Work it out, work it out

I’m happy to say that I had a pretty great birthday week – No, I’m not actually one of those crazies that celebrates their birthday for a whole week.. I barely even celebrate the day. But, my birthday was last Monday, and I had a great rest of the week.

Tuesday I wasn’t able to make it to the gym so I did a short workout in my garage gym – that workout whooped my ass. My legs were sore for 3 days!

tuesday legs home workout

Wednesday I headed to the gym for a stellar arm workout. I LOVE going to the gym. It is seriously the highlight of my day & I continuously look forward to it. When I was running, I rarely looked forward to a run – I loved long runs, but the midweek short runs were doing nothing for me. I ran because I had to in order to keep up my base, not because I wanted to.

Thursday was a rest day – I decided that I HAD to go Christmas shopping this day, so I went after work. I found a few gifts for family, and a few gifts for me! (it was my birthday week after all).

Friday right back to the gym for legs legs legs-
cable seated row 12, 10, 8
deadlift 3 x 8
smith machine squat 1×12 2×8
DB lung 3 x 12
leg press 15, 10, 10
standing calf raise 3 x 12
leg extensions 3 x 8

Saturday I woke up early and headed to the gym for ARMS.

Sunday was a rest day & food prep day. I spent pretty much the entire day in the kitchen. I do multiple things while I’m cooking so it usually takes WAY longer than it needs to.

I made:
ground turkey
shredded chicken (we had this for dinner)
steamed carrots
steamed broccoli
quinoa
boiled eggs
sauteed brussell sprouts
baked sweet potatoes

 

Have a great week! Only 5 more working days until Christmas!

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Life is Beachy Keen: Weekly wrap up

We’ll wrap up the week in a second, but first can we look at this picture:

He’s totally pouting because he’s stuck. This picture makes me laugh so hard.

There we go, now he’s a little happier!
Who knew dirt bikes could have training wheels?


moving on …..

Last week was pretty successful – I felt good, felt like I was getting into the swing of things.

I just took last week one day at a time, and did what I wanted to do. I think it worked out pretty well:

Monday: 2 mi run TM  + WOD
Tuesday: 2mi run TM + WOD
Wednesday: Rest  {I ended up getting home from work really late}
Thursday: 3mi TM
Friday: Rest
Saturday: 14.27mi run (8:32avg)
Sunday: “rest” aka painted & cleaned the house all day
Total miles: 21it’s probably bad that I ran more miles in one day than I did the rest of the week.

 

 

The wall isn’t actually white – the color is called cookies ‘n cream- it’s a darkish off white color.. I know, my description skillz are awesome! AND I know you are totally jealz of that outfit … I never left my house -okay, fine,  I did run to the gas station real quick,  but that store is full of shrimpers .. no one was looking @ what I had on .. PLUS I don’t care ..

After a million hours of painting I called it quits, and headed into the kitchen to make dinner… well, actually, Chris cooked burgers on the grill, I steamed some broccoli & green beans.

all day I’ve felt dizzy & just off.. I think I’m dehydrated from Saturday’s long run – I’ve been drinking water & gatorade like it’s my job for the last few hours, but I’m still feeling fuzzy.

After dinner I headed downstairs to my “gym” to get in some yoga. My hips are SO tight from my long run – I love love love this online yoga class – I swear, it’s so amazing. I feel totally relaxed once I’m done – so relaxed that I fell asleep during Savasana …. oops.

________________

What’s on tap for this week:

Monday: 4 miles + WOD
Tuesday: 5 miles + WOD
Wednesday: 3mi + WOD
Thursday: yoga / stretching / foam rolling
Friday:  3 mi
Saturday: 10 or 13  – not sure yet
Sunday: Rest / yoga
Total miles: 25 or 22 …

How was your weekend?
What are your plans this week?

Life is Beachy Keen: Week in Review

 

This week I started running again and it felt fabulous! It helped that the temps have finally started to cool down a little in the evenings.

 

I think it was the right decision to forgo the marathon distance; it’s just not going to happen for me right now. I really love the half-marathon distance. The training isn’t so rigorous or strict – For the few weeks that I was training for Space Coast I felt so restricted by the training schedule and I just couldn’t handle it.

 

I have a great opportunity to run a local full marathon this coming January, but I just don’t think I can make the commitment. Chris Lauber is bringing back the Clearwater Marathon this year, which is super awesome for this area. We’ve been without a full marathon for a few years now, so this is a great even for our local running community. If you are a local athlete you should check out Chris’ events. This particular event also has a 5k, 5mile & half marathon; an event for everyone! Jenny & I ran the half-marathon last year and it was a great race, as are all the races put on by Chris..and I can say that because I ran them all last year.

 

 

 

Sept 17 – Sept 23

 

Monday: 3mi + WOD
Tuesday: 3mi + WOD
Wednesday: 3mi + WOD
Thursday: rest
Friday: rest
Saturday: 13mi
Sunday: rest

Total miles: 22.35

 

 

THE PLAN for Sept 24 – Sept 30

 

Monday: 3 mi + WOD
Tuesday: 4 mi + WOD
Wednesday: 3mi + WOD
Thursday: Final meeting for Bingo Fundraiser – will try to WOD in the AM (no promises)
Friday: 3 mi
Saturday: 5k race
Sunday: 10mi (maybe)

 

 

I don’t have any meals planned for the week, which will definitely come back to bite me, but I just haven’t felt like sitting in front of the computer and looking for meals. We have plenty of chicken & a package of ground beef so I’ll figure something out with that. Maybe some vegetarian chili in the crock pot.

 

How did your week shape up? Did you get in all the miles & workouts that you wanted? 

Week in review: aka What I did when I couldn’t run.


yah buddy! My ChaseFordEndurance shirt arrived!

Last week was crap on the running front. I’m not really sure what I should do about my left foot. Sunday it felt okay, no soreness. I wore old adrenalines all day. I rarely walk around barefoot, but I do wear crocs which provide no support.

On Saturday I wore my Brooks pure cadence with compression socks and had a lot of pain. Maybe it’s the pure cadence? I don’t know.

It’s difficult to rule things out when I wear 3 different pairs of shoes.

While my left foot didn’t hurt, the bottom of my right foot felt sore all day Sunday.

seriously feet. WHAT IS GOING ON?

I guess it’s probably a good thing that we aren’t doing Space Coast – I don’t feel so much pressure to make sure I get my long runs in. I don’t enjoy taking time off from running, but if I have to, then I have to.

 

What I did when I made myself stop running:

Monday: WOD
Tuesday: WOD + 60 min bike ride
Wednesday: WOD + 40 min bike ride
Thursday: 50 min bike ride
Friday: total rest day
Saturday: 12 mi long run
Sunday: total rest day
Total: 12 miles

 

Assuming my feet get their crap together:

Monday: WOD + bike
Tuesday: WOD + 3mi easy
Wednesday: WOD + 4mi easy
Thursday: 60 min bike
Friday: WOD … fridays are rest days, but if the WOD is not leg heavy I’ll do it.
Saturday: 10 mi
Sunday: Rest
Total: 17 miles


Unrelated running question: My laptop is on the brink of death. I get the blue screen of death at least once a day, and some other random error message a few times a week… It’s been on it’s way out for a while, so I won’t be surprised when it finally kicks the bucket.

That said: What type of laptop do you use? PC … A Mac is not in my future.. I’m like a granny & learning a whole new operating system does not sound like a good time. Plus, Chris will choke me if I mention shelling out 1k for a laptop. I’M KIDDING, HE’D NEVER CHOKE ME… but he’d give me a serious side-eye.

So.. recommendations? I currently have a Sony Vaio … I don’t love it, but I’m not opposed to getting another one if someone highly recommends Sony over the other brands.

Space Coast Marathon: Week 5

sc marathon training

This week was a little rough when it comes to running… Heck, it was rough in general. Coming home from vacation, and getting back into the swing of things is always a little difficult, isn’t it?

Monday I wasn’t feeling all that great so I skipped my run.

Tuesday I attempted to run 4 miles: I ate something with peanuts in it, which is a no-no for me prior to a run, and I started cramping about 1/4mi into the run. I ran/walked for 40 minutes. It was lame. I also did the WOD from ChaseFordEndurance, which made me incredibly sore.

Wednesday  I ran 6 miles, and rode 20 minutes on the bike after my run. It was a pretty crappy 6 miles. My legs were very sore from Tuesday’s WOD. My quads felt like they were going to explode out of my skin. It was not fun.

Thursday was a total rest day.

Friday I did the CFE WOD

Saturday 13 miles with Shannon

Sunday rest day. I wanted to do a recovery run, but I woke up to late, and I’ve been feeling dehydrated and crampy all day.

Total Miles: approx 22.5  —

I’m sucking at this training thing. I need to man up and run outside more often. Running on the treadmill so much surely isn’t doing me any favors when it comes to dealing with the heat.


Marathon Training Week 6: The Plan

Monday: 4 easy miles in the AM  OUTSIDE + WOD after work
Tuesday: 6 miles (intervals) treadmill date w/ Shannon after work
Wednesday: XT.. bike + WOD
Thursday: 6 miles OUTSIDE
Friday: WOD
Saturday: 12 mile run
Total Miles: 28 mi

Food: This week I will really focus on getting my act together. Last week I fell apart on more than one occasion. When I began this journey of clean eating, I cut way back on the amount of coffee I was drinking. I was only have coffee in the morning before work, last week I had coffee before work, during work & after work. Uhmmm….. Coffee itself isn’t really the problem, it’s the creamer/sugar that I was putting in it.

The food we eat is so important. I know that I need to really focus and make some changes in order to meet the goals that I have for myself.

One goal I have is to run the Space Coast Marathon in my sports bra. To run in my sports bra, in public, in daylight hours will be huge for me. But I have some work to do. Mentally & Physically.

 

-Work Hard

Space Coast Marathon: Week 2

So I’m a little behind on updating my week 2 of marathon training. Blame it on the blog transfer.. that took way more work than I was anticipating, but doesn’t it always?

Week 2 didn’t go exactly as planned, but I’m content with the way it went down:

Monday: planned 4 miles easy
Actual: ran 4 easy miles on the treadmill 36:33, 9:08avg, then did Chase’s WOD.

Tuesday: planned: 6 miles intervals.
actual: just a regular 6 mile run on the treadmill 53:49

Wednesday: 30 minutes on the stationary bike 7.2 miles + WOD
actual: 30 min on bike + WOD

Thursday:  planned: 6 mile temp
actual: rest day. Wyatt was sick, and I didn’t want to leave him for an extended amount of time.

Friday: PLANNED REST DAY / ACTUAL REST DAY

Saturday: planned, 12 miles @ 7:55pace
actual: 12 miles @ 8:16

Sunday: REST DAY


I know it’s already Tuesday/Wednesday (depending on when you read this). But, here is the plan for WEEK 3.

Monday: 4 miles easy + WOD
Tuesday: 6 miles intervals + WOD
Wednesday: 45 min on bike + WOD
Thursday: 6 mile temp + WOD
Friday: I’m going to try like heck to get an 8 mile run in before we leave for vacay..
Saturday: vacay. will be on a boat all day. probably won’t do anything
Sunday: fishing/diving, possibly some kind of cardio.

That’s it for tonight.

 

Like Lifeisbeachykeen on facebook if you already haven’t!
You can also follow me on Instagram (@RunnJRun)!! COME ON! IT WILL BE FUN!!! 
Follow @ChaseFordEndurance on Instagram! You can also register on Chase’s site to check out his WOD’s! Do it! You won’t regret it!

sleeping in is over-rated anyways, right?

I need a third day this weekend. One where I can sleep past 4:20am. For the 2nd day in a row I got up early to run.

Chris says I’m crazy.
I kind of believe him.

A few weeks ago an invite went out on Facebook for a trail run over in Tampa. I haven’t done much trail running, but I like to change up the scenery so I decided I’d give it a go..
The worst part of this whole deal is that the trail is 1.5hrs away from my house. ugh. Thankfully there’s not much traffic on a Sunday at 5:30am.

image

image

 

 

 

 

I am beat up, y’all.

I enjoy the change of scenery that trail running brings, but I am not a trail runner. Roots, and mosquitos the size of godzilla… no thanks. I ate dirt once, almost twice. My right knee has a scrap on it, and I’m sure by tomorrow there will be an awesome bruise. The second time I almost ate it I was running along trying to take a drink of water when BAM I tripped, and choked. At that point, I was over it. Unfortunately for me, we were at mile 7… only 3 miles to go. yay. {sarcasm}.

I’m grateful for the opportunity to go down to Tampa and run, but it’s not something that I would do regularly. Thanks to Scott& Tara for the invite.


Last week didn’t exactly go as planned; I forgot there was a holiday on Wednesday when I made my running/workout schedule. I woke up late on Wednesday so running wasn’t an option- I suppose I could have run on the treadmill, but my runs on the treadmill need to start coming to an end. SOON.

Monday  I took a rest day because I was feeling like crap.

Tuesday I planned 5 miles + a 45 min ride.  I actually ran 5 miles, but did intervals on the TM. No bike ride. + upper body weight sesh

Wednesday I planned to run 4 mi & ride 30 min. I forgot it was a holiday and woke up to late to run. So I did 30 minutes easy on the bike, level 3 & then 45 minutes of intervals on the bike. 5 minutes at level 3, 5 minutes at level 8.

IMG_2241[1]

Thursday I planned on doing 4 miles + 30 min ride. I only ran 4 miles (outside) + did an upper body weight sesh

Friday I planned on doing a 60 minute ride, instead I took another rest day since I knew I had a long weekend coming up.

Saturday I told myself I was going to 6-7 easy miles. Well, we know how that turned out don’t we? 8 hard  miles. oops.

Sunday I planned 10 miles at Trout Creek Park… and if you’ve read this post at all, then you already know it happened and it whooped my butt.

I ended up with 26.74 miles for the week.

I’m done here. I need to go lay on the couch and relax for the rest of the evening. I spent far to long planning meals and my workout schedule.
More on that tomorrow.

get it together

What a great weekend! It was totally relaxing (except for the part where I spent a few hours cleaning the house).. but other than that, it was nice & relaxing.

Monday Tuesday is here, and with Monday Tuesday brings last weeks recap, and a new meal plan. I’ve been slacking on the meal planning – well, I haven’t been putting it on the blog, but I’ve still been planning meals. It’s the only way I can stay in my grocery budget.

Let’s look at last week’s miles:

What should have been & what actually happened

Monday –  5  actual 3 – thank you creeper
Tuesday – 6 – actual 6
Wednesday-  rest actual 3  I wanted to make up the miles from Monday
Thursday- 5 actual was 5
Friday- rest yup, I rested
Saturday- 10 actual 10.. harder than I anticipated but still 10
Sunday- rest for sure rested. my legs were done

Total actual miles – 27

That’s a pretty good week of training (for me). 

image

This week is an easy week with all runs being at a slow, relaxed pace and without my garmin.

Monday, Thursday & Saturday are rest days
Tuesday, Wednesday & Friday are 3 mile days
Sunday is race day

After this race I want to work on increasing my mid-week miles. Unfortunately, this time of year is probably not the best time to try and start increasing miles, only because it gets dark so early. Running more than 5 or 6 miles before dark is difficult. This might be easier to accomplish if I could get out the door for a run in the morning. It would seem that no time of year is really a good time to run; it’s either to hot, or get dark to early. I guess I’m going to have to decide which one I hate less. This is a something I need to think about ,and re-visit after this weekend.

Meals

This week brings nothing but easy meals. I didn’t feel like scouring the interwebz or cookbooks for new recipes this week so I’m sticking with some oldies, but goodies.

grilled buffalo chicken w/ carrots
spaghetti
chili
sausage w/ peppers & onions

and I’ll have to come up with one other meal, maybe left over spaghetti or chili. I’ll be out of town Saturday night, and possibly Sunday night at dinner time, so Chris will have to fend for himself.

Organized hoarding:

Sunday I watched hours of Extreme Couponing on TLC. hours. It was the only thing on. I can’t understand the obsession with having that much crap in your house. No way. I could understand an extra couple of body washes, soaps, canned goods.. but entire rooms/garages dedicated to extra stuff. No. Even if it’s free. I don’t care. I don’t have enough time, or patience for that mess. Plus, there are no stores locally that have the kind of in-store programs that these people seem to be taking advantage of.

Chris told me that he wouldn’t mind if we had a small stockpile. I just stared at him. I would agree with have a small amount of canned goods, and some water stored. But, I don’t need half my house full of stuff I won’t be alive long enough to use.

How do you feel about extreme couponing? Organized hoarding? or Necessary?

Great week of training

I’m still awake.

leaves edit 1

Last week was one of the best weeks of training I’ve had, ever.  I had a 28 mile week, that’s the most miles I’ve ever run in one week. Generally I top out around 25 on a really good week, like really good week. I’m doing good to reach 17 miles/week.

26_weeks_training

I’m sure I don’t need to tell you that those number are weekly totals, not daily.

As you can see, lots of mileage isn’t my forte. I guess I’m a little bit of a lazy runner…

Last Week: Oct 10th – Oct 16th

Monday – 4
Tuesday – 5
Wednesday – R
Thursday – 6
Friday – R
Saturday- 13
Sunday – travel

Total- 28 miles

DSCN9229

This week is definitely not going to be as stellar as last week.

Monday – longest 14hrs of my life in a car
Tuesday – ha ha ha ha ha
Wednesday – 5
Thursday – 6
Friday – wedding
Saturday – out of town for wedding. possible short run
Sunday – 10 miles easy

total- 21 miles

At the end of last week (Sunday) I was at 69 miles for the month, at the end of this week I will be at 90….

OMG! I’m definitely going to break 100 miles this month! That is great motivation to make sure I stick to my self-made training plan for the next 2 weeks!

I’ve never topped 100 miles – I actually don’t think I’ve ever broken 90 miles/month, I checked. I haven’t. 88 miles is the most miles I’ve run in one month in the last year, and I’m 99.9% positive I’ve never run more than that.

What’s your highest mileage for any given month?   I know those of you who are in training, or just finished training for marathons probably have huge mileage, right? What about a normal month when you aren’t training?

I’m going to bed now.

for real.

Y’all, it’s 55* outside!

It’s Monday morning, boooo! I’m enjoying a cup of hot coffee, yay!

It feels okay to be drinking hot coffee instead of iced coffee. It just feels wrong to drink hot coffee when it’s already 80* at 6am.

Sunday after my long run, I did pretty much what I do every weekend after a long run.

Nothing.

I laid on the couch and watched bad TV & read blogs. Chris finally came home later in the afternoon and we decided we would ride down to Shoot Straight in Tampa. Shoot Straight is a gun range/gun store; Chris is ready to a new gun so we are scoping out the stores to see what kind of deals we can get. – I actually liked this place because I was able to hold the guns & feel the triggers. At Gander Mountain & Bass Pro Shop they have trigger locks, that they won’t take off(which I understand), but you can’t feel the trigger.

Enough about guns. Some people are probably immensely uncomfortable with the gun talk.

Oh, go over to Cait’s blog, Beyond-Bananas, and congratulate her on an awesome first half marathon. Home girl finished in 1:49:15, holy crap! She owned her first half marathon!

 

Let’s recap September, shall we:

Days ran: 13
Days slacked: all the other days I didn’t run
Total miles: 75  — That’s the highest mileage I’ve had since February, which was the month before my last half-marathon.

I didn’t really keep track of how many days I cross-trained, but it’s significantly less than previous months. I forget, or just don’t make time, to cross-train when I’m heavy into half-marathon training.

 

Last week, which was partly in September & partly in October I managed to get in 25 miles.

Monday – lazy
Tuesday- lazier
Wednesday – 6mi
Thursday –3 mi
Friday – rest day..again
Saturday – 6.2
Sunday – 10

That’s the highest mileage week I’ve had…..  since forever. I rarely make it up to 25 mile weeks, which is super lame, but the truth.

plan it out then work it out

Monday – 4mi (easy pace)
Tuesday – XT / Rest
Wednesday – 6mi (easy pace)
Thursday – 5mi @ 8:45 pace
Friday – 4mi (easy pace)
Saturday – 11 mi
Sunday – maybe a short shake out run. We will be in Cocoa Beach, so maybe I can convince my sister to run with me (Ahem, Stacey?!)

Total forecasted miles:  30   This will be a miracle if it actually happens. I don’t think I’ve ever run a 30 mile week. The temperatures this week are looking better than last week. The highs are in the upper 80’s and the lows are in the 60’s with very little humidity. So, when I run in the evenings it will be 80, not 96.

What’s on your schedule this week? Work outs, fun events, or anything ??