tag:blogger.com,1999:blog-19291361957155629492024-03-14T06:05:34.598-07:00The Wonky KneeTracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-1929136195715562949.post-71156765760063971612013-05-01T19:28:00.001-07:002013-05-01T19:28:30.693-07:00Because I just want to sleep for 10 more minutesI need to figure out a way to make the snooze button a little harder to activate. It's tooooooo easy. Maybe electrical shock? Hmmm...surely there's an app for that!<br />
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Even though it would have been lovely to hit the snooze one more time, I got up at 4:30 a.m., got dressed and headed out for Milestone. The WOD was a doozy today! It didn't seem like it would be as hard as it was at first glance, but, holy shmoly!<br />
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For the SWOD, I did supine ring rows - using a box! First time, and that is a lot harder than it looks! I scaled the squat cleans, too. 55 lbs. I did 35 lbs last week, and felt then that I could go heavier. So I did. I got to the 1st rep of 9 (the last round) when time expired. Not too shabby.<br />
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I think I'm getting better at talking myself OUT of my excuses. It gets so easy to let the excuse take over, and I always regret it when it does. That feeling of regret is what I need to remember when the excuses start to try to take over. I AM stronger than my excuses! :)<br />
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-56486510347472077042013-04-30T19:41:00.002-07:002013-04-30T19:41:30.576-07:00Twofer Tuesday!!That's right. A twofer! <br />
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This morning I hit the snooze button more than once. I finally realized at 4:50 that, if I was going to get any kind of run in I needed to get the heck outta bed! And, I did. Although, there was a brief thought of using the "now I don't have time" excuse, but it was fleeting. Out the door I went. Again, a great run! I even used my Night Beams to make sure people saw me. <br />
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I really wanted to get 4 miles in. But, I really didn't have time. So, 3.57 would have to do. <br />
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Until...<br />
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It's Tuesday! That means circuit training after work. I can get a mile in on the treadmill if I get over there in time. And, I did. However, I realized once I got there that I did not pack any socks. <br />
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Again, fleeting thought of using the "no socks" excuse. But, onto the treadmill I went. Got a mile in! And a nice little blister on my heel. Was going to just do the circuit barefoot, but my coworker saved the day with a spare pair of socks! <br />
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Feel good moment of the day: I was sitting on the floor waiting for circuit to start and another coworker came up to me and asked "How long did it take for your arms to get how they are now?" I thought I was the only one who noticed. I still have a ways to go, but that extra skin under my arms is getting smaller and smaller. Wooo!!<br />
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-91540985692264015422013-04-29T11:18:00.000-07:002013-04-29T11:18:36.991-07:00No excuses: Weekend editionWhat a busy weekend! <br />
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Woke up Saturday at around 6 a.m. - before the alarm went off. Laid in bed thinking, "It's too early to be up on a Saturday. I should go back to sleep for a little while." But, instead, I got up and made myself a nice little fruit salad with frozen bananas, peaches and strawberries with some coconut milk and topped with coconut flakes and almonds and hazelnuts (bottom of the bag for both). So. Good! See:<br />
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Then, it was off to Milestone for the Saturday Community WOD. And, it was a doozy! A partner WOD, but intense. I don't think I've ever sweated like that before. It was even dripping down my nose! I know, TMI, but I needed to paint a picture. Here's the WOD:<br />
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Intense, but kind of fun. Sadistic much? Jake had a baseball game, so I went straight there. That's right. Straight there. No shower. Those poor people!<br />
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Stayed up late watching TV with Jake, so, of course Sunday's excuse was...because I'm tired! And I was, but I got up, made myself a nice little brekky of a sweet potato with almond butter and eggs. Then, I went for a nice 4 mile run. It really was a good one. Like, one of those runs that just sort of reminds you why you love running to begin with. Gets you motivated again. LOVE those runs!<br />
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I will be starting over on the squat challenge because I didn't do ANY (other than the ones in Saturday's WOD) this weekend. But, overall, I'd call this weekend a success!Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-57175614889381848162013-04-26T16:49:00.001-07:002013-04-26T16:49:40.851-07:00Two excuses and a gold starSo, yeah...I haven't posted since Tuesday. Oops.
Here it is - Wednesday: Gold Star Day!<br />
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I got up, got dressed and headed out the door to go to Milestone at 5 a.m. Go me! Now, it WAS cold. Like, really cold. In the 40s and windy. I was fairly certain that meant no sprints, but here's what I saw on the board:</div>
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Sand. Bag. Sprints. Oh, it was bad. Running into the wind was the worst. But - I did it! I did the modified version of the WOD since I am nowhere near getting muscle ups. And I did step-ups on a 20" box.<br />
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Then...Thursday. Excuse: because I just don't wanna. I didn't. Hit the snooze too many times to get my run in. After work went to Ali's Fine Arts showcase. That girl is so talented. I'm so lucky to be her mama. After watching her, I managed to catch the end of Jake's game. So, got home and did my 85 squats.<br />
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Today's excuse? Because it's sort of rainy out there. That one is pretty lame. A little rain isn't going to hurt me. So, off I went to Milestone, and, as usual I'm glad I did:<br />
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I scaled down to 95 lbs for the deadlift (155 is my PR), did HSPUs on the box, and 150 singles as I can only do about 2 unbroken double unders.<br />
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All in all, a good week. Could have been better, and it will be!Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-55511282746393853642013-04-23T20:04:00.000-07:002013-04-23T20:04:02.224-07:00Because it was a looooong dayI decided last night that, rather than run in the morning, I would run after work before circuit training. Every once in awhile I just need a change of pace (pun intended), and running up and down Lake Austin Blvd. provides that. <br />
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I spent most of the day in meetings, and my last one ran late, and before I knew it it was 5 p.m. Too late to run before circuit. Hmmm...maybe too late for circuit? Uh....no. Plenty of time to get to the gym (across the street), change clothes and just do it. So glad I did! Great work out, as usual. And FUN. It's a fun group. Need proof? Check out our Harlem Shake video:
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See? Fun!
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I figured I would just rush home after and go for a short run then. Of course I did NOT figure on the temperature dropping about 15 or so degrees in the 40 minutes it took me to get home. The run ended up being about 1/2 a mile. I did do my 75 squats today, too. Mission (mostly) accomplished!Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-25439462238127066542013-04-22T20:06:00.001-07:002013-04-22T20:06:57.303-07:00Because it's Monday...and Monday's are dumb. I'm not a fan. Especially when a weekend flies by like this one did. <br />
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But, I got up at 4:30 a.m., got dressed and went to Milestone Crossfit for my 5 a.m. class. And I'm sooo glad I did! We did a CrossFit Total benchmark WOD. Here it is:<br />
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I did a 105 lb back squat, a 55 lb STRICT (as in, no bounce, just lift it straight up) press and then set up for the deadlift. My max is 115 lb. I told my partner that I would love to just be able to deadlift my body weight. Well, I did, and about 25 lbs more! 155 lbs, baby! I tried 175, but it wouldn't budge. Tried 165, too, it budged a little. <br />
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Talk about making Monday a little less dumb! That's the way to start a week!<br />
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Tack on 65 squats for Day 2 of the challenge and that's how it's done!<br />
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Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-29055865063819550572013-04-21T18:24:00.001-07:002013-04-21T19:30:12.314-07:00Because I have a cold<div dir="ltr">
I do. I have a cold. I'm a sniffling, sneezing, scratchy throat mess. :(</div>
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It's hard to run when you can't breathe, so that didn't happen, but I decided to start a 30-day squat challenge today, so today's workout was 55 squats.</div>
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Jake also tried to take a pic, but couldn't quite coordinate the 'click' with the squat. </div>
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Have I mentioned that my dog loves stealing Jake's blankets? Jake had a sleepover at a friend's last night and left his sleeping bag on the couch when he got home. Sparks decided to make it his bed, as you can see above. </div>
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-86154600672217266352013-04-20T16:26:00.001-07:002013-04-21T19:31:03.776-07:00Because it's Saturday AND it's cold!<div dir="ltr">
So, yeah. I really had planned to get up and run before logging in to work for a few hours at 6 a.m. However...it was 36 degrees when my alarm went off at 4. Umm...little fact about me: not a fan of cold. Not even a little.</div>
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Instead I slept until 5:45, worked until a little after 10, took Jake to his game. Warmed up with him (workout!!), and then went for a short run after (more workout!!). I learned a long time ago that sometimes you just have to get a little creative and you can find ways to workout. Sometimes accidentally!!</div>
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Here's the photo proof:</div>
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Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-82802017486678195342013-04-19T18:55:00.000-07:002013-04-19T18:55:20.562-07:00I am stronger than my excusesI know. Sounds cheesy. But, seriously. There has been entirely too much excuse-making lately. And it's time for it to stop. So, starting today, I am going to start something new. My goal is to work out every day. Every. Day. I need to be held accountable, so, not only will I post my workout, but I'm going to post whatever excuse it is that I tried to use to talk myself out of said workout. Should be fun. Right?<br />
<br />
To start things off, I had the idea for this a few days ago. I'm in the middle of a <a href="http://www.whole9life.com/" target="_blank">Whole 30</a> and I thought "wouldn't it be cool to do a 'Super' Whole 30 and workout every one of those 30 days?". But, I don't want to start in the middle, I need to wait until it's over. Yeah. Wait until it's over... Sounds kind of excuse-y to me. So, it starts today. <br />
<br />
Today is a CrossFit day. I don't usually have much trouble getting myself up for those. Or maybe I just don't argue with myself as much? Who knows. But I got up and did this.<br />
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Deadlifts: 105 lbs, and I used a 15 lb kettlebell. Should have done 25. I always second guess myself. I need to just start going with my instincts and push myself more. <br />
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Let the fun begin! :)Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-24254461950210685842013-01-19T14:33:00.000-08:002013-01-19T14:33:02.059-08:00Got my mojo back!So...yes. I think I lost my mojo for a bit. Just wasn't feeling the same excitement around working out, running, etc. It happens. I guess we just all need a break every once in awhile and our bodies let us know. Mine seems to right around this time every year.<br />
<br />
Well....<br />
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I'm back, bitches!<br />
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Oops - got a little carried away. Feels good to be back at it, though.<br />
<br />Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-84875592184845578982013-01-01T19:37:00.000-08:002013-01-01T19:37:05.872-08:00Goals for 2013I don't do New Year resolutions anymore. Inevitably it turns into more of a "wish list" that just repeats year after year. So, last year, I just decided to start setting goals. I dubbed 2012 "The Year of Tracy", and decided it was time to get to work. I really had one goal in mind and that was to constantly step outside my comfort zone. I have this habit of quitting things when they get too hard. Not always, I mean, being a single mom, it's not always plausible to just walk away when the going gets tough. That got me thinking - when I didn't walk away, those "hard" situations ended up not only making me who I am today, but they ended up resulting in some of the best things that have happened to me. So, why not apply that to everything?<br />
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I still have work to do to accomplish some of the goals I set out to accomplish, but along the way I found new goals that kind of superceded those. I also had some major bumps in the road last year that forced me to change focus. But, I continued to push the limits of my comfort zone. I interviewed for a supervisory position - and got it. I decided to try CrossFit - and LOVE it. The main thing is I didn't quit when things got tough. I sometimes felt a bit like I was losing my mind, and I may have a time or two privately, but I kept plowing through. <br />
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So. Goals for 2013:<br />
<br />
1. OWN IT! <br />
2. Run every day. That's right - every day. And I'll log it. Here.<br />
3. Run a half-marathon. I may not make the Livestrong Half in February (I hope to, but the foot injury set me back a bit), but I will complete one this year.<br />
4. Train for a full-marathon. I want to run the Disney marathon, usually toward the end of January. I have one year. I can do this.<br />
5. Eat clean. I'm starting my second <a href="http://whole9life.com/category/whole-30/" target="_blank">Whole30</a> tomorrow. Jake will be doing a version of it as well. <br />
6. Find other opportunities that allow me to push my limits. In my workouts, work, and life in general. Kick the badassery up a notch!<br />
<br />
I think that'll get me started. I'm excited to see what this new year brings. I have some work to do, but I can do this. It's going to be great!Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-84515010391712006722012-12-26T17:45:00.002-08:002012-12-26T17:45:41.066-08:00Stir Crazy!!No CrossFit this week. You heard me. No. CrossFit. This. Week! The box is closed for the week. No big, I figured. I'll just run every day, and work on sit ups and push ups, and maybe some burpees (you know, because I love burpees SO much...)<br />
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Started out well enough. Did the community WOD on Saturday, and then ran 6.3 miles on Sunday. Then, a couple of hours after my run I was walking around the house, took a step and OUCH! Radiating pain in my left foot. What is up with that? Tried to walk it off - made it worse. Monday came around and it was painful to walk on (as long as I was sitting it was fine). So, being that it was Christmas Eve and everyone is closed, I went to the local Urgent Care center and wasted $50 to be told it doesn't seem to be broken and rest it. Oh, and if it's no "significantly" better by Wednesday, come back or go see my primary doctor. <br />
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Today is Wednesday. Not better. Went to the doctor. Saw Dr. Nguyen - super nice guy who, it turns out, is a runner as well! Had a nice chat about running half and full marathons, and other such runner talk. Bottom line is I need new running shoes. Which, I knew, just was hoping to get a few more miles out of the ones I have. And, no running until the pain goes away. Hmph.<br />
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Doesn't help that I ate myself into a carb-loaded, full of gluten frenzy yesterday and I'm feeling all kinds of yucky today. I have come to the conclusion that I'm not one of those people who can have "cheat" days - I don't even think I can have "cheat" meals. I feel like a total slug today. Back to Paleo - STAT!!<br />
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Tomorrow - I WILL get up early and work on sit ups and push ups AND burpees. Here's hoping my foot feels well enough to do the community WOD on Saturday. I am suffering some serious withdrawals and need a fix!!<br />
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-89060426642229362192012-12-05T19:48:00.000-08:002012-12-05T19:48:32.406-08:00The scale is only half the storySo, just wrapped up the Eat. Live. Be. challenge at <a href="http://www.trainxfit.com/" target="_blank">Milestone Crossfit</a>. It was a 2 month challenge (Oct. 6-Dec. 3) in which I completed my first <a href="http://whole9life.com/category/whole-30/" target="_blank">Whole30</a> program (which actually ended up being more like a Whole40 due to a gift box full of <a href="http://www.cookiedelivery.com/" target="_blank">Tiff's Treats</a> that were totally worth it!), and added an additional CrossFit session a week (so, 3 times a week now). <br />
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It started out with a benchmark workout - the Spartan 300. <br />
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25-minute cutoff. The first go - I got through about 26 of the KB clean & jerks. 2 months later? Finished ALL 300 reps in 23:26. <br />
<br />
We also had a body composition analysis done with hydrostatic testing by <a href="http://www.bodyfattest.com/" target="_blank">Body Fat Test</a>. Beginning measurement had my weight at 124.7 pounds, and 22.6% body fat, which is average. From where I started, "average" is pretty darn awesome. But - the final analysis - weight was (drumroll please!) 124.9 pounds. That's right. .2 lbs. MORE. Here's the awesome part - my body fat percentage dropped to 20.6% - which is HEALTHY. I actually lost 3 pounds of fat, but I replaced it with 3 pounds of MUSCLE! That's right. I have muscle! <br />
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It doesn't end here. I'm on a roll - I feel better than I ever have. For the first time ever, I also feel like I know what to eat to fuel my body. I have more confidence because I know what I'm capable of, and that I'm capable of even more than that!<br />
<br />
So - the moral to the story is don't listen to the scale. Use it as a gauge, sure, but it's not the whole story. My clothes fit better (actually, some are too big!), and I can see muscle definition in my abs and arms, and maybe some in my legs. And, again, I feel better. Lighter, even. So, maybe the scale is only a quarter of the story. Not even half. Hmmm...<br />
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com1tag:blogger.com,1999:blog-1929136195715562949.post-23597723662007387212012-12-01T20:10:00.000-08:002012-12-01T20:10:11.238-08:00BenchmarksI think I love benchmark workouts. Maybe not while I'm doing said workouts, but, when I'm done, and I look back at how I did the last time I did said workout. Love. <br />
<br />
Take the 300 challenge workout. Here it is:<br />
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There is a 25-minute cutoff on this one. 2 months ago I got to number 26 of the KB clean and jerks. Today...I finished the. whole. thing. in 23:26. <br />
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That's kind of bad ass. <br />
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Speaking of bad ass...I'm a little proud of this:<br />
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And - did both scheduled runs on my half marathon plan this week. The 3-miler will be accomplished tomorrow with the Reindeer Run 5K. </div>
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I'm on a roll!!</div>
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-22120764464393685892012-11-28T20:06:00.002-08:002012-11-28T20:06:43.433-08:00One More Warrior Dash PictureLast one!<br />
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I don't usually buy the race photos (mostly because I just don't look cute when I run), but this one was kind of cool. I'm a sucker. <br />
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Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-6680564713702126162012-11-26T18:40:00.001-08:002012-11-26T18:40:52.651-08:00Breakfast for dinner<p>I could eat breakfast-y foods for every meal. Tonight it was a pumpkin banana blueberry omelet with a little almond butter on top.</p>
<p>Eggy heaven.</p>
<div class='separator' style='clear: both; text-align: center;'> <a href='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-8hhqCx6nW_5VkZPOXfQ1peVfFia8Dcw58iuKo17untLoFzHPUv_XswV0keKiV8S0uiXZIZyYhE81OAgE2mwCylhoZxkbVjr-rlXUTzk8KLdNwnUNDKM2Zq01Sx29hy6d2aP-l60L-Y/s1600/IMG_20121126_193506.jpg' imageanchor='1' style='margin-left: 1em; margin-right: 1em;'> <img border='0' src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-8hhqCx6nW_5VkZPOXfQ1peVfFia8Dcw58iuKo17untLoFzHPUv_XswV0keKiV8S0uiXZIZyYhE81OAgE2mwCylhoZxkbVjr-rlXUTzk8KLdNwnUNDKM2Zq01Sx29hy6d2aP-l60L-Y/s640/IMG_20121126_193506.jpg' /> </a> </div>Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-57968874768036852082012-11-23T08:45:00.001-08:002012-12-01T20:11:26.549-08:00Turkey TrotSo, yeah, Thanksgiving was yesterday, but I about ate myself into a pie coma, so I'm a day late. <br />
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Ran the Thundercloud Turkey Trot yesterday in just under an hour. It's 5 MILES (not kilometers). Felt awesome! So...went a little overboard on the desserts. Definitely feeling it today - reminds me why I don't eat like this every day anymore. <br />
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Open gym at Milestone Crossfit this morning. Got there at 6 (yes - I got to sleep in an extra hour!), and did one of the WODs from the Triple Threat. I needed to work on pull-ups, so I chose the one with pull-ups. And, if I do say so, I killed them! Still nothing like the competitors I saw (I'm still using a band), but compared with where I started, I can tell a difference. <br />
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Today, will clean house, dust off the Christmas decorations and Holiday-up this house!<br />
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My favorite time of year!!Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-84579036245428040882012-11-20T19:23:00.000-08:002012-11-20T19:23:00.580-08:00Half-Marathon PlansI decided shortly after I started running that I want to run a marathon. And, because I have to put timelines on things or they don't get done, I want to do it before I'm 40. Well...I need to get on it! I have the marathon in mind - the <a href="http://www.rundisney.com/disneyworld-marathon/" target="_blank">Walt Disney World Marathon</a> in 2014. If I'm going to do it, I'm going to do it right!<br />
<br />
So, first I need to run a half. I had hoped to do the <a href="http://solutions.3m.com/wps/portal/3M/en_US/HalfMarathon/Home/" target="_blank">3M Half</a> (I hear it's great for first-timers), but the kids have bogarted that weekend. The <a href="http://laf.livestrong.org/site/TR?fr_id=1390&pg=entry" target="_blank">Livestrong Half</a> is February 17, and that's doable. I found a reasonable training plan online (click <a href="http://running.about.com/od/racetraining/a/basichalf.htm" target="_blank">here</a> for the article), and here it is:<br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 601px;"><colgroup><col style="mso-width-alt: 1682; mso-width-source: userset; width: 35pt;" width="46"></col><col style="mso-width-alt: 3035; mso-width-source: userset; width: 62pt;" width="83"></col><col style="mso-width-alt: 2450; mso-width-source: userset; width: 50pt;" width="67"></col><col style="mso-width-alt: 2998; mso-width-source: userset; width: 62pt;" width="82"></col><col style="mso-width-alt: 2669; mso-width-source: userset; width: 55pt;" width="73"></col><col style="mso-width-alt: 3072; mso-width-source: userset; width: 63pt;" width="84"></col><col style="mso-width-alt: 2779; mso-width-source: userset; width: 57pt;" width="76"></col><col style="mso-width-alt: 3291; mso-width-source: userset; width: 68pt;" width="90"></col><tbody>
<tr height="17" style="height: 12.75pt;"><td class="xl65" height="17" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black 0.5pt solid; height: 12.75pt; width: 35pt;" width="46"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Week</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 62pt;" width="83"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Monday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 50pt;" width="67"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Tuesday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 62pt;" width="82"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Wednesday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 55pt;" width="73"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Thursday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 63pt;" width="84"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Friday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 57pt;" width="76"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Saturday</span></strong></td><td class="xl65" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black 0.5pt solid; width: 68pt;" width="90"><strong><span style="color: #333333; font-family: Arial; font-size: x-small;">Sunday</span></strong></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">11/26</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">2 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">2.5 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">20-30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">12/3</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">2 miles</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT or Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">20-30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">12/10</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">2.5 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">5 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">20-30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">12/17</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">6 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">20-30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">12/24</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">7 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">12/31</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">8 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">1/7</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">9 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">1/14</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">10 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="17" style="height: 12.75pt;"><td align="right" class="xl67" height="17" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 12.75pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">1/21</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">5 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">11 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">1/28</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">4 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">12 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="34" style="height: 25.5pt;"><td align="right" class="xl67" height="34" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 25.5pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">2/4</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">3 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">CT</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">5 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">30 min easy run or CT</span></td></tr>
<tr height="17" style="height: 12.75pt;"><td align="right" class="xl67" height="17" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black 0.5pt solid; border-right: black 0.5pt solid; border-top: black; height: 12.75pt; width: 35pt;" width="46"><span style="color: #333333; font-family: Arial; font-size: x-small;">2/11</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="83"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 50pt;" width="67"><span style="color: #333333; font-family: Arial; font-size: x-small;">2 mi</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 62pt;" width="82"><span style="color: #333333; font-family: Arial; font-size: x-small;">20 minutes</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 55pt;" width="73"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 63pt;" width="84"><span style="color: #333333; font-family: Arial; font-size: x-small;">20 minutes</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 57pt;" width="76"><span style="color: #333333; font-family: Arial; font-size: x-small;">Race Day!</span></td><td class="xl68" style="background-color: transparent; border-bottom: black 0.5pt solid; border-left: black; border-right: black 0.5pt solid; border-top: black; width: 68pt;" width="90"><span style="color: #333333; font-family: Arial; font-size: x-small;">Rest Day!</span></td></tr>
</tbody></colgroup></table>
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So doable! From here on out - training will be tracked (along with interesting tidbits along the way). I'll officially start this plan next week, but that doesn't mean I'm not going to run this week. I mean, the Turkey Trot IS Thursday, after all.<br />
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Gobble, gobble.Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-24370589158965306202012-11-10T18:21:00.001-08:002012-11-10T18:21:23.578-08:00Warrior Dash Central Texas 2012Good times in Cedar Creek today. Somehow, adding obstacles to a 5K, just makes it even more fun! <br />
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I'd done the Warrior Dash in 2010. Training for it is actually how I discovered that I love running. I missed out last year because I was still rehabbing my knee, but so glad I did it this year! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSZIW-8GFnbEYoa6P_FQO1sCoMezPByGCXqZ2LkwkiTAnnuqGBlG_MO2_-OD10zVjRrpB_qdmksyjrxTxkfALcANRQyxQlcOCwrwwUboxA3d6NsqP-0kqd2gdJM51qPznBpWr7irTplpg/s1600/warrior1.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSZIW-8GFnbEYoa6P_FQO1sCoMezPByGCXqZ2LkwkiTAnnuqGBlG_MO2_-OD10zVjRrpB_qdmksyjrxTxkfALcANRQyxQlcOCwrwwUboxA3d6NsqP-0kqd2gdJM51qPznBpWr7irTplpg/s320/warrior1.jpg" width="180" /></a></div>
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Getting ready to Warrior up!<br />
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The obstacles were great! There was a swimming obstacle and I think I may have pulled a rib muscle gasping from the cold (that would only happen to me...). And, the mud pit was, um, muddier than I remember.<br />
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The mud was like sludge!<br />
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The kids came along with me. Good thing, too. There were lots of muddy folks milling about needing their pictures taken and Ali was the only un-muddied person around, so she was playing photographer. <br />
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So fun!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin4cVj4Mp9HOj998uGwQLcSGxP_lFAUe8KZwkN7hH-hPMe1mvfizgiwF5rYk3ZyGL288ERPDZmkasN0YTOqTJpDEmD82LuNIK80z8x8pOAVpUAdXDftX5ox_u-aZBDjwL8JbAtBYCTI00/s1600/warrior3.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="270" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin4cVj4Mp9HOj998uGwQLcSGxP_lFAUe8KZwkN7hH-hPMe1mvfizgiwF5rYk3ZyGL288ERPDZmkasN0YTOqTJpDEmD82LuNIK80z8x8pOAVpUAdXDftX5ox_u-aZBDjwL8JbAtBYCTI00/s320/warrior3.jpg" width="320" /></a></div>
Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0tag:blogger.com,1999:blog-1929136195715562949.post-62393004014919059192012-11-07T21:18:00.001-08:002013-01-19T14:34:52.561-08:00The journey began here.<br />
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July 2009<br />
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Well, at least it did this time. July 2009. I actually made a (albeit slightly drunken) proclamation that I was going back to Weight Watchers and doing something because the shorts I was wearing were size 18. EIGHTEEN. That shirt? It was a Large. I could still get away with Large because my shoulders are so narrow (more proof that I was not simply "big boned". One look at my childlike hands nipped that notion in the bud anyway). I had made such proclamations before, and had modest success, but it just never seemed to "stick". <br />
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A year and a half later, and I was down 47 pounds and a WW Lifetime member. And, the shorts I buy now are size 4 or 6 (depending on the brand). <br />
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August 2012<br />
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I discovered that I do actually ENJOY working out. And running - LOVE it! I fell and injured my knee in June of 2011, and was down for the entire summer. 16 weeks in 2 different knee braces. No bueno. 6 months of physical therapy. That whole ordeal is a blog post all its own, though. <br />
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I'm back on track now. Running, started CrossFit a little over 2 months ago, and I do circuit training twice a week. I'm no longer following Weight Watchers, I'm actually exploring Paleo (on day 20 of the Whole30!). There will be more on that, I'm sure!<br />
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Thanks for reading, and welcome!<br />
<br />Tracy Rhineharthttp://www.blogger.com/profile/00984575421241146833noreply@blogger.com0