18 Miles and the Roller Derby =)

These last few weekends have been great! Last weekend was Les Miserables and then my friend surprised me this weekend with tickets to the Roller Derby.  There is nothing quite like spending the evening watching HoJ Simpson take down Leigh Vem Bruised. =) 

Amber and I with CICI before it started.

Fun Fact: In Denver alone there are 109 Full Member Leagues and 53 Apprentice Leagues. It is Roller Derby Madness around here. I love it!

Now down to serious RLRF business.  First, another shout out to Sarah who ran her 20 miles at an 8:19 pace! That is very awesome and very inspiring.  Also, I ran my 18 this past Saturday at an overall pace of 8:44. This was according to my garmin which always seems to be a little faster then most so I would imagine I came in a little slower then that. But non the less I took the first 13 miles real easy hanging around a 9 minute mile or so and then picked it up and ran around 8:15's or so to finish the run. It was a good reminder to me that if you start easy you can finish strong.  I hope to do something similar in my marathon this December but I guess we will see how it all goes!

This weeks workouts.

Monday: Total Conditioning
Tuesday: Speed 2x1200's and then 4x800's with 2 minute recovery
Wednesday: Bike 15-20 miles easy
Thursday: Tempo 1 Mile easy with 5 Miles at pace
Friday: Total Conditioning
Saturday: 20 miler (Let's hope I don't bonk this time around.... my last 20 didn't go so well.)

Has anyone else been to see the Roller Derby?
-I hope to go again

What are you workout plans for the week?

Who else is doing RLRF? Do you like it?
-So far I am liking it a lot. 3 days of running a week is great. Gives me lots of time to spice up training.

Happy Running -Jen

Monday FunDay

I returned from Minnesota last night exhausted and very full from all the eating. Came home, unpacked and went straight to bed. Who knew walking all over the fair eating all kinds of foods would be so exhausting.

This pic to the left is a piece of cheesecake dipped in chocolate. it was so good. I don't normally love cheesecake but for whatever reason this was delish.

I am now into workout week #3 of my FIRST training plan. Here is how it's gonna go down.

Monday: Total Conditioning

Tuesday: 1 Mile warmup followed by a downhill ladder...typically I am used to going "Up" a ladder. But hey, I am not going to discriminate and starting with the longest interval first sounds kind of nice =)

         1x1200, 1x1000, 1x800, 1x600, 1x400 and 1x200

Wednesday: Swim for 1 hr. I typically ride my bike this day but I have been feeling my IT band while biking and felt it a little on my run last Saturday so I am going to give the bike a rest.... I may need some kind of strange adjustment.

Thursday: 7 miles with 1 mile warmup 5 miles at 8:05 pace and 1 mile easy

Friday: Not sure yet... either total conditioning or another swim.  

Saturday: 17 Miles around a 9:00 minute mile. My 15 miler felt so good last week I am interested to see how this one feels. I hope all my long runs feel great but as most of us runners know some just feel like crap.

I am also going to be cooking a lot this week (now that I have a menu) so hopefully I cook up some good treats! For dinner tonight, it is Roman Style Chicken. I haven't made this recipe before so I'll let you know how it is. But I typically find Giada recipes delish.

Happy Running and may you Monday be a funday.  -Jen


What is everyone else cooking for dinner?

How did Hurricane/Tropical Storm Irene turn out for everyone?
-We are SO glad Sarah and Scott are A.O.K and the only damage they have are water bubbles in there wall.... which apparently have shown up during previous rain storms.... Sarah, maybe call your landlord? that doesn't sound too normal.  Check out the pic here.

Is everyone ready for Fall?
-I am, I am ready for cool crisp air and pretty leaves. I love fall

Summer Love and Fall Training

Workouts this week have been great. Monday was Total Conditioning, Tuesday was running club and Wednesday was a rest/laundry day.....

Today I am heading out the door here in a few to get in 9 or so miles on some new trails with some friends.  Should be good. Friday I am going to either swim or bike followed by a 5k time trial this Saturday. For some reason I am not nervous yet for my 5k time trial. I am about to start training for my fall/winter marathon. (California International Marathon, Dec. 4th) So although I already have an idea of what I am shooting for (finish in 3:40 or faster....), I am wondering how ready I am to go for that goal. I am going to use this 5k as sort of an indicator on how much fitness I either gained from recovering from my last marathon or lost.....who knows. But either way, I am going to head out as scheduled on the FIRST training plan. Same as Sarah. 

But, I want to be sure I have finished up my summer with all the things summer can bring.  Who loves Smores'. ME.

I was able to get in some good summer lovin' and visits with family. Who else loves hanging out with the cutest nieces and nephews in the world? I do. I feel SO lucky to have them. 

Look at these amazing cousins. This is Samantha, Autumn and Allae and Colton. Now, check out what they can do!!! Great workout.

TOTALLY AMAZING.

Despite the fact these crazy talented kids looked totally in control. I was nervous taking the pictures.... you guys are awesome.  Maybe you can teach me sometime?

Plenty of stops at my favorite place to get Fried Shrimp. LOVE YOU GRAMPS. (one of his favorite spots.)

And lots of working out with my family. Heather is into posing a lot lately. So I do my best to look ready and rockstarish but she is obviously much better at it....

So now that summer is winding down. Whats next?  For me, the marathon and that is about it. I will continue to cross train more and run 3 days a week and hopefully get faster..

Whats next for you?

Any fall/winter races?

Anyone else running California International?

What are some of your favorite summer foods?


Have a great week all!  -Jen

Check it out! I WON something awesome =)

Saturday night I went to the Redline Running Club's bi-annual potluck and WON the ROTHY =) 

Redline Runner

Of

The 

Half

Year Award!!

I can't believe it.  I am not quite sure why they picked me.... but they did and it made my whole day! I won something and I have the totally awesome shorts to prove it.  I plan on putting these puppies on and debuting them shortly.... stay tuned.

Thanks Redliners. Our club is amazing.  The peeps I train with are super motivating, inspirational and very fun to be around.  We all share a total obsession with running and have been able to build a support system through this club.  We really are a team and I just couldn't be happier.  YAY to our coaches Josh,  Doug, and Kim for putting up with all my crap and making me realize that I can be better.

Below is a lot of my fellow Redliners right after our Predict a 5k workout.

For the predict a 5k workout each individual picks a time that they will complete the 5k in.  We are not allowed to wear watches, music, or anything else that might give us a sense of what pace we are running.  All we get is to listen to our breathing and hope that through all of this training our bodies can recognize what pace we have chosen.  We weren't allowed to pick our actual 5k pace either.  Seeing as how I have the marathon coming up in 1 week, I chose my marathon pace.  Some chose what they would consider there 10k pace and others just picked a pace they figured they could feel.  And so as results went, the person who was the closest to there designated pace won, and the furtherest away lost. It was way fun and I highly recommend doing one on your own every so often to see how in tune you are with what pace is what.  Great workout =)

Also, I'd like to give a HUGE shout out to my brother James.  I sucked him into coming coming to Lifetime with me for 1 week to show him how crazy hard the classes were. So because he loves me he agreed and although Barbell and Total Conditioning kicked both are A**'s (literally, these classes are tough) he ROCKED it.  I was proud to be his little sis. 

So James, you are joining right =) 

This Pic was taken right after Total Conditioning class.  We were wiped out. Apparently doing 150-200 pushups with variations that include loads of mountain climbers, bear crawls, jumps, lunges, leaps, turns, body bars, bands....and the list goes on and on will wear you out.

and P.S. my Friday Night BBQ chicken sandwiches were delish.  Sweet potato, watermelon and roasted green beans for sides.... I love food.

Anyone else out there in a running club?

If so, have you ever won anything as cool as these shorts!?!

Who else is running Grandmas? We'd love to meet up!

What is your favorite Carbo loading meal? and why?

Anyone have a gym class that is crazy hard?

I find they are few and far between but for some reason I am lucky enough to live right next to the Lifetime fitness that employs a lot of there regional peeps including instructors.  These people are the ones they send out to train all the others.  I feel lucky.

Happy Running - Jen