My Photo Book - PERU December 2012

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Peru - Inca terraces

Peru - School visit

Peru

Peru

Machu Picchu

Sun Gate on the Inca Trail, Machu Picchu

Inca Ruins - Cusco, Peru

Rafting on the Urubamba River in Peru

Peru - Sacred Valley

Machu Picchu December 8, 2012

Women's Half Marathon - St. Petersburg

The Hardware

Race Bib

Picked up race bib and pace team bib now I have to try and keep up!

So true

Race Expo

Going to the expo on Friday afternoon to pick up our race bibs etc. While we are downtown St. Petersburg we'll go to the Dali Museum for a light lunch and latte.

Training Run

Last 30 minute run before half marathon on Saturday. Very humid this morning which made for a tough run.

Final stretch of the Women's Half Marathon in St. Petersburg

Looking forward to seeing the finish line when I round the final corner.

Tomorrow is a rest day

Run and Walk on the Beach

Started off with a 40 minute run then headed out to Pass-A-Grille Beach for a walk on the beach. Lots of people on the beach today.

The Beach

Went back out to Fort De Soto and sat in our beach chairs. Great way to spend an afternoon.

Training in Florida!

Arrived in Flordia 13 days ahead od the half marathon. On Wednesday and Friday we did 40 minutes runs - ran around the Pinellas Point neighborhood. Today we're doing a 6 mile run at Fort De Soto. We will run on the bike/walking path - start out at the North Beach parking lot and head toward park headquarters in back - flat run close and close to the beach.

Training Run in Florida

Did our first run in Florida - 40 minutes around the neighborhood. Temps in the 60s. Supposed to warm up later in the week - our 6 mile run on Saturday might be a warm one.

Easy Run

40 minute easy run through BayView - Rusk-Oklahoma-Clement-Morgan-New York-Wenthome-Home. A light rain started during the last 10 minutes, we had full rain gear on.

2013 Events?

I'm looking into events to do in 2013. Looking at half marathons, half marathon replays (2-person team), cycling, and sprint triathlons. To date, I've identified a half marathon replay in May, 2013 that looks promising.

Long Run Day

8 mile long run this morning - out and back route (South Shore Park to Warnimont Golf Course). Temp in the high 30s and breezy in spots. Easy pace - one hour and twenty minutes. Two weeks from half marathon.

Women's Half Marathon - St. Petersburg

Course Map

Weekly Speed Training

5 minute warm-up, 10 minute easy run, 25 minute fast, 5 minute easy, then 5 minute cool down - 3.8 miles, on the YMCA treadmill - temperature in the high 30's. Thursday is cross-training with the weights. Friday's run is 40 minute easy and Saturday's run is an 8 miler. May with switch the days - make Friday the long day if weather forecast is warmer on Friday than Saturday. Trying to find a spring event to do - something in the 10k to half marathon range.

Women's Half Marathon in Bloomington, MN

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Running Running

The week of running: Monday 50 minutes easy run; Wednesday 40 minutes speed workout; Friday 12 mile long run - nice chilly day - started out about 40 degrees but nice and sunny. Did the usual route - South Shore Park headed south past Warnimont and back. Time for Beans and Barley.

Weekly Long Run

6 mile run at high intensity. South Shore Park south to pond marker and back. Sunny and temps in the 50s. Knee head up pretty good.

Training Run

Easy 40 minute run this morning, ran through the neighborhood. Cool weather - wore shorts, long sleeve shirt and vest - high 40's.

Speed Workout

34 minute run this morning - 10 minute easy, 10 minute fast and 2 minute slow, 10 minute fast and 2 minute slow. Legs are still tired from Half Marathon on October 13th. To the YMCA tomorrow for cross training, short run on Friday and a 6 mile on Saturday. Weather in the 50-60 range today.

Race Recovery and Prepare for Women's Half Marathon in St. Petersburg

Taking today off - recovering from Whistlestop Half Marathon. Cold day in Ashland, WI - overcast, drizzling and windy. Heading back to Milwaukee tomorrow. Back to running on Tuesday - will make it an easy day.

Whistlestop

The hard earned Hardware!

Whistlestop Half Matathon

Sue with the hardware

Whistlestop Marathon

Marilyn with the hardware

Whistlestop Marathon and Half Marathon

Marilyn still going strong at mile 25

Final Speed Workout

Short 30 minute run this morning. The final run before the Whistlestop on Saturday. Saturday's weather forecast calls for rain and temperatures in the low 40s. Looks like we will be running in rain pants and jackets - will make things a little tougher than we had hoped. Identified the next Half Marathon! More Magazines Women's Half in Central Park April 2013. Have to give this one serious consideration. Want to stay in shape after training for 3 halves in 2012 (August, October and November).

Training Run - Low Intensity

Final long run before the Whistlestop - 6 miler. Cold day - low 40s. Loop run - started out from Warnimont Golf Course, headed south to the clearing and back.

Cross Training

Elliptical and weight training.

Wednesday, October 3 Training Run

4 mile, 48 minute speed work out. Started at South Shore headed south to the middle of the condos in St. Francis. Another great fall day.

WhistleStop Half Marathon In Ashland, WI

10 days till the Lake Superior Fish Boil and Pasta feed. 11 days till the WhistleStop Half Marathon! And then the post race WhistleStop Blues and Brews Fest.

Training

Easy 45 minute run on Monday morning and yoga at noon. Today another yoga class. Tomorrow is a speed workout - 35 minutes.

Training

Did an easy 8 mile run this morning. Marilyn was doing a 16 miler. Marilyn started out from the house and headed south on the Oak Leaf Trail. I met her at the 3 trees and we ran to Grant Park Golf Course (4 miles) and turned around. I finished at the 3 trees and Marilyn continued another 3.5 miles home. A high school cross country meet was taking place in Sheridan Park - lots and lots of runners. Marilyn crossed the route on her way home (between 3 threes and condos). Nice fall day - in the 50's and sunny. The usually crowd on the trail - walkers, runners, and bikers. We saw 5 deer near the 6 mile mark. Met a runner training for the Door County 50 miler - sounds like a great run - we have to look into it for next year - takes place in October.

Half Marathon - Training Run

Did my 13 mile training run this morning.  Nice sunny and cool day - 40's when I started and low 50's when I finished.

Started at South Shore Park, headed south on Oak Leaf Trail, ran past Warnimont Golf Course, and turned around at mile marker 54.  Marilyn road her bicycle and had extra and snacks along.

Knees are stiff tonight.  Just like after the Women's Half Marathon in Bloomington, MN.  Glad to have a day off tomorrow.

Training Run - Easy/Hard 40 minutes

Started out with 10 minutes at an easy pace, then 25 minutes at high intensity and finished with 5 minutes at an easy pace.  Tough day today.  Trying to save myself for the 13 mile run on Saturday!

Weather was in low 50's, overcast, and breezy.  Nice day for running.  Started at South Shore Park, headed south just past the big rock up to the first set of condos and then turned around.

Not many people out on the path - a few walkers, runners and bikers.

Training run - weekly long run

Today's run was 6 miles, finished in 1:09:52.  I used the Jeff Galloway training method - run/walk using 3 min. run/1 min. walk.  I was at 3 miles in 35 minutes.  Took Elmo, aka Elms, along for the run - nice but I need to create a longer set!

I started out at South Shore Park mile marker 60.5, headed south on the Oak Leaf Trail to the pond in Sheridan Park, mile marker 57.5, and turned around.

Another sunny day, in the 50's when I started out and 62 when I finished.

Training Run (Easy)

Today was an easy 40 minute run with the heart rate (HR) in the 135-145 zone.  My average HR was 143, maximum was 182, and I was in the zone 22:22 minutes.  HR for the last mile was 150-155.

Started out heading south on Wentworth to Oklahoma to the Condos in St. Francis, turned around and came back along the lake front.  Sunny and cool, 50 when I started out, wore long sleeve shirt - big mistake - too hot.

Training Run - Marilyn keeps on running at mile 17

Training - Sue's shoes were meant for running

Training Runs - Marilyn makes 20 miles look easy!

Monday Training Run

I had an easy 45 minute run this morning.  Marilyn logged 9 miles at marathon pace.

Weather was perfect - low 60's and sunny.  Not very many people out on the Oak Leaf Trail this morning.

12 Mile Training run

Got in my 12 miler this morning.  Both knees got stiff around mile 6 so I walked quite a bit of the last 6 miles.  Back to yoga and accupunture .

Marilyn had a nice easy 10 mile run.  We both started out from South Shore Park and headed south.  Marilyn went 1 mile past Warnimont Golf Course and I went 1 mile further out before turning around.  Mariyn finished her run and walked back 1 mile and met up with me at my mile 11.  We finished walking mile12 together.

Weather was great - in the 50's when we started out, warmed up, clear and sunny.  Lots of people on the Oak Leaf Trail today. - bikers , runners, walkers.

Half Marathon Training

Today's training was and easy 40 minute run.   Tomorrow I have a 12 mile run.  Next Saturday is my 13 mile day, then my weekly mileage drops leading up to the Whistlestop Half Marathon on October 13.

Marilyn's training today was a 9 miler, leading up to tomorrow's 10 miles.

Weather was cool with overcast skies - nice day for running.

Today's Daily Ray of Hope

Today's Daily Ray of Hope

Wednesday - Speed Training

Started out with a easy 10 minute run, then a high intensity 10 minute run followed with a 2 minute slow pace to recover run/walk, then another high intensity 10 minute run followed with a 2 minute recover run/walk.  Then a slooow jog home from South Shore Park.  Total time 40 minutes.  I managed a 10 minute mile during the first high intensity pace!

Marilyn is out doing an easy 16 miler today!  Ouch!  Couldn't ask for a nicer day for a long run - temperature is 67 with overcast skies.  Go Marilyn.

Tuesday - Cross Training

Marilyn and I had a cross training session with Paula, Starting Line Athletics.  Always a good work out with Paula or Andra.

Monday training run.

Easy run today, 50 minutes, low intensity, 70%-75% maximum heart rate.  Went 4 miles, hot and muggy.  Out and back - started at Warnimont Golf Course and headed south for 2 miles

Training

Did a slow 6 mile run today. Six weeks until the Whistlestop Half Marathon in Ashland, Wisconsin.

Marilyn with the Hardware

Marilyn with Hardware after half marathon in Bloomington, MN.

Rest Day

Taking an extra rest day from running.   Will go for an easy walk on the Oak Leaf Trail from South Shore Park down to Cudahy and back.

Women's Half Marathon - The Hardware!

Yeah!

Finished the half marathon

Tough course - lots of hills.  This half marathon was harder than last weekend's 90 mile bike ride.  TOUGH out there today.  My hardest half marathon ever.

Well organized inaugural run.  Plenty of water stops and well staffed.  Women's Half Marathon organizers did great job.  See you in St. Petersburg.

Right now, icing the right knee. Brought home the hardware!

Race Morning - Women's Half Marathon Bloomington, MN

5:15 am getting ready to leave hotel and head over to the race starting area.   Approximately 1,500 women runners.  We have our Subaru wrist bands for entry into the Subaru hospitality area by the race start/finish.

Marilyn is ready for tomorrow.

I'm ready for tomorrow morning - race starts at 7:00 am

Race shirt and number

Women's Half Marathon Expo

Picked up race bib

Women's Half Marathon - Bloomington, MN

Leaving for Bloomington on Friday.  Packet pickup is Friday and Saturday.  Race is on Sunday at 7:00 am.  We will be adding to the Hardware Collection on the hardware tree!  The weather is supposed to be heating up by Sunday - back to the 80's.

The Hardware!

Finish line! Yeah! 90 miles of hills, mostly uphill!

Race the Lake - approaching the finish line - still able to smile!

Race the Lake - just starting out, still smiling.

Race the Lake - at the start line.

Race the Lake

Getting ready to leave Ramada Inn, downtown Fond du lac, and head over to the start - 5:15am

Race the Lake

Leaving for Fond du Lac, pick up race packet, and get ready to ride on Sunday morning.

Colorado AIDS Walk August 11, 2012

Half Marathon Training

Did a 12 mile run this morning, another tough one.  Started from South Shore Park and ran 2 miles past Warnimont Golf Course (6 miles out) and then ran back to South Shore Park.

Training

Went for ten mile run on Thursday evening, tough going.  Did a 41 mile bike ride today.

RAGBRAI - July 27, 2012 I road it like I stole it! Anamosa, Iowa

RAGBRAI - July 27, 2012 Mt. Vernon, Iowa half way point for the day

RAGBRAI - July 27, 2012 starting out in Cedar Rapids, Iowa

RAGBRAI - July 27 - 15 miles down 25 to go

RAGBRAI - Ride It like you stole is the slogan for this town with a prison.

Happy I'm not riding today - 105 on car thermometer. supposed to in the 80's on Friday

RAGBRAI just finished 64 mile ride on July 23

RAGBRAI -getting water after 64 mile ride from Cherekee to Lake View in 105 degrees

RAGBRAI - starting out in Cherekee, Iowa for 64 mes

RAGBRAI - water after 64 mile ride. Cherekee to Lake View , Iowa

Ice Cream Capitol of the World

Le Mars, Iowa

RAGBRAI starts tomorrow

Blue Bunny Ice Cream