Friday Funny

Workout Wednesday

Another week has come and gone and we are getting the hang of these workouts and September is underway.

Wednesday, September 2, 2016 - Run at Point Pleasant with Onyx (Pearl was injured) at 5:00 p.m. It was HUMID.  Not sure where the "fall" air went we had last week but WOW!

W - 10 min
R - 4 min, W - 1 min X6
W - 10 min

Total = 50 min.4.72k @ 10:36/km

Happy Puppy

Selfie with the cruise ship. (we don't see it either)

Run Complete!

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Thursday, September 8, 2016 - Rest

This is a rest day but Twin 1 took the dogs to PP with Sister Wi.  Another hot and humid one.
Twin 2 made up her bike workout from Tuesday.

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Friday, September 9, 2016 - EYEBROW NIGHT! There is nothing better then getting the eyebrow's and hair done.  We ran around 7pm letting our eyebrows get back to normal.  We did the "loop" around Twin 1's which was half road and half trail.  As it gets dark around 8pm we wanted to be out of the trial by then. We cut the workout short by 3 min as we made it back to the house but we got all the runs in.

W  - 10 min
R -  5 min, W - 1 min X5
W - 10 min

Total = 47 min. 5.08k @  9:17min/km

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Saturday, September 10, 2016 - Rest

Twin 1 went for walk at High Head Trail in Prospect and Twin 2 went shopping.

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Sunday, September 11, 2016 - Bike (Stationary).  This involved "marathon pace" and we weren't really sure what that was on the bike so we did just a little bit slower than the tempo pace.

E =10 min
T = 10 min
MP = 1/2 mile (0.8km)
T = 10 min
MP = 1/2 mile (0.8km_
E = 5 min

Total =  43 min = 10.5 km

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Monday, September 12, 2016 - We did the trail again out at Twin 2's and took the dogs.  A little later start then anticipated because of SEPTEMBER TRAFFIC but only about half an hour off schedule.  Our workout called for a total of 56 minutes but we only managed 52 min but once again got all our runs in.

 W - 10 min
R -  5 min, W - 1 min X 6
W - 10 min

Total =  52 min. 5.44k @ 9:34min/km

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Tuesday, September 13, 2016 - Bike (Stationary)

E = 5 min
T = 25 min gradually increasing as you go
E = 5 min

Total =  35 min = 8 km

Tip Tuesday

If you want to become a runner then get onto a trail, into the woods, or on a sidewalk or street and run.  Go 50 yards if that's all you can handle.  Tomorrow, you can go farther.

- Scott Jurek

Motivational Monday

Friday Funny

ARE YOU READY FOR SOME FOOTBALLLLLL!!

The 2016 football season kicks off tonight!!  Our Sundays will consist of sitting in front of the TV for the next 4 months!

Workout Wednesday

Another week has come and gone.

Wednesday, August 31, 2016 - Run at Point Pleasant with the dogs at 5:00 p.m. It drizzled a little but nothing too bad.  You can certainly tell fall is in the air as the wind was pretty cool when we started out.

W - 10 min
R - 4 min, W - 2 min X4
W - 10 min

Total = 44 min.  4km @ 10min/km

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Thursday, September 1, 2016 - Rest

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Friday, September 2, 2016 - Run at Twin 2's in trail with the dogs around 5:30 p.m.  Twin 1 is starting to incorporate her dog walking with our running.  Both the dogs and ourselves are getting better at running with each other.  The dogs are knocked out by the time we're done with them...and so are we.

W  - 10 min
R - 4 min, W -1 min X5
W - 10 min

Total = 45 min. 4.94k @ 9:31min/km

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Saturday, September 3, 2016 - Rest

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Sunday, September 4, 2016 - Bike (Stationary)

E - 10 min
T - 10 min
E - 5 min
T - 10 min
E - 5 min

Total = 40 min = 9 km

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Monday, September 5, 2016 - Run at Twin 1's in the trail.  We ran around 11 am and glad we got it done early as it was hotter than expected.

W - 10 min
R - 4 min, W - 1 min X6
W - 10 min

Total =  50 min. 5.6k @ 8:57min/km

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Tuesday, September 6, 2016 - Bike (Stationary) - Twin 1 did it.  Twin 2 did not.  She will make up her's on Thursday.  Stayed tuned to see her excuse.

E = 10 min
H = 7 min
E = 5 min
H = 8 min
E = 5 min

Total = 35 min = 7.88 km

Tip Tuesday

Motivationaless Monday

Friday Funny

HAPPY FALL!!!

PSL's ARE BACK!!

 

Workout Wednesday

Wednesday, August 24, 2016 - Ran at Point Pleasant at 5:10 pm with doggies
W - 10 min
R - 3min/W-1m X4
W - 10 min

Total = 32 min for 3.34 k at 10:58/km
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Thursday, August 25, 2016 - ST
Twin 2 went golfing at Brunello.  Twin 1 took the dogs in the trail for a swim then Onyx had her yearly check up.  She was told she was a little chubby so she's on the running plan with us now :)
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Friday, August 26, 2016 - Ran at Twin 1's at 5:30 pm in the trial.  There were showers throughout the afternoon but when we ran there were none but once we got in the car and on our way home they started again. It was a humid run and a little rain would have been nice.
W - 10 min
R - 3 min/W-1min X5
W - 10 min

Total = 40 min for 4.40 k at 9:06/km
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Saturday, August 27, 2016 - REST

Twin 1 went for a 6k walk with the dogs around Point Pleasant then in the evening Twin 2 took Twin 1, her hubby and friend out golfing at Brunello then invited Sista Wi and Robs over for a BBQ.

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Sunday, August 28, 2016 - Bike & ST - The plan was to do the below stationary bike workout but we decided to do a 40 minute outdoor bike ride on the trail instead.

E - 8 min
T - 15 min
E - 7 min

Total = 30 min

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Monday, August 29, 2016 - Run at Twin 2's at 5:20 pm in the trail with the dogs.  We had planned to go a total of 44 minutes but cut it short because Pearl may have been getting a little dehydrated (she's fine now).  We cut the warm up / cool down walks shorter but got all the run/walk times in.

W - 6 min
R - 4 min/W - 2min X4
W - 5 min

Total = 44 min for 3.74 k at 9:23/k 35 min
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Tuesday, August 30, 2016 - Bike & ST
E - 10 min
H - 1 min/E - 4 min X5
E - 5 min

Total = 40 min for 9k

So far we've gotten all our runs and bikes in but were not doing so great on the strength.  We'll start to work on that in September.  I'd say following the run and bike plan for 3 weeks straight so far is progress.

Tip Tuesday

Motivational Monday

Friday Funny....Or Not

Workout Wednesday

We thought we would change things up a bit and as we are starting to think about running again we decided to change our Wednesday post to Workout Wednesdays again.  Twin 2 bought a book from Runner's World where there are only 3 runs a week but the runs are shorter and harder.  We run 3 days a week and cross train (bike) and do strength training 2 days a week.  We started the first week of August but got a little side tracked on vacation but now we are back on track.   We are starting with the run/walk program as we hadn't ran in quite some time.  Our goal is the 5k in October (BLT Fun Run).

W=Walk
R=Run
T=Tempo
E=Easy
H=Hard
ST=Strength Training
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Saturday, August 13, 2016 - Today was supposed to be rest day but means we hadn't done much all week we would start on this day. 

W -10 min
R - 2 min/W - 2 min X3
W - 10 min

Total = 32 min for 3.31k at 9:41/km

We did this run after an afternoon of tanning around 4pm.  Not bad under the circumstances and Twin 1 didn't bring her running clothes to Twin 2's so she had to wear Twin 2's clothes which didn't fit properly but she got tights out of it and seems to wear them everyday. 

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Sunday, August 14, 2016 - Bike & ST
E - 5 min
T - 20 min increasing effort
E - 10 min

Total = 35 min = 8.16k
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Monday, August 15, 2016 - Ran at Twin 2's at 8 pm
W - 10 min
R - 2 min/W -1 min X4
W -10 min

Total = 32 min for 3.25 k at 9:33/km
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Tuesday, August 16, 2016 - Bike & ST
E - 5 min
T - 15 min
E - 5 min

Total = 25 min = 6.13k
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Wednesday, August 17, 2016 - Run at Twin 1's at 5:30 pm
W - 10 min
R - 2 min/W - 1min X4
W - 10 min

Total = 32 min for 3.3k at 9:24/km
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Thursday - ST (not done)  We ended up going for a hike in the Bluff Train for 1 hour with the dogs.

Selfie Time

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Friday, August 19, 2016 - Run at Point Pleasant at 5:00 pm with dogs.  This run was a little slower because we went up in minutes and it was hilly terrain and very muggy.

W - 10 min
R - 3 min/W - 2 min X3
W - 10 min

Total = 35 min for 3.16k at 11:15/km
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Saturday, August 20, 2016 - REST.  Twin 1 went for a 2 hour hike at Kearney Lake with the dogs.

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Sunday, August 21, 2016 - Bike & ST

Instead of doing our stationary bike workout we decided to bike to the Bike & Bean for a total of 22km.

Cranberry Oatmeal Muffin and Raspberry Scone 

Selfie with the train!

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Monday, August 22, 2016 - We originally planned to run at Twin 2's but when Twin 1 was done with the dogs the rain started and there was a slight chance of a thunder storm so we both opted to do the treadmill instead
W - 10 min
R - 3 min/W -1 min X4
W - 10 min

Total = 36 min for 3.21k at 11:21/km
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Tuesday, August 23, 2016 - Bike & ST
E - 10 min
T - 5 min
E - 5 min
H - 5 min
E - 5 min

Total = 30 min =7k











  

Tip Tuesday

Motivational Monday

Friday Funny

#Truth

Tip Tuesday