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Fitness 6 burpees I accidentally did an extra one

Cycling Cycle 2.81 mi 00:18 9.6mph pace 2.81 miles, time 17:35, average 9.59, http://j.mp/A5Ta7C.

Cycling Cycle 3.6 mi 00:20 10.8mph pace 3.60 miles, time 19:56, average 10.84, http://j.mp/xLpeZP.

Walking Lake Eola 1.69 mi 00:31 18:27 pace 1.69 miles, time 31:11, average 18:28, http://j.mp/yjs4nB.

This morning I ran my last long run before Marathon #4 next Sunday. The run went ok, not great, but we had a blast celebrating Omar's birthday and trying to remember the 8 mile route that looked so unfamiliar in the daylight. Since we had low millage, and it's supposed the winter, we started at 7 am. We usually run in the dark, so everything looked very different. We enjoyed looking at the gorgeous houses in Winter Park, listening to Omar's trivia, and Julie quizzing us about what we would name our own 5K race. Although the air felt cool, it was in the low 60s and pretty humid, so I struggled a bit at the end and my legs felt heavy (probably because I biked 5 miles to the start). Now it's all about taking it easy and staying healthy to make it to the start line in one piece. I have two more easy runs this week, then I head to Jacksonville on Friday! The weather is looking favorable for a PR, but I'll post more about that as it gets closer and I can trust the forecast.

Birthday boy Omar begin a good sport wearing his birthday crown

Commutegreat post run/bike stretch 00:20

Fitness 4 burpees

Runninggood Galloway Group 2/1 7.62 mi 01:33 12:10 pace Last long run before BCM and Omar's birthday run. It went ok. It was cool but very humid and my legs felt heavy (probably from biking 5 miles first). Accidently stopped it for .3, so it should be 7... read moreLast long run before BCM and Omar's birthday run. It went ok. It was cool but very humid and my legs felt heavy (probably from biking 5 miles first). Accidently stopped it for .3, so it should be 7.9 in 1:36 @12:12. http://j.mp/wprhOS.

Cycling GMS 5.15 mi 00:25 12.1mph pace 5.15 miles, time 25:27, average 12.14, http://j.mp/yt1Qme.

Cycling GMS 4.65 mi 00:23 12.2mph pace 4.65 miles, time 22:55, average 12.17, http://j.mp/zz9uPb.

January was an awesome month and a great start to 2012. I have no doubt that February will be just as good. I'll let the stats speak for themselves, with a bit of commentary along the way. :)

Stats & Goal Progress (8%)

• Run: 101 / 1000 miles (10%) - 3rd time ever running 100+ miles in 1 month, and that means I'm ahead of my goal. w00t! I'll probably be under my goal of 85/mo next month since I'll be taking it a bit easier after the marathon, but we'll see how things shake out. 
• time: 20.5 hours
• avg pace: 11:25 
• Walk: 54 / 500 miles (11%) - monthly PR as far as I can tell. I've been really focusing on walking as active recovery and because I really enjoy it, and the weather is perfect for it. I need to take advantage of it while I can before it gets too hot to walk to the bus without bringing a change of clothes to work. 
• Bike: 43 miles; 4 / 52 times (8%) - no PRs here, but glad I got out once a week as planned. I think this will go up throughout the summer because I'll be helping my group do some brick workouts, and I may even try a duathlon or triathlon before year's end. 
• Yoga: 10 / 120 hours (8%) - right on target! I've been enjoying this a lot, but I may have to slow down a bit in lieu of sleep and so I don't over stretch muscles, but I may just vary the routine a bit more to target different areas. 
• Core: plank a day (40m total) - So glad this is over lol I'm take a little bit of a break, but plan to keep doing it a few times a week. 
• Drove: 622 / 6500 miles (10%) - A little more than planned, but not too bad considering the circumstances. I'll write a separate post about my thoughts on this goal later. 
• Dinning Out: 8x; $91 / $80 - A little high, but not too bad. I'll write a separate post about my thoughts on this goal later. 
• Restaurants - $60 / $60 
• Snacks/Sweets - $32 / $20 

January Accomplishments

• DeLeon Springs Half Marathon (#12)
• Marathon - Ocala Marathon (#3 - PR)
• Plank a Day Challenge - 1:20 PR
• Restarted Daily Challenge and on 24 day streak
• Challenge for a Change

Goals for February

• 26.2 with Donna Marathon (BMC), #4 in 5 hrs
• Burpee Challenge (# burpees = day of the month)
• Continue Daily Challenge streak
• Challenge for a Change
• Virtual 12athon

Cycling First Friday Ride 13.28 mi 01:14 10.7mph pace 13.28 miles, time 1:14:21, average 10.72, http://j.mp/Atw2Iu.

Walking publix 1 mi 00:20 20:00 pace

Core Fitness 1m plank + 3 burpies 00:02:11

Yoga head to toe flow 00:30

Walking commute 4 mi 01:16 19:00 pace

Burpee February Challenge - I've started another crazy challenge this month, courtesy of Maddy. The challenge is simple: do the number of burpees that corresponds to the day of the month. February 1st, do 1 burpee, February 2nd, do 2 burpees ... all the way to February 29th: 29 BURPEES! So far, so good! But it will be interesting when I have to do 12 on marathon day lol If I wasn't running this for time, I'd do one at each mile marker for the first 12 miles. It should at least be a good warm up before the race :) It's not too late to join the challenge, just do 3 today and jump right in. Here's a video showing you what a burpee is and a beginner version.



Taper/Recovery - This is a weird time because I'm recovering from Ocala and tapering for BCM, so I'm trying to take get in quality workouts and really listen to my body when it tells me to take it easy. Tuesday I woke up with a bit of pain near my hip/glute. I warmed up and it felt ok, so I did a speedy 3 miles at 30s faster than race pace. I didn't think I had that in me, but somehow pulled of a 10:52 average pace with perfect negative splits. I wore my compression capris under my jeans to work and iced on the bus and at work. It was angry most of the day, and I felt a bit run down, so I slept in Wednesday and skipped my typical yoga routine to give everything a rest. I did yoga on the bus, but that's mostly upper body with a few gentle seated hip openers. This morning I felt much better, but I skipped the track just in case in favor of an easy 4 mile run on the road. It was a little tough because I'm not used to 2:30/1 intervals, but I busted out an 11:20 pace, 7s faster than race pace. It was a beautiful morning, so that surely helped. I chatted a bit too long with Laura so I did not have time for yoga before heading to the bus, but I did it at the bus again. I love that!

Fat, Sick and Nearly Dead - We saw this movie last week as part of January's Challenge for a Change - Healthy Eating. It was an interesting movie, and seeing the transformations in such a short time was incredible, but I could not shake the feeling at the end of the film that it was just an hour and a half long commercial for the juice fast. Not to mention that anything that shows loosing that much weight that fast scares me. It causes people to expect that as normal weight loss when losing more than 1-2 lbs per week for most people is unhealthy and borderline dangerous.

Yoga yoga on bus + work 00:20 Was running late for work because I stayed to chat with Laura, so no time for yoga before I left, but did some on the bus stop, then on the bus, and a few minutes at my desk. Gotta fit it in where ... read moreWas running late for work because I stayed to chat with Laura, so no time for yoga before I left, but did some on the bus stop, then on the bus, and a few minutes at my desk. Gotta fit it in where I can :)

Fitness 2 Burpees - Feb Challenge Did my 2 burpees this morning before leaving for my run. Joining Maddy H. for the Burpee February Challenge. Simply do the number of burpees that corresponds to the day of the month. February 1st... read moreDid my 2 burpees this morning before leaving for my run. Joining Maddy H. for the Burpee February Challenge. Simply do the number of burpees that corresponds to the day of the month. February 1st, do 1 burpee, February 2nd, do 2 burpees... All the way to February 29th - - 29 BURPEES! Twitter hashtag #burpeefebruary

Fitnessgreat Burpee February Challenge - D... Joining Maddy H. for the Burpee February Challenge. Simply do the number of burpees that corresponds to the day of the month. February 1st, do 1 burpee, February 2nd, do 2 burpees... All the way to... read moreJoining Maddy H. for the Burpee February Challenge. Simply do the number of burpees that corresponds to the day of the month. February 1st, do 1 burpee, February 2nd, do 2 burpees... All the way to February 29th - - 29 BURPEES! Twitter hashtag #burpeefebruary