Fitness on the GO!

For the past year I have been teaching a fitness class at Colgate University called - Tone & Stretch two days a week. Every class is something a little different, and we incorporate, yoga, pilates, strength, stretching, balance, core, etc. into each class with the goal of targeting all areas of the body.   This week I took an idea that I found on a website called: fitsugar.com and designed a 40 minute class consisting of 10 exercises grouped into five sets of two. This was by far one of the most fun, challenging, and fitness packed routine I have done.  The routine can be modified with weights, without weights, and using different exercises upper and lower body.  Wednesday's class (pre-Valentine's day) targeted lower body with core sprinkled in between. After class I received a number of emails about how much they LOVED the class. One suggestion was to make every Wed. "Boot Camp Wednesday."  Let's get to it,   here is the routine and we used a kettle bell for the wide squats, and two light ones for the step lunges.   We did the entire routine FOUR times through with no breaks.
15 x Wide stance squats
30 - sec. straight arm plank
15 x Narrow squat (power pose with arms up)
30 - sec. spider man crunches (straight arm plank with crunching knee to same side elbow)
15 x Rt. leg forward step lunges then Lf.
30 - sec. Mountain climbers
15 x Push ups
30 - sec. Right side plank (elbow or straight arm)
15 x Rt. leg rear step lunges then Lf.
30 - sec. Left side plank

It was a BLAST!!!!!!!!!!!!

Blues Cruise 50K October 2011

The Pagoda Paces are a running club based out of PA who hosts the annual Blues Cruise 50K trail run. The run takes place at the Blue Marsh Lake, Reading, PA. This years course featured a single loop consisting of 95% single track. The first time I ran the Blues Cruise was 2007. The course was so much fun the first time, that I decided to run it again.

Usually runners prepare for a 50K similar as they would a marathon, such as logging in long runs of up to 20 miles. Usually that is how I normally would do it, but in this case, I can't resist signing up for events with no more than a 10 or 13 mile long run. So be it, that is how I prepared for the Blues Cruise the first time, and the second. Needless to say, that's the hard way. Either way, as long as you cross the finish line, that is what counts.

Running on trails is a wonderful experience, of putting you one with nature. The serenity of it all, the quiet of the forest, the challenge of the terrain. This year, the terrain was muddy, slippery, and wet. We crossed a nice river, which reminded me of Xterra Guam, but MUCH colder.

Half way through the run (mile 14 or so) I was feeling dizzy. Luckily the aid stations were well stocked with goodies that I was able to get enough sugar in me to recover. Drinking coke and gatorade got me to the finish line. The volunteers were very helpful, and encouraging. They'd say things like, "You are doing great!" They even offered me some beer, since I probably looked like a needed one to numb the pain! HA! All the positive reinforcements they offered were music to my ears. It took quite a bit longer to finish this year, but walking away with 1st. in my age and 5 overall female was, well, an accomplishment. Another 50K under the belt feels good.

I hope to return next year. Cheers! Run on and run strong!

Lake effect Snow Storm

Second season in central NY is exciting. Syracuse has been reported to have 95 hours and 10 minutes of snowing. It's snowing now, and it's going to snow some more, making it great conditions for fun in the snow to x-country ski and snow shoe. I am looking forward to some outdoor exercise that is something different than running. After completing the 100 mile and the 100K run last August, I have been enjoying less pounding and find myself getting in some great swim workouts with our new head swimming coach, Fernando. He is very highly respected in the swimming world, and an absolute joy to work for.

The raiders swim team is feeling the positive vibrations, and we showed our stuff in the snow one evening. We are looking forward to winning more meets after training trip to FL. and doing well at the Patriot League Championships in February @ Bucknell.

I am drinking an iced coffee, that I requested Jayne bring out to the course. It might be considered contraband!!!

I really enjoyed the scenery, and that is one of the major reasons why I wanted to enter this event. We ran over the same stretch of road for 50 miles on Sat. and I thought, how am I going to look forward to running over the same stretch of road the next day for 44 miles?? Believe it or not, I actually looked forward to running the 50K the next day.

The snow cap mountains in the background look absolutely majestic. When Jayne and I ran the 9 mile trail section of the 50K on Sunday, we ran in those mountains.

Here I am taking a walk break. I am so close to finishing, and that guy behind me ended up passing me when we did our turnaround at the 3 mile mark on the last out and back. I don't remember Jayne running with me here. I think I was in the delerious state. Not quite euphoric, but still delerious.

Las Vegas Ultra running

The perfect dinner before a 50 mile run is eating with friends. Lisa and I enjoyed the grilled Salmon and oh- don't forget a glass or two of Vino!! It was a beautiful night to enjoy our meal outside.

Race morning, and Eric and I enjoy a nice warm up run together. This was Eric's first race in two years after some health problems. Let's just say he tore up the course. He was first overall by about 30 minutes to the 2nd. place finisher. I had the pleasure and privledge of running with him from mile 16 to 22. After that he got faster and I slowed down. I don't know how he does it, but I do know that he knows his shoes. Eric owns Red Rock Running Co. in Las Vegas. It is a fabulous shoe store, and he has a good memory for what shoes you buy and wear. Thanks Eric for your company on the run. It was good to see you running with so much joy and strength.

It was a really beautiful morning. The winds were light, which did give way to stronger winds by the afternoon. The temps were very nice.

The Canyon is an amazing place. Too bad we didn't spot any burros though.

Las Vegas

You gotta love the milling around before the race. It's a rather subdued crowd. Simple people looking to run mega miles.

Looking out into the vast unknown of the canyon was not as intimitating as preparing for an Ironman on race morning.

The road seemed to go on forever. Mile markers were placed every mile, and the support crew at the aid stations were very helpful.

Labor of Love

hI have about 5 min. to post a few pictures and my description of the Labor of Love 2 day ultra running event. Below is a small summary that I wrote on the plane. It really only touches the surface of all the accounts of the weekend. Jayne played the perfect host for my stay. And all my wonderful Vegas friends where around to share the visit, Lisa, Kim, Julie, and most of all Chicky, who was our fan out on the course. Kim drove out to meet us with less than 5 miles to go on the 50K and actually had a cooler of ice which was my saving grace for the tight IT band. Chicky and Jayne brought me an ice coffee, which really gave me a boost for the final 10 miles of the 50 mile run on Saturday. I will have to follow up with more stories. In the meantime......

This unique experience of ultra running is the ultimate endeavor that will test the body, mind, soul and spirit a basic life principle; to be in the moment.

Running for distances longer than the average person cares to drive sounds like a daunting task. In a runners’ mind – the distance is merely a small obstacle to conquer. Every step, every breath brings us closer to realizing that we can make anything happen. Our energy takes us in the direction we are going. If we feel tired, we slow down. If we feel energized we speed up. The continuous motion of traveling from point A to point B (finish line) using manual locomotion over distances greater than the average marathon (26.2) sets the stage for what I describe as a delirious euphoria of painful delight. In other words it’s a: “Labor of Love.”

The Labor of Love was the perfect fitting title to Calico’s Racing ultra run event at Lovell Canyon in Las Vegas, NV.

When a challenge is presented to run distances from 80-100 miles, how can one refuse? The Labor of Love ultra run offered different running options for everyone. I signed on for the 50miles on Saturday, followed by the 50K on Sunday. I completed 80 miles over a two day period. Finishing both runs is a stepping stone to my first 100 mile ultra in August 2010, called the Viaduct Ultrarun, located in Landsboro, PA.