and 10 lb) and set up my mat in the super duper warm studio. It seriously felt like a sauna! Talk about defrost!<br />
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Then we got started. And I have NEVER sweat more in my life. Literally sweat was dripping off of me!<br />
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We warmed up with some flow and then we would get into different poses with our weights to lift. I didn't find most of the class very challenging other than the fact that I was sweating so much, which really made my heart rate skyrocket! The instructor was great, I think his name was Jaime. In the middle of class, we even did some cardio work, and there were burpees! Burpees in a yoga class...definitely not something I thought I would ever say! We ended with some traditional yoga flows and seated poses. I definitely appreciated the half pigeon we held on each leg.<br />
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I had a lot of fun, and can't wait to utilize the rest of my week pass! I'm hoping to try out a regular hot yoga class this afternoon. This time I WILL be bringing a water bottle with me!<br />
<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-12275062278258973982013-12-06T10:22:00.003-08:002013-12-06T10:22:35.533-08:00Marathon AftermathAs expected, after the marathon my body was a little tight. I actually wasn't as sore as I thought I would be though! My calves were the only thing super sore on me, and other than that my feet were just a little tender.<br />
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I took Monday off completely and only walked Milo. I think the bottoms of my feet were slightly bruised because they were really the only thing that hurt.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3PGWKjx-IvGXGULNHjNeUXoJu9bpUSEcDIjPT0JALx6KaaNGrHvNEIXiwcdJsUtv3ZMzuGWX6tmWiUAHUEv1BROB9mHU8efuThkhPR0TmpNvubKERBD7BJICvtG__MSj_E_3itUgn_fmo/s1600/1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3PGWKjx-IvGXGULNHjNeUXoJu9bpUSEcDIjPT0JALx6KaaNGrHvNEIXiwcdJsUtv3ZMzuGWX6tmWiUAHUEv1BROB9mHU8efuThkhPR0TmpNvubKERBD7BJICvtG__MSj_E_3itUgn_fmo/s320/1.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I never get tired of that cute little face! </td></tr>
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Tuesday I knew was going to be tough because I had to teach my own classes. I knew my body still wasn't roaring to go, so I thought up a workout that I wouldn't have to demonstrate much of. I had everyone do stations. There were 10 stations, and I had everyone work at each station for 3 sets of 40 seconds work, 20 seconds rest.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTwpAQs5tAYQQ3O64UGdrIwszED6QtClpCejm649WUyPuTYXDg565-8rCCQik1WsLrZMrJYt3g8TqKLzA5kPUos4RgrTpfpgT7wET6EQo60NGUB5J6bebOP8AUkbDdp1sD9XVep81ucRd-/s1600/Sweaty+Stations.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTwpAQs5tAYQQ3O64UGdrIwszED6QtClpCejm649WUyPuTYXDg565-8rCCQik1WsLrZMrJYt3g8TqKLzA5kPUos4RgrTpfpgT7wET6EQo60NGUB5J6bebOP8AUkbDdp1sD9XVep81ucRd-/s320/Sweaty+Stations.jpg" width="240" /></a></div>
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So I did parts of that workout twice on Tuesday. As you can tell, there was hardly any leg work. Sneaky! The classes were great and worked up a nice sweat while I yelled and dinked around with some of the arm exercises. Haha!<br />
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Yesterday I randomly went swimming! I trained a client this week who mentioned lap swimming and I decided swimming was a great activity for me this week.<br />
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My relationships with the swimming pool is lengthy. I grew up as a competitive swimmer, and jumped into a cold pool twice a day for too many years. I ended up hating the sport when I quit so I tend to still feel a love/hate relationship with swimming. I also taught swim lessons when I lived in New York and can't even begin to explain how difficult it was throwing kids around in a freezing cold pool for 4 hours a day. Needless to say, it's pretty tough to get me into a cap and goggles again. I can't deny it's great cross-training though!<br />
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I ended up doing the following workout:<br />
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The pool was actually nice, and was a full 25 yards. I was in for about 45 minutes before I just wanted to shoot myself in the foot out of boredom. So, I got out and spent about 5 minutes in the hot tub before showering. <br />
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I will not be swimming again anytime soon, but it was nice to cut through the water again. A very familiar feeling for me.<br />
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As everyone is saying: it is FREEZING here in Seattle. Actually, compared to New York, this is nothing. And I'm still planning to run today in shorts. =)<br />
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I hope to get Milo and myself over to Discovery Park for a slow, easy 5 miler this afternoon. Hope you are staying warm this weekend! Have a good one!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-78051045936606991242013-12-04T11:05:00.000-08:002013-12-04T11:05:17.719-08:00The Seattle Marathon 2013: That Time I Ran a Marathon Without TrainingAlternate title: Allison's a Doofus.<br />
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Why did I think running a marathon without any training would be a good idea?<br />
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Last year I was WAAAYYY overtrained and this year, I was WAAAYYYY undertrained. What a difference! I think I much prefer being overtrained, but I was also pretty unhappy last year as well. A story for another time! Anyways...<br />
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Here's a spoiler alert: I finished! There were many times I didn't think I was going to make it and several times I thought of just stopping. I finished in a pathetic 4.02. I'm trying to tell myself that's actually a pretty good time having not done any training (except for one 18 mile run a month ago). My time was faster than my first marathon was, even though its almost a half hour slower than what I ran on the Seattle Marathon course last year.<br />
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<tr><td class="tr-caption" style="text-align: center;">Start line at Seattle Center. There go the walkers!</td></tr>
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Let's start at the beginning. I always get so angry that the Seattle Marathon makes you go all the way downtown during the busiest shopping weekend of the year to get your bib. Like, I get seriously irrationally angry about it. I wish you could just pick up your bib at their office, which is close to my apartment! Grrr. I was lucky enough to have a friend who picked up my bib for me the night before the race so I didn't have to deal with shoppers, parking and driving downtown.<br />
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I was slightly worried about the weather. The forecast was for rain and wind all day long. Luckily, it didn't rain the entire time, was quite warm, and the wind wasn't all that bad! Score! Just goes to show: no need to worry about something that is out of your control!<br />
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I was able to get my bib, get downtown and find some free street parking very quickly on race morning. Since it wasn't too cold, I had a light long sleeve shirt on, shorts and compression socks. I decided to run with my hydration pack because it just makes me feel more comfortable having everything with me, including water whenever I needed it. I was debating whether to wear my older shoes or newer shoes. I went with the older ones, but I think it is definitely time to retire them! Since I haven't been racing for a year or so, I wasn't really paying attention to how many miles are on my shoes, but it's safe to say these guys are finished now.<br />
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I had about 45 minutes by the time I got to the start line before the gun, so I wandered around, went to the bathroom several times, and looked around at all the Christmas decorations up around Seattle Center. Before I knew it, I lined up in the corral. I took my place around the 4 hour pacer, but really didn't have a clue what my legs were going to feel like doing. Before I knew it we were off!<br />
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Almost immediately, my stomach started cramping up. Grrreeeaaatttt. I passed the port-a-potties at mile 2 and decided to try and make it to the next set before stopping. I wanted to walk so badly, but knew I would just feel so stupid walking in the first 2 miles, so I slugged on. By the time I got to the next set of bathrooms, my stomach was feeling better so I didn't stop. Luckily, it kept getting better so I never had to stop at all! Thank goodness!<br />
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Despite the stomach trouble, my body felt pretty good early on. I was trying to hold myself back a bit, but wasn't doing a very good job. I probably should have started off slower and I know better than to start off too fast, but I didn't even know what I should have held myself back at! Yes, I was that unprepared and under-trained that I didn't even know what pace I should try to stay at. Zero plan for the win.<br />
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Mile 1: 8.36<br />
Mile 2: 8.47<br />
Mile 3: 8.44<br />
Mile 4: 8.51<br />
Mile 5: 8.21<br />
Mile 6: 8.52<br />
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I ended up feeling pretty comfortable around where the 4-hour pacer was for most of the race, which was actually really annoying. I HATE running near the pacers because there is always such a crowd of people around them. I kept running ahead to try to stay away from them, but those little pesky guys kept catching up to me!<br />
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We ran over the bridge and back, which was less windy than I thought it was going to be. I saw so many people losing their hats, though! It's always nice to be able to see the leaders heading the other way on the way out and to see all the people behind you on the way back. We headed off the bridge onto Lake Washington Blvd. and I was still feeling pretty good. I was starting to get a little tired, and wondered how I was going to possibly finish. I debated just stopping at the half and asking for a ride back.<br />
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I was running right behind a girl who was on her 4th marathon in four days. I think her name was Tanya because people kept yelling at her. Anyways, it was a great distraction thinking about how tough that would be. I could barely even think about finishing just the one!<br />
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Mile 7: 9.25<br />
Mile 8: 9.05<br />
Mile 9: 8.43<br />
Mile 10: 8.49<br />
Mile 11: 8.46<br />
Mile 12: 8.50<br />
Mile 13: 8.55<br />
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We hit Seward Park and then turned around to head back to the bridge. I was starting to feel pretty tired at this point. I'd already taken a Gu, but decided to try some Gatorade at the next water station. I never drink Gatorade and I didn't know how it was going to effect my stomach, but I figured I might as well give it a shot. Idiot, party of one! Luckily it was a great help and I continued work well through the rest of the race.<br />
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At this point, I was just telling myself to get to mile 18. I knew I could make it that far since the only long run I'd done was 18 miles about a month ago. My body was feeling tired, my feet (especially my neuroma) hurt and I was doing everything I could to distract myself. It was a really weird place to be in so early in the race. I didn't want to pep myself up and start going faster, since I didn't actually know how long I would hold out. But, of course, I didn't want to dwell on how I was feeling because it wasn't that great!<br />
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Mile 14: 9.01<br />
Mile 15: 9.08<br />
Mile 16: 9.13<br />
Mile 17: 9.02<br />
Mile 18: 9.09<br />
Mile 19: 9.29<br />
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I was slowing down and I knew it. I didn't do much to combat it and figured my body was trying to tell me something. Instead of kicking myself in the butt to go faster, I just told myself to keep going. I watched the bridge getting closer and closer. We wound our way along the water and back up. Then the hills started and I was dying. I ended up stopping at an aid tent for some Vaseline at one point because I was chaffing pretty badly. The culprit was between my legs, and of course the aid tent I stopped at was lined with people, all of whom watched me lather Vaseline between my legs. Haha, it helped!<br />
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Mile 20: 9.33<br />
Mile 21: 9.55<br />
Mile 22: 9.31<br />
Mile 23: 9.50<br />
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Once I hit mile 20, I knew I was going to finish. I wanted to stop and walk more than ever, but kept telling myself the faster I went, the sooner it would be over and I could go home to my couch.<br />
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<tr><td class="tr-caption" style="text-align: center;">I may look happy, but I was dying!</td></tr>
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I literally was just waiting for each water station as they came, where I would stop and take a few sips of Gatorade before picking it back up again. I hadn't walked in a marathon since my first one, but I could not help it. I ended up taking two walk breaks that lasted a minute and a half. They saved my life. Somehow I made it through all the tough hills running (or slogging), but the places I ended up walking were actually pretty flat! Haha, go figure. I was flabbergasted how much my quads hurt going up those hills though! I felt like I had just squatted 78 kilos or something. My guess is teaching an extra class two days before the race must have done it.<br />
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Mile 24: 10.44<br />
Mile 25: 10.19<br />
Mile 26: 9.35<br />
Final .34: 3.16<br />
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The final miles were tough, to say the least. I just wanted it to be over was was cursing the dude in Greece who ran 26.2 miles and made that the "marathon". Why couldn't the guy ahve run 24 miles? Or 22 miles? Thinking back I was pretty delirious =)<br />
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The most bizarre thing kept running through my head every time I wanted to walk. I kept thinking how unfair it was to Milo that I was walking without him. Haha, whatever keeps me moving, I guess!<br />
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The finish line finally came, which ends in the stadium at Seattle Center. I didn't even try to pick it up at the end. I just trucked along, ran through the finish, got my medal and kept walking until I got to my car. I just wanted to be warm and sitting down!<br />
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I finished in 4.02 with an average pace of 9.13. I'll take it. Marathon #4 finished!<br />
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The race itself was great. As usual, The Seattle Marathon put on a great event. Lots of bathrooms, water stops, Gu stations and recovery area. I remember last year there being a lot more crowd support along the way, but that wasn't anyone's fault this year. I'll bet the threat of bad weather kept people away, which I totally understand. Other than that, I enjoyed this race for the second year in a row.<br />
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I would like to say that I will never do something this dumb again. I'll bet that next year, however, I'm going to forget all about this and do the same thing all over again. I live, I don't learn. Sigh. =)Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-28351968309885793742013-12-02T09:55:00.003-08:002013-12-02T09:55:38.959-08:00Thanksgiving Weekend Success<div class="separator" style="clear: both; text-align: left;">
In case you were curious, I DID run the Seattle Marathon and actually finished without killing myself. It was a close call, and I will do a full recap later in the week.</div>
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I was lazy and didn't check in at all last week! I had Thursday (Thanksgiving) off, so Milo and I headed over to my parents' house on the Peninsula of Washington. I had a brilliant idea of covering my backseat with a tarp because I knew after <a href="http://allisonsmiles.blogspot.com/2013/11/back-to-cougar-and-sick-pup.html" target="_blank">this happened</a>, we were never going to make a 3 hour drive without some Milo throw-up.<br />
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I was so glad I had that tarp down this time! Poor little dude got sick twice on the way over. The tarp made clean up SO much easier, though.<br />
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<tr><td class="tr-caption" style="text-align: center;">Milo's backseat set-up. <br />You can already see the panic in the eyes!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">View waiting for the ferry.</td></tr>
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We got to my parents' house for dog-a-polooza. They recently adopted a two year old golden retriever named Maizey. I, unfortunately did not get a good photo of her with my phone, but she is a beauty! And is she full of energy or what?!<br />
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The pups played around like crazy idiots for a day and completely wore themselves out.<br />
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My family decided to go out to eat for Thanksgiving this year. There were only 4 of us and since we have to cook a big dinner in a few weeks for Christmas, we just figured it would be easier. </div>
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I am not a big fan of Thanksgiving food, so it was a-okay with me!</div>
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<tr><td class="tr-caption" style="text-align: center;">On the way to dinner with my uncle Lorney <br />and a Maizey face in the back!</td></tr>
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I didn't take any photos of food, unfortunately, but we went to a great "European fusion" (as my step-uncle called it) restaurant and everything was FABULOUS. I seriously can't believe how great all the food was! We had wine, cheese plates, prosciutto wrapped prawns and beet salad. I got beef tenderloin for dinner that was topped with sauteed mushrooms and melted cheese. Mmm-mm good!</div>
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I got a run in earlier on Thanksgiving day. About 6 miles, none of which felt awesome, and made me slightly nervous for the marathon.</div>
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Milo and I had to head back Thanksgiving night, so we hopped in the car shortly after we got home from dinner. </div>
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After a lump scare on Milo Saturday, I was all a flutter for the Marathon on Sunday morning. I'll take you through that train wreck next time. Have a great Monday!</div>
Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-27573642976847350462013-11-22T09:49:00.000-08:002013-11-22T09:49:12.853-08:00Sore Legs, Running and St. Jude's WalkHappy Friday! Finally! It has been a busy week!<br />
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After my wonderful idea of dead lifting and squatting the same day Tuesday, my life has been filled with running. My legs are STILL sore! But I not-so-secretly love that feeling.<br />
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The weather this week has been so perfect for running.<br />
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Its brisk and cold, but clear. The best running weather in my opinion. Despite the fact that I've been sleeping in two fleeces, sweatpants and wool socks, I am still going strong running in shorts! They just feel so much better than crops!<br />
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The Seattle Marathon is just a little over a week away. I am a little nervous, but mostly excited. I wish I would have gotten one more long run in, but I don't want to push it now. I'm hoping to do 10-12 miles on Sunday and I'll call it good! Hopefully I'll still survive 26.2! I read through my <a href="http://allisonsmiles.blogspot.com/2012/11/seattle-marathon-race-recap.html" target="_blank">recap from last year</a>, which got me pumped up. I'm hoping for a race anywhere close to how lovely last year's was!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi66VYgpelX3fw6Ib7o2HSeemlpu_qbUPwGPeOvw6wGXpF_9IA2SuDuZuBHngti8-H2eyKHitDpq5yJyraZsQSevcwih0GYdQZyXKqrC06J0qb8hF69Ghnx8qe3pD4Hdg4Ud1Gi-U-UqUNk/s1600/2012-11-25+06.43.16.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi66VYgpelX3fw6Ib7o2HSeemlpu_qbUPwGPeOvw6wGXpF_9IA2SuDuZuBHngti8-H2eyKHitDpq5yJyraZsQSevcwih0GYdQZyXKqrC06J0qb8hF69Ghnx8qe3pD4Hdg4Ud1Gi-U-UqUNk/s320/2012-11-25+06.43.16.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Should I go with my watermelon look from last year?</td></tr>
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Tomorrow morning, I'm working with another instructor at my gym to warm-up the walkers at the <a href="http://fundraising.stjude.org/site/TR?fr_id=8295&pg=entry" target="_blank">St. Jude's Give Thanks Walk</a>!<br />
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The walk is downtown and I'm giving a short warm-up before its starts! Should be a fun morning, although I'm a little nervous to be onstage with a microphone! But what a great cause it is for. =)<br />
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Happy week-ending!<br />
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<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-9376671179209046902013-11-20T10:42:00.000-08:002013-11-20T10:42:02.258-08:00Holy Leg BurnHappy hump day!<br />
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I've had some great workouts the past few days!<br />
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Monday night I set out for a run. I didn't really have any mileage in mind. I wanted to do at least 6, but since it was POURING rain, my best bet was to tell myself I only had to do three. <br />
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I absolutely LOVE running in the rain. What I do not love is having to actually get started in the rain. It's so hard to motivated when the wind is howling and the possibility of curling up on the couch is so tantalizing!<br />
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Monday, I finally got my butt out there, and it was WONDERFUL!<br />
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I ended up doing the 6 miles, and did it as a progression run. I was feeling great when I started out and decided to see how fast I could make it! I ended up averaging right around an 8 mile per hour pace and although I can't remember my exact time, I know it was close to my 10k pr!<br />
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I finished with around a 7.20 mile and felt like I was flying! It's these kinds of runs that make all the tough training worth it!<br />
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Tuesday, I was planning to run to work to teach my class and back, but I didn't really feel like running. It was cold and I knew it would be dark. The prospect of getting hit by a biker did not sound fun. So I decided to drive to the gym early and lift some heavy shit.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXOkMpIa5wGlgZIChKcWH-W0vos3M7uVZ0evUJ5fyxbMlYY8cpn9FpAJRV__B3PM5LPie93t7TyHAXNZ4Fqgovc3Ooc-BMdnE8V4T_IPyIGeNn3L7pYKRQUR326yntysKA9RjkD4NwOJRA/s1600/the-club-S3s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXOkMpIa5wGlgZIChKcWH-W0vos3M7uVZ0evUJ5fyxbMlYY8cpn9FpAJRV__B3PM5LPie93t7TyHAXNZ4Fqgovc3Ooc-BMdnE8V4T_IPyIGeNn3L7pYKRQUR326yntysKA9RjkD4NwOJRA/s320/the-club-S3s.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heavy things that need to be lifted.</td></tr>
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I'd already taught a class earlier that morning, but felt inspired to do some deadlifts. After I got to the gym, I decided I wanted to do deadlifts AND back squats. Um, overload much?<br />
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I warmed up on the rower for about 5 minutes and then built up to a semi-heavy 8 rep back squat and deadlift. Yes, I had to set up two separate bars. I ended up with: <br />
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105 lbs back squat<br />
115 lbs deadlift<br />
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I did 8 reps of each for three rounds. And WHEW am I feeling it this morning! Ouchhhhh!<br />
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After that I decided to work on pull ups. I hadn't done any pull ups in weeks! I have had some issues with my wrist and hand, so grasping the pull up bar was tough. <br />
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I did 10 pull ups, deadhang until failure and then I kipped. I superset that with 5 dumbbell snatches on each arm with 25 lb. dumbbells. The lat burn feeling was awesome!<br />
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Not much else to report! Have a good one!<br />
Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-23402764688685959032013-11-18T08:59:00.002-08:002013-11-18T08:59:11.130-08:00Lazy Weekend and Rain Run Half MarathonAnyone else feeling sluggish today? I could have slept for 5 more hours I feel like...<br />
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I couldn't get my rear in gear yesterday for a 20 miler. It just didn't happen. But that's alright! I had a pretty lazy weekend all together. Lots of cuddle time with Milo, which I'll take any day!<br />
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I don't have much to report apart from being a slug, but I did register for another race!<br />
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The race is January 25th in Woodinville, WA. It's apparently a fast course, and there is a 500 person limit! Which means it won't be too crowded. What a treat! They also give out cupcakes at the end, and who doesn't love a cupcake?<br />
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Here's to a good week!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-12810804627455714112013-11-15T10:40:00.000-08:002013-11-15T10:40:34.647-08:00Where Did the Week Go?Whew! What a week! And there are less than two weeks until Thanksgiving!<br />
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Last I left off was Monday, the day after running 18 miles. Ouch. It took me awhile to recover from that one. I took Monday off, except for a walk with Milo. Our bodies are so crazy! I assume the only way I could run 18 miles with no build up mileage-wise was muscle memory. My body has done it before, so it just did it. My body was definitely not ready for it though, and it let me know! Oh well, it was worth it!<br />
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I was still feeling rough on Monday night (My knees! Ouch!), and knew teaching two classes Tuesday was going to be challenging on my poor body. I was right, but as usual, I loved teaching. We did some short, 3 minute intervals. I had smaller classes this week and it's always a little more challenging to keep the energy up when that happens. But I left with a big smile on my face after each class.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHBV5TcjpNgh5zoiBXYIY77uryALymMsjVLxyGCA52HjyQlrUPSKuLc-NwZPVEc2gjOtMlrH8C1blwIQABp1mZ5W8-aJgyeBHJ-oTuyeV1I01KJ2bpBn_faGlXraKNNUY-abRbkb6TkZoM/s1600/2012-08-23+07.00.12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHBV5TcjpNgh5zoiBXYIY77uryALymMsjVLxyGCA52HjyQlrUPSKuLc-NwZPVEc2gjOtMlrH8C1blwIQABp1mZ5W8-aJgyeBHJ-oTuyeV1I01KJ2bpBn_faGlXraKNNUY-abRbkb6TkZoM/s320/2012-08-23+07.00.12.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our classroom!</td></tr>
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Wednesday I was planning to take it easy, but one of our instructors had a family emergency and couldn't come in. Allison to the rescue! I actually ended up doing a great strength class. We did 45 second intervals, 15 seconds rest, and superset two exercises. The class ate it up! Here's what went down:<br />
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Wednesday evening I ran with a friend. I hadn't run with someone else in awhile and it was a refreshing change. It was super dark when we headed out and we had a long talk about safety gear, especially since we were on a trail with a lot of bikers. My friend was sporting an awesome light that I am now incredibly jealous of. I'll have to ask her where it is from!<br />
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Thursday I took Milo over to Discovery Park for a short run.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7fRgVbB9klyhGmmXJZ_7G5alByGG-iwxaQJgEGb5WzQIJUvFBsaocCDxAPxp8odpo7NfPsNmXV-s_f3M4B_fGJYN44GsqYIUq9G7vbb-1QE3lBW0zHQdNPeKrtFRWfYRlpASGHW1-S2HO/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7fRgVbB9klyhGmmXJZ_7G5alByGG-iwxaQJgEGb5WzQIJUvFBsaocCDxAPxp8odpo7NfPsNmXV-s_f3M4B_fGJYN44GsqYIUq9G7vbb-1QE3lBW0zHQdNPeKrtFRWfYRlpASGHW1-S2HO/s320/photo.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Milo ready to RUN!</td></tr>
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I didn't wear my watch, but think we went right about 3 miles. And the little guy didn't get sick in the car! Yippee!<br />
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Hoping for a 20 miler on Sunday, but again, I'm going to go with how I feel. I know I can finish the marathon with the training I have now, so no pressure! =)<br />
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Happy weekend!Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-88266903453037977032013-11-11T08:10:00.001-08:002013-11-11T08:10:02.604-08:00No Pressure Running (and What Does the Fox Say?)Happy Monday! I hope most people have a day off today for Veterans's Day. I also hope everyone had a good weekend full of sweaty adventures.<br />
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I did a seven mile run on Friday, which felt great. I am obsessed with the weather right now. Perfect running weather attire for me: gloves, long sleeve shirt, shorts. Saturday I took Milo for a long walk and did a workout on the Nike Training Club App.<br />
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This thing is really neat. I've never been a fan of workout apps. They just never seemed to be set up well and I could never really get into them. I was struggling for motivation on Saturday, and thought it would be a great time to try it.<br />
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There are lots of options for individual levels, what you want to work on, etc. The lady on it gets a little annoying, but I was sort of glad she was there to tell me what to do!<br />
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The app is free, which is awesome. A great tool for when you are struggling for motivation!<br />
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Since becoming a distance runner again, Sundays have returned as long run day. And 18 miles was on my agenda this past weekend. Eeep! I haven't run that far in almost a year.<br />
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I knew I needed to run on the road instead of the trails this time. And I ALMOST bailed. I got sucked into watching reruns of The Office and didn't want to leave my couch or Milo! Sometimes the thought of running for 3 hours is just so daunting. I told myself that if I wasn't feeling it after half an hour that I could just turn around and head back home. Luckily, I got my butt out the door!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5B_KuTaYhKU_sIKf2x2YKewblbpu51AOp51R-iLoQQ8zR4oZT23JCaywCO6TWPEcZTBFzRA-BqcQdkviuQb00K7JLQlHcyYQQH3OO9ur1O3KzGw4MDKbuxD0BkkW1kmVaTLP9WuhnTzGn/s1600/photo+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5B_KuTaYhKU_sIKf2x2YKewblbpu51AOp51R-iLoQQ8zR4oZT23JCaywCO6TWPEcZTBFzRA-BqcQdkviuQb00K7JLQlHcyYQQH3OO9ur1O3KzGw4MDKbuxD0BkkW1kmVaTLP9WuhnTzGn/s1600/photo+3.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Burke Gilman Trail in the fall time.</td></tr>
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And I felt great once I started! At first, my plan was to break up the run into 3 mile chunks, trying to get a little faster each one. My first three miles were not consistent, but the next three were pretty even around 9.08. The next two miles got a little slower without my noticing and then I totally hit a wall. I was feeling great until around mile 9 when I turned around, and then I guess the thought that I was only half way through flipped a mental switch.<br />
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I struggled around 9.30s before giving myself a pep talk. While I'm not trying to PR this marathon in a few weeks, I thought about how fun it would be to do well, despite only a month or so of training. While my knees were aching and my hip flexors were getting tighter with every step, I started turning my legs over a bit quicker. My last 7 miles were each 9 minutes or faster. And although I was dead by the end, I felt like I could have pushed faster. My last mile was an 8.44.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_S_0-EGRUyOXU81DDfD6_7CuiEtzUQo4ZGOqxDMU9qRVW0-MEwpOQx-v-ZDSuEX6ypumtwftK0MQaA6lG9tCB7AhSzA8T4mCvc-qOhedC95TPiF-_OdIADdwe0SCI0NSXgGgY2aIjCuS_/s1600/photo+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_S_0-EGRUyOXU81DDfD6_7CuiEtzUQo4ZGOqxDMU9qRVW0-MEwpOQx-v-ZDSuEX6ypumtwftK0MQaA6lG9tCB7AhSzA8T4mCvc-qOhedC95TPiF-_OdIADdwe0SCI0NSXgGgY2aIjCuS_/s1600/photo+2.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Haven't seen 18 miles in awhile.</td></tr>
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Just goes to show how mental the sport of running is. I had to really concentrate, but I pushed my pace below what was comfortable. And it just took a little mental strength. My body already knows what to do!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mXIUoUU1Wdsv8VpLu5vkfuf-yGDKIOrjga3xjHrmA2rXrjadsKHraYOADIGtHj5FFHK1oZeB-BuPwbxv9ajHoUmphJWHWNEjHinpnvBwdVQ_oKgT5UWMKFEa1D6nVtuaf3Dz8oI3uVYM/s1600/photo+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mXIUoUU1Wdsv8VpLu5vkfuf-yGDKIOrjga3xjHrmA2rXrjadsKHraYOADIGtHj5FFHK1oZeB-BuPwbxv9ajHoUmphJWHWNEjHinpnvBwdVQ_oKgT5UWMKFEa1D6nVtuaf3Dz8oI3uVYM/s1600/photo+1.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thumbs up-ski!</td></tr>
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I'm hoping for one more long run next weekend before the race in a few weeks, but we will see how I feel. I know I'll feel more prepared if I run at least 20 before race day, but I have zero expectations for this marathon, so I guess it doesn't really matter! No pressure running is fun! =)<br />
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I'm pretty happy with how I felt while running. It hurt a bit, but nothing was too painful. After I stopped, however, was another story! My knees were almost non-functional, my feet were screaming and several hours later my legs were just totally achy. I remember last year being able to run 22 miles, go to Crossfit and feel perfectly fine. Sigh. This is much healthier, though, I just have to keep telling myself and it doesn't mean I am out of shape!<br />
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And, with all that jazz, I leave you with this video for your Monday morning:<br />
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<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0tag:blogger.com,1999:blog-5999703520378169747.post-62592814745196477862013-11-07T10:58:00.000-08:002013-11-07T10:59:06.854-08:00Exhausting Myself <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUKrflQTVovE0vRZc9wYp-BnGCkeoDeu0fa11HrJ4f4X9oHjJdaKcZrPs952pSRxyLt1zJvLXxJjUaMDvMkZ4b8GR-CXzLr3nBcwZ9mG6xp-hHQMET8rEhapmPWk3eZWXQAM_1G-QWsiVf/s1600/11.7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUKrflQTVovE0vRZc9wYp-BnGCkeoDeu0fa11HrJ4f4X9oHjJdaKcZrPs952pSRxyLt1zJvLXxJjUaMDvMkZ4b8GR-CXzLr3nBcwZ9mG6xp-hHQMET8rEhapmPWk3eZWXQAM_1G-QWsiVf/s320/11.7.jpg" width="313" /></a></div>
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This is exactly how I feel most days. I feel like exercise, particularly running, is the part of the day when I can be myself the most. I feel free from judgement and expectations. And I'm free to think. </div>
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I taught two classes on Tuesday. I used the same workout for both. After teaching the first class early in the day and then working a shift at the gym, I didn't really feel like coming back at night. I was already starting to get sore from the class earlier and I didn't want to leave the comfort of home. By the time I got to class, however, I was totally ready! I had a record number of people who showed up and I loved every second. Even though I was beyond completely exhausted at the end of the class, I was in such a great mood.</div>
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I have come to LOVE teaching. I get such a great high from it. Sometimes it's the last thing I feel like doing because it takes so much energy, but once I'm done, I feel on top of the world!</div>
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Below is a version of the workout I gave my classes. After talking to someone about Body Pump classes, I was inspired to work on some tempo with my classes. We typically do things at a high intensity, and I wanted them to feel the difference between the all out and the slow burn feeling. We ended up doing a third round as well where we did a fast concentric movement and slow eccentric movement. It was tough to cue the class for the last round! So next time I do tempo work I will probably keep it easier with slow and vast variations.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrBuQGLhqLa_3oNVi94VfTYA6s2VJc6gECCx95yImgcz7j8kNGrDtTwiarI3NgRFvEUts44lwvyDqq48B4V7VIYzCqCPkZH0DGSAtWQHlqBjZmfxxUCAURbodz43WvIzm5OCIki6AygSq/s1600/Tempo+Time+Bootcamp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrBuQGLhqLa_3oNVi94VfTYA6s2VJc6gECCx95yImgcz7j8kNGrDtTwiarI3NgRFvEUts44lwvyDqq48B4V7VIYzCqCPkZH0DGSAtWQHlqBjZmfxxUCAURbodz43WvIzm5OCIki6AygSq/s320/Tempo+Time+Bootcamp.jpg" width="320" /></a></div>
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Two days later I am still sore from this guy. Of course, I did it twice during the day and used the heaviest weights in the classroom (12 lbs). Let me know if you try it!<br />
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If you're in the Seattle area, you must know it's going to be a rainy, windy day. I'm hoping to brave it for an 8 miler this afternoon, but I may opt for an indoor workout and save the miles for tomorrow. Who's running in this weather that I can get some motivation from????<br />
<br />Allisonhttp://www.blogger.com/profile/17804704218623879985noreply@blogger.com0