15553 total / 324 in 2018

5k-24:19 10k-49:59 10 miles-1:25:09 Half marathon: 1:50:31 Sprint triathlon-1:28 Olympic distance triathlon-3:09 Half Iron Man distance triathlon-6:30:05

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  1. RUN
    Mountain Goat Training Week #... 5.13 mi 00:47 09:09 pace

    Ran 8:1 run/walk intervals. Goal was to run the 8 minute segments faster than my usual easy pace. First 8 minute run at warm up pace. Next three 8 minute runs segments at tempo pace (8:24, 8:28, 8:... read more

  2. Shared Photo

    Mountain Goat race statue at the highest point in the course.

  3. RUN
    goat training 6.01 mi 01:00 09:59 pace

    First time on the course this year! Always my favorite race. Who doesn’t love 10 miles of uphill?? 565 ft elevation gain total for the race, this is the front half hills. 8:1 run/Walk intervals and... read more

  4. VELO
    Spin Class + weights 17 km 00:49 12.9mph pace

    Post- 24 hour call shift, took it easy. Weights afterwards. Increased weight on biceps, triceps, back, adductor, and leg extensions all by 5 lbs.

  5. RUN
    Mountain Goat Training Week #... 4.63 mi 00:47 10:07 pace

    First week of structured training for 2018! Mountain Goat road race is 12 weeks away. I haven't done any real structured runs since last July when I hurt my knee. This was like brushing off th... read more

  6. VELO
    Spin Class + weights 17.5 km 00:53 12.3mph pace

    3 blocks, first 2 blocks were alternating climbs with sprints in increasing amount of time and resistance. Last block was all sprints. Followed with weights. Up to a 3:22 continuous plank and 7 min... read more

  7. RUN
    good Pi run 3.14 mi 00:30 09:33 pace

    Busy day, but I squeezed in a few miles. 45 degrees felt amazing!!

  8. RUN
    7 miler 7.06 mi 01:11 10:03 pace

    Talked the husband into an extra mile around the halfway point:) 30 degrees felt amazingly warm! Training starts next week, first race 12 weeks away!

  9. VELO
    Rhythm Cycle class + weights 15.5 km 00:48 12.0mph pace

    I call this the "all standing" class. Quads are always toast by the end. Lots of faster run segments mixed into slower, higher resistance segments. Followed with weights.

  10. RUN
    4 miles in the snow 4.11 mi 00:41 09:58 pace

    Another 10 inches of new snow yesterday, so still in Yak Trax, and windchill in the single digits, so kept it short at 4 miles. 8:1 run/walk intervals. Hoping that once spring hits it feels easy to... read more

  11. VELO
    Spin Class + Weights 18 km 00:50 13.4mph pace

    My favorite instructor. Hill climbs alternating with sprints. Follwed with weights.

  12. RUN
    5 mile Richmond Rd-Cornflower... 5.09 mi 00:53 10:24 pace

    Another snowy run, still in the yak tracks, makes my slow run pace even slower. 8:1 run/walk intervals.

  13. VELO
    Spin Class + weights 18 km 00:50 13.4mph pace

    Good class, mixture of hill climbs and speed intervals. Preceded with upper body weights, plank (3 minutes), wall sit (4 minutes), 20 push ups, 10 burpees, 20 lunges with 15 lb kettlebell in each h... read more

  14. RUN
    9 miles Minoa village 9.04 mi 01:36 10:37 pace

    Snowy and windy, 19 mph winds pelting snow in my face the whole way. Yak tracks were a necessity today for sure. 8:1 run/walk intervals, just kept on going:)

  15. RUN
    4 miles treadmill 4.25 mi 00:42 09:52 pace

    Progressive increase in running pace throughout, topped out at 8:20 for the last little bit. 8:1 run/walk intervals, quarter mile cool down.

  16. RUN
    1 mile treadmill test run 1.14 mi 00:11:30 10:05 pace

    Decided to see if my foot would behave if I ran, since my plan is to run both days this weekend. Felt fine in a different pair of shoes from the ones I wore yesterday. I think my shoes ARE the culp... read more

  17. VELO
    Spin Class 16.5 km 00:53 11.6mph pace

    The all-standing spin class. Music was all from musicians that have played at Super Bowl half time shows in the past. Lots of intervals, lots of sweat. Foot felt fine. Followed with weights.

  18. RUN
    A terrible 6 mile run 6.09 mi 01:11 11:39 pace

    My left foot/ankle was acting weird yesterday. I would be walking along normal and then all of a sudden sharp pain sort of mid-foot on the top for absolutely no reason at all. It felt like somethin... read more

    • Helene W.
      Helene W.

      Do you lace your shoes just a little tight? The laces on top of your foot may be just a little too tight. Just a thought. (Been there, done that.)

      21 days ago Like

    • Michele R.
      Michele R.

      I have done that and actually had bruises on the top of my foot. This all started when I hadn’t run for a week or worn my running shoes. Feels like my ankle needs to “crack” or something? So weird...

      21 days ago Like

  19. VELO
    Spin Class 17.5 km 00:50 13.0mph pace

    Great class! 4 blocks adding resistance with each block: seated climb, seated sprint, standing climb, standing sprint. Repeated 4 block sequence once (8 blocks total).

  20. VELO
    good Spin Class and Weights 17 km 00:53 12.0mph pace

    This class is all standing! You ride to the beat of the song. Speed intervals interspersed. Followed with weights.