Sunday, January 31, 2010
Monday 1/25 - 35 min elliptical
Tuesday 1/26 - Nothing
Wednesday 1/27 - 20 min running, 30 min Butts & Guts
Thursday 1/28 - 2 mi quick run at rec (20:00)
Friday 1/29 - 15 min elliptical, 45 min yoga, 20 min shoveling
Saturday 1/30 - Carb fest and no exercise
Sunday 1/31 - Snow shoveling, 1 hour on treadmill: 5 minutes warm-up walk (3.0), 10 min at 5.0, 10 min 5.5, 10 min 5.0, 15 min 5.5, 5 min 5.0, 7 min cool down (3.0) = 5 miles
Total Miles this week - 9 miles
Next week's plan -
Monday - Spin
Tuesday - 3 mile easy run on treadmill
Wednesday - Butts & Guts and Yoga
Thursday - 5 mile tempo run
Friday - Elliptical and Yoga
Saturday/Sunday - long run 8 miles, rest (in whatever order is best)
I may not do everything on the list - getting workouts on Tuesdays and Thursdays are difficult because of my work schedule and lack of motivation when I get home but we'll see how I do.
Last week gave me a 2 lb weight loss and I hope to get another 1-2 lbs this week. My diet has not been great lately but whenever I splurge I try to balance it either later on that day or the next. Such as today we had lunch at Moe's so for dinner I just had a salad - with the exercise my calories were fine for today though my saturated fat was a bit too high. :) Saturday's forced stay at home day (roads were covered in ice) led me to bake bread and cinnamon rolls and eat a good portion of them. But I had loads of energy for my run today... Oh well - it's not like I want to feel like I'm deprived of anything. What's more important is finding the balance. We are cutting more red meat from our diet and I'm trying to buy more organic as well. I have a long way to go before I can call myself "green" but it does make me feel better to buy eggs that come from "vegetarian" chickens - can you believe there's any other kind (besides a normal intake of bugs)? Gross.
Friday, January 29, 2010
Flash forward to last year and I decided to try yoga again. It was after I showed up for an early morning Spin class where I was the only member. This was at the beginning of my exercise program and my first time in a full spin class. The trainer had all her focus on me and wouldn't let me cheat with light brakes. I almost had a heart attack that day. She guilted me into staying for yoga and I entered with trepid heart remembering Yee's moves and the fact that I was already a sweaty quivering mess. But this wasn't power yoga it was nice peaceful, stretching yoga and I entered into a newfound respect for it. No disrespect for Mr. Well Endowed Yee - we probably just started off with the wrong set of DVD's.
Today was a great example of how much I love it. For 45 minutes I didn't think about work or my wishes for a snow day (which magically came true during class). I just stretched and breathed and was happy to be there. It was a great stretch through my hip flexors which really need it. I hope to keep this on my Friday schedule and possibly on Wednesday nights too.No long run this weekend because of the snow. The rec center will stayed closed tomorrow but if it opens on Sunday I'll go for another elliptical and weight workout.
Thursday, January 28, 2010
My ode to the another pound lost.
How do you think I'm going to get along,
Without you, when you're gone
You took me for everything that I had,
And kicked me out on my own
Are you happy, are you satisfied
How long can you stand the heat
Out of the doorway the bullets rip
To the sound of the beat
Just one more pound and then I'm down 15 since the beginning of November - then 14 more to my goal weight.
Today was Butts and Gutts class - tomorrow I might not be able to bend over and tie my shoes... It could be worse.
Wednesday, January 27, 2010
And lastly we have our smileys and frowns for extra motivation. I always get frowns for sodium because I eat packaged foods which contain more sodium. One day I might have more time and money to eat whole, organic, homemade foods. Until then it's Lean Cuisine for lunch.
Monday, January 25, 2010
Monday - a little less than 5k run on greenway, 29:15'ish
Tuesday-Thursday - stomach flu and recovery
Friday - 1 mile, inside track at rec - 10 mm'ish
Saturday - 5k at 28:43 and then 2 mile walk
Sunday - 40 min on elliptical for 500 calorie burn, 20 minutes on weights (arms, legs, & abs)
Another goal down and it's time to start thinking about what to do next. As I mentioned in the race post we are considering a 15k race but that's more than 10 weeks away and I can already run 9+ miles so the training would just be for speed and I'm still considering whether I'd run this for speed or run it with my husband for a sense of partnership and having fun.
I received some work emails last week that asked us to be more careful with our time (budget cuts looming) so I don't have the same flexibility of getting to boot camp everyday at lunch. Since I would only be able to do boot camp 3x a week (at best) I decided not to spend the $50 when I could fit in similar classes for $1 each as needed.
A rough weekly schedule might look like this:
Monday - Spin class
Tuesday - 2-3 mile easy run at home while watching Biggest Loser
Wednesday - Butts & Gutts class & elliptical
Thursday - Tempo or Speed work (4-7 miles)*
Friday - Elliptical & yoga class
Sat/Sun - long run (6-10 miles) &/or elliptical and weights
I've plotted it out on a spreadsheet to make sure my weekly mileage doesn't increase too quickly and all that jazz. I'll also have a rest day once a week (most likely more than once a week once we join the world of reality rather than planning). The hard part will be Thursday's runs. I'll have to do them right after work or in the evening and after dinner my motivation to exercise is gone. So I might switch things up on different days to make sure I get those tempo/speed runs in.
I still have the weight loss goals and will strive for 1-2 lb a week so I'm still tracking calories on http://www.myfooddiary.com/. It was really nice to see that scale jump down so low last week after my bout with the stomach flu. I felt positively skinny for a few days but of course with normal food and water intake it's gone back up. Overall though I have lost weight over the past couple of weeks - down 2 lbs since I last mentioned it. I have to remind myself that slow and steady is a good way to go.
Lastly I will give a public warning about frozen Pillsbury home-style biscuits. I picked some up the other day without looking at the nutritional content (thinking they would be the same as the canned stuff) but they have a load of trans fat in them. I know biscuits in general are not great for you but I like them as a every once in a while thing. I will be going back to the canned (or homemade) version after this. It's a shame though because the frozen ones were REALLY good. So fluffy and warm.... Stinkin' trans fat.
Sunday, January 24, 2010
If you just want to skip the drawn out story my splits were:
1st mile - 9:15, 2nd mile 9:25, 3rd mile ? (didn't see the sign), Finish 28:43
Happy anniversary to me! It's been one year since I ran my first race and it was fun to celebrate by running the same race again. We had a bit of a hectic start but it ended up being a really fun day. The thing I love most about this race is that it starts at 3:00 pm so there are no early morning drives to get anywhere. We did push things a little too close for my comfort by not getting to the zoo until after 2:30 (I still had to pick up race packets) but even that proved to be no problem because they pushed back the start time to 3:15 - there was a long line of cars trying to still get into the zoo at 3:00. So we had enough time for me to get our stuff, stand in line for the bathrooms, and calm down from being frantic about being late.
There was some confusion at the start area because they have two groups of people that run this race - those that do it for time and those that just stroll through it. They try to separate the crowds into two starts but there's always mass confusion. And even within the chipped runners you have a mix of slow people towards the start of the line. But I just had fun with it and snaked between people. This is supposed to be a fun run so there's no use getting upset that there's a family of 4 strolling in front of you and taking up the whole trail...
I totally forgot that the first mile was mostly uphill. It's not a huge change in elevation by any means but it's still a drawn out climb. I was getting winded before the first mile but knew that soon I'd be hitting a downhill. I hit the first mile in 9:15 and was surprised I got through the crowd that quickly.
The second mile was as expected. Lots of hills. I just tucked my head down and ran. I started to get a cramp in my side and was feeling tired but once again knew that the last mile was a lot easier. Just after the 2 mile mark (clocked at 18:40) I stopped for a few seconds and drank a bit of water. This actually helped my cramp and I didn't feel it anymore. I just focused on my music at that point rather than the fact that I felt exhausted. I enjoyed the downhills and the knowledge of how close I was to finishing.
I got to those darn Meercats and really felt at the end of my rope. I took a 10 second break and then got back into running. At this point there was a man next to me singing out loud to his tunes. So very annoying. I didn't see the 3 mile marker but I'm sure I hit it between 27:50 and 28:00.
This last curve really is an insult. Sure it's less than 400 meters but it seems so freakin' long.
Somehow though I picked up the pace and made it through the finish line and clicked my watch at 28:46. I remembered to give myself a few seconds before getting my chip undone - I've about fallen over before as I try to stand still on one leg after finishing a race. The crappy part was that they had all the Vitamin Water bottles far away from the finish line. Thankfully it was in the direction I had to go to get back to my husband and kids but I kept thinking, "where's the freakin' water!"
I had to backtrack quite a while before I found my family. They were just getting to the 2 mile mark. I was able to use one short cut which helped. It was a bit funny walking in the opposite direction of everyone. Last year I was a bit insulted by people doing this so I hope I didn't tick anyone off. M had some problems in the early part of the race with my son not wanting to walk (but instead be carried) so it took him far longer than he anticipated to get through the 5k. We switched parental duties and he ran the last 2k and I walked with the kids.
It was a lot of fun to walk the 5k. I finally got to see the sites around me rather than just watching out so I didn't trip over anyone. We stopped at a couple of places to look at the animals and this was when I finally got some pictures. Also my race was over and I no longer had to worry about "making my time" so I could relax and have fun. M finished and took a short cut back to us again (close to those Meercats) and we finished up the race. Though I made us cut through that last .12 mile. I was not going to do that again.
Afterwards we decided to go ahead and participate in the pasta dinner and "free" beer - we paid for it anyway with the cost of registration. We started off sitting outside but the wind was picking up and it was getting cold. We went inside and enjoyed our food and drink. I think a good time was had by all.
I looked up my official results and saw that my finish was actually 28:43 which made me even happier but my ranking was somewhere in the 20's for my division (it was 27 out of 78). There must have been faster 30 year old's this year.
What makes me really happy though that this experience was enough to make M want to run a real race (without complaining kids in strollers) so we're looking at running a 15k together in April (the day before my 32nd bday). I've always wanted him to get into running too so I hope we both stick with it.
Saturday, January 23, 2010
Full blown recap with pictures will be put up later. All I say for right now is that I severely underestimated the hills. And I liked the race so much that I did it twice - though the second time was slower and I cheated by cutting the course short (it will make sense later I promise).
Friday, January 22, 2010
Race day weather is supposed to be 56 degrees and cloudy with a chance of rain later in the evening. The trails will be muddy since we've had a lot of rain since Wednesday but I don't mind that.
It ends up that we'll take the kids with us to the race and they'll walk with my husband. We hope that they'll cooperate - you can't always trust a four year old and two year old to think the same way you do...
This is the first time I've repeated a race. So in some ways I know what to expect. I know the trail, what the crowds are like, the pre-race toilet choices - you know the really important stuff. I can't decide if this is a good or bad thing as my mind now has vivid and real pictures to think about. Last year I gave myself a broad goal - finishing under 35 (maybe 33) and I blew past that goal with ease. This year the goal will have to be fought for and could be missed. I'm okay with not making my goal - it won't kill me but feels better to achieve those goals. We'll just have to see how it all goes.
Here are my thoughts on splits:
1st Mile - 9:30. This is slower than I'll want to go but there's a lot of crowd to get through at the beginning of this race and it will keep me from being exhausted later.
2nd Mile - 9:15. The crowd is thinned out at this point and the first part of the mile is all downhill. Bad news is the second half is mostly up hill but it's a series of short hills.
3rd Mile - 9:10. It's all you at this point and a lot of down hill except just one little climb towards the end - close to the mere cats and who doesn't like a mere cat?
Last .12 - 1:00. All flat, you can see the finish and people are cheering.
Come back tomorrow night for the results!
Wednesday, January 20, 2010
But there is no escape.
It hit with a vengeance yesterday and I'm still recovering today. Good news is that I lost 6 lbs in 12 hours...
Wait is that good news?
Bad news is I know that that's not good news and just a desperate cry for my body to get its liquids back. But it was a pleasant thing to see the scale jump that quickly overnight. I just can't get sad when it floats back up.
So no exercise for yesterday or today (unless running back and forth from couch to bathroom counts as exercise). Maybe not even for tomorrow. I'm not pushing myself while I still get exhausted just from rising up from a chair.
Oh there is good news - I can go get a bagel and eat with no guilt.
Tuesday, January 19, 2010
I have the day off work but the daycare is still open so it's a true holiday - and much needed after our disastrous trip to Memphis a few days ago. Hubby and I dropped the kiddos off at daycare and wandered down to the Greenway to get a run in. I had originally planned on running in the afternoon - since it's in the 50's and sunny today but he wanted to get out there early. So instead it was still in the 30's and cloudy with lifting fog. It was cold and I found it very difficult to breathe. Hubby will be running the 5k with me this weekend but he's not trying for a specific time so I left him on his own for this last training run. I got through mile 1 in 9:15 but really and truly couldn't breathe and started to feel nauseated. So I gave myself two walking breaks on mile 2. I still ended up with just over 10 mm for mile two even with the walking breaks. I kept running for mile 3 except for walking up the bridge which was slick. I ended at 29:15. The total run was a little over 3 miles but probably not a full 5k. I wasn't thrilled with the time but it really isn't bad since I couldn't breathe and was still digesting breakfast. Race day will be an afternoon race and warmer (current predictions for 50's and sunny - a far cry from last year when the wind chill was in the 20's). I think I can get the 28 range on race day unless something goes wrong like a cramp or something.
Out of sheer curiosity, and a neurotic need to compare myself, I went to see if they still had last year's results for the Zoo Run Run on line. Last year my time was 31:09 and I was 34th out of 75 for my age group. If my goals hold (and everyone else runs their exact same times as before) I could be closer to 15th this year which is really cool to me. I also saw that the only way to actually win an award in the race is for me to run with the 0-9 age group. Not so cool but amusing to think about.
Monday, January 18, 2010
Tuesday 1/12 - Almost didn't do anything again but finally got on the treadmill for 3 miles - a little over 2 miles of running and the rest was walking.
Wednesday 1/13 - 4 Mile Speedwork - documented below.
Thursday & Friday 1/14-15 - No workouts, 9 hour round trip drive to Memphis, high stress and bad food.
Saturday 1/16 - 5 mile long run - documented below
Sunday 1/17 - Planned on Shred video but never got around to it.
Plans for this week:
Monday - 4 mile run (including 5k at tempo)
Tuesday - Friday - whatever cardio or group classes I can fit in. My goal is to exercise at least 2x but not to strain any muscles before the 5k.
Saturday - 5k race. Goal is to finish somewhere in the 28 minute range.
Saturday, January 16, 2010
1st mile: 9:45
2nd mile: 9:45
3rd mile - first half 4:05, second half 6:00 (include 3 minutes of walking)
4th mile - 10:05
5th mile - 10:00
I was very pleased with this run. It was supposed to be an easy run and I really had planned on running 11 mm but I felt good and didn't want to slow down. By the end when I was ready to slow down I was more motivated to try and finish on a 10 mm pace. I've never gone that far at that pace before so I was very pleased at my progress and the strength/endurance I've gained.
It's supposed to be nice on Monday again so I'm going to run outside once more. I think I'll go about 4 miles but have a 1/2 mile warm-up and cool down. The other three miles I'll try to go at my 5k pace. Then I won't run again until Saturday's 5k. I'll do other cardio but I'll give all my joints a break (though right now they feel ok).
Thursday, January 14, 2010
1.15 mile warm up, (7 laps) 1st lap walking, 6 laps jogging -didn't keep time but it was around 11-12 minutes total.
Enter - mental math breakdown. I thought a 9 mm pace would be that each lap was 1:15 but it turns out that 1:15 times 6.5 laps is just over 8 mm - no wonder I felt like dying.
3 laps (approx 1/2 mile)- 3:30
1/2 lap walking & 1.5 laps jogging
2 laps - 2:30 (about to die)
Took a short break and went to the treadmill to finish the last 2 miles.
.10 miles walking at a 3.0 speed
.50 miles at 8:54 pace
.25 miles at 12:00 pace
.70 miles at 8:54 pace (to make up for not getting a full three laps on the second attempt)
.7 miles walking
.25 miles at 12:00 pace
.13 miles walking
So I got through 4 half-miles at a 9:00 pace - more or less. I definitely need better math skills or should carry a calculater with me when I run.
Wednesday, January 13, 2010
Then last night on Biggest Loser (http://www.nbc.com/the-biggest-loser/) Dr. H forced every contestant to look at the impact of their weight on their overall health and to stop being in denial or underestimating the impact of their lifestyles.
I know both sides of this issue - I know how annoying it is to be badgered about doing something to improve yourself when you're not ready to face the truth of the situation and I know how helpful it is to see a friend or relative making a change and then being encouraged to do the same for yourself.
As I wrote two posts ago, I didn't change my lifestyle until I was encouraged by my partner to do so. At times it was hurtful and frustrating but without that pushing I might have fallen back into complacency. However, the only person that is responsible for me is me. I'm the one that will have to choose to get off the couch and get on the treadmill. Or to choose a healthy dinner rather than a quick/unhealthy dinner. I can't compare myself to others that are better than I am but rather look at how far I've come and how much more I can do. I need to give myself goals and rewards for meeting those goals.
That being said I did force myself off the couch last night and got on the treadmill - although I had an unhealthy lunch - never claimed to be perfect. And I saw how eating a crappy lunch (Mexican - my weakness) impacted my run - a struggle to run two miles at an easy pace. But even though I wasn't happy with my run I would have been disgusted with giving myself another excuse not to do it.
Note to self - stop making excuses and justifications.
Monday, January 11, 2010
Tuesday - 10 minute warm-up on elliptical, two mile run (19:15), back to elliptical for 20 minutes
Wednesday - 20 minutes with Jillian and my husband...
Thursday - 3 mile tempo run (9:15 & 9:30)
Friday - rest
Saturday - 20 minutes on elliptical, 5k on indoor track= 29:40
Sunday - 25 minutes on elliptical, 20 minutes on treadmill (walk/run + hills)
Total miles = 9
Plans for this week:
Monday - elliptical and ult. sculpt - if I can sneak out of my office. If I can't get out then just elliptical.
Tuesday - 2 mile easy run
Wednesday - speed work (ugh); 4 mi, inc warm; 4x800 in 4:29 w/400 jogs; cool
Thursday & Friday - rest (classes start and we have to drive to Memphis)
Saturday - long run of 6 miles OR Jillian and 5k run on treadmill (rec is closed for holiday weekend)
Sunday - however the spirit moves me
Total Miles: 9-12 miles
I keep getting announcements of different training groups for 1/2 marathons. I'm thinking about whether I'd rather spend my money on that or on boot camp. One thing in favor of the running groups is that my teaching schedule this spring will make it harder to get to boot camp every day. But I think I would prefer boot camp for it's overall fitness. Decisions, decisions...
Saturday, January 9, 2010
I took Friday off from exercising. My legs were pretty sore so I didn't push it for this first week back. And I didn't feel bad about my decision at all. I briefly thought about getting a mile or two on my treadmill but my jacuzzi tub looked better.
Today, though, I got an hour in at the rec. The first 20 minutes were a warm-up on the elliptical. Then I hit the indoor track. My original thoughts were to go 2 miles and then go back to the elliptical but as I was going round and round and round and round I decided that I'd do a full 5k (20 laps) at an easy pace and see what the time was. This would give me a max time of what to expect on the 23rd. I didn't look at my time for the first mile but I was done with two miles at 19:20. I was encouraged that those two miles felt easy. To be honest I was more conscious of my time for the last mile but I didn't really push it. I was done at 29:40 and felt great. As I was stretching at the end I had to chuckle at how awful my body used to feel after runs. While I didn't have any major injuries I would be super sore after every run at the beginning. I still feel soreness but 3 miles doesn't kill me anymore. So that's progress.
Lost another pound this week so that makes 10 since the beginning of November and I'm officially back to pre-pregnancy weight (only took two years). With each of my pregnancies I gained 40 lbs but after my son was born I lost it really quickly with just working out a couple times a week. My second pregnancy impacted my body more significantly. I need to lose another 5 lbs to get down to the lightest I've ever been as an adult. Though when I hit that mark before it was because I caught some kind of nasty stomach germ while travelling in Egypt. Other wise I haven't seen those numbers since I was in jr. high - adolescence was hard on my body.
I remember one conversation I was a part of during the summer between my 8th and 9th grade years. I had gone with a friend to a church camp (where they actually camped for a week) and she had some other relatives or friends there too. We were all around the same age but these couple of girls were at least 2-3 years older than us and thus deserved all my observation and hero worship. That was until they started talking about some girl they knew that wore size 13 pants. They went on and on about how "fat" that was and how they just couldn't believe how anyone could live with themselves at that size. I was already outgrowing my size 13 shorts and just sat there quietly hoping that they wouldn't look more closely at me and judge me the same way.
Through out high school I just accepted the fact that I was growing larger. I outgrew sizes 14 and 16 and was pushing a size 18 all throughout college. It got harder to find clothes and I knew that I could no longer shop in places like Express or the Gap. I never looked at clothes smallr than XL. I started to care more about my appearance during college and swung back and forth between sizes as I tried to lose weight but I never got smaller than a 16. When I was 25 my 18's were too tight on me and I even had a size 20 pair of jeans. I sweat every time I had to walk anywhere. I had horrible heartburn all the time. My skin was even bad. I tried to lose weight but I was never committed to a long term effort. I tried the fad diet pills but felt like my heart was going crazy and really I didn't have the money to keep buying them. I avoided going to the Dr. because I didn't want to have to weigh in and face the actual numbers.
In October of 2003, I was 25, I had the stomach flu and had to go to the Dr. to make sure I wasn't dying. I weighed in at 246 lbs. And even that was not enough to make me change my ways. I only started to lose weight after I started dating my now husband (about a month or so later). I can't tell you how many arguments we had while we dated and the first year we were married. He would encourage me to work out and eat right and I would accuse him of not loving me the way I was - I now know better of course. The first 35 lbs came off pretty easily just by cutting out my daily sodas and Starbucks fix and working out a couple times a week. It's easy to become smug about your weight loss when it comes easy.
These past 2 years have been frustrating. I've worked out more than I ever done and the weight wouldn't come off or it just came off very, very slowly. But these past 2 years have forced me to be a more conscious person about my food choices and the type of exercise I do - and that's a good thing.
So now, at a size 12 (with room to spare), able to shop in normal stores and at 184 lbs (I'm 5' 9" ) I could say I'm fine - I fit into that "average woman" category now. And I haven't been this size/weight since I was 13 but this is not fine to me because I know I'm not at the healthiest I could be. I still mess up a lot. I still love my salty, carb filled foods. But I don't give up after bad days anymore. I don't accept that it's the best I can do. At times I get obsessive about it but I'm learning to take each day as I go and to keep going and pushing. I'm capable of so much more.
Thursday, January 7, 2010
Oh yeah, I'm feeling it.
But I made it through level 1 on the "Shred" without a problem. I could have done level 2 but I
Today was the tempo run. I didn't know if I'd have time at lunch so I left home early to hit the rec before work. I only had time for 3 miles (instead of the planned 4) but here are the results:
Mile One - warm up, first lap walking, 6 laps running (10:45 mm pace while running)
5 minutes for bathroom break, water, and stretching
Mile Two - 9:15 mm
Mile Three - 9:30 mm
One lap cool down - walking
I might have been able to go faster if I had been better hydrated or have eaten before running but right now I need to consider changing my goal for the 5k to 9:30 mm rather than a 9 mm. If I go faster great, but I think it's more realistic to think of a 29:30 minute finish time. That third mile was a struggle today - race day is always better but there will also be hills.
Just thinking out loud really...
The weather will still be gross on Saturday so I'm not sure I'll get a full 6 miles in since running indoors for that long is a bore. I might switch it up a bit and do 2-3 miles of running and some other cardio.
Tuesday, January 5, 2010
I didn't make it to my first day of workouts on Monday. Work ended up being crazy. But I had more time today and got a good hour in at the gym. 25 minutes on elliptical and 2 miles on the track. I did a 10 minute warm-up on the elliptical and then planned to run 2 miles at a 10 mm pace but ended up doing both in 19:15 minutes so I stayed a little bit under 10 mm. Then it was back to the elliptical for another 15 (actually 20 minutes with the cool down). It was a good start to my training. The bigger test will be Thursday's tempo run - with the added warm-up/cool down miles.
I also have to get myself back in the habit of being obsessive about writing down my food but that will come... That will come...
Sunday, January 3, 2010
But tomorrow my schedule starts again. Aah the regularity of work and the comfort of a gym with multiple pieces of equipment to use. And less access to the pantry and the snacks it holds within.
But I like making plans (and then ignoring them - it's a sickness really) so here's my plan this week.
Monday - Utlitmate sculpt group class and ellipitical
Tuesday - 2 mile easy run
Wednesday - Spin
Thursday - 4 mile tempo run; 1 mile warm up, 2 miles at 9 min/mile pace, 1 mile cool down.
Friday - Utlitmate sculpt group class and ellipitical
Saturday - 6 mile long run, goal for 70 minutes
Sunday - rest or elliptical
And back to counting calories. The 5k is in 3 weeks and boot camp will start the following Monday after the 5k so January will be busy. I'll have to look through active.com to see what other races are going on this spring.