Knee update

After having completely rested for 4-5 days, much ice, ibuprofen, lots of Tex-Mex, and a few margaritas I took the ole princess (my right knee) out for a spin around the block to see how she did. I over-geared up trying to give it as much support as possible: extra thick thorlo socks, zensah compression sleeves, patella stability band. My runner nerdness was ready to go. My goal was an easy, 3 miles. No records here, just nice and easy does it. I took it slow and played with my pace and stride some to try and find the most comfortable spot for my knee. I finished in 30:33, decent considering. The run was relatively pain-free, but I could tell that the knee is still a little weak. And it's already starting to swell some (that's why it's puffy in the picture). So, I'm slapping some ice on it. I don't think it's quite ready for the long run or any races just yet, but it's progress. I'll keep the runs short and easy over this next week and try to just ease back into things. There's a local 4 on the 4th race that I really want to do next week. Hmmm....may just rest, rest, rest and have a fun race.

Today I LOVE: iced coffee on a hot day.

Sidelined

...for the moment.

I've mentioned this in past posts, but it's back again - I have bad knees. Both are bad, but my right knee in particular gives me the most problems. I've had them both scoped at different times when I was younger - mainly for torn cartilage. The right knee suffered the most damage and had the most cartilage removed. In addition I have a floating patella - meaning my kneecap just floats around willy-nilly thinking it can do whatever the hell it wants and go wherever the hell it wants, damning the pain it causes the rest of the joint. (my knee cap is such a princess...it gets that from me).

My knee injuries and pain stem from a number of reasons:

1. I'm a spazz - I run, walk, crawl, talk, chew like a spazz. Very uncoordinated.
   
2. I'm a girl of German heritage = I'm a curvy gal. I have wide hips which means my legs are at an angle (think V). This angle means I put a funky pressure on my knees when I strike the ground.
3. I have less cartilage which means less joint lube which means bone on bone rubbing.
4. I should be wearing my patella stabilizer band all the time during runs, but I don't. I'm lazy and impatient and I forget where I put it and decide "ahh, the heck with it" and run out the door anyway.
   
5. I think I'm superwoman and can just run and add mileage without any problems.

So, needless to say my right knee is very, very angry and swollen now. My knee had been a little sore last week, but nothing crazy. I noticed it was more sore after the long run on Friday morning. By Saturday it was really sore. I decided to take the day off and just give it a rest. Then it started to swell up. By Sunday it was really swollen. I would ice it and elevate it and it would go back down. As soon as I got up to go outside and help my husband plant it would swell to the size of a grapefruit in minutes. I did a good number on it this time. I'm really not in much pain though - just some soreness and stiffness. I'm hoping if I just lay off of it for a few days it will calm back down. So, looks like I'm stuck to the bike and elliptical for the next few days. Good thing is, I'm on travel this week and I can easily go to the gym and get a few non-impact miles in and I won't feel guilty for not joining the running groups.

I think this is my body's way of telling me to slow it down. I think I upped my mileage too quick, too soon. I think my knees are stupid.

Stop by The Happy Runner's blog for another cool contest and giveaway!!


Today I LOVE: A clean house (ok - my closet's still a mess, but the rest is clean.)

You know you're a runner when...

...you try and coordinate your wedding anniversary celebration and a half marathon! LOL!


Well, I managed to do it. I found a great half marathon that will segue into a nice little anniversary vacation for me and the Hubster. We're doing the Healdsburg Half Marathon this year in Sonoma County, CA. Some super cool things about the race:

1. We get to run through 22 wineries.
2. We start at the Francis Ford Coppola Winery. His claret is one of my favs!
   
3. We finish at the Wine & Music Festival near lake Sonoma.
4. It's on Halloween so there will be some crazy costumes
   
5. It will be the Hubster's first half!
6. And did I mention there will be WINE!!

I'm so stinkin' excited about this race. The Hubs is getting all into it, comparing different half training plans. I can't wait to start training with him. We're just doing an easy novice plan to get him into running consistently. He runs on occasion and works out like a crazy person - he's more of a gym rat than I am. But, we just have to work on his running consistency. We're totally going to take this race nice and easy and have fun with it. Mainly it will be a "just to finish" fun race because it's his first and I want him to enjoy it and I want to stop and take lots of pictures too.

Image of The Bitch via Snooth

So, if anyone wants to come out and join us, come on out!

In other news - it's hot, hot, hot, hot, hot. WARNING: From now until October I will continue to bitch, moan and whine about the heat. Yes, I am a high maintenance, bitchy runner and I want the weather to be 60 degrees with low humidity all the time. Is that so much to ask? So if you don't want to read about it just skip that section unless my whole post is about the heat and they very well could be. You'll just have to muddle through my whining then.

Speaking of heat: it just completely obliterated me yesterday and today. We had our usual Thursday night speed work session last night. It called for 6 x 800 repeats with one mile warm up and one mile cool down. Only three people showed up - one of which only because I guilted her into coming. :) We start at 6:00 p.m. and it's getting to where that's still too early to start in the evening. It was 95 degrees with a heat index in the 100+. We brought water knowing it was going to be bad. She made it through 2 and half 800s. I made it through 4 and we were done. It was just too damn hot and I started to get that light-headed, nauseous, over heating feeling. We just slowly jogged the last 2 800s and then took it back to the shop for 5 total miles. It was bad.

This morning I met the girls for our usual 8 mile maintenance long run. We started at 6:00 a.m. to try and beat the heat but it had different plans for us. It was already 83 degrees F when I woke up at 5:30 and the humidity was through the roof. This run was especially hard today. All three of us had to stop for the occasional walk break and that's unusual for us. We usually keep a good, steady consistent pace. We just could NOT get our bodies to cool down. There was no breeze and no relief. I felt like I hadn't run in weeks. My body was tired, my legs were lead bricks, my head was spinning. It was just awful, awful, awful. We managed to keep a 10:30 pace which is pretty good considering all the short stops and walk breaks.

I think I'm going to take tomorrow off. Either that or just head to the gym for an easy 3 or 4 and maybe some weights/elliptical work.

Today I tried some of the Carb Boom! Energy Gel on the long run. I had the apple cinnamon flavor because a few people had recommended that as one of their favs. I'm generally not a big goo or gel fan, but it's one of the necessary evils on long runs. And I've tried, but I just simply cannot do the chews. The thought of physically chewing something while running just makes me want to urp.

The apple cinnamon flavor was surprisingly refreshing and the texture wasn't as thick as some other gels I've had. The flavor wasn't overpowering and it wasn't sickeningly sweet. It also went down a lot smoother and it didn't take as much water to flush the taste out of my mouth (another thing that bothers me - gotta have a clean mouth. I told you guys I was high maintenance!) These gel packets are bigger too - 1.4 oz as compared to the normal 1.1 oz in other gels. My running shop just got these in and the flavors they had were really limited, but I'd really like to try out some of the other flavors. I may order a few more online to check them out. But, I'm giving it a thumbs up.

AND please go send out shouts of support to RBR who has the Ironman Coeur d'Alene this weekend!

Today I LOVE: That the weekend is MINE to toy with!

Running in the a.m.

Six miles logged this morning - start time 6:30 a.m.

When I started running a few years ago I would talk to other runners and read running blogs about the crazies who got up at 5:00 and 6:00 in the morning to go run. Now I liked to go workout and was an elliptical gym queen, but never in the morning. I tried working out in the morning several times and it just was not for me. I couldn't get up. I would grow faint. I had no energy. I had every excuse in the book. Now generally I was a night owl too. Mornings were not my thing. Ever since I switched jobs and was forced to take on a more "morning friendly" schedule I've had to adjust. Now I wake up at 6:00 or earlier regardless of the day - weekend, weekday - it doesn't matter.

My schedule allows for me to work at home one to two days a week. I love it because I don't have to deal with the hour commute into downtown those days. I gain an extra two hours a day. It's heaven. My long run gal pals are both morning runners. They have convinced me to get up early and start running with them these one to two days I'm at home AND on Saturdays for the long run. I never thought I'd say this, but I'm really enjoying the early morning runs. My main reasons:

• It gets my butt productively out of bed
• It's the coolest part of the day (rated in temperature - not awesomeness)
  
• The trace is less crowded (less bikers running over me)
  
• I get my exercise in and I'm done for the day. No thoughts of the gym looming over my head.
• The energy I have for the next few hours is amazing.

The only drawback I see is that I am ready to gnaw off the arm of anyone holding anything resembling food all morning. I'm completely famished. So, if you don't want to draw back a nub, don't come into my cube eating a cookie or crackers or popcorn or even have the faintest smell of Cheetos on your breath.

And I have found that if I don't fuel properly before and after the run I get faint during and then crash around mid-afternoon. So I eat a light high-protein cereal bar before and a big breakfast is a MUST afterward. Carrying healthy snacks with me to the office helps too - almonds, light popcorn, fruit, V8 juice (spicy only!), etc.

So, now being all "morningy" (I swear I'm turning into my mom) we decided to up the meeting time to 6:00 a.m. for our long run this weekend. Yup, I'm now a crazy morning runner.


On another cool note:

Between the Miles wrote a post comparing coconut water and Clif Shot Electrolyte drink powder. This really got me curious about coconut water. I had never heard of it but really liked the nutrition facts and tend to enjoy and consume mass quantities of coconut flavored liquids (Pina coladas, coconut rum, for example...). I figured I should probably try a coconut liquid that doesn't leave me in a stupor a few hours later.

I couldn't find the O.N.E. coconut water but did find the O.N.E. Amazon Acai flavor. My grocery store did have coconut water made by Vita Coco though. I picked up three different flavors and threw them into the fridge to cool down. I just sampled the coconut with pineapple and must say that it was really refreshing. I love the Vitamin C counts (240% PDV) and the potassium is great for a real sweat fest (680 mg) to replenish. The sugars were a little high, but from the ingredient list it must be coming mainly from the pineapple. I'd like to try just the plain coconut water and see how I like it (less sugar and calories). Overall though, I give it a thumbs up for a nice treat away from sports drinks.

AND I learned today that I am a "flexitarian" from No Meat Athlete's blog. I do not eat red meat or pork and only limited chicken, turkey and fish (about 3 days a week). If you haven't already, go check out his blog. He has great recipes, tips, advice for exercise, living healthy and eating healthy (and NO you do not have to be a vegetarian or flexitarian).

Today I LOVE: Target's C9 Long and Lean running tanks. I need to go buy a few more. They adequately cover my bellah without riding up. Love 'em.

Weekend-ish recap

Sorry for all the multi-day posts lately. I'm having trouble keeping up more frequent posts. Darn life's just getting in the way of my blog. :D

THURSDAY

Group run speed work was on the agenda for Thursday night. I was seriously tired all day Thursday and my legs were pretty tight AND it was scorchingly hot and humid. I had a case of the "don't wannas" but I made myself go, deciding to just give it my best. The speed work called for 10x400 repeats with a 1:30 minute rest in between each one. Ryan figured out our pace and said I should be pacing myself right at an 8:00 mile for each 400. That felt a little slow for the first few, but I was very glad by the time we were hitting our 6th and 7th ones. Whew. I really didn't think I'd like this speed workout. I'm not a fast runner and not a good sprinter at all. I tend to run flat footed. But, I really enjoyed the 400s. It gave me a chance to open up my stride, but I still had to pace myself. It was a challenge both mentally and physically. I held an average 8:02 for all 10 of those bad boys, in the 90 degree heat and 86% humidity!

SATURDAY

Varsity just got the Zensah compression sleeves in the store this week. A few people were trying them out during the run Thursday night. They said they could really tell a difference in how their calves and knees felt during and after the run. I've been toying with getting a pair of compression socks anyway for recovery after long runs but have just been a lazy butt and haven't ordered them online. Since I could now buy them locally I ran by the store and picked me up a pair on Friday - in PINK of course.

I wore them around on Friday night for about an hour just to see how they felt. They do take some work just to get them on. Picture stuffing 5 lbs of poo in a 1 lb bag. :) I was worried I had gotten the wrong size, but once I struggled and got them on (after a bit of cursing, a decent tri workout and some blood, sweat and tears) they felt really good. They really support and squeeze the calves.

I decided to go all geek runner on Saturday and wear them during the long run. I figure if the running cap, huge pace watch and completely unflattering fuel belt didn't geek me out enough, these pink compression sleeves would definitely clinch my status in dorkdome. But, as a runner you tend to get past that. Having to drop trow for unexpected bowel issues or throttling snot rockets so you can breath gets you over that real quick.

The 8 mile run went smoothly (as smooth as can be expected in summer in Louisiana). It took less time for my legs to warm up. Usually it takes a good mile for me to feel "good to go", especially after speed work days. I noticed less calf pain during the first mile too. AND, not sure if this is attributable to the sleeves, but my knees (especially the really bum right one) didn't feel fatigued toward the end of the run - AND I wasn't wearing my patella support band at all.

SUNDAY

My test was going to be how fatigued and sore my legs and joints felt on Sunday. Usually I roll out of bed Sunday morning and it takes my legs a few minutes to function properly. I do the old man shuffle to the bathroom and then the stiff, tin-man walk to the coffee machine. I rolled out of bed with...(wait for it!)....FRESH LEGS!! No joint pain. No stiffness.

I. Was. Shocked.

I'm sold on these things. They were a little warm for the run. I'm not sure if I'll wear them during the long runs or just throw them on after to aid recovery. I'm thinking about wearing them during Thursday speed work though to see if they can make me run REALLY FAST. :D

Today I was going to go out for a leisurely 5 or 6 miles, but my stomach is rebelling right now. Not sure if I have a stomach bug or fiber overload. Either way, I can't stray too far from the bathroom (TMI - I know!) Hopefully I'll feel better by this evening.

Today I LOVE: That I have the flexibility to work from home.

New R&R Mardi Gras!

The original Mardi Gras Marathon and Half Marathon has now partnered with Elite Racing as one of the Rock 'n' Roll Marathons. This is exciting because it will increase the race size, hopefully improve the support and entertainment on the back 13 (which I heard was the worst) and improve race organization (which wasn't terrible but they had a few kinks to work out). AND the first 500 people get in for only $50 for EITHER the half or the full!! I took advantage yesterday and signed up. You can sign up here. I'm also excited because that's one more R&R race that I can do cheaply and work toward my multi-race R&R medal!

I've run the half a couple of times and it's a great, fun race. The course is flat, flat, flat and the scenery along the way for the first 13 is amazing. I wouldn't aim to PR on this one because the first few miles are through the French Quarter which is very narrow and you can easily get boxed in, plus the roads down St. Charles to the park and back are full of cracks and potholes. So, you're dodging obstacles the whole time. But, it's still a really fun race. Something about running through the French Quarter at 7:00 a.m. on Sunday, watching all the drunks come out of the bars to cheer you on is hilarious. I encourage people to come! Even COOLER my friend Sarah is signed up and coming!! I'm so excited!!!

I've pretty much made up my mind to run Tulsa too. I'm just waiting for payday so I can pay for the race entry. Now to decide on marathon training plans. Anyone have a favorite that they can suggest? I'm thinking of using an intermediate plan this time. I've averaging about 25-30 miles per week right now.

I LOVE starting training for a new race. I get so excited. Fall marathons are killer for me though. I'm running my long runs in the killer Louisiana heat and humidity. At least Tulsa is in late November so it should have cooled off a bit by the time I'm hitting 18+ miles.

SUMMER SERIES 2 MILE FUN RUN RACE REPORT (Whew! That's a mouthful!)

Yesterday was the first 2 mile race in a four week summer series of fun runs sponsored by our local running store. Yesterday's run was entitled "Mystery Run". The e-mail they sent out said this race would be more of a physical challenge than a running race and the words "chill out" were used, alluding to something to do with water. Ack! I put on some old running clothes and older shoes just in case. You had to have a teammate for this challenge. Susan and I decided to suffer this one together.

They didn't reveal the mystery until right before the race. They had frozen 50 wet t-shirts. The shirts were balled up tightly and frozen in zip-loc bags. The challenge was to thaw out the t-shirt as quickly as possible. You couldn't take off running until you could put the shirt on: head and both arms. One person had to put the shirt on and run with it for one mile and then you had to switch out with your partner at the turnaround for the last mile. It was hilarious!

It took us about 10 minutes to finally thaw that sucker out! I was holding it between my legs. We were rubbing the heck out of it. We were banging it on the ground. We were pulling and tugging on it like crazy (it actually ripped holes in a couple of places). Finally we got most of it free - enough to put in on....so I thought. The neck hole was still frozen up! I'm trying to put the shirt on and it will NOT go over my head and we already started to jog off. Ha! I finally wrangled it free and we took off.

If you've never run in an XL cotton t-shirt that is soaking wet and has been previously frozen and is covered in dirt from banging it on the ground, I do not recommend it. It felt good at first in the 90 degree weather and ungodly humidity. Then it just got icky. It felt like it weighed a ton. It didn't breath for anything and it just made you hotter and sweatier. Ugh.

I really struggled with this run. We managed a crisp 9:00 pace, but I really, really had to push through the pain. I was tired from the 4 mile elliptical lunch workout and ripping that t-shirt apart really wore me out too. But we finished strong and it was a nice, fun workout.

Today = speed work. I don't know if it's 800 repeats or 400 repeats today. The website changed the schedule. I guess I'll find out this evening. Wish me luck!

OH and stop by The Happy Runner's blog for a GREAT birthday giveaway!!!

Today I LOVE: My hot pink cardigan sweater. It keeps me warm in the office and the jolt of color makes me smile.

Shorts Run Race Report

Whew! Another crazy week/weekend just full of activities. Let's see...since I last posted I will catch you guys up and break it down by the day.

THURSDAY

Speed work at Varsity Sports again. They called for 4x1000 repeats with recovery in between. Ryan, the owner, calculated what my split times should be based on my last 5K. He said to aim for 5:15 (about an 8:30 pace) for each 1000 and to really just try and pace myself and keep it consistent. Last week I went out too hard and too fast for that first 1600 and just wore myself out. This time (with a lot of help from Minnie and Susan pushing me) I managed to hold 5:15 for the first three and 5:09 for the last 1000. It was a great workout and I was so glad that Susan came again. She and I are perfect pacers for each other. She would push me and I would push her to keep the pace up and consistent. It was a total 5 miles in all with warm up and cool down jogs. My legs were tired, but I wasn't dead like I was the week before.

FRIDAY

I had intended Friday to be a rest day in preparation for the 4 mile Shorts Run race on Saturday and to recover from the speed work on Thursday. Thursday night Claudia and Lourdes (my long run friends on Saturdays) e-mail me saying they can't run on Saturday and ask if I can meet them for an 8 miler on Friday. I was off on Friday and figured I would go ahead and run it to get my mileage in. So, I got up at 5:30 and met them at 6:30 for our morning run (yes - ON MY DAY OFF I GOT UP THAT EARLY....I AM a crazy person). We had every intention of running it slow and easy on Friday morning but a nice little cool front had rolled in the night before and really cooled things down. The cool, breezy air just made the run pleasant and the conversation carried us easily to the 4 mile marker. The 4 miles back came just as quickly and easily. I checked Minnie when we got back to the car and I couldn't believe that we held an average 9:47 pace for all 8 miles. I think that's the first time I've broken a sub 10:00 pace for that distance. We all went to Starbucks after to sit outside and cool down and drink some coffee to re-energize. It was a great run.

SATURDAY

Susan really wanted me to come run the 4 mile race with her so I decided to just suck it up and go run and have fun on Saturday morning. My legs were pretty tired from Thursday and Friday's runs. She got her booty kicked at boot camp on Friday, so she was tired too. We decided just to treat this race as a recovery run and have fun with it.

I parked about a half mile away from the race start to try and get my legs to loosen up a bit. I snapped some pics on my walk down toward the Lakefront.

This is just a view down the historic street toward the lakefront. I love how it's lined with all the trees and greenery.

Vianne's Tea Room - serves high tea and lunch. Such a cute, cute place.

This always cracks me up! You can get your documents notarized, get married and buy all your Christmas gifts in the same place! One stop shopping!

This little guy was just hanging out on the front porch taking in the morning sun and quiet.

This is a glassworks art studio. The mural is an old soda pop advertisement that they are repainting and bringing it back to life.

Varsity Sports - the race start!

The "official" race course map. I loved that they put "*Drawing not to scale" at the bottom!


Everyone lining up to get their race numbers.

And I was SOOO thankful that they had coffee out there. I was in desperate need of some go-go juice.

Annnddd....we're off!! See - I'm so fast I'm a blur! Heee...

Running along the lakefront.

The finish! Finish time 36:23

I was pleased with my finish time. My legs were pretty tired from the previous two days' runs. I just went out and had a good, fun run with the race. I'm a total middle of the packer in races. I just tried to keep my pace steady and strong. I wasn't aiming for a PR or anything. I ran it in strong and had a great time at the race. Susan had a great race too and finished just a few seconds behind me. It was so good to have her there for the support. We decided to stick around for the awards and bananas and oranges and door prizes. They posted the race results and , yup, there I was right smack in the middle. But, on closer look I finished 3rd in my age class! What tha??? AND I only missed 2nd place by one minute. Argh!! They only gave out prizes for 1st and 2nd in each age group. Had I known I could have totally pushed it. That's what I get. Ha. I'll know better next time. Overall it was a great, fun race.

I'm stoked about my third place finish!

My race shorts (you don't get a race t-shirt with this race, you get a pair of Asics running shorts) and my race number.

SUNDAY

Rest day. I was thinking of running another local 5K, but my knee objected. Three days in a row of running (and 17 miles) my right knee was having none of it. I decided to listen to my body and rest. And I had to drive up to Jackson, MS (2.5 hours away) to pick up my niece, so I figured I should rest up and relax for the drive. I had a full two days of non-stop 8 year old ahead of me. :)

Today I LOVE: Rest...sweet, much needed rest.

Lovely Blog Awards

Whooohoooo!! I got an award for something - finally! DC Runner Girl tagged by blog as one to follow. AND I even got a "How cool is that?" from her. Ohhhh the pressure now to live up to the hype. :D And yes, I totally agree with her that the award photo is hideous. It looks like a cross between my Grandmother's "sitting room" (where we're not allowed to touch anything or actually sit in there) and a Southern cotillion chiffon-fest. I can just smell the powder potpourri emanating off of the photo!

The rules behind this award:

1) Accept the award, post it on your blog together with the name of the person who has granted the award, and his or her blog link.

2) Pass the award to other blogs that you’ve newly discovered. Remember to contact the bloggers to let them know they have been chosen for this award.

Here are just a few of the blogs that I think warrant a shout out - new and old. They're guaranteed to inspire you or make you feel guilty for being a lazy-butt and eating that last pint of Bluebell ice cream while laying on the couch catching up on the latest America's Next Top Model (not that I've EVER done that or anything...)

• Of Course - DC Runner Girl's awesome blog. She's a runner, swimmer, cross-trainer extraordinaire. The girl does it all.

• My friend Sarahthequeen1's blog Belle of the County. This girl is amazing. She coached and supported and inspired me through my first marathon training. I am forever indebted to her. She is also a morning workout crazy-head. She's one of those 4:30 in the morning type people who can actually function productively at that time.

• Run Bitch Run's blog keeps me in stitches. She's just freakin' hilarious with her trials and tribulations regarding all the biking and running she does. 'Nuff said.

• Marlene's Mission to (a)nother Marathon blog is fantastic. This girl just slays half marathons like they're nuthin'! I am constantly inspired my her PRs and hope to one day join her in the sub-2 hour half times.

• Shut up and Run! is a new one I just found through a blog of a blog of a blog... and I love her already. She's running the San Antonio R&R this year - my first full last year. I'm so anxious to hear her race report and how she likes the course.

• Planet Ynnep Running gets an award (even if she's a Tennessee fan) because she's a runner, she works UNGODLY hours, still finds time to run and she's a fellow dog-lover.

• And last, but not least I couldn't leave out See Willie Run. Now Willie, I know this is kind of a girlie award, but you can handle it. Willie is like Flash Gordon fast. And he makes it sound so easy and nonchalant. "Oh - I just went out and ran three miles at 6:30 pace and I didn't even break a sweat and it was an easy, slow recovery run day and..." OK - maybe I paraphrased him a little, but he's super fast and just picks up marathon races at the last minute FOR FUN. He's a coo-coo head runner who LIKES the sun, but fun and inspiring all the same.

Argh - so many to choose from. There are so many great blogs out there. I have a running blog list on the side of my blog and they're all fantastic if you need some new inspiration and great support system.

Group run today. Repeats again, but shorter ones. No 1600s today (Whew!). Oh wait, I take that back, I just looked, 4x1000 meter repeats today. Ugh... Hopefully the rain will let up in time and cool things down.

Today I LOVE: all my awesome running blog buddies. Thanks for always motivating me!

Great group run, bad long run

I had a good week last week. I am starting to slowly find a happy medium between my running and my workouts. It's taking some adjustment, but I'm starting to make it work. I've divided this post into two sections trying to catch up from last week.

Group Run

I decided to go out on Thursday and meet up with the Varsity Sports running group. They hold a group run every Thursday night at 6:00 around the lakefront area. I've been reluctant to go because I'm a slow runner and these guys are crazy, fast, hard-core. I'd be the one huffing and puffing in the back just desperately trying to keep up. They usually just run 4, 5, or 6 miles at your own pace. Recently they started to do speed work on Thursday nights. I generally abhor speed work and usually only do it on a treadmill and only because I'm bored to tears. I decided, what a better way than to share my misery with other folks? And - I'm not gonna get any faster if I don't try. So, I laced up my shoes and drove over to the store.

For the first 5-10 minutes we're all standing out front of the store waiting, stretching, gearing up. I'm looking around and I'm the ONLY girl. Great. Just great. It's a fairly hot and humid day and all the guys are taking their shirts off to run. I am NOT going that far to fit in. My girls will stay double layered covered up, thank you very much! I'm getting more nervous because these guys have super sleek runner's bodies. Not a jiggly thigh or muffin top in sight! Then Susan walked up. Susan is an older woman (I would guess late 40s?) with ROCKIN' legs! Oh - if I could only have an ounce of the muscle she's sporting in her legs. We gravitated to each other and I found out this was her first time too. Sweet! We can get lost together! We determined that we run about the same pace too. Even better.

We started out with an easy warm up run to the area where the mile quarters are marked off. Susan and I kept a good 9:30 pace and just talked away until we got there (about 1 mile away). Then the hell started. Repeats. I never knew such torture existed. The plan was 1600x2, 800x2, and 400x2 and slow recovery jog back to the shop. A total of about 4.5 in all with warm-up, warm-down. I smoked that first 1600 - 8:34! We rested a bit and hit the 2nd 1600 a little slower (9:00). The heat and humidity were starting to get to me. We attempted the two 800s and then my body was done. Spent. Susan was exhausted too. We decided to just slowly jog back to the shop along the lakefront then. It was so great to meet her and run with her. We just clicked and started talking away and supporting each other on the run. We exchanged e-mails and have agreed to meet for the Thursday runs as much as possible. I have a new running buddy. Yeah!

Long Run

Sunday I decided to head out for my long run. My goal was the usual 9 miles - from the trailhead to the next trailhead and back. We've had really nice weather, but it's starting to get warm now. I wanted to walk the dogs that morning before it got too hot. I was feeling a little lazy and was just basking in the morning quietness so I didn't get out the door until almost mid-morning. The temp read 82 degrees, but it felt a little breezy and cool. I got to the trailhead and started my run, holding a great pace. My legs felt strong and I was just enjoying the run. I kept it at 9:30 for the first 4.25 miles. I had to push myself but it felt good. It was starting to get hot and I was sweating like crazy. I stopped at the trailhead and stood under the misters for a bit, drank a ton of water and took my orange Gu (I prefer the chocolate) for the run back.

About five minutes into the run back it hit - exhaustion and waves of nausea. Not good. I slowed it way down. Nope - my body was having none of it. I ended up walking back the majority of the 4.25 miles back to my car. Thank goodness I had a huge water bottle and a powerade waiting for me there. I gulped those down and started to cool down finally. The temps read 90+ with 65% humidity. Ugh. No wonder. I overheated. Not a good run - not at all. 8.5 done...slowly. Summer's definitely here - no more mid-morning runs. 6:00 a.m. - here I come, WITH fuel belt in tow.

Today I LOVE: that my husband makes me grilled cheese when I don't feel well. He's the best!

Progress

I was naughty and pushed my Day 4 workout back a day. I was just jonsing for a nice, long, peaceful run. It was overcast all morning which had really cooled things down. I laced up my shoes and headed to the trace to get some good mileage in and try to work out some of the soreness and water retention in my body. As sore as I was, my goal was for a sloppy 5 or 6 miles. It seriously took about 3 miles for my legs to finally loosen up. They felt like lead bricks the entire time before. But once they got warmed up, it was on! My pace increased by about 20 seconds.

I hit the 4.5 mile turnaround and decided to head back. The clouds were really rolling in and I could hear thunder in the distance. Just after mile 5 it started to rain. At about mile 5.5 it REALLY started to rain. There was nothing I could do but run in it. I just ran and had fun with it. The cool rain on my legs felt great! I was soaked from head to toe and thank goodness for my running cap. It kept the water out of my eyes.

I finally sloshed my way back to the car after 9 miles, dripping, soaking wet. I checked my split time on Minnie and I had improved my pace by 40 seconds per mile from the first split! Wow. Now if it could just rain like that for every race I could PR without any problems! :)

The run really worked most of my soreness out and it helped me flush a lot of the water weight I was retaining from the gym workouts. I did Day 4 yesterday and although it was still killer, I had to modify the moves much less. And I really concentrated on my form this workout. I'm still having some issues with the side planks and frog push-ups, but I'm getting there. And I managed a 2 mile tempo run yesterday after the workout. I killed it on the treadmill busting out two sub-nine minute miles. Sweet!

Today is day 5 and then two days rest time. I think I shall enjoy my days off by running. HAHAHA! Sad, I know.

Let me just say though that I have a WHOLE new appreciation for all you CrossFit folks!

Today I love: Sugar free jello chocolate swirl pudding. Yum!

And here I thought I was in shape...sorta

So, I bit the bullet and started the Making the Cut workouts this week. Oh. Mah. Gawd. Let me tell you, Jillian is a torture queen. Those workouts are killer!! Funny that my only respite were the sprints she has you do between circuits. I actually looked forward to the sprints to let me body rest a bit and get back to something familiar...running. Day 1 kicked my ass. (I would have usually opted for "butt" or "booty" here to be a little less abrasive, but ASS seemed most appropriate for how I felt after!). I was dripping in sweat and my quads and arms were shaking from the strain. I thought I would get in some decent cardio afterward...thought. I barely squeeked out a 3 mile run/walk. My body was just spent. The Day 2 workout was a little better. My form on all the lunges is improving and I'm finding the exercises I like and the ones I dislike (push-ups SUCK and I totally cannot do them right).

Day 3 was rest day and BOY did I need it. My whole body was screaming at me. All I can say is that Aleve is my friend. No run after Day 2...again just too completely exhausted. I thought I'd fit one in during Day 3 since it's an off weight training day. Nope. The in-laws are in town this weekend and they're a bit high maintenance. I couldn't break away for a run, plus my body was really, really sore and tired. I figured I might could do with the rest.

Today is Day 4 and I opened up the book to look at the workout. It's a repeat of Day 1. The killer one! *&%$! I can do it...I can do it. Tomorrow is a repeat of Day 2 and then two days off. Sweet!

I'm still struggling to find balance between the gym workouts and running. Hopefully I can get through this first week unscathed and settle into a better routine. And hopefully my body will stop screaming at me at some point. Jillian suggests breaking your workouts up into mornings and evenings - weights and cardio. I may seriously have to start doing that. I'm really struggling to fit it all in at the same time.

Happy Memorial Day to everyone. Everyone please take a moment to remember and pay tribute to all of our service men and women and the amazing sacrifices they have made and still make everyday for us.

Today I love: The red, white and blue and everyone who has served to protect it. (Really that's everyday, not just today).

Fitness Test

A couple of friends of mine were talking about this book, Making the Cut by Jillian Michaels and how it really helps you lose those last 10 lbs and gives great results. So, I got on amazon.com and ordered me a copy - curious about the program. I really love watching Jillian on TBL (and Bob too for that matter) and would LOVE to have her/him train me just once and kick my butt. This book outlines a 30 day plan of eating and exercise. The exercise routines are really similar to the CrossFit plans that I've seen. Single sets, medium reps on constantly different muscle groups with no rest. So, essentially your body is getting a cardio workout and you are constantly challenging different areas. I think the P90X is similar too, but I've never really tried it - only seen the infomercial.

She outlines a menu that she wants you to follow for those 30 days, but mainly it's about eating within your caloric allowance (based on your BMR) and adhering to the right protein/carb/fat ratio (mine's 30/40/30) based on a short quiz that tells you your oxidizer type. The diet says to limit the caffeine, processed foods, sodium and sugar as much as possible. And of course, drink lots of water. All doable.

I'm seriously thinking about trying this. I've concentrated so much on running that my upper body strength and ab strength has pretty much been ignored. This was blatantly obvious by the fitness test you're supposed to do before and after. There's an aerobic endurance test (doing step-ups for 3 minutes and then pulse check), ab strength test (as many sit-ups as you can do in 1 minute), upper body strength test (as many push ups as you can do in 1 minute) and a lower body strength test (hold a wall sit for as long as you can). I performed pretty much as I expected, but the upper body strength test threw me for a loop:

• Aerobic endurance = Good (one pulse count away from Excellent! Thanks Running!)
  
• Upper body strength = Below Average (seriously...real push-ups are killer. My little stick arms were shaking!)
• Abdominal Strength = Average
• Lower body strength = Excellent (I held that wall sit forever...I was shocked! Thanks again Running!)

This was a bit of a wake-up call for me. I just stuck with running to stay "fit", but I'm not balancing out my whole body. I need to focus on strengthening my core and upper body as well. I know it will ultimately help my running. But, I always have trouble justifying those "lift" days and time. I just want to run, run, run. So, I think I may try this plan. The workouts are tough, but only about 45 minutes. Adding that plus running will be tough, but it's worth a try.

Got a good 5 miles in last night while the weather is still cool. I slowed down a little from the previous run, but the wind was pretty brutal. Managed to average a 9:47 pace...still below 10:00 so I'm a happy gal!

My question for today then is how do you guys find balance between running and the gym?

Today I LOVE: four day weekends!!!!

Is this Louisiana...in May??

Ok, the weather guy is up to something. I don't trust him. It's been too pretty this week. Lows in the mornings of 57 and highs of 80. And where did our humidity go from last week? It's been perfect running weather. Too bad this is only supposed to last a week and then it's back to the Purgatory that we call "summer" in the deep south....unbearably hot, ungodly humid and mutant radioactive-waste-sized mosquitoes that will suck you dry of any blood cells you have pumping through your veins.

What a difference a few degrees makes though. I went out for a 5 mile run yesterday to enjoy this weather while it lasted. It was cool enough for me to wear my running tights. Remember when you were a kid and a new pair of shoes made you feel like you could run Super FAST?? My running tights do that for me. Anytime I put them on, I feel like I'm the Queen of the running kingdom. Anyway, I cranked out my five and enjoyed every bit of it ...well, except for that first mile. The first mile always sucks. I got back to the house and saw that Minnie said I averaged 9:37 pace for the five! SHUT UP!! I couldn't believe it. I had been feeling a little frustrated because the heat really slows me down. I've been struggling to keep a 10:00 pace on just three miles lately when I run outside. This cool evening run really boosted my confidence back. I'm Ok. I haven't lost my speed and stamina from this winter. It's still there - just hiding from the humidity.

I'm so glad we have a long holiday weekend coming up. Whew - I need it. Hopefully this weather will hold a little longer and I can get some good runs in. Hubby's parents are coming in this weekend, but I can usually squeek a run in before they wake up in the morning. I think I'll still run the usual 8 with the girls on Saturday. I missed running with them last weekend and I really need to get a long run in.

Oh - just have to share this picture. I had a great weekend babysitting my niece. We painted nails (of course) and I let her pick the color. She wanted bright green with blue stars. HAHAHA...She loved it! I quickly took it off as soon as I got home. :) Husband said I looked like a witch. (umm...thanks...hahaha!)



Ok, back to the grind.

Today I LOVE: how frisky my dogs get in the cooler weather.

Food Hangover

If eating healthy and (mostly) sugar-free and feeling great hadn't convinced me, my massive food hangover from last night has. After my workout yesterday (3.5 mile run with sprints on last mile) hubby and I decided to go out and get something to eat at our favorite local eatery. I mentioned that since I upped my workout mileage I've been famished every few hours. This was no different - in fact probably worse. I had just worked out. I'm usually pretty good when we go eat here, choosing the fried shrimp basket with side salad (dressing on the side, of course!). Nope - not last night. My stomach had somehow developed a mind control device and forced my mouth to form the words "Fried shrimp po' boy with sweet potato fries, please" (at least my stomach is polite if not a masochist).

And I finished Every. Last. Bite.

ANNNDDD of course two hours later I felt completely miserable. Acid reflux - check. Distended belly from bloat - check. Sudden urges to rush to the bathroom - check. And I woke up this morning feeling completely sluggish and blah. I was meeting a friend at the gym for an 8:30 a.m. workout. I barely made it through 3 miles of elliptical and incline walking. This, in turn, made me even more mad at myself. So I decided to punish my smart-mouthy stomach and go for a sweaty, humid, jog (or "shlog" - shuffling jog) for 3 more miles outside. It was ugly. But I felt a lot better after that major sweat session.

No more eating like crapola. The moment's pleasure was soooo not worth the 24 hours of pain and suffering. And I didn't like how it affected my workout - at all.

Back on track now.

On goal for 30 miles this week! Sweet! I'll try and squeeze one more workout in on Friday to round out the 30 and then it's on to girl's weekend babysitting my niece!

Today I love: Having a good work-out week!

Pink is Awesome!

Shocker of all shockers on The Biggest Loser Finale last night! It was a night for the older folks to dominate. Jerry - the 64 year old (oldest contestant ever) dominated the "at-home" contestants and lost 177 lbs to take home the prize,and dark horse Helen, won the overall competition at 48. That's right...64 and 48! That's just freakin' AWESOME! How inspiring. Seriously. If I can't get my butt off the couch to exercise and eat right while they can...well, I just have no excuse. Funny too that pink has now dominated for three seasons in a row. Someone from the pink team has won overall for the last three seasons. I knew I loved pink for a reason! It's now synonymous with strength, perseverance and drive.

Good workout last night. I made it up to the gym and got in 3 miles on the elliptical machine (to loosen and warm my legs up) and then 4 on the treadmill. I ran the first three and then did speed work the last mile. I was going to do an arm workout, but I was pretty wiped after that. I stopped there. I'll try for arms tonight.

Do you ever have those times when you feel your running isn't improving? That you've plateaued and you're just not getting the results you want? I've been there a bit the last couple of weeks. I know it's partly because the summer weather really slows me down. Running outside in 90 degree heat and 70% humidity just zaps my speed. That's frustrating to me. I was easily running 9:30 and 9:40 during the winter/spring and now I'm lucky to get under 10:30 in the heat. But I can still maintain a good pace on the treadmill. Last night I was able to hold a 9:15 pace for three miles and then with the speed work I was holding at 8:06 for over a quarter mile at a time (recovery and repeat). So, I know the strength is still there. I just need to keep up the consistency and push myself out of that comfort zone.

Today I Love: that my hubby is meeting me for lunch. Yeah!

WTF?? I lost weight without going crazy?

I've been on a sugar fast now for a little over a week. I gave up refined sugar, HFCS, and only artificial sweeteners in limited quantities. My goal was to do this for two weeks to try and curb my voracious sugar cravings and highs and lows. It really hasn't been that terrible. I stocked up on lots and lots of fruits and veggies and have been munching on nuts and cheese for snacks. As long as I don't let myself get too overly hungry, I'm OK.

And along with giving up the sugars I decided to quit obsessing about the scale. I usually ritually weigh myself every morning and it always sets the tone for the day. "Yeah - you maintained your weight - lookin' good Mr. Cartah!" :) or "OMFG I gained 3 f'in pounds! HOW IN THE HELL did I gain 3 f'in pounds after running 25 miles this week?!??!!!" :( Usually it was more toward the latter. Then I would then obsess about which "diet" I was going to adhere to this week - Atkins, Zone, South Beach, calorie counting, Abs Diet??? All to no avail. I would go back to my overindulging ways by the weekend and be famished and then the whole vicious cycle would start back up.

While I was on the sugar fast I refused to weigh myself. I knew it would be an adjustment and I knew that all that extra fiber and fruit/veggie loading would create extra bloat. So I stayed away from the demon spawn scale. I didn't want to get discouraged. I gave it a week.

I tentatively decided to step on the torture device of glass, metal and digital numbers to see where my (fully naked and after I peed, of course! - gotta get as light as possible...ha!). I felt like a contestant on The Biggest Loser. I had no idea if I had gained or lost weight. I could just hear that scale beeping at me as it determined my weight. And the results were....

2.5 lbs lost!! HOLY CRAP!

I knew I'd had a good week working out. And I really tried to concentrate my eating on stopping when I was full and avoiding sugars. Was I 100% with the sugar avoidance? No. Did I avoid artificial sweeteners like I should have? No. Did I obsess about every little bite I put in my mouth? No.

So, I will continue to limit my sugar intake over the next week and see where that gets me. I have noticed that the sugar cravings have lessened since last week. I'm not shaking uncontrollably and hitting up my friends/office mates/perfect strangers for a "sugar fix" anymore. :)

On other notes....heel pain seems to have subsided. I ran in the shoes again with no latent heel pain this time. I'll try another long run in them and see if they were the culprit.

Today I Love: that it's The Biggest Loser Finale tonight!!!

Bruised heel

Uh-oh...the outer left portion of my left heel is bruised. Not terrible, "I can't walk on it" bruised, but still sore and bruised. And the only thing I can figure out is that it might be my new shoes. I didn't notice anything weird or uncomfortable while we were running on Saturday. But on Sunday I noticed a bit of pain when I was walking around the house barefoot. It's a little more prevalent today. Hmmmm.... I hope, hope, HOPE it's not my BRAND FREAKIN' NEW SHOES that did this. I'm going to check out the insole when I get home to see if I notice anything out of sorts.

I took the day off yesterday from the gym/running. I hit it pretty hard last week - worked out six days and 32 miles (that includes elliptical and running) total. I felt like my body needed a break. I took the dogs for a nice 2 mile trek around the neighborhood. Of course, we had to stop and sniff everything and stop and pee and stop and try and chase the birds and...Oh wait - when I said "we" I meant "they". I certainly didn't stop and pee anywhere. :) (although I did stop to sniff several people's jasmine and sweet olive and gardenia bushes)

This week I'm leaving on Thursday night to go babysit my niece for the weekend. I know I won't get any gym time in between Friday and Sunday, so it's crunch time the next four days.

Oh and I just found out that the in-laws may be coming weekend after next. Great.

Oh and I'm famished too. I really, really am craving an egg sandwich.

Today I Love: that we have a cafeteria in the basement! Egg sandwich - here I come! :)

Good run??

I met up with C. and L. at the trailhead this morning for a good 8 mile run. I ran into them last week and we exchanged e-mail. They asked me to come run with them this Saturday. I mentioned in my last post, I like to run with them because they're a little faster than I am and they push me out of my comfort zone. I totally need that if I ever plan to consistently break the 9:00 mile.

I set my alarm for 6:00 this morning. We're supposed to meet at 6:45 and that would give me plenty of time to grab a bite, drink some coffee, use the restroom and wake-up before we hit the running trail. The dogs woke me up at 5:15 for some unknown reason. Guess they were hungry - little farts. So, I got up and fed them and relaxed at the computer until it was time to go. I don't know what I ate last night that killed me but I started having lower stomach/bowel cramps from the moment I woke up (sorry...TMI, I know). I think it was all the fiber from veggie loading. I took some pepto in the hopes that they would subside within the next hour.

Nope.

They got a little better, but were still there at 6:30. I really wanted to run with them and didn't want to cancel, so I decided to just tough it out and if I had to stop, I would stop.

It was nice and cool this morning and partly overcast, which I thought was a good thing for the morning run. The temperature was cool. The humidity....not so much. I checked the weather.com readings for this morning and we were at 87% humidity and 77 degrees at 7:00. Ugh. Oh, and did I mention that there was NO BREEZE. None. Nada. Zip. I was drenched in sweat by the time we hit the 4 mile turnaround.

Between my nagging stomach cramps, killer humidity and tired, lead-laden legs (I was silly and did speed work last night) my pace was a lot slower than I had wanted. But, C. and L. were struggling too. We all suffered. So, I was glad I didn't hold them back.

We finished strong and averaged a 10:24 pace. I was so glad to see my car at the end. I was spent. I loved running with them and will definitely be back next Saturday (ohh wait - I'm out of town...Ok the NEXT Saturday after that). Running with them really pushed me and the miles flew by on the first half becuase we were talking most of the time. it was a good run, despite all the issues.

Today I Love: My new shoes and socks. It's like running on clouds!!

Who knew running took coordination?

A friend of mine at work goes to a gym across the street during lunch several days a week. She managed to get me a free pass to use one day to check it out and go with her. I finally brought my clothes and decided to go with her on Wednesday. I loved working out during lunch! It felt great, I managed to get 5 miles in (4 treadmill and 1 elliptical). I ate my lunch at my desk while working and when I got home I was done. No hemming and hawing about whether I should go to the gym or run outside or even go at all. No talking myself into going. I was done for the evening. Plus, I didn't gorge that afternoon/evening because my appetite was still suppressed from the workout. PLUS!

Now, the thing is, I really enjoyed going with her. But, I can't afford to join her gym because I've already paid for a gym at home (40 miles away). I did ask about their daily rate and it's $15 each time. Ouch. They only have a daily, weekly and monthly rate if you don't join. Boo. I wish they would do a punch card thing...you know, buy four days and get one free! :)

Funny thing, they had two new treadmills upstairs in the cardio center. I had never seen these and they looked so cool and shiny and new! I wanted to try one out. They were made by Woodway Treadmills . They have a thick, treaded belt and wide running surface. They're supposedly made for the "long run" and give a little more cushion than the normal treadmill. It was really interesting to run on. It was definitely more cushiony and springy than a normal treadmill. So, I can see it being easier on the knees and ankles for someone with joint pain. I really liked the display too. It had a huge display screen that showed you quarter mile laps. And it also showed your pace, avg. pace, distace, cals and time in an easy to view format. There were speed and elevation controls on thumb pads on the front bar which made speed work much easier to control.

Ok, so the bad...this sucker has some TRACTION! I about busted my rear-end several times on this thing. Once I actually stumbled and had to grab the front bar to keep from falling on my face! (yeah - I'm a ball of grace). Ha. Seriously, it grips the crap out of your shoes. You definitely have to pick up your feet when you run. I didn't realize how much I shuffle my feet while running - especially when I get tired. That ain't happening on this thing. It will eat your lunch if you do. So, yes, it does cushion more, but the fact that I had to concentrate on picking up my feet made for a harder 4 mile workout than anticipated.

I went to Varsity Sports (my fav running store!) and bought some new running shoes. I had about 300 miles on my old ones and could tell it was time for new ones. They had the new thorlo Experia socks in - buy one get one half off. Let me tell you - these things are AWESOME! I love thorlo socks already, but these put the old ones to shame. The padding in these are strategically placed at the heel and ball of the foot - where you strike the most. The rest of the sock is a thin, wicking dri-weave material. I love, love, love these things! I may go back and get some more while they're on sale. Funny thing the owner, Ryan was in. He's an elite 7:00 miler and has a Ph.D. in sports physiology. He's a wealth of knowledge and experience and always has great running advice.

Varsity is on Twitter now and I was talking to him about it. He was telling me how they had just gotten started on Twitter and really didn't know much about it. They haven't updated much because he said he doesn't have too much time to get in front of a computer. So I asked him if he had a BB or iphone. Yup - had a BB. I helped him load twitterberry to his phone to update more easily and frequently. He was like a kid in a candy store. :) It was great to finally be able to give him some advice on something for a change!

Our neighborhood is having a garage sale this weekend. I can't decide if I want to participate or not. I re-connected with two running girl-friends last weekend. I trained with them for the Mardi Gras half last year and they run just a bit faster than I do. I love running with them because they really push me. They go out every Saturday morning for an 8 mile run. I really want to run with them tomorrow because I'll be gone next weekend. I may get up and run with them and then just set my garage sale stuff out late (around 8:30). That way I get both in.

Off to the gym now...

Today I LOVE: having a day off!

Saying Goodbye

Goodbye my dear, little friend. I shall not see you for a while. Our relationship is just not working out for me. Although you are always sweet to me, I cannot continue down this path of addiction and co-dependency. Really, it's not you....it's me. I just don't want to be in a relationship with you anymore. I will miss you dearly.

Ok...here goes...I'm giving up refined sugar and fructose corn syrup for the next two weeks. Ack! All my sweet goodness will come from either fruit for dessert or the occasional bit of honey for my tea or smoothies. This will be a HUGE test of willpower, but my sugar cravings/addiction has seriously gotten out of control. And I'm a control freak. I like to micromanage. I like to be in control. I am probably going to be a total beeyotch for the next two weeks (my poor husband). Good thing I'll be out of town partially next week. But, I'm babysitting my niece who loves donuts. That's going to be a true test.

I've logged 10 miles so far this week. Shooting for 30 by the end of the week. On track and the legs feel pretty good. My recovery run really worked the soreness out. I think I'm going to the gym with a co-worker during lunch today to try and get a quick 3 miles in. Then I can hit the gym this evening for some bis and tris work and maybe another 3 on the treadmill or elliptical. While running is keeping my legs pretty fit, my arms and abs have wilted and withered a bit. I want to turn that jello into "hello!".

Today I LOVE: Raspberry flavored seltzer/soda water. Ritz and La Croix make great ones!