1st 5K

Ran it today.  It was around Lake Merritt in Oakland as part of their 4th Sunday run.  Olivia ran it too.  Finishing times:  Olivia - 29min, me - 38.50 min.  I ran straight for the better part of 2 miles, then ran walked the rest (with 3 walks total).  It was fun and I was happy with my results - most notably that I finished it and was not on the ground gasping for breath.  Crystal, Roger, the girls were there too as spectators.  Went to breakfast after and then home for a nap.

then and now 2

basketball lesson

Taught a Class

for my quilt guild.  We made messenger bags.  It was fun and I think the ladies had fun too.

new look

blogger has offered options for new blog looks - so I am trying them out.  I hit on one, but my pix did not center right.  So I am trying another.  Unfortunately, they do not offer much in the way of creative license.  I am not asking much, just want to be able to size my opening picture and maybe use one of my quilts as a background.

Hot Fun in the Summertime

Just Ran

2.25 mi... on the treadmill.  How is everyone else doing????

is anyone else still with me on this????

Can we do a 5K???

it is coming up....

Then and now

first in a series of images then and now....

Last few days

My husband is so incredibly thoughtful...he got me a new....

and we went riding on Monday in Tiburon - pleasant, flat ride that ended at a place so close to Angel Island, you could almost reach out and touch it - that is it to the left.

The trail started in Blackies Park...

Then later in the date, I did a bit of running -  up to 5 min run 1 min walk for 30 min  (hereby referred to 5/1) although it actually went 5/1/5/2/5/2/5/2/3/1/2 - anyway, I did it.

Tuesday - just walked with Merle

Wednesday - back to CFV - where Li has us doing what she calls 6WOH (had to ask - means 6 weeks of hell) which means warmup (I ran an 800m and did a few of the non-shoulder related activites), then three different workouts, yesterday it was:

1. run 400 m, then a single arm lift and, I think, thrusters (I do not recall as I did not do these - my left shoulder still hurts - doc visit planned for next week)
2. 10 min to max deadlift - did 175lbs - have actually lifted 180 in the past but did not want to push the shoulder
3. 10 rounds - 10 deadlifts (I did 95lbs) 10 burpees...I subbed 5 mt climbs for the last 5 sets of burpees as my shoulder was starting to hurt.  21 m and some change.

sounds shoulder whiny, I know - but it is annoying and it does hurt (see prior post)!!!  Seems like a while since I have been at it hard at the gym- prob about 1 1/2 weeks - so this was hard and I was gassed when done.

On Day 3 of my personal Paleo challenge - had slipped quite a bit after the Masters competition so back on it.

Long post - to my 2 or so readers - how do you like the new format (mainly just trying to get a comment or two).

An Amazing Artist and an Unrelated Idea

This artist's canvas is fabric and her paint is stitched thread.

check out her other work at http://www.miyukisakai.com/frameset/Frameset-portfolio.html

Idea:  Koosh ball slippers - course, they would probably be more popular if you got enough for each foot!

Progress

So I am a day behind.  I ran the 3 min on 1 min off stuff on Tuesday morning.  Because (excuse coming right here) I was traveling, I did not run until today when I ran 4 min on 1 min off and actually did it for 40 min rather than the 30.  Anyway, I will catch up tomorrow - 5 min on 1 min off.

Dare I say it, it is getting easier or at least I am able to keep up with the program.  There is that righteous feeling when you are all done - that makes it certainly worth it.

I have to say today, the weather is perfect!!!
Right now it is....

and 59 degrees.

After all the rain, this is soooo pleasant

people are soooo pleasant

life is soooo pleasant.

See how good you feel after a run?????

Next up...

conquering my dislike of running!
With my recent Master's competition in mind - where a goal is a great motivator and where I realized that doing it IS the win - I have signed up for a 1/2 marathon on October 3.  I am also annoying three people to join me... Crys/O and my bro Mike ...I know they really want to do it!

Anyway, my plan is to have a plan and to hold myself accountable to said plan.
As my shoulder is still a bit sore and as I am traveling this week, I will lay off CF until I get back.  But I will follow this plan this week:

• Sunday - run/walk 30 min..R 2min/W 1min - DONE!!! it was 2.71 miles*
• Monday - walk 30 min
• Tuesday - 30 min R 3min/W 1min
• Wednesday - walk 30 min
• Thursday - 30 min R4min/W1min
• Friday - walk 30 min
• Saturday - 30 min R5min/W1min

I want to systematically do this even tho I think I can probably run more at a time than this.  This will help me know for sure.

*found http://www.mapmyrun.com/ - you can map your route, calc mileage and elevation, among other things.

girls and gymnastics

It is my turn this Saturday to take the Lo and Ny to their gymnastics class - they are so fun to watch and they are getting soooo good.

waaaa - my shoulder hurts

still waitin for pix from the event, but these are THE best fans ever!!!

I believe you about the birds, child...

we all left Olivia alone on the beach

and during that time

birds slowly circled her

one came pecking at her bag of doritos

she was so reminded about

that one movie

by the ocean

with many many birds

and so...

she was just about to flee

when we returned

in time

to validate the tale of

O and her fine feathered friends

and

to rescue her

This past weekend

some initial pix from the weekend:

Off to SoCal

for meetings and the Masters....

and a bit of beach time.

CFV Quilt

Finished and gifted the latest quilt - it is in the CFV colors (orange/black/white) which are also the SF Giants colors.  The quilt was given to Ly - coach extraordinaire - for all of her dedication and care in getting all of us ready for the competition.

I think she liked it.