Eye candy!!

Here are some of my favorite running gear must have's:

Gymgirl ultra from http://www.skirtsports.com/

Kendall Kollection. LOVE this skirt

Wondergirl Tank Black.

Asics Arm Warmers

Today a great run. Met a friend for a quick four mile run. Not my fastest, but I can see my times getting down. I am hoping my 5K will be 7:30 pace by my May race. We will see. Pace leading is over for a few weeks, so I get to work on my pace for two extra runs.

This last two weeks here is what I have done:

Today:

 4 mile run. 1-8:00 2-7:44 3-8:49 4-8:53

Saturday:

2.75 miles Pacing one of my gals. 9 min pace

Friday:

10.5 mi / 01:36 09:08 pace Did first 6 miles at 8:28 pace, then met a friend for the rest. Felt ok until mile 8 then ouch...cramps...cramps..oh heck where is the bathroom cramps. At least the miles are in the bank.

Wednesday:

Swam in the am for an hour.

I took one of my son's to track with me. Ran about a mile or more with him, but only ran 1-400 (1:27) which is what was on tap for track. Oh well, at least time spent with my cute Ayden.

Tuesday:

House of Pain – 01:00 hour~ 

120 calf raises, 300 situps in sets of 50, hamstring curls 20 each leg, 3x 1 min wall squats holding 10lb weight with legs (think squeeze the 'no no' muscles), Ladder lunges. 30 second to do 1 lunge each leg. Then 30 second to do 2 each leg. Your rest is how much time you have left. After 10 lunges each leg you get 1 min to complete. I got upto 20.

Monday:

6 mi / 00:52 ~ 08:39 pace  Slow, calf sore. One really big hill slowed me way down. Good run with a friend, so it went really quickly as we chatted like old bitties the whole way

Saturday:

April 3

Pace lead run – 11 mi

Sometimes it hurts to run slower. My gal had a rough time holding the pace, we had to slow way down. I did have her at 9:13 pace for the 8 miles, then she tanked with those dread 'I'm gonna poop myself' cramps. So we cut the miles short. Oh well, I'll just have to go back to running extra miles before pace leading.

Friday:

April 2

House of Pain – 01:00 Arms, press, lat press, bench incline and on flat bench. Ouch my pecks hurt. Then 1/2 hour of massage/stretching from my coach. I cried like a little baby. But my calf and hammy doesn't hurt as bad.

Thursday:
April 1

First Thursday Run – 6.5 mi / 00:50 07:41 pace First Thursday run. It's fun to run with friends and hubby. I always push myself harder. Kicked ASS! But had stop breaks at lights and crossings so could catch my breath.

Wednesday:

March 31

track – 3.5 mi 12x200 with 200 rec jog

Tuesday:

March 30

great4 x .25 mile hill repeats. – 3.1 mi 4 x .25 mile hill repeats with 1 short hill repeat (1:36-1:31-1:36-1:42~~:40)
House of Pain for 1 hour

Monday:

March 29

Swim – 01:10 freestyle for 1 hour 10 mins. Must learn to pace in pool. first 1/2 hour was fast, slowed way down rest of swim. Great workout.

Saturday:
March 27

Pace leading run. – 11 mi / 01:42 09:16 paceTrying to get my gal to run 9:20 pace, she did really well. Proud of her

Friday:

March 26

12 mile Bike ride to mark course for Saturday's run

4 mile run with hubby

Thursday:

March 25

House of Pain – 01:00 45 hamstring ups on step each side-45 double hamstring ups-45 lunge lifts each leg-45hamstring with ball- calf raises foot straight, foot in, foot out and then single leg straight, in and out. Total of 270 calf raises (my arch cramped) 2-1 min chair po... read more

45 hamstring ups on step each side-45 double hamstring ups-45 lunge lifts each leg-45hamstring with ball- calf raises foot straight, foot in, foot out and then single leg straight, in and out. Total of 270 calf raises (my arch cramped) 2-1 min chair pose knees in perfect par to gound (ouch quads pissed here) 50 twist lunges each leg with 20lbs-50 8count bodybuilders-50 push ups Now that's how we do it in the House Of Pain. Now you know why I call it that.

Wednesday:

March 24

Swim in am for an hour

Track Did 30x`00's and 2x800's 4 miles ish? more?

Tuesday:

March 23

Hill repeats – 3 mi 1.25 mile warm up. 2 long hill repeats and 2 short hill repeats.

1:36-1:34 -:39-:44-:39-:37 1.25 mile cool down. I would love to be done with this broncitis. Any day now.
Then House of Pain – 01:00hour 21 curl ups-15# ~300 sit ups~50 ab swing legs w/ partner throwing them~recline curls w/ 25# 45 of them~10-8-6 pull ups with partner help~10#'s row ups, v ups, and snatch 45 of them~30 side leg lifts with partner help in side plank

Monday:
March 22-freaking broncitis.

There that should give you an idea of my workouts.