60.3

Yesterday I hit the pool at 7:00 a.m. with one goal: complete a half Ironman (70.3- 1.2 mi. swim, 56 mi. bike, 13.1 mi. run) on my own. Sure, it's a crazy workout for a Thursday, but if you read my blog you know being a bit off the wall is my thing.

This public pool was 50 m. in length, which made a longer distance swim easier than the 25 m. length I'm used to with my gym pool. I completed just over 19 out and backs, which equaled out to 1930 m.- or 1.2 miles. I completed the swim in 58 minutes, including the time I had to mess with my goggles and talk to a lifeguard.

Aunt Flow gave me a nice gift during T1 (transition between pool and bike) that made me thankful to be a woman. It was as much fun as it sounds.

Anyway, I eventually got on my bike and headed out. My training partner (who is far too fast to actually do any of the training with me) had hand written directions for a great 56 mi. ride. At first it was fun waiting for the next turn, but somehow I got mixed up and ended up lost. I carved my own route on the side of busy country roads.

My cramps made the ride more about survival than speed. I managed to finish the 56 mi. ride in 3 hours 20 minutes.

I was sweaty, dirty, tired and crampy getting ready for the run in T2. Running was the last thing I wanted to do at the moment (especially all alone). I dug deep and remembered I can do whatever I put my mind to and that completing this workout would feel amazing. I put on running gear, turned on the Garmin and I was off.

Aaaand that didn't last too long. By this time it was in the middle of a hot Florida summer day. My route had no shade, a perfect setup for me to bake in the sun. I pushed through 3.1 miles with lots of walking. I went through my options: drive to a gym and run for two hours on the treadmill, try to find a shaded route, suck it up and take forever to complete this run.

Then I realized another option: I could just call it a day at 3.1 miles and save myself the agony of the last 10 miles. I love running, and I love completing the task I set out to do, but running those last 10 miles was more trouble than they were worth.

And so the 60.3 workout was born.

I quit my run, snacked, showered, napped and then headed out for an awesome linner.

Nothing beats Mellow Mushroom for fuel before or after a tough workout. This local pizza and beer joint has a fun, college feel that can't be beat. Their hummus and pita were necessary to start off with.
For my meal I ordered a plump 10-in. Mega Veggie pizza veganized (no cheese or butter). I ate every last bite... two pieces at the restaurant and two pieces later that night :)
Of course post-linner treat of Jeremiah's Italian Ice was a necessity. I ordered my my favorite- mango and coconut with mostly coconut. Perfection :)
I couldn't believe how great I felt after the 60.3. I literally feel like I didn't work out at all and could do it all again today. My body continues to surprise me. Now if we could just be the same way with speed... :)

Starting the workout with a big and specific goal (a half Ironman) definitely motivated the workout and made it more fun. I'm going to apply this thought to future workouts- and I'll definitely complete another 70.3 on my own soon!

How do you set goals for your workouts?

Normal Fitness

This Sunday morning was begging for a good bike ride. The air was warm, the sky clear... and my body was brimming with energy (despite yesterday's 19 mi. run, 1000m. swim and yoga workout).

Running holds a special place in my heart, but there is something so calming and freeing about coasting down a road with music in my ears and air hitting my skin. I need that fill.

I packed my things together after a hearty breakfast of naner oats with peanut butter. On the way to the trail I had a Clif bar to fuel up for the ride. It's funny because although Chocolate Chip Peanut Crunch is one of my favorite flavors, my body didn't appreciate it. I've been eating so much fresh food in response to the Florida heat that a dense, rich bar just didn't taste right.
I completed a great 40 mile ride. I originally set out for 50 at an 18mph average, but the heat caused me to take it slower and cut 10 miles off. Still, the ride was beautiful and peaceful- perfect for a Sunday :)
After yesterday's 19 mile run I inhaled an entire cantaloupe. Today I had such a strong craving for fruit that I stopped and purchased almost three pounds of fruit salad... and then proceeded to finish it all :)
I also had a Snapple iced tea, because apparently I'm obsessed with flavored teas post-workout!

What is normal?

Yesterday I did a long run of 19 miles and then had enough energy (and a craving) for a swim and yoga. I definitely worked my body hard, but I was still ready to go for this morning's 40 mile bike ride. I worked out hard and long, but I felt amazing. My workouts made me feel strong and clear-minded.

The "bigness" of the workouts was surely out of the ordinary, but I keep asking myself, "why does it have to be?" Each person has different fitness goals and needs, so there really is no normal.

I am challenging myself to not judge my workouts by what I see as normal. Instead I will push myself and listen to my body. Yes, sometimes that will mean a long run, swim and yoga! Sometimes it will mean an extra day of rest.

Does your opinion of what is "normal" affect your workouts or fitness goals?

Review: EAS Myoplex Strength Formula shakes

Costco or Sam's? We're heading out now to sign up at one... find out tonight which we chose!!

Yesterday my eats were all over the place! I have photos of the first half of the day, but I'm going to skip it to spare you the we-need-groceries random food post. Instead here's my review of the EAS Myoplex Strength Formula shakes!
I was lucky enough to receive samples of the three flavors from EAS on my big moving day! I was exhausted from all my lifting and running around so I sipped the Vanilla Creme throughout the day. The Chocolate Cream and Strawberry Cream I had after two long workouts.

My preference flows this was: Strawberry Cream--> Chocolate Cream--> Vanilla Creme

From the website:

• EAS Myoplex Strength Formula is a refreshing shake that fitness enthusiasts can rely on within 30 minutes of a workout to help refuel and rebuild lean muscle.
• EAS Myoplex Strength Formula shakes feature a combination of carbohydrate and pro tein to help provide sustained energy as well as support lean muscle recovery and muscle energy replenishment following physical activity.
• With 25 grams of protein, EAS Myoplex Strength Formula shakes complement the existing line of Myoplex powders, bars and ready-to-drink shakes, such as Myoplex(R) Original shakes with 42 grams of protein, that help meet the nutrition requirements of other types of athletes.
• Myoplex Strength Formula shakes are available in grocery stores, drug stores and mass stores. EAS sports nutrition products are also available at www.eas.com and www.AbbottStore.com.

My opinion!

GOOD:
- yummy! I honestly enjoyed all three flavors!
-keeps me full and satisfied
-convenient 14 oz. bottle
-is perfectly balanced to help me recover from my workout (takes the guesswork out!)
-210 calories is a steal for 14 oz. of richness!!

BAD:
-long ingredient list


If I wasn't avoiding dairy now, I would buy these to have every once in a while. I prefer whole foods but sometimes my body craves a satisfying, balanced and tasty product!

Have you tried these shakes? What is your favorite was to refuel after a workout?

happiness + 5 tips

Yesterday during a fierce chase in spin class I had a realization: I am completely happy.

No, everything is not perfect- there are plenty of sad and stressful things in my life. But this happiness has to do with my outlook and my actions.

Happiness really is a choice- but its more of a series of choices that bring that old saying to life.

In this post I am going to focus on the health/fitness aspect of happiness. Next to my spiritual relationship, my diet impacts me most.

Some tips I'm using to feel great (and drop a few pounds):

1. Fall in love with exercise. I've been exercising more than normal. It's not because I'm trying to lose weight; it's because I've fallen in love with the thrill of a spin class, power of yoga and fun of routines at home. Now I plan workouts because they're exciting and leave me feeling great.

2. Customize. You already know to eat healthy and you have to eat less (to lose weight), so feel free to get a little sneaky in how you do it. I always crave something cool and sweet in after dinner- and I usually make a smoothie (too many calories when I'm not even hungry) to fill that craving. So most days I will eat my carbs in the morning and afternoon, tons of veggies for lunch, fruit for snacks and then a big hearty green-protein smoothie for dinner. I get dinner and dessert in one- and it is good for me! It tastes like I'm indulging!

3. Find your balance. I never thought I could lose weight without counting calories, but I have by remembering every meal counts and I need to strive for my perfect balance. It's a journey.

4. Flex your schedule. I've switched heavy dinner dates to lighter fare. Some dinner plans I've been able to switch to a craft project or activity (golfing, walking, biking, etc.). Don't miss out on life, but I think you can definitely make changes when possible.

5. Be happy. When I'm happy I want to treat myself better. A tip on how to get there next post.

*Lacey's comment reminded me of one powerful factor: sleep! Sleep definitely helps me feel better and happier. Thanks, Lacey!

photo here and here

What tips do you use in your own life? How much does exercise/food impact your happiness?

Total-Body Trail Ride

Holy workout!

David and I just returned from a two hour cross-country trail ride and it was tough!

(You might remember last month we hiked the same trail- Little Big Econ.)

We usually take our road bikes out on paved trails, but today David persuaded me to borrow one of his bikes and tackle the woods!
Twists and turns, narrow paths, huge roots popping up everywhere, inclines and drop-offs... It was quite a workout!

I actually felt the burn in my shoulders and abs as well as my legs. It was definitely more about total body strength than cardio today for me. Your body and mind have to be 100% in the ride.

For the past few months David and I have made a habit of getting in a long workout on Saturdays. Sweating outside together sure is a nice alternative to watching TV all day!

Are there any activities you love to participate in over the weekend? I want to tackle kayaking and volleyball next!

Hope you're all having a great weekend!

Change in Your Hands

Today I was feeling a little fatty. And I was exhausted. And I just wanted to eat. A lot.

On days like this I usually skip the gym and do just what I want to: eat a ton and then sit in front of the computer.

But instead I made myself a light and quick dinner and skidoodled right to the gym for a spinning class.

Kicked my butt.

And I felt so good after it that I just kept going.

Now I'm all cleaned up with a nice snack and couldn't feel better.

So next time you're feeling a little poopy remember you hold the change in your hands.

Really.

four steps better {1} Workouts

Whether you want be be stronger, more committed, thinner or smarter, the "four steps better" mini-series will have something to help you get there.

Workouts

I hired a personal trainer for a few months to jump start my exercise routine. Before working with my trainer I hung around the cardio equipment and worked with the strength machines a few times a week. It was okay, but I knew there was so much more that I was missing!

My trainer taught me form and hooked me up with some challenging, effective moves! But once I got the basic correct form down I realized I was only paying her for new exercises!

So my running friend and I branched out to create our own routies while still increasing the level and changing the workouts (so we wouldn't get bored).

I took the exercises she had already given me (all are available around the web) along with several from the workout resources below and made my own exercise note cards.

When my friend and I meet to workout we sort through our cards while warming up on a cardio machine. We break the exercises up: abs, upper and lower-body (although most activate the whole body). Within minutes we have a new total body strength workout!

How To Make Your Own Exercise Cards:

1. Buy any size index cards.

2. Print out some workouts from the resources below:

Here are some printable workouts I've found over the internet. Many of these are workouts I did with my personal trainer. If you do decide to start up your own strength training routine, I do recommend meeting with a trainer a few times first to establish good form and for specific workout tips for your body. You can usually hire one for 1 hour for around $70.
SELF Magazine: Circuit Training, Jillian Michaels' Strength, 15 min. Toning, Arms

Women's Health Magazine: Superhero Workout, Core Four, Kettlebell Workout

SHAPE Magazine: 20 min. Total Body, No Thigh Jiggle, Bikini-Ready Strenth

MizFit's Monday Facetime- MizFit/Carla is a wonderful blogger and personal trainer who produces short videos based on different strength exercises

Women's Health Mag has some great tips on switching up your sets to get more from your strength workouts (full article here):

If you want A total-body warmup
Try Circuit sets

If you want To save time
Try Supersets

If you want To look toned in your going-out tank
Try Drop sets

3. Cut out your workouts and glue them onto index cards. If you're feeling adventurous you could even label the muscle group each workout targets!
4. When creating workouts, make sure to switch up the moves so your muscles don't get too comfortable! I usually do about 4 abs, 4 upper and 4 lower-body and then do some stretching afterward.

Workout Log

I incorporate cardio (mostly running, biking and swimming) with strength training (mostly with body weight and resistance) and stretching (mostly yoga). I feel my best when I cover all three bases each week.

On a normal week I like to workout 6 days/week. If I miss a few workouts I won't sweat it because I believe the best workout plan is one that works with your lifestyle.

2.25.09- 40 min. upper-body strength/abs; 2 mi. run*
*first post-shin splints run
2.26.09- 2 mi. run/walk
2.27.09- 50 min. total body strength; 3 mi. walk
2.28.09- light yoga
3.1.09- Half marathon race
3.2.09- OFF
3.3.09- 50 min. strength training; 10 min. rowing; 25 elliptical
3.4.09- OFF
3.5.09- 10 minute abs/ plank/ stretching (Long day at work... didn't feel like working out... totally should have!)
3.6.09- 10 min. rowing; 10 min. elliptical; 50 min. total strength; stretching/yoga
3.7.09- OFF- vacation :)
3.8.09- 10 min. walk/sprint plus lots of city-walking
3.9.09- OFF- vacation :)
3.10.09- 25 min. Jillian Michaels 30-Day Shred + Stretching
3.11.09- 1.5 mile walk
3.12.09-
3.13.09-
3.14.09- 8 mi./25 min. bike; 8 min. abs; lunges
3.15.09- 26 mi./2 hour bike ride with David!
3.16.09- 15 min. treadmill; 5 min row; 10 min stair climber; 5 min. bike
3.17.09- 25 min. Shred
3.18.09- 35 min. mixed cardio; 25 min. Shred; 8 min abs!!!
3.19.09- OFF
3.20.09- 50 min. total body strength
3.21.09- OFF
3.22.09- 30 min. walk
3.23.09- 1 mi. run; Level 2 Shred
3.24.09- Abs; 30 min. mixed cardio
3.25.09- Level 1 Shred; 1 mi. run; 1 hour walk
3.26.09- 50 min. cycling class; 30 min. walk/run; 10 min. strength
3.27.09- 3 mi. walk/run (38 minutes... mostly walking!); 10 min. simple strength
3.28.09- 2 hour XC trail ride; 20 min. light tennis
3.29.09- 1 hour (very easy) bike ride
3.30.09- OFF
3.31.09- 30 min. total strength; 30 min. cardio (incl. 2 mi. run)
4.01.09- 1 mi. run; Level 2 Shred; foam rolled
4.02.09- 3 mi. walk w/ some running (shin splints still plague me)
4.03.09- OFF
4.04.09- 15 min. walk/run; 10 mi. bike ride
4.05.09- OFF
4.06.09- 35 misc. cardio
4.07.09- I forget, but I worked out!
4.08.09- 45 min. total strength; 60 min. spinning (wowza!)
4.09.09- 35 easy bike
4.10.09- 45 min. spin class; 5 min. abs
4.11.09- 5K "race" (still with the shin splints... find me with the wheelchairs and strollers at the end)
4.12.09- OFF (EASTER!)
4.13.09- 70 min./20 mi. bike ride
4.14.09- forget!
4.15.09- forget! :)
4.16.09- 50 min. spin class
4.17.09- OFF
4.18.09- 2 hour moutain ride
4.19.09- 10 mi. cycling
4.20.09- 3.2 mi. walk (1 hour)
4.21.09- Shred Level II
4.22.09- 45 min. mixed cardio
4.23.09- Shred Level III; 2 mi. run
4.24.09- OFF (10 min. strength)
4.25.09- OFF
4.26.09- 2 mi. walk/run; 31 mi. (2hr +) bike ride
4.27.09- 25 min. mixed cardio (including 1 mi. run); 15 min. abs; 10 min. stretch
4.28.09- Shred Level II; 40 min. bike ride
4.29.09- 20 min. cardio; 20 min. weights
4.30.09- 20 min. total strength
5.1.09- OFF
5.2.09- 30 min. mixed cardio
5.1-8.09- SICK... very little movement :(
5.09.09- 1 hr. Body Flow (yoga, Pilates, tai chi combo); 20 min. cardio
5.10.09- OFF
5.11.09- 45 min. cardio (incl. 2 mi. run!); abs
5.12.09- 45 min. total strength; 15 min. cardio; 10 min. stretch
5.13.09-
5.14.09-
5.15.09- 30 Day Shred Level 3
5.16.09- 55 min. Body Flow; 20 min. cardio; 10 min. strength
5.17.09- OFF (2 mi. walk)
5.18.09- 50min. cycle class; 55 min. Body Flow; 10 min. walk
5.19.09- 30 Day Shred Level 2
5.20.09- 15min. walk/run; 50 min. spin class
5.21.09- 30 min. Shred Level II
5.22.09- 20 min. cardio; 25 min. total body strength (gym)
5.23.09- 50 min. Body Flow; 40.5 mi. bike ride
5.24.09- 30 min. walk; 20 min. gym cardio; 15 stretching/abs
5.25.09- 41-mile bike ride (!)
5.26.09- OFF!!!
5.27.09- 55 mixed cardio (incl. 2 min. run!); 45 min. Body Flow
5.28.09-
5.29.09-
5.30.09-
5.31.09-
6.1.09-
6.2.09-
6.3.09-
6.4.09-
6.5.09- 30 Day Shred Level II
6.6.09- 15 mi. bike
6.7.09- OFF
6.8.09- OFF
6.9.09- OFF
6.10.09- OFF
6.11.09- 2 mi. run; 20 min. total strength
6.12.09- 2 mi. walk
6.13.09- 50 min. Body Flow; 50 min. Spin
6.14.09- 45 min. cardio (incl. 3 mi. run); 35 min. lower strength, abs and stretching
6.15.09- 50 min. Spin; 20 min. upper strength; 25 min. walk/run (2 mi.)
6.16.09- 2 mi. run (20 minutes incl. warm-up); 5 min. strength!
6.17.09-
6.18.09-
6.19.09- 2 mi. run
6.20.09- 25 mi. ride
6.21.09- OFF
6.22.09-

6.23.09- OFF

6.24.09- OFF

6.25.09- 40 min . walk; 3 mile run (30 min.); 10 min. abs

6.26.09- 55 min. Body Flow; 10 min. elliptical
6.27.09- OFF
6.28.09- OFF
6.29.09- 45 min. spin class; 45 min. Body Flow
6.30.09- 30 min. walk
7.01.09- OFF
7.02.09- OFF
7.03.09- 15 mi. bike; 2 mi. run
7.04.09- 20 mi. bike; 10 min. abs; 5 min. run
7.05.09- 10 min. stair climber; 20 min. walk; 15 min. totaly body weights
7.06.09- 30 min. walk; 30 min. random cardio sculpt video ;)
7.07.09- 55 min. (4.3 mi.) walk/run; 20 min. strength; stretch
7.08.09- 1 hour light bike ride
7.09.09- 3 mi. run; 30 min. yoga
7.10.09- 2.7 mi. run (27 minutes)
7.11.09- 13 mi. bike ride; 10 min. abs
7.12.09- 16 mi. bike ride
7.13.09- 3.1 mi. run/walk (too hot!!); 15 min. total body strength
7.14.09- OFF
7.15.09- 3.2 mi. run; 22 min. strength; 30 min. yoga
7.16.09- 15 mi. bike ride; 20 min. strength
7.17.09- 4 mi. run
7.18.09- OFF
7.19.09- 35 mi. bike ride
7.20.09- 3 mi. run (30 min.); 5 min. abs
7.21.09- 13 mi. bike ride
7.22.09- OFF
7.23.09- 2.5 mi. run; 11 mi. bike ride; 10 min. strength
7.24.09- 5 mi. bike ride
7.25.09- 30 min. strength
7.26.09- 11 mi. bike ride
7.27.09- 8 mi. bike ride; abs
7.28.09- 5.2 mi. run; 10 min. stretching
7.29.09- OFF (foam rolling)
7.30.09- 11 mi. bike ride; 25 min. strength at home
7.31.09- 5.5 mi. run
8.1.09- 11 mi. bike ride; 25 min. strength
8.2.09- 25 min. trail walking
8.3.09- 35 min. mixed gym cardio
8.4.09-
8.5.09- 25 min. gym cardio; 10 min. strength in the park; 50 min. tennis
8.6.09- 6 mi. run (1 hour)
8.7.09- 15 mi. bike ride; 10 min. abs/strength
8.8.09- OFF
8.9.09- OFF
8.10.09- 10 min. stairs; 20 min./2 mi. run
8.11.09-
8.12.09-
8.13.09-
8.14.09-
8.15.09- 3 mi. run; 35 min. tennis
8.16.09- 32 mi. bike ride; 10 min. strength

9.07.09- 6 mi. run
9.08.09- 80 min. power yoga
9.09.09- 4.5 mi. run
9.10.09- 30 min. bike ride
9.11.09- 12 mi. run (10 in am; 2 in pm)
9.12.09- 30 min. strength/abs; stretching
9.13.09- 4 mi. run; 10 min. light stationary bike
9.14.09- OFF
9.15.09- 7 mi. run
9.16.09- 2 mi. speedwork
9.17.09- 20 min. light bike
9.18.09- 16.5 mi. accidental run
9.19.09- 20 min. strength
9.20.09- 3.2 mi. run
9.20109- 80 min. power yoga
9.22.09- 14 mi. run; 10 min. stretch

10.08.09- OFF
10.09.09- 15 mi. run
10.10.09- 35 mi. bike ride
10.11.09- OFF
10.12.09- 5 mi. run; 10 min. stretch; 5 min. abs

10.20.09- 5.5 mi. run
10.21.09- 30 mi. bike ride
10.22.09- 90 min. power yoga
10.23.09- 18 mi. run
10.24.09- OFF
10.25.09- 25 mi. bike ride
10.26.09- 4 mi. run
10.27.09- 11 mi. bike ride; 20 min. strength
10.28.09- 10 mi. bike ride
10.28.09- 90 min. power yoga
10.28.09- 14 mi. run
10.28.09- OFF
11.01.09- 12 mi. run
11.02.09- 14 mi. bike ride
11.03.09- 5 mi. run; 90 min. power yoga
11.04.09- 30 mi. bike ride
11.05.09- 16.5 mi. run
11.06.09- OFF
11.07.09- 5.2 mi. run; 90 min. yoga
11.08.09- 20 min. bike ride; 20 min. strength
11.09.09- 2 mi. run
11.10.09- 25 min. strength
11.11.09- 7 mi. run; 10 min. strength
11.12.09- OFF
11.13.09- 20 mi. run
11.14.09- OFF
11.15.09- 10k race
11.16.09- 10 mi. bike @ 7.2mph
11.17.09- 20 mi. bike @ 6.4mph; 90 min. power yoga

11.21.09- OFF
11.22.09- Marathon!!
11.23.09- OFF
11.22.09- 2 mi. run

12.03.09- OFF
12.04.09- 9.5 mi. run
12.05.09- OFF
12.06.09- 30 mi. bike ride; 2 hr. power yoga
12.07.09- 1 mi. run


1.4.10- 90 min. power yoga
1.5.10- 5 mi. run
1.6.10- walk the dogs :)
1.7.10- 3 mi. run
1.8.10- OFF
1.9.10- OFF
1.10.10- Disney Marathon
1.11.10- OFF
1.12.10- OFF
1.13.10- 2 mi. run; 20 min. strength
1.14.10- 25 mi. bike ride
1.15.10- 5 mi. run
1.16.10- OFF
1.17.10- 12 mi. bike ride
1.18.10- 4 mi. run; yoga
1.19.10- 25 mi. bike ride
1.20.10- 5 mi. run; 5 mi. bike ride; 20 min. strength
1.21.10- 30 min. walk; 20 min. yoga podcast
1.22.10- 9.5 mi. run
1.23.10- 15 mi. bike ride
1.24.10- 20 mi. bike ride
1.25.10- 6 mi. run; 30 min. strength
1.26.10- 90 min. power yoga; 25 mi. bike ride
1.27.10- 9 mi. run
1.28.10- 90 min. power yoga; 20 mi. bike ride
1.29.10- 12 mi. run; 8 mi. bike ride (17.8mph); 1,200 meter swim
1.30.10- OFF
1.31.10- 90 min. Bikram yoga; 1,000 meter swim
2.1.10- 5 mi. run (10min./mi.)
2.2.10- 600 m. swim; 10 min. elliptical; 20 min. strength; 90 min. yoga; 10 mi. bike ride; 60 min. trampoline aerobics class (whew!)
2.2.10- 7 mi. run; light swim lesson

2.4.10- 90 min. power yoga; 1,000 meter swim; 10 mi. bike ride
2.5.10- 15 mi. run
2.6.10- OFF
2.7.10- OFF
2.8.10- 6 mi. run; 700 meter swim; 25 min. strength
2.9.10- 40 min. light yoga; 10 min. elliptical
2.10.10- 5 mi. run; 700 meter swim; 25 min. ice skating
2.11.10- 1,000 meter swim; 90 min. power yoga
2.12.10- 18 mi. (treadmill) run!
2.13.10- light rock climbing
2.14.10- 2.5 mi. walk; 20 min. strength
2.15.10- 1,000 m. swim; 5 mi. run
2.16.10- 1 hour trampoline aerobics
2.17.10- 5 mi. run; 1,000 m. swim; 90 mn. power yoga
2.18.10- 90 min. power yoga
2.19.10- 19 mi. run

2.26.10- OFF-sick
2.27.10- OFF
2.28.10- Gasparilla Marathon
3.1.10- OFF- sick
3.2.10- 10 min. bike ride
3.3.10- 1 mi. run
3.4.10- OFF- sick
3.5.10- OFF- sick
3.6.10- 11 mi. bike ride
3.7.10- Disney Princess Half Marathon
3.8.10- OFF
3.9.10- 21 mi. bike ride
3.10.10- 3 mi. run; 1,000 m. swim
3.11.10- 10 mi. bike ride
3.12.10- 11 mi. run; abs
3.13.10- 30 min. walk; 15 min. stationary bike
3.14.10- 8 mi. run
3.15.10- 20 min. walk; 20 min. strength
3.16.10- 5 mi. run; 2 mi. walk
3.17.10- OFF
3.18.10- OFF
3.19.10- 6 mi. walk/run
3.20.10- 30 min. eaaasy bike ride
3.21.10- 5 mi. run
3.22.10-
3.23.10-
3.24.10- 5 mi. run
3.25.10- OFF
3.26.10- 9 mi. run
3.27.10- OFF
3.28.10- OFF
3.29.10- 6 mi. run; 90 min. baptiste power yoga class
3.30.10- 25 min. bike ride
4.1.10- OFF
4.2.10- OFF
4.3.10- Croom 50k Race
4.4.10- OFF
4.5.10- 10 min. bike ride; 90 min. yoga
4.6.10- 350 m. swim; 1 mi. walk/jog :-/
4.7.10- 15 mi. bike ride
4.8.10- 1,000 m. swim; 2 mi. run
4.9.10- OFF
4.10.10- Iron Girl 15k
4.11.10- OFF
4.12.10- 25 mi. bike ride
4.13.10- 2 mi. run
4.14.10- 7 mi. bike ride; 1,000 m. swim
4.15.10- 12 mi. run + 5k
4.16.10- OFF
4.17.10- 3.2 mi. run
4.18.10- Metric Century
4.19.10- 800 m. swim
4.20.10- 3.2 mi. run
4.21.10- 4.5 mi. bike ride;
4.22.10- 1,000 m. swim; 4 mi. run (40 minutes)
4.23.10- OFF
4.24.10- 10 mi. crappy run

5.14.10- 5 mi. run; 600 m. swim
5.15.10- OFF
5.16.10- Ironman 70.3
5.17.10- 90 min. power yoga
5.18.10- 10 mi. bike; 500 m. swim
5.19.10- 4.5 mi. run
5.20.10- 40 min. strength; 10 min. yoga; 2 mi. walk
5.21.10- 15 mi. run
5.22.10- OFF
5.23.10- OFF
5.24.10- 2.3 mi. run
5.25.10- 16 mi. bike ride

6.3.10- 30 min. bike; 90 min. yoga; 1,000 m. swim
6.4.10- OFF
6.5.10- 19 mi. run; 1000m. swim; 30 min. yoga
6.6.10- 40 mi. bike
6.7.10- 19 mi. bike
6.8.10- 1600 m. swim
6.9.10- 8 mi. bike ride; 8 min. abs
6.10.10- 60.3 workout
6.11.10- 3.5 mi. run
6.12.10- 1000 m. swim
6.13.10- 13 mi. run; 1000m. swim; 3 mi. run
6.14.10- 21 mi. bike; 80 min. power yoga; 500 m. swim
6.15.10- 7 mi. run
6.16.10- OFF
6.17.10- OFF
6.18.10- easy 3 mi. run
6.19.10- Grandma's Marathon
6.20.10- OFF
6.21.10- OFF
6.22.10- 2 mi. walk; 1,000 m. swim; 10 min. yoga
6.23.10- 3 hours hot power yoga; 500 m. swim; 2 mi. run
6.24.10- 7.5 mi. run; 10 min. yoga; 600 m. swim
6.25.10- Bikram
6.26.10- 8.5 mi. run
6.27.10- 15 mi. bike ride
6.28.10- two 90 min. power yoga classes; 4 mi. run
6.29.10- 90 min. power yoga; 10 mi. bike; 600 m. swim
6.30.10- 80 min. power yoga; 7 mi. run (1:08)
7.1.10-
7.2.10-
7.3.10-
7.4.10-
7.5.10-
7.6.10-
7.7.10- OFF
7.8.10- 5 mi. run
7.9.10- 10 mi. run; 8 min. abs
7.10.10- OFF
7.11.10- 10 mi. run; 8 min. abs
7.12.10- 90 min. power yoga; 5 mi. bike
7.13.10- 2 x 90 min. power yoga; 2 mi. run; 600 m. swim; 21 mi. bike
7.14.10- 1500 m. swim (with speed intervals)
7.15.10- 2 x 90 min. power yoga; 4 mi. run; 11 mi. bike
7.16.10- 12 mi. run
7.17.10- yoga workshop
7.18.10- 1500 m. swim; 14 mi. bike; 3 mi. run
7.19.10- 90 min. power yoga
7.20.10- OFF
7.21.10- 90 min. Bikram; 1000 m. swim; 2 mi. run
7.22.10- 2 x 90 min. power yoga; 15 mi. bike
7.23.10- 5.5 mi. run
7.24.10- 80 min. power yoga
7.25.10- 15 mi. run; 8 mi. bike ride; 2 hr. advanced power yoga
7.26.10- 80 min. power yoga; 1300 m. swim
7.27.10- 4 mi. run
7.28.10- 3.5 mi. run; 3.2 mi. walk
7.29.10- 2 x 80 min. power yoga; 10 mi. bike
7.30.10- 60 min. power yoga
7.31.10- 12 mi. run; 2 hr. power yoga
8.1.10- 12 mi. easy bike ride
8.2.10- 10 mi. run; 80 min. light power yoga
8.3.10- 80 min. power yoga; 21 mi. bike; 20 min. power yoga
8.4.10-
8.5.10-
8.6.10-
8.7.10-
8.8.10-
8.9.10- 4 mi. run; 80 min. power yoga
8.10.10- 3 mi. run; 500 m. swim; 80 min. power yoga
8.11.10-
8.12.10-
8.13.10- 5 mi. run *accident*
8.14.10- OFF (accident)
8.15.10- 60 mi. bike ride
8.16.10- 5 mi. run; 80 min. power yoga
8.17.10- 22 mi. bike ride; 80 min. power yoga (lots of resting)
8.18.10- 5 mi. run; 80 min. power yoga
8.19.10- 20 min./6 mi. bike ride
8.20.10- 20 min./6 mi. bike ride
8.21.10- 6 mi. run
8.22.10- 35 mi. bike ride
8.23.10- 12 mi. run
8.24.10- 80 min. power yoga

9.2.10- OFF
9.3.10- 9 mi. run
9.4.10- OFF
9.5.10- 100 mi. bike ride
9.6.10- 4 mi. run; 80 min. power yoga; 500 m. swim
9.7.10- OFF
9.8.10- 80 min. power yoga; 5 mi. run
9.9.10- 80 min. yoga; 1000 m. swim
9.10.10- 16 mi. run (rough and slow!)
9.11.10- 4 mi. run
9.12.10- 60 mi. bike ride

9.24.10- 16 mi. run
9.25.10- OFF
9.26.10- 48 mi. bike
9.27.10- 80 min. power yoga

9.28.10- OFF

9.29.10- 22 mi. bike

9.30.10- OFF

10.1.10- 18 mi. run

10.2.10- 1000m. swim

10.3.10- 100 mi. bike, 6 mi. run

10.4.10- OFF
10.5.10- 80 min. yoga
10.6.10- 3 mi. run; 80 min. power yoga; 1200 m. swim
10.7.10- 20 mi. run; 80 min. power yoga
10.8.10- 4 mi. run; 1200 m. swim
10.9.10- 1000 m. open water swim
10.10.10- 80 mi. bike ride
10.11.10- 80 min. power yoga; 3 mi. run
10.12.10- parkour
10.13.10- 80 min. power yoga
10.14.10- OFF
10.15.10- OFF
10.16.10- Urbanathlon