Miles:
3203 total / 215 in 2012
Goal:

Dream big and fail more! Marathon #2 and PB's in every distance. Yoga for balance and connection. Enjoy the journey.

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Entries

  1. Shawna L.'s Photo Shawna
    FIT
    good Yoga 00:25

    In an effort to fit more yoga into my day, I am trying shorter sequences on days I don't have time to do a full hour. Better than Coffee yoga while drinking coffee may just be the best start to a M... read more

    about 4 hours ago
    • William R.
      William R.
      William R.

      Nice Yoga work and I hope you rewarded yourself with a big cup o joe.

      about 3 hours ago • Like

    • Show 2 more comments...
    • Vern M.
      Vern M.
      Vern M.

      Nice shift in your yoga focus, Shawna! The biggest thing I learned in the year-plus that practiced daily was that as little as 15-20 minutes every day made me feel better than an hour plus 2 or 3 times a week, and I'm trying to get back there. Those look like good videos!

      about 2 hours ago • Like • 2 people

    • Shawna L.
      Shawna L.
      Shawna L.

      Thanks everyone. @Barb - I had coffee and yoga. I was figured if they were claiming the yoga was better than coffee, it would be out of this world if I added the coffee while doing yoga :) @Vern - I will keep that in mind. Thing is that I use yoga for strength and the longer sessions provide that for me. But I do like the idea of fitting it in more regularly by doing the shorter sessions too. Thanks for sharing your perspective.

      about 1 hour ago • Like • 1 person

  2. Shawna L.'s Photo Shawna
    FIT
    great Yoga - Mental Clarity and Sta... 01:00

    Ah, I needed this. Yoga Today's free class of the week was standing poses with a clear focus on alignment. After a high mileage running week, getting the bones and muscles back in alignment was jus... read more

    1 day ago
  3. Shawna L.'s Photo Shawna
    RUN
    tired Character building LSD 26.5 km 02:55 10:38 pace

    -12 degrees feeling like -21 with the wind chill, wind gusts up to 48km/h, a lot of snow and a long run - not a great mix. Thank god for running partners because I don't know if this one would have... read more

    2 days ago
    • Robin B.
      Robin B.
      Robin B.

      Indeed...you did better than me I bailed after 12 miles....same conditions here. Well done.

      2 days ago • Like

    • Show 16 more comments...
    • Sole Of Foot
      Sole Of Foot Nice Job
      Sole Of Foot Nice Job:

      Thanks for sharing your weather with us. It was nasty down here for today's run too! They are saying mid thirties by mid week. Heat wave. Keep up the good work!

      1 day ago

    • Barb G.
      Barb G.
      Barb G.

      definitely sounds like one of "those" runs. good for you for pushing through! :)

      about 16 hours ago • Like

  4. Shawna L.'s Photo Shawna
    RUN
    good Recovery and birthday run 7.5 km 00:48 10:20 pace

    Today is my daughter's 7th birthday and as part of her celebrations she wanted to run 2kms with me. I am supposed to be giving her gifts on her birthday and she gave me one. Such a lovely run just ... read more

    3 days ago
    • LeahP
      Leah You're an Inspiration
      Leah You're an Inspiration:

      oh this touches my heart Shawna - wonderful run and a 2k birthday run with youre girl !!

      3 days ago

    • Show 14 more comments...
    • Alicia C.
      Alicia C. You're an Inspiration
      Alicia C. You're an Inspiration:

      What an inspiration you are to your daughter!!! Love hearing this!!

      3 days ago

    • Trish L.
      Trish L. You're an Inspiration
      Trish L. You're an Inspiration:

      Sounds like a great way to celebrate with your daughter on her birthday! Happy 7th birthday to her!

      3 days ago

  5. Shawna L.'s Photo Shawna
    RUN
    good Tempo Thursday 16.25 km 01:38 09:40 pace

    Was a bit nervous for this one as I felt a touch out of the running groove because of my step-back week. But it all came back to me. Ran with my group. Slow on the way out and tempo pace on the way... read more

    4 days ago
  6. Shawna L.'s Photo Shawna
    RUN
    good Hill Repeats 8 km 00:49 09:55 pace

    After vacation and a step-back week, it is time to get back to the hard stuff. 3K warm-up followed up with 6 hill repeats and a 2K cool-down. Felt good to run outside again and to push myself. I g... read more

    5 days ago
  7. Shawna L.'s Photo Shawna
    FIT
    good Yoga - Embracing Abundance

    Some yoga before the long car ride home. It has been a great trip and my kids have walked miles and kept up to their very energetic parents. There has been abundance everywhere on this trip and I t... read more

    6 days ago
  8. Shawna L.'s Photo Shawna
    RUN
    good Hotel treadmill 12 km 01:12 09:39 pace

    Fabulous run before we head back out to celebrate carnaval. Loving Quebec city. Will catch up on all of your workouts when I get back home. Have a great Monday.

    7 days ago
  9. Shawna L.'s Photo Shawna
    RUN
    Hotel treadmill 8 km 00:49 09:51 pace

    Morning run on the hotel treadmill followed up with stretching and planks. Lots of walking yesterday and we are loving Montreal. Such a fabulous city. Celebrating 11 years of marriage today to Mich... read more

    10 days ago
  10. Shawna L.'s Photo Shawna
    FIT
    good Yoga -waking up the spine

    Nice short yoga sequence in the hotel while the rest of the family woke up and got ready. Perfect.

    11 days ago
    • Lisa CP
      Lisa C
      Lisa C

      That's awesome, Shawna! Your spine is up and ready to enjoy your vacation.....look forward to reading about your vacation workouts!!

      11 days ago • Like

    • Show 7 more comments...
    • Rose
      Rose
      Rose

      You must have been ready for anything after this session! Great practice, Shawna.

      11 days ago • Like

    • Brenda B.P
      Brenda B.
      Brenda B.

      Great wake up there Shawna!!

      11 days ago • Like

  11. Shawna L.'s Photo Shawna
    RUN
    alright Long run of the week 16.72 km 01:44 09:59 pace

    Needed to get my long run in before leaving for vacation and fortunately it was a shorter one thanks to the reduced mileage this week. Started off sunny and warm but the temperature dropped while ... read more

    12 days ago
  12. Shawna L.'s Photo Shawna
    RUN
    good Playtime 10.7 km

    Sunny, sunny day and 8 degrees celsius means it is time to play outside. Left the Garmin at home and ran this one based on fun and feel. If it felt good, I did it. Mostly kept it at a steady pace ... read more

    13 days ago
  13. Shawna L.'s Photo Shawna
    FIT
    alright Yoga - Relieving Neck and Sho... 01:00

    This is yoga today's free class of the week and it focuses on neck, shoulders and relieving stress. It is a hatha blend and is quite gentle. The session was slow and since I have a lot to do today... read more

    14 days ago
    • William R.
      William R.
      William R.

      Very nice despite not what you really needed.

      14 days ago • Like • 1 person

    • Show 6 more comments...
    • LeahP
      Leah
      Leah

      Its so hard to finish when the mind will not settle . you did and this benefited you in ways you do not even know - Sorry Ive missed some of your posts my friend - I think you are exceptional !!

      14 days ago • Like • 1 person

    • Marina S.
      Marina S.
      Marina S.

      You win some, you lose some, but ya know, it's all good. Might not have been what you felt you needed, but I'll bet you there were some great benefits. And you were exactly where you needed to be in the moment.

      14 days ago • Like • 1 person

  14. Shawna L.'s Photo Shawna
    RUN
    good LSD 22.92 km 02:26 10:14 pace

    A bit icy in spots out there but still a really nice run. I was well rested and it made all the difference. Have a great Sunday!

    15 days ago
  15. Shawna L.'s Photo Shawna
    FIT
    great Restorative Yoga 00:30

    Energetically wise, this has been a tough week for me. I have been feeling the accumulation of miles so restorative yoga was the prefect antidote. That and a morning spent with a good book and som... read more

    16 days ago
  16. Shawna L.'s Photo Shawna
    RUN
    good Recovery Run 10 km 01:05 10:26 pace

    Ahhh....a recovery run was just what I needed. If you had told me that running this morning would feel good, I wouldn't have believed you. But taking this one nice and slow after last night's tempo... read more

    17 days ago
  17. Shawna L.'s Photo Shawna
    RUN
    alright Tempo Thursday 13.16 km 01:17 09:28 pace

    Not a pretty night out there. Cold, sleety rain was on tap. Tonight was a group tempo so we headed out slow for the first half and brought it in at tempo pace. As usual, ran some of the splits too ... read more

    18 days ago
    • William R.
      William R.
      William R.

      Nice keep at it you will get it.

      18 days ago • Like • 1 person

    • Show 18 more comments...
    • William R.
      William R.
      William R.

      SHawna stick with McMillan and they will not fail you. If you run a 5K or 10K at race pace after a month or so I would look at that as to weather or not to add this number in to the calculator. There plan when coached calls for this every 2 to 3 months. You are being very smart about it.

      17 days ago • Like

    • Becky M.
      Becky M.
      Becky M.

      it is harder than one would think to actually run slower. I was trying to run my long run today at 6:30-I had one km out of 26 that was 6:29-I just gave up and went with how I felt becuase it was mentally taxing to slow it down. Who knew we would have THIS problem LOL!

      17 days ago • Like

  18. Shawna L.'s Photo Shawna
    RUN
    great Marathon Pace Run 10.27 km 00:59 09:18 pace

    Finally was able to get back outside for a run and it felt fantastic. I needed this so badly and I felt like the air, trees and river were all pumping life back into me. I ran this one a bit too fa... read more

    19 days ago
    • Abby D.
      Abby D.
      Abby D.

      Great run, Shawna!

      19 days ago • Like • 1 person

    • Show 15 more comments...
    • Evelynne K.
      Evelynne K. Nice Job
      Evelynne K. Nice Job:

      Excellent work hitting your marathon paces. Just awesome that this run in the outdoors was so lovely and invigorating. :)

      18 days ago

    • Chaya R.
      Chaya R.
      Chaya R.

      This sounds like a lovely run, Shawna. That "pleasure in movement" you describe is such a balm after some harder runs. Glad to hear you've got some zip back!

      18 days ago • Like