Wednesday, November 30, 2005

This and That

I was becoming a bit disappointed since the scale wasn't showing any release of fat this past week. I have getting in my 100 minutes of excercise each and every day and am eating a very clean Paleo diet. So WTF? I don't know.

I dusted off my body fat caliper and tantina body fat analyzer. I hadn't used them since I reached my goal of 130 in July. Welll, guess what? Happy days! I have lost .5% of bf. I'll take that. Down to 14.5. I don't really need to go much below that. Made me happy :)

Yesterday I ran 35 minutes on the treadmill in the AM before work. Then ran 5 miles with Topaz on the trail in the PM. Then brought Troy to basketball practice and went to the gym where I lifted some personal bests! 85 pounds on the laying leg curl. Yeah! 85 rockin' pounds. I remember when a pb was 40. That wasn't too long ago.

Let's see..Monday was a 35 minute run on the treadmill and a 7 mile run with Topaz in the PM; lifted for 45 minutes at they gym: back and shoulders. I don't really like lifting shoulders. They're pretty weak.

Today was 50 minutes on the treadmill and will run 50 minutes tonight with run club. Then I have to attend the Orrock Board Meeting all nice and sweaty.

Did you watch The Biggest Loser last night? I caught the last hour since Troy has bb. Oh my gosh. It was awesome. All three had lost over 40%. Amazing and incredible. All success stories.

M1: 1 egg, 8 whites, banana
M2: 1/4 c dried fruit, 2 oz nuts
M3: large green salad with 3 oz canned chicken, olive oil
M4: apple
M5: 6 oz salmon, large green salad w/olive oil
M6: Fruit smoothie

Monday, November 28, 2005


Another Bonnie! Coming up the deer trail Posted by Picasa

Awesome aid station :) Yup, champagne and all.. Posted by Picasa

Coming down the hill on the deer trail Posted by Picasa

This is Bonnie (another Bonnie) out at Afton in her orange finest. Made me wish I brought another pooch along.. Posted by Picasa

Afton Fat Ass Fun

Saturday morning was the Third Annual Afton Fat Ass. As I explained in an earlier post, a 'fat ass' run in ultra lingo is a run that is low key, not certified or timed; just fun with friends.

Saturday's run/hike was all of that.

There were roughly 15 of us participating in the morning romp through the woods. About an inch of snow had fallen through the night; making the trail very slippery. The snow was covering a thick layer of oak leaves.

Now, Scott didn't lead us along the 'regular' Afton State Park trails that the 'normal' people would use. Oh, no, no, no; Scott led us on the DEER TRAILS. For real. They are the trails that the deer use. The trails go up and down the deep deep ravines, through the creek crossings, you feel like a billy goat hanging on the side of a cliff. It was crazy fun!

Scott was the leader and we all followed him. He even set up two aid stations for us. He had a cooler with grapes, cheese, chocolate and sparkling pear juice for those of us who don't drink alcohol, and champagne for those that do! Yes, Champagne at the aid stations! He had two of these set up for us. Incredible!

We were out traipsing through the woods for 3:45 hours. It was fabulous. I think we covered 10 miles. Seriously! Crazy, hu?

After the run we changed and became cozy in the visitor center. There were different soups, chili, breads, fruit, veggies, sweets, etc. It was wonderful. We just visited and had a good time.

As we were sitting near the fire, with plates of food on our laps, guess what we saw? 9 deer, coming up out of the woods, on the deer trail that we had just run upon! Way Cool.

We had a card for Ann and an amazing amount of donations were received. I brought over $1000 to Ann on Sunday morning. What a great group of friends!

Thursday, November 24, 2005

Thanksgiving Day Run

This morning on the news KARE 11 was showing the entrants of the Northwest 5K Run in Downtown Minnepolis getting ready to run.

As I was pulling on mittens over gloves, hubby asked me "Didn't you always do that run?" "Yeah, I used to .." We then had a conversation about how my running has, well, grown..become a bit more extreme.

The 5K run was a 108 mile (round trip) drive into Minneapolis to run 3 miles. I drove for more minutes that I ran. Now that just seems wrong. I have a new rule. I need to run for more minutes than I drive to get to the run. Unless, of course, it is a 50 Mile or a 100 mile run. Then it is worth the ride.

Well, today it was a 20 mile (round trip) drive to run 15 miles. Plenty more running minutes than driving minutes.

PLUS I was able to run with my Topaz. As I was looking like a stuffed sausage, pulling on a second pair of pants, I realized he runs in the same attire all year long. Of course his fur coat he is sporting is a bit thicker, but how amazing nature is.

It was cold. 10F with a 35 mph wind which makes for a windchill of -17F. Yeah.
I just finished creating a super fruit salad: 4 apples, 4 oranges, 4 kiwi, 1 bag of green grapes, 1 bag of red grapes, 4 pears, 4 bananas, 1 can of unsweetened pineapple because it is out of season right now, 2 pounds of strawberries. YUM! Chop into BIG chunks (I only 1/2 the strawberries and leave the grapes whole), squeeze the juice of two lemons onto fruit and add 1/4 c honey. Stir well.

DIVINE!

Must get to the grocery to get some veggies for the awesome veggie tray.

Enjoy the turkey and get your RUN IN!

Happy Thanksgiving.

Tuesday, November 22, 2005

Afton Fat Ass

Excuse the language! In ultra running a "Fat Ass" run is one which is free, where there are no shirts or aid and usually a pot luck dinner afterwards.

Scott Wagner, Race Director of the Afton 50K, has held an Afton Fat Ass for the past three years on the Saturday following Thanksgiving. Well, this Saturday will be the third year.

It's a blast! There are usually 20 or so runners who participate. We meet at the Afton State Park visitor center and run 'follow the leader' style, through the woods, through culverts, up and down hills, for 3-5 hours.

Scott says this year the route is 4-5 hours. A good enough run to wear off the Thanksgiving Pecan pie!

After a good run we'll converge on the visitor center for waffles, fruit salad, venison chili, multiple cake and cookie items and whatever else is brought along.

Most of all, we'll enjoy some very good company.

Do you know that I met all of these ultra runners on line? Yup. 3 years ago I wanted to run more than just marathons. I did a search and found the Minnesota Dead Runners list. I began to participate in online discussions and one day a woman (who turned out to be Bonnie!) invited me to a 'beginning ultra runner' discussion in St. Paul. Well, I was a bit nervous to meet a group of people that I had only conversed with online and had never seen in person. Thank goodness I did. This group of people have become some of my best friends.

After a few meetings..we met every Thursday night on Lake Como..Bonnie asked me to ride along with Bonnie and Marie to run the Ice Age 50 Mile. I had never even left home for a weekend!

I'm sure glad I attended that first meeting.

Ann Maser 8K

The 8K I am putting together for Ann is coming together nicely. Today I received the entries all printed and folded up nice and neat; ready for labels and postage.

For those of you that live in the Twin Cities area please contact me for an entry! I'd love to meet you all.

The race will be held in Big Lake, 54 miles NW of Minneapolis on January 14 @ 9:00. Get this: The Minnesota Twins donated 4 executive seating tickets along with some merchandise for door prizes. I also received 4 30 minute certificates for massages, various business certificates and running store certificates. Very cool.

Today was a good workout day. 3 miles on the treadmill in the AM and 7 miles on the trail after work. Troy's basketball isn't until 730 tonight so I had a bit of free time :)

Run On!

Sunday, November 20, 2005

To Start Christmas Shopping

Yesterday Troy had a basketball game at 10 so I planned an early morning run. Early as in dark. I and Topaz headed out to the trail, flashlight in hand, for an easy 10 mile run. It was beautiful. The sunrise was spectacular, a big fiery ball rising from the field, it was incredible. I counted 8 deer. I don't know if they were the same ones over and over again or not. Deer hunting must be over with in this area because I didn't hear gun fire like last week.

After Troy's WIN I headed out to the mall. My parents will be here on Wednesday; we have an early Christmas with them as on Saturday they head out for TX until April. Well, they have everything and what they don't have, and want, they'll buy. Duh. So after looking around and finding plenty for myself I decided to take the easy way out : Gift cards.

Mom will receive one from Marshall Fields and Dad will receive one from Barnes and Noble.

I also began to shop for the boys. iPod for Tyler's 14th Bday in a few weeks, paint ball guns, etc. The list is getting shorter.

We all always go to Rosedale ( big suburb mall) the day after Thanksgiving so Mom and Dad will be able to shop for their gifts from me at that time.

Last night both boys had over nights; I and Steve sat here by ourselves. It was too quiet! We watched a movie and were in bed by 10. Just like an old married couple..hmm..how did that happen?

Today was 20 miles on the trail. It was a bit cool to start-28F but not very windy. I ran 4 loops and never saw one other person out there. Heavenly! The rivers are still open so Topaz was able to drink; he never did lie down in the water today. He must not have felt very warm. I didn't feel warm either! I haven't run a 20 since Ed Fitz. I've taken a whole month off from long distance stuff, a 15 and a few 10's has been it for long stuff. It was tough-the taking a break part-but everything I read says I should rest. OK, I rested. Now I'm ready to run.

Planning on lifting legs this PM.

Wednesday, November 16, 2005

Wednesday Night Run Club

When I went out at lunch today I could not believe how windy and cold it was! 15F and 35 mile per hour winds makes for one cold temperature.

It wasn't any better come 5:00 tonight. I wanted to run 10 miles so figured I'd begin an hour early and run one loop myself and another with the fellow run club members.

Out came the fleece tights, under the wind pants. The two long sleeved shirts, the jacket, the fleece gloves, under the wind mittens, the wool socks and the fleece hat. All set.

I know that I've never had a run I haven't enjoyed and knew that I would enjoy this one too...once I began. I just had to get out there.

The hardest part was the first 1/4 mile..right into the wind. I had to pull my hands-covered with two layers of mits-into my jacket sleeves. Eventually I was able to pull them out and pull down my fleece face mask onto my neck.

The moon was big and full, beautifully reflecting upon itself upon the lake. Magical.

I misjudged my timing and was finished before the other runners had arrived for the 6:00 run. I was beginning to get cold so headed out for loop two on my own.

I finished by myself and was able to cheer and yell as the 5 men finished.

We stood around for only a few minutes. Enough time to stand in a circle, hold hands and offer a prayer for Ann.

Cold and wind blown, we all headed home.

Tuesday, November 15, 2005

Badwater Ultramarathon

It's one bad ultra..135 miles through the desert. Yeah, 135 miles.

You must watch this 15 minute movie. It only takes a few seconds to register and then whammo! You are at Badwater.

Note: Dusty Olson is Scott Jurek's pacer. I met him at Ed Fitz in October. He was fun to talk to and awesome to watch run :)

Go here. Go here now: www.king5.com/eveningmagazine/

I'm off to the gym to lift chest/bis/tris

Leanness Lifestyle Bootcamp Ala Julie

Because there isn't a LL Bootcamp Intensive to participate in until January I have decided to have my own little party.

My Birthday is on December 30; my gift to myself...120 pounds of me. I'm at the lowest I've ever weighed, but in the back of my mind I always wanted to hit 120, then be able to have a few pounds cushion for PMS bloat, post race carb, etc. Yup, 120 it is.

I now consider myself in 'action' until I weigh 120 pounds. 6 weeks=5 pounds; very doable. Unless my body throws a fit and does not want to leave this 125 place. It threw a fit at 140 pounds too.

The plan: 3 days rt; 7 day cardio=100 activity minutes is the minimum each day. Food wise will be Leanness Lifestyle as usual on the Paleo side.

I track my food daily at http://www.leannesslifestyle.com/public_journal/?LCN=julie126

If you are interested in looking at Leanness Lifestyle you can go here: http://www.take-a-look-at.com/Leanness_Lifestyle/495

Yesterday: 2.5 mile treadmill run and back/shoulders

Lat pull down: 100x8x3
Cable row: 100x9x3
Bent over row dumb bell: 30x12x3
Good Mornings: 105x12x3
DB over the head press: 30x12x3
DB lat raise/superset front raise/side 25x12x6

Sunday, November 13, 2005

Weekend Runnings

I think we had three different seasons this weekend. Summer, fall and winter.

Friday was summer. It was beautiful. My parents are visiting for the weekend, while I and Topaz ran the trail they walked along. It was fabulous. We did five miles; the leaves were crisp under our feet, the sun was high and full at the start..at the finish we watched a beautiful pink/orange sunset, we then came home for grilled turkey tenderloin and a huge green salad. Yum.

Saturday was fall. Troy had an 830 basketball game so I went out for 5 miles before the game. Watched the game..and watched Troy make TWO baskets...and ran another 5 miles before running around like mad mice at the malls. Yes, Christmas Shopping. It was getting windy and feeling like fall.

Today is winter. I and Topaz headed out at 8 AM for 15 miles on the trail. We left in a cold rain and returned in a white fluffy snow jag. WOW! I'm not quite ready to have my running snow shoes pulled from the garage rafters, but it is coming up soon.

I'm having thoughts of the Northwoods Snow Shoe Running Marathon in January. It is SO much fun! Yup, a marathon on snowshoes. Last year I wasn't able to make it up to Duluth on race day because of a winter storm. The prior year I finished the marathon under 6 hours and the prior year it was 615 I believe.

Yes, it is as difficult as it sounds: 26 miles in deep snow/hills on snowshoes. Bring it on!

M1: Orange juice/banana/All The Whey Protein Powder
M2: (On the Run) Myloplex Bar
M3: Oat Pancake (1/2 cup oats, 6 egg whites, splenda, sf syrup)
M3: Apple, left over grilled turkey tenderloin, 2 c mixed veggies
M4: Sliced tomato, grilled chicken breast, large green salad

Calories: 1597; Carb: 39% Protein: 41% Fat: 20%

Friday, November 11, 2005


Julie, Ann and Bonnie Superior 50K Start Posted by Picasa

Western States

Well, you know that I have applied for the Western States 100 Mile Endurance Run. (www.ws100.com)I won't find out until the first week of December if I have been selected in the lottery or not.

Last year over 1000 people entered the race and 300 something only get to run. There was a 47% chance of being selected to run.

Western States is one of the premier 100's. It is also the first race in the Grand Slam. If you don't get into Western you won't be completing the Grand Slam.

If you are not chosen for two years to run Western; on the third try (consecutive) you are given a slot.

I have a very good chance of being there in June.

Bonnie asked me to pace her next year! So, if I am not selected to run it myself, I will be running alongside Bonnie. A runner is able to pick up a pacer at the 60 mile mark. The pacer can run with the runner to the finish.

Yahoo!

Here's a pic of Me, Ann and Bonnie at the Superior 50 K start this past spring. www.superiortrailrace.com

A Run For Ann

I'm planning an 8K race for Ann.

Yes. It is Ann who has lymphoma. Ann; whose face graces these many pages of my blog. Ann is one of the healthiest people I know, and for her to come down with cancer, is simply shocking to me.

I still haven't been able to wholly grasp the fact.

She'll fight this cancer. She'll fight it off and come back healthier than ever. Yup, I know it as fact.

The Big Lake Run Club is helping me to set up the details. We have Debbie, who is an artist, and does fabulous work. She will design the T-shirts.

The company for which George works is going to sponser us and pay for the shirts.

I've contacted local businesses to donate for food and drink, I've contacted running stores to donate merchandise for door prizes.

We'll use the clock and finish chute that we use for our summer race.

The date: January 14.

Ann is in for the race of her life. We'll be there to help her win this race.

Wednesday, November 09, 2005

Windy City

Man, the temperature is 38F and there is a 40 mph wind. It's dang chilly out there! What a change from the balmy weather we have had all fall long. Tomorrow it is supposed to be back to 60 though. Unreal, but, I'll take it.

Troy's basketball was rescheduled for tonight from 6-730. Scheduled perfectly. I brought him to basketball and just about made it in time for 6 o'clock Run Club. Just about. They were all heading out of the lot as I pulled in. Dave was running loop two back and noticed me beginning the route and waited up for me. Kurt did the same. We had a nice chat between breaths. They are much faster that I.

We ran a 38 minute 8K. I like that :)

Back to the basketball practice all cold and sweaty. Brrr.

Good news: Steve received a mega raise. More than my two jobs put together. Guess I'll be quiting the grocery gig.

Yesterday workout:
4 mile treadmill hills
5 mile trail run with Topaz
M1: OJ
M2: 6 egg whites/banana
M3: Raisins/nuts
M4: 4 oz canned chicken/celery/apple/lf mayo
M5: 4 oz rotiserre chicken/large green salad/olive oil
M6: Banana/All The Whey Protein Powder

Tuesday, November 08, 2005

DOMS

Last night Tyler's guitar lesson was cancelled. This meant I could spend more than 30 minutes at the gym. Yippee!

I was planning on working legs only; but when I was finished I was SO enjoying working my body that I went onto biceps. Heck, I had plenty of time.

Something that has never happened at the gym to me happened last night. I was at the rack; doing squats. A guy (mr. huge, fit, gorgeous and young guy that is always at the gym) came up to me and said "damn, your legs are really comming around; look at 'em, just look at 'em" and he shook his head. I was like WOW!

Nobody ever comments on my legs; it is always my arms. I get plenty of arm comments but I must say, the leg comment, it probably was the reason I wanted to lift longer.

Vanity.

I feel it this morning. DOMS has set in big-time and I love it!

This morning I hobbled through a treadmill workout-I set up the hill workout-sheesh, I was breathing like I was in the Sierra Nevada's (ha). Tonight Troy's basketball practice is rescheduled to tomorrow so I and Topaz will hit the trail for a few.

Legs:
Barbell Squat: 130x4x3, 115x8x1
Barbell Deadlifts: 90x10x1, 110x8x4
Press: 160x6x3
Ham Curl: 60x12x1, 70x8x3
Extension: 120x12x4

Bis:
Barbell 21's: 50x4x3
Barbell:40x8x3
Dumbell Curl: 30x8x4
Cable curls: 70x12x4

Staying right on track with the Paleo for Athletes:
M1: OJ
M2: 6 fried egg whites, 3 T raisins, Banana
M3: Nuts/raisins (not really a meal is it?)
M4: 4 oz salmon, large green salad, Olive oil, apple
M5: 4 oz lean flank steak, large bowl of brocolli/cauliflower/olive oil
M5: All The Whey Protein Shake w/ 1/2 banana

Monday, November 07, 2005

Mile Repeats

During many weeks I choose not to run on Monday's. I usually take a day off of running and lift in the evening; during Tyler's guitar lesson.

Last night I decided I'd run this morning. I felt so awesome after endulging in the carb-fest and then eating super Paleo clean yesterday; I knew I would have a great workout.

I did.

I woke at 4 AM and chugged 4 oz of water; then 8 oz of orange juice. I was afraid I'd be burping the oj all during my workout, but that didn't happen.

Mile repeats! I haven't run them before..ever. So on the treadmill I went, iPod in hand.

I ran 4 miles @ 7:45 minute mile with a 2 minute recovery @9 minute mile. Yahoo!

I'll be lifting legs tonight.

Yesterday eats:
Pre run: 1 banana, 4 hard boiled egg whites
During run: 2 gels
Post run: raisins, protein shake with fruit, 4 oz chicken breast, 1 cup mixed frozen veggies
M4: apple, large green salad, 4 oz salmon
M5: 3 oz flank steak, 2 c steamed brocolli

Run On!

Sunday, November 06, 2005

Turbo-Carbbed

Yesterday Troy and I did eat at Champps. Boy, did we eat at Champps!

Troy had the chicken fingers and dirty worms. Yeah, worms. Chocolate pudding with oreo crumbles inside of a waffle cone bowl with gummy worms coming out of the top. Good stuff you know!

I had their Chicken Cyn sandwich which is just wonderful. A big juicy chicken breast marinated in a pineapple juice with melted provolone, bacon, tomato and avacodo; served on big whole grain bread that has been toasted..probably soaking in butter for a bit.

I also had a large portion of criss cross potato fries. OMG; I ate them all!

Needless to say-this morning I was up 4 pounds. Each gram of carb holds another 2.5 grams of water. My glycogen stores were good and full!

I read through most of The Paleo Diet for Athletes last night. Very good reading material, although, I could have done without all of the pages of recipies.

I have been eating Paleo pretty much since February. Today I will begin to make a few changes that the authors' suggest. Such as eating prior to working out more that 90 minutes in duration. I usually don't. Today I had a banana and 4 hard boiled egg (whites). I had an excellent workout. Of course, the Champps extravaganza was partly responsible.

I and Topaz ran 10 miles at the trail today. I was turbo-carbbed. After our run we met Ann and her pooch, Maggie, for a 2 mile walk. Lots of good talking time.

The weather is very odd. Warm and foggy; not normal for a MN deer hunting opener. There is no snow on the ground and it should hit 55F today. Very odd indeed.

Special thanks to Darcy of www.ironayla.blogspot.com for setting up my blog. I appreciate it so much!

I took the header picture yesterday at the trail. Topaz is a blur, but he always is; I have a very had time photographing him, he doesn't like the noise the camera makes and is always moving around like a crazed dog.

Have a great day :)

Saturday, November 05, 2005

Yippee! The Weekend is here!

I always hate to wish days away. You know, wish for Friday, wish that the weekend would hurry up and arrive, etc.

So I don't.

The days pass too quickly; just as I have turned 40 much too quickly. How did THAT happen?

Anyway, today is Saturday and I am pleased.

I worked the usual 40 hours at school and then 10 at Cobornes Grocery. Not too bad.

Steve and Tyler have left for the weekend; the great Minnesota tradition of deer hunting which must be passed down from Father to Son. All I can say is please be safe!

Troy and I have the weekend to ourselves. I'll be heading out for a run in a few minutes; I slept in today. Troy and I will then head into town (yeah, we live 54 miles from Minneapolis/St. Paul so 'town' would be MSP) to visit Barnes and Noble for a while and have lunch at our favorite lunch restaurant, Champps. It's very nice to have some one-on-one time with each of the boys. This weekend it will be my time with Troy.

I'm looking for the new book (I'm really not sure of the title) Paleo Eating for Athletes. It's by the Paleo Guru himself; Loren Cordain AND Joe Friel of Going Long fame. I have been eating Paleo since I realize I had a little sugar addiction during my first Bootcamp with Leanness Lifestyle. The combination of an author on Paleo eating and the author of Ironman Triathlon Training is JUST what I need!!

The deer hunters are able to hunt on both sides of the trail which I run upon. There are dirt roads posted on either side of the property which clearly state NO HUNTING. I will hear many shots and see many deer, running onto 'my' trail for safety. I and Topaz will wear our blaze orange.

ENJOY YOUR SATURDAY :)

Wednesday, November 02, 2005

Wednesday Night Run Club

Minnesota experienced a wonderful fall day today. The sky was clear and blue; the wind light and the temperature..a balmy 71 degrees F! Spectacular!!

The only bummer is that it is now dark at 530 PM. We turned out clocks back on Sunday. I hate that, why can't we just enjoy the night light and keep the morning dark? I don't get it; but, I digress.

As I pulled my reflective vest over my short sleeved shirt I realized this was the first time I had worn the vest over anything other than a jacket. I didn't need a jacket today, or pants. Shorts and a tee on November 2. That hasn't happened before.

Run club was fun. It was only 1 and 4 of the guys. They actually ran at my pace tonight. We finished the 5 miles in 39:40.

I ran 2.5 miles on the treadmill this morning too. I'm finding that I don't like to start the day without a couple miles on the treadmill. It's becomming my cup of coffee-so to speak.

M1: Oat Pancake
M2: Banana/cottage cheese
M3: Tuna pouch, green salad, apple
M4: (Pre run) 1/2 Myloplex Bar
M5: (Post run) 2 c. ff pop corn (no appetite)