Lame I know...

Well I had a blast in MN and now it is back to work.  I have been so busy that I just feel so exhausted!  In fact I was supposed to get up and do my track workout yesterday and I slept in.  Crap, that would mean I have missed 2 of my Run Less workouts.  Last week I skipped my 13 miler because I was running the Warrior Dash.  I had so much fun that I didn't even care.

So today, to get me back on track I will be doing my 7 mile tempo

1 mile warm up
5 miles @ 8:23 pace
1 mile cool down

Thursday - P90X Legs
Friday- Tracy Anderson
Saturday - 15 miles @ 9:08

So I have been lame with my photo taking and this is what I got...

3 reasons why I LOVE going to MN..

#1 Family Time

#2 Lounging by the pool

#3 Shopping at MOA!!  

I almost bought these shoes but held off.  I am kinda wishing I just would have bought them. 

Oh well...

Do you guys love going home to visit?

What are your favorite things to do?

How is everyone's training going?

XX
Sarah

Warrior Dash Conquered!

We survived and conquered the Warrior Dash!  It turned out to be a sunny morning with the rain holding off until about 11 AM.  We had to drive in, park and then take a bus to the starting line.

Warriors
James (my brother)
Melanie (James's wife)
Sabrina(their oldest child)
Heather
Bryan(Heather's husband)
and
Sarah (ME)

After the first quarter mile the course went straight up hill.  The air was super thick and humid and it was a killer.  We had to climb over cars, jump over smaller walls and then duck under barbed wire.  Climb more walls.  Crawl through a black tent, climb over ropes, more hills!  Lots of hills actually.  Slide down a hill, jump over fire (twice) then swim through mud under more barbed wire to get to the finish line.

We had a BLAST!!  This will definitely be a race that we will be doing every year.  Distance: 3miles Time: Unknown and who cares :)

Melanie and Sabrina

Heather and Bryan

James and Me

Before the race, don't we look so nice and clean!

More fun pix.

After the race!  MUDDY

Sabrina and Mel

Warriors!!!

Unfortunately Bryan was too speedy and was completely washed off before we met up with him so we didn't get his picture.

Cons:  They need way more spray water at the end to wash off.  There was only 1 large water sprayer but there were too many people who needed it so we were all jammed together trying to get clean.

Pros: Everything Else!!

If you haven't signed up for your Warrior Dash yet I highly recommend it!!

Happy Weekend!

XX
Sarah

Today at the Gym

Pulled Sarah and Scott out of bed at 5am to attend a 5:30 class.

Love a good plank.  Or as Dena would call them.. an active rest.  It was a great workout. 

Then we ran back to my apartment.  It is almost exactly a 5K back to my place from the gym.  So once we got going and feeling great we ran it in what I think it a pretty good time.

Here is the watch for the end time. We had an overall pace of 8:19.

Then finished it up with a nice protein shake.  Sarah brought some muscle nog along so I could try it.  So so good.  I will be ordered some for sure.

Now just hanging today and hoping that it doesn't rain tomorrow for Warrior Dash.

Anyone else doing the Warrior Dash tomorrow?

Heather

And the Training Begins...

On Monday I started my NYC marathon training.  If you remember I have decided to follow the Run Less Run Faster  training plan for a 3:40 marathon.  I was originally going to shoot for the 3:30 but right now it is a little fast.  I may work up to it.

Monday's Workout
3x1600m with 200 RI @ 7:02 pace (really I was supposed to do 1 min RI but that was just not enough time for me to fully recover.  So I would walk the 200m before I started up again.

10 min warm up
1st mile @ 6:58
2nd  mile @7:00
3rd mile @ 7:15 (I could have kept my goal pace for this but thought I lost my keys and slowed down to check. At which point I could not pick it back up.  I was just tired)
10 min cool down

Overall I felt better and stronger since the last time I did these.  Which is a good sign!

Tuesday I headed back to MN to spend the week with my family as well as run the Warrior Dash.

Yesterday had lunch with Scott, my Brother and Sister.  We had salads with crispy procuitto on it.  SO good!

I swam and played with the kids but that was about the extent of it.

This mornings workout.  Bryan the speedster came and ran with me.  It was already in the mid 80s and the humidity has been the worst I have ever felt.  Today it is supposed to be up to 110-112 with the heat index.  Needless to say I was sweatin bullets.

Anyways the workout was supposed to be 2 mile warm up, 2 miles at 7:35 pace and 2 miles cool down. Because I ran with Bryan I changed it up a little because he is so fast.  While he was just strolling a long I was breathing very very hard lol!

Mile 1- 7:59
Mile 2- 7:17
Mile 3- 7:31
Mile 4-10:13 ( I had to stop and take a little breather before we started back up)
Mile 5- 8:46
Mile 6-8:18

As you can see the beginning of the run was much faster.  I was tired when I got home and so sweaty that my whole face was burning from salt.  So I did what anyone would do and decided to jump in the pool!  Ahhh so refreshing.

Tomorrow I will be going to Heather's Gym and then Friday is 13 miles @8:53 pace. Saturday will be the Warrior Dash!!  Woohoo!

Anyone else have any big races or fun races coming up?

I almost found some running flats!  Will post what I find soon.  Anyone into barefoot running without the toe flats?

How about the mudder buddy?  I think that is what it is called?

XX
Sarah

Myrtle Beach Recap

I know that Sarah posted a couple pictures from our trip already but I thought it wouldn't hurt to post a couple more. Our trip was filled with tons of swimming..

Going to the beach only at night.  It was so hot there and combined with the two shark sighting that happened while there which made the lifeguards clear the ocean both times we felt it was best to only visit the beach when it was cooler and were not going to be swimming in the water.

Lots of dancing.  This is Elsa group that took fourth in the overall finals.  They totally rocked it.

Below is the costume Grace wore for the dance that took 2nd overall in finals.  Wish I had a picture of the entire group but I don't so this picture will have to do.

It was a great trip.  We worked out all but one day while we were there.  Ate tons of salads and had tons of fun hanging together.  But now back to the grind

My brother and his family are here and Sarah gets here today!!  Love summer for many reasons but one big one is that everyone comes to visit.

My brother also loves to work out so we just got done will a killer stair/run workout and snapped this picture.  It was a great one and I swear it was like 100 out with about 70% humidity.   Anyone else feeling the major heatwave that is going on right now???  It is killer.   My workouts this week will be all Kinetic Edge classes.  I am taking all my family there for classes this week as well.  For all those of you that have asked about the gym.. yes it is only in one location as of now.  It focuses on mainly Kettlebells but he likes to throw in some plyometrics to I think break it up a little.  It is intense and unlike any gym I have ever been to and I totally love it.  If anyone of you are ever in the area email me and I will hook you up with a class to try it.  You will be hooked. 

We are all doing the Warrior Dash this weekend.  Anyone else done it yet??  It should be super fun.  If you have done it let us know!! How was it?  Any tips we should know?

-Heather

Warrior Dash

The Course at Afton Alps

Well, I just signed up the the MN Warrior Dash!  Heather and I will be running this and we are trying to talk our 3rd sister Jen into doing it with us.  Looks like some crazy fun!  I found some pictures on their facebook page to give you an idea of what we are in for.  We shall attack and conquer!