Angry Birds

I finally broke down a got a smart phone once I heard Verizon was going to discontinue their unlimited data plans (I started my contract just-in-time).  My mom beat me to it, she got a smart phone a few days before I did.  Dammit, I swore I would try to stay cooler than my mother.  At least I beat her to Facebook.

I will admit, I really like my Droid (Incredible 2 if you were wondering).  I didn't think I'd use that much data, but I definitely do.  And so does Josh.....  he has totally admitted the Droid is WAY cooler than his blackberry and I catch him on my phone all the time.  Rollerball shmolerball, the touch screen is where its at, yo.  I downloaded Angry Birds while we were stuck waiting at our RE appointment on Monday, and Josh is quickly becoming quite the pro while I haven't even tried to play yet!  I must get on this, since I hear via Kate that William is also a fan.

Back to things that really matter.... just kidding.  I had 12 scheduled for my long run today.  I woke up at 6am on a Saturday (of course this is the day Lucy wants to sleep in...) so I could get started before 7:00.  I ran the rail trail loop though the south end of Bay City and along the Riverwalk for a mile or so.  It was a pretty good run to end the week, if finished with 24.59 miles on the road and another 3.5 on the elliptical.  Here's the details:

S 7/10: Rest
M 7/11: NRoLFW Stage 3, Workout A2; 30:00 Elliptical, 3.5 mi
Tu 7/12: 3.11 easy, 28:45, 9:15 pace
W 7/13: 6.29 easy, 58:59, 9:23 pace
Th 7/14: Rest
F 7/15: NRoLFW Stage 3, Workout B2; HIIT Intervals 2.1 mi, 18:00, 8:34 pace; 1.04 easy, 9:32, 9:09 pace
S 7/16: 12.05 long, 1:57:31, 9:45 pace

NRoLFW...hat??????

Yeah, say that 10 times fast.  What the heck am I talking about?

The New Rules of Lifting for Women

This is what I've been up to in the gym.  I started the program last summer, but work got busy and I backed off it for a while.  I started up again in May, and am currently in Stage 3 of 7.  The program takes roughly 6 months at 2-3 workouts per week (I've been on the low end given my running.)  Regardless of the fact that I haven't compelted the program, I thought I'd share my thoughts on the book.  (So don't take this too seriously.)

First of all, I think women need to lift heavy, but are often afraid to.  Screw the 5-pound dumbbell bicep curls.  Lou uses the first part of the book to explain that women's muscles will not get as big as a man's, but in order to get them bigger and stronger you still need to overload them with progressively heavier weights.  The second part of the book focuses on eating/dieting.... I haven't really followed this part, but diet is probably the most important thing you can change to transform your body (note to self...  put down the candy!).  He outlines the importance of protein while building muscle.  He also includes some meal plans, which I also have not tried.  The third portion of the book details all of the workout programs (by Alwyn Cosgrove), divided into 7 stages, with descriptions and pictures of all the exercises. 

Yes, I am so awesome I thought I needed to take a pic of myself flexing in the mirror and share it with you

I really like that the workouts focus on compound exercises, ones that work more than one muscle group at a time (no bicep curls here!).  We are talking squats, deadlifts, planks.  Each workout is a total body workout.  I love this type of structure to my gym visits, I can stay focused and on-track (the rest intervals are even timed out for you), and it also makes using the free weights and cable machines less intimidating (Am I using this right?  What should I do now?).  I don't think this book is for complete weightlifting beginners, but I also don't think it is too advanced.  I keep track of all my weights and reps so that I can continue to improve the next workout.

I have tried a few different weightlifting routines in the past, including Tabata-style lifting and P90X.  I like all of these programs for different reasons.  The most important thing to me is variety, so I plan to keep mixing it up every so often.

Having said all of that... I think I am going to take a break from NRoLFW after Stage 3.  As Lou explains in the book, this type of program contradicts any type of endurance training you may be doing, which includes marathon training.  Here you are trying to build your muscles up, while long distance running leans them out.  Since I like to keep things balanced, I think I will just focus on running for a while (with a little P90X video here and there to add some strength training), and will pick the weights back up come fall.

Sign Me Up!

Look out southeast Michigan, here I come!  I am now registered for the Crim Fitness Foundation's 10-mile race on August 27th, and the Brooksie Way half-marathon on October 2nd.  I LOVE having races on the calendar (these were on the calendar, now they are just more official), it gives me a concrete goal to train for and I generally hold myself more accountable to my running.

The Crim is a 10-mile race in Flint.  I ran the race in 2009 with a time of 1:37:44.  With that being the only 10-mile race I've run, I have no doubt that a PR is achievable this year.  Tentatively, my goal is a sub 1:30, but I will re-evaluate closer to the race.  The course is known for being hilly, but I didn't think it was too bad last time.

The Brooksie Way half starts on the campus of Oakland University and runs through downtown Rochester and Rochester Hills before returning to Meadowbrook Hall via some (mostly paved) trails.  This race is pegged as very hilly, and quite challenging.  I'm not setting a goal for this one yet, we'll see how marathon training goes and if I just decide to use this as a training run or really race it.  My brother and sis-in-law live in Rochester, so travel for this one should be a breeze!

I don't intend to change anything from my current marathon training plan to accommodate these races, they should fit in nicely (I may have to add a few additional miles after the Crim).  I plan to run a few of my shorter runs over the bridges near home to add in some hills where I can.

Speaking of training, I got an 11 mile long run in this morning, mostly on the rail trail out to the State Park and back.  Ugh - my legs felt SO heavy and tired this morning.  This entire run was a battle; my pace was much slower than desired and I was taking quite a few breaks, but at least I got the miles in.  I got started early to try and finish before the heat kicked in, but the sun was high enough on the horizon for the second half to make it pretty warm.  And now, I am sitting on the couch writing this blog while I ice my legs and enjoy a protein shake :)

Week 4 of marathon training down; here's how it shaped up with 24.28 miles running and 4.0 on the bike:

S 7/3: Rest (Up north)
M 7/4: 3.9 easy, 36:32, 9:22 pace
Tu 7/5: NRoLFW Stage 3, Workout A-1
W 7/6: 6.23 pace, 54:44, 8:47 pace
Th 7/7: NRoLFW Stage 3, Workout B-1; 3.12 intervals (1.2 mi with Lucy, then 1:00 sprint, 2:00 recovery x 5), 26:59, 8:39 pace
F 7/8: Biked to work, 4.0 miles total, 21:55, 10.9 mph
S 7/9: 11.03 long, 1:50:09, 9:59 pace

Baby, you're a firework!

Last night we went downtown to enjoy the Bay City fireworks.  There are actually shows on Thursday and Friday leading up to the BIG show on Saturday.... which is one of the best in the state and the best I've ever seen.  We will be up north this year, so we decided to go see one of the smaller shows to still get our firework on.

 chillin' on the hill

passing time by checking on the Tigers game

I was using our new camera, on manual mode, so excuse the craptastic pics

The show was ok, but they obviously save the best for Saturday.  But, it wasn't crowded at all and we parked relatively close.

I got my long run in this morning before we head up north.  It was pretty warm and very humid, even at 7 am.  But with that hot and sticky mess, week 3 of marathon training is complete. 19.95 miles.  This was a step-back week, but the mileage picks up again next week.  Here's what it looked like:

S 6/26: Rest (lots of family stuff)
M 6/27: NRoLFW Stage 2, Workout B4; HIIT intervals 2.26 mi, 20:00 min, 8:51 pace
Tu 6/28: 3.36 easy, 29:57, 8:55 pace
W 6/29: Rest (SWE event in the evening)
Th 6/30: 5.01 pace, 44:08, 8:49 pace (late run, very warm)
F 7/1: 3.07 easy, 27:54, 9:06 pace
S 7/2: 6.25 long, 1:00:23, 9:40 pace (hot and humid)

Oh yeah, I peed on a stick this morning.  Big Fat Negative at 10 days-post-ovulation.  But that is why they call it the two-week wait...  its could just be too early still.  Oh well, we will be up north for the next couple days, so I can't get too test happy.

Our Little Alarm Clock

My internal alarm clock is rather dependable; I was up at 6:10 this morning taking my temperature without setting an alarm (my normal temp time is 6:00-6:15).  Generally though, I can get back to sleep for a little bit, even if it is only a light sleep.  Unfortunately for us, Lucy is not the same way.  At 6:30 this morning, she was up.  Josh got up to give her breakfast and let her out while I stayed in bed.  But 40 minutes later, she was at the bottom of the stairs whining again.  Apparently Josh wasn't good enough, and she just had to have her mommy.  Just the thought of those puppy eyes and I was down the stairs in seconds.  We rolled around on the floor, I petted her, she cuddled up on me... you know, what most people long to do at 7 am on a weekend.

I got up to check my reader and email, and by 7:45, Lucy was sleeping again (she glared at me when she heard me get up to get the camera).

Someone looks a little grumpy at getting disturbed... hmpf!

I'm glad one of us got some more sleep this morning.  Oh well, I had a long run to get in anyway.  I had Josh drop me off along the rail trail about 2.5 miles from the house, and ran out to the State Park and back for a little over 9 miles.  The run started out cool, but it got pretty warm a few miles in.  I was doing my best to stick to the shade along the way.  When I got back, Josh was headed out to take Lucy to the dog park.  Someone was ready to play again!

Week 2 of marathon training in the books.  22.51 miles.  Here's how the week went:

S 6/19: New Rules of Lifting for Women (NRoLFW*) Stage 2, Workout B3; HIIT intervals 2.0 miles, 18:00
M 6/20: Rest
Tu 6/21: 3.11 mi easy, 28:41, 9:13 pace
W 6/22: 5.0 mi easy, 47:14, 9:27 pace
Th 6/23: NRoLFW Stage 2, Workout A4; 3.21 mi easy, 29:37, 9:14 pace
F 6/24: Rest
S 6/25: 9.19 long, 1:28:32, 9:38 pace

*More about NRoLFW in another post.  I generally like the program, but the premise conflicts with endurance training (i.e marathon training), so I think I am only going to keep up with it for another few weeks and then find some alternative strength training to throw into the mix.