weekly workouts | december 17

Monday, December 17 – just a nice, easy run with Nick tonight down Summit to the cathedral and back home down Selby. The sidewalks are still a little sketchy, so you really have to pay attention to where you’re stepping so you don’t slip.

Run stats: 3.45 miles, 31:18.

After our run, Nick and I headed to Ngon for birthday pho. When we walked in, I saw friend Sam and thought he was there with his friends. Turns out, he was there with MY friends. Best birthday surprise ever 🙂 I’m a lucky girl with an amazing boyfriend and pretty incredible friends!

surprise!

Tuesday, December 18 – I woke up to this today…

love.

… and, ended the day with this flourless chocolate cake at Oceanaire… happy 33 to me!

birthday cake.

n+e.

Wednesday, December 19 – I was up bright and early today for a 7a flight to Chicago. My first work trip at my new job will be a memorable one: 15 miles from Midway on I-94E, I got a flat tire and waited for nearly two hours for Avis to bring me a new car (not impressed, Avis). There are crazy ass drivers in Chicago who do not move over for vehicles on the side of the road. Needless to say, I sat in the passenger’s seat while I waited.

crazy chicago drivers.

Thursday, December 20 – after a couple long days of travel and work, I was so excited to run Saint Paul stairs with Performance Power after work. Well, P2 didn’t happen – no one showed up – so instead Nick and I got in a solid five miles. We started at the cathedral and ran down Kellogg, including up the hill to Mounds Boulevard, and back through downtown Saint Paul. Other than a chilly wind and aching big toe, the run felt refreshing!

Run stats: five miles, about 50 minutes.

COLD run from the cathedral.

Friday, December 21 – I had a tough time quieting my mind at C2 vinyasa tonight. It kept bouncing back and forth between last week’s tragedy at Sandy Hook Elementary School – class was dedicated to #26ActsOfKindess – all the Christmas shopping I haven’t done and my aching toe. Between one legged down dog and crescent lunge, I modified a lot to keep pressure off my right toe. I also had a tough time in pigeon tonight, but teacher Kate gave us a gentle reminder: Yoga happens the moment you want to leave a pose. As few minutes after, savasanaaaaaaah… and, I was out.

Yoga stats: vinyasa, 60 minutes.

Saturday, December 22 – on our drive to Hallock, we had every intention of stopping at Andes Tower Hills for an hour skate ski, but by the time we got to Alexandria, it was nearly dark.

On the upside, the five and a half hour drive flew by, and we were greeted by my favorite weim when we got home. Hard to believe, but she’ll be 12 on Friday!

zoey.

And, after accidentally seeing a pic on my mom’s phone, she let me open a Christmas gift a few days early… a hand-quilted quilt, ten years in the making! I sewed the top in the quilting days of my early 20s and then she started hand quilting it. I had forgotten she had it, so it was such a special treat to open it and see the gorgeous finished quilt! It’s sure to be an heirloom 🙂

heirloom.

Sunday, December 23 – we bummed around most of the morning, enjoying brunch and coffee with my parents. After some football watching and catching up on blogs (finally!), Nick and I bundled up for a quick 5K around town. Holy freezing! At -1˚F, it was probably the coldest temp I’ve ever ran in. Our eyelashes were icicles! It kinda looks like white mascara, doesn’t it?!

A couple suggestions for cold weather running:

• Don’t wear a merino wool buff. Breathing makes it wet and then it freezes. A better option: 180s QuantumHeat elevate neck gaiter. Nick has one, and it’s awesome.
• However, SmartWool socks are a must.
• As is the lululemon turn around jacket (I was almost too warm!).
• Two pairs of tights are a good idea. I wore lululemon toasty tech tights, which are perfect for 15 degrees and above, but would have liked another thin base layer.
• Mittens!

Run stats: 3.1 miles, about 27 minutes.

icy eyelashes.

brrr!

Weekly stats: A so-so week, but I’m enjoying a bit more downtime the holidays bring and before Ironman Canada training ramps up come January 1!

Run	11.55 miles, 1:48:18
Yoga	one class, 60 minutes

This week: We’re in Hallock until Wednesday morning, so there will likely be another chilly run or two. I really need to get back in the pool this week, too. And, some glide time on the skis this weekend. The Birkie is less than two months away from today, and I haven’t been out once… yikes!

Does anyone else enjoy running is the extreme cold? Any cold weather tips to share?

weekly workouts | december 10

Monday, December 10 – our first Christmas tree!

the thule works as a tree carrier, too.

our first tree!

lights.

Tuesday, December 11 – pretty sure I could have relaxed in child’s pose for the entire 60 minutes of vinyasa tonight. My mind has been going 17 miles a minute the past week, and the quiet of my mat, surrounded by candlelight, steadied my mind.

Yoga stats: vinyasa, 60 minutes.

candlelight yoga.

Wednesday, December 12 – after a crazy day and a 45-minute commute home, I was beyond exhausted when I got home from work. All I really wanted to do was sink into the sofa with a glass of Malbec, but Sonia and I had made plans to run at 6p. I’m SO glad I didn’t bail. Running was *exactly* what I needed. The slick + slushy Summit Avenue sidewalks made it a bit slow going, but the fresh air… ahhhhh. Fantastic conversation, too 🙂

Run stats: 4.07 miles, 43:11 (my Garmin missed nearly a half-mile, so it should be around 4.5 miles).

Thursday, December 13 – tonight was craft night with my sister, cousin Margaret and friend Jesikah, so I got in a quick run down Summit and Selby with Nick after work. The sidewalks are still slick, resulting in a slower than normal pace since I’m carefully watching every step. After a long day staring at the computer screen, the fresh brisk air felt good on my eyes!

Run stats: 3.58 miles, 33:10.

Friday, December 14 – after a busy week, I was so ready to relax onto my mat at the cozy yoga studio. And, it felt amazing until until I did my first chatarunga. I have no idea what happened – perhaps running on uneven slick + slushy sidewalks? – but my right big toe hurts. It’s been broken a couple times – mind you, both times were self diagnosed, but when you can’t bend it, it’s probably broken, right? While I don’t think it’s broken this time around, something’s definitely wrong. All class I babied it, modifying everything that required balancing on that toe.

Yoga stats: vinyasa, 60 minutes.

Saturday, December 15 – what a fun morning! I met Performance Power teammates Sarah, Sonia and Suraya for a solid 5.5-mile run along river road. Despite the chilly pouring rain, we smiled and talked the entire time. The fun continued over Longfellow Grill brunch when Nanette joined us. Every Saturday should start like this!

Run stats: 5.5 miles, 50:41.

rainy run.

brunch… updated instagram doesn’t crop well… sorry suraya and sarah!

stethoscopes in restaurants.

After brunch, I met Emily of shopCOLLECT at Pretty Mommy in south Minneapolis (OMG… this shop is fabulous!) to pick up a vintage fisherman’s sweater I found on her Etsy shop. The afternoon rounded out beautifying at BANGbang with a cut + color from my dear friend Jesikah. How has it been eight months since I last had my hair done!?

And, Saturday evening: Two holiday parties!

love.

Sunday, December 16 – today started with a leisurely two-hour brunch at Birchwood Café. I honestly can’t recall the last time we’ve done that… so nice! We stopped by REI on the way home to use the gift card that was burning a hole in my pocket, but there was nothing I absolutely loved, so both Nick and I walked out empty-handed. That’s definitely never happened before!

After a lovely afternoon nap, we met Sonia at lululemon Grand Avenue for candlelight + cocoa. Surrounded by twinkle lights and blissful breath, we vinyasa-ed to Shahar Eberzon‘s beautiful voice. Jason lead a lovely flow and reminded us that yoga is now. In light of Friday’s tragic school shooting – my heart is still aching – it was a good reminder to live in the present, enjoy every single moment and take time to hug your loved ones tight.

Yoga stats: vinyasa, 60 minutes.

Weekly stats: A good week of running and yoga, but I really missed spinning (I still haven’t picked up my bike at Urban Tri) and surprisingly, I miss the pool. And, for the amount of snow we got last weekend, how did I not ski?!

Run	13.15 miles, 2:07:02
Yoga	three classes, 180 minutes

This week: I’m planning on joining P2 on Thursday evening (Coach Matt’s been on vacation the past 10 days) and pedal for pancakes on Saturday morning. There will definitely be a couple hours in the cozy yoga studio, too, before we head up to Hallock for Christmas.

What about you? How are you incorporating fitness into your day during the holiday craziness?

weekly workouts | december 3

Monday, December 3 – I rejoined the working world today and was completely exhausted when I got home at 5:30p. After a few errands and a steaming bowl of seafood pho at Ngon, we called it a night.

Tuesday, December 4 – tonight I met Sonia downtown Saint Paul for an out-and-back run along the Mississippi. The wind was a bit brisk off the river, but we kept a steady conversational pace. My legs felt good! We joined Performance Power teammates Nanette, Sarah and Suraya after for dinner + wine. Since it’s the off-season and we’re not training together four days a week, we had so much to talk about, and so much fun!

Run stats: 5.02 miles, 43:43, 8:43 pace.

Wednesday, December 5 – teacher training at the Highland Park studio wrapped up this past week (I WILL take this soon!), so Amelia returned to her regular Wednesday C2 class at the Grand Avenue studio. Hooray! Class was a blissful mat-to-mat flow highlighted by tree, dancer and star. And, savasana never felt so wonderful.

Yoga stats: vinyasa, 60 minutes.

Following a few bedtime sun salutations, Nick and I savasana-ed head to head 🙂

hi.

Thursday, December 6 – tonight I joined my grad school besties for our annual trip to the British Arrows Awards at the Walker. We started this holiday tradition last year, and we all look forward to it for months. We talked nonstop after the show over a bottle of prosecco at Café Maude.

beauties.

Friday, December 7 – what an intense week! I really wanted to relax onto my yoga mat tonight, but we had a Christmas party to attend. It was a nice time, but I was happy to get home and hit the hay.

Saturday, December 8 – Nick and I met friend Damon at Urban Tri for pedal for pancakes this morning. Now that’s my kinda spin class! It’s great when class is taught by an actual cyclist who knows that cadence shouldn’t be at 150. Anyway, sweat was dripping from my nose and chin just 10 minutes in, and my legs burned. The hour consisted of two-minute max effort intervals times 10, heart rate zone targeting and more intervals. So. Much. Fun!

We refueled on pancakes (gluten-free!) and bacon after spinning, and I left my bike for a long overdue tune-up. You know it’s time when it shifts magically.

Bike stats: 19.81 miles, 1:13:08 (my Garmin picked up Nick’s Garmin signal).

urban tri spin.

The rest of Saturday: sister day! My sis ami and I were looooong overdue for some quality time. We spent the day talking, crafting, playing with Lucy, eating grilled Gruyere cheese and watching one of our favorite movies, The Holiday.

*almost*

Sunday, December 9 – hellooooooo, winter wonderland! I was ecstatic to finally see snow! Snow! Nick and I had to get out and enjoy it, so we laced up our shoes for an early afternoon jaunt down snowy Summit and Selby. Far from fast, it was good for running form, as the deep snow kept me running on my toes. One of the funnest runs I’ve had in a long time!

Run stats: 3.5 miles, about 40 minutes.

snowy summit run.

snowy run.

run fun.

We planned to punctuate the weekend with a vinyasa flow to Shahar Eberzon‘s lovely voice, but because of the snow, it was postponed a week. We’ll definitely be there!

hello.

Weekly stats: What a ridiculously lazy week. Gah! I haven’t had a week like this in, hmm, ever.

Bike	19.81 miles, 1:13.08
Run	8.52 miles, 1:23:43
Yoga	one class, 60 minutes

This week: yoga! swim! bike! run! SKI!

Who else is LOVING the snow?!

weekly workouts | november 19

Monday, November 19 – a run AND vinyasa yoga all before noon today?! All Mondays should start like that! My legs were a bit sluggish on the 3.5-mile loop down Summit and Selby, but it felt great to be outside in the sunshine. And, running in crops and a long sleeve top in November?! It doesn’t get much better. Usually by this time of the year there’s a few inches of snow on the ground, and even though I’m excited to start skiing, I’m ok with a few more days sans snow.

Run stats: 3.5 miles, about 30 minutes.

Post run, Amelia lead a lovely vinyasa at the Grand Avenue studio. We flowed through the same sequence as last week… the half moon to tree transition is getting easier!

Yoga stats: C2 vinyasa, 60 minutes.

And, happiest 30th birthday to my beautiful sister! We surprised her tonight at La Grolla for dinner; she had no idea, and we had a great night celebrating. I swear it was just yesterday we were bickering in the back seat on family road trips, and now, we’re best of friends in our 30s 🙂

cousins.

Tuesday, November 20 – tonight’s Performance Power P2X run started at Raspberry Island downtown Saint Paul. Teammate Rob and I climbed the Wabasha Street bridge stairs for about 20 minutes before Curt joined us for another 15 minutes and about 10 minutes of flat around Harriet Island. Coach Matt met us about halfway through, and we finished the “around the world” stairs near the bridge. My legs were rubber by the end of the run; the last couple stair climbs were tough!

Run stats: about eight miles (not sure on distance; I ran sans Garmin), 90 minutes.

downtown saint paul.

Wednesday, November 21 – after a lazy morning of espresso and blogging, I met Nick at his office in Eagan with our mountain bikes. We hit up Lebanon for a couple loops through the woods. My third mountain bike spin, I felt a little more comfortable on the single track boulder and tree root lined trails. It’s just such a change from the road, and I forget that the chunky wheels are quite a bit more forgiving than my road bike’s skinny tires.

Mountain biking stats: eight miles, 60 minutes.

It was far too beautiful out to not hop on the Madone for an afternoon spin, so after Lebanon we got out for a quick loop around MSP on the Ford-Franklin loop. What a treat to mountain bike AND road bike on the same November day in Minnesota! I have a feeling that today was the last time I’ll be outside on the road bike in 2012. Sad.

Road biking stats: Although I used my Garmin Edge 500 on today’s ride, it’s now missing. Estimated biking stats: 15 miles, about 55 minutes.

sun down over river road.

Thursday, November 22 – Nick and I had every intention of running the Turkey Day 5K downtown Minneapolis this morning, but we changed our minds at the last minute, opting to avoid an extra early alarm, crazy traffic and crowd chaos (16,000 people trotted). Instead, we joined our P2 teammates at the 740 building on East River Road for some serious stairs. I lost count of how many times we ran up the stairs at Minnehaha, but according to Nick’s Garmin, we climbed more than 1,600 vertical feet.

In the nearly five years I’ve lived in MSP, I’ve never explored the stairs or trails at Minnehaha. What a fantastic place to run!

Run stats: 4.6 miles, 1,600 feet vertical climbing, 90 minutes.

minnehaha stairs.

more minnehaha stairs.

After running… so.much.thanksgiving.food. We joined Nick’s family friends in Stillwater for four – yes, FOUR! – turkeys! And, Washington state oysters flown in on Wednesday… what.a.treat.

washington state oyster deliciousness.

four turkeys.

Friday, November 23 – today, we brunched with friends at French Meadow, stopped at Urban Tri (and, got a feel for an Argon 18 E-118 tri bike… yes, please), avoided all Black Friday madness and relaxed the rest of the day.

Saturday, November 24 – since I hadn’t swam all week, I started today in the pool. After 500-yard warm-up – with a lane to myself the entire workout – I swam a ladder: 100, 200, 300, 300, 200, 100. And, rounded it out with a slow 100-yard cool down. After yesterday’s laziness and all the food from the past two days, moving in the water felt amazing.

Swim stats: 1,800 yards, about 37 minutes.

We joined my aunt + uncle in Burnsville for thanksgiving round two this afternoon. And, we rounded out the day with friends at an all you can eat sushi benefit for NAMI. Such a fun day of visiting with family and such a fun evening with friends!

Sunday, November 25 – I had to run today to burn off some of the weekend gluttony, so I joined P2ers at the Cathedral for a 90-minute jaunt around Saint Paul. We ran up and down stairs, up and down hills, up and down parking ramps, and explored beautiful streets I didn’t know existed, just blocks from my house. That’s one of my favorite things about running: It’s the perfect way to explore and take in all the details you’d otherwise miss when you’re driving by in a car.

Run stats: about 9 miles, 90 minutes.

one of saint paul’s cobblestone streets.

Post run, my throat was a little scratchy and I was a bit congested, and I thought it would go away once I warmed up. Instead it got worse. Stupid cold. I probably should have stayed home tonight with a bowl of homemade turkey-quinoa-sweet potato soup, but couldn’t miss yoga. I’d been looking forward to it all week!

Brigitte lead a lovely vinyasa under twinkle lights at the Yellow Barn Wellness studio. What a magical space! We flowed on the second floor of a restored barn to Shahar Eberzon‘s beautiful voice… the perfect way to end a wonderful holiday weekend.

Yoga stats: vinyasa flow, 60 minutes.

savasana view.

Weekly stats: One of my biggest running weeks all year – and, it feels great!

Swim	1,800 yards, about 37 minutes
Bike	16 miles, 1:55
Run	26.1 miles, 4:50
Yoga	two classes, 120 minutes

This week: I’m hoping this cold doesn’t get any worse, so I can thoroughly enjoy my last week off of work before I start my new gig. If I can breathe through my nose, there will be more of the same this week… running, yoga-ing, swimming and maybe a spin class or trainer session (or two).

I hope everyone had a lovely thanksgiving weekend!

weekly workouts | november 5

Monday, November 5 – a lovely rest day in pictures 🙂

monday morning coffee is better on the beach with friends.

calm gulf waters.

dorky triathletes in compression socks.

being tourists.

kyle + sonia imitating nick and me.

nap-in-the-hammock view.

alligator attack at mini golf.

we had thanksgiving a little early.

the family 🙂

Tuesday, November 6 – after a double shot of espresso, Sonia and I started the day with a nice + easy spin around Panama City Beach while the boys cleaned their bikes (post 140.6, the bikes were kinda grimy). A bit breezy, but the sunshine was glorious. I already miss the warmer cycling weather, and I’m not even back in Minnesota!

Bike stats: 21.11 miles, 1:23:52.

morning spin with sonia.

Sonia went home after lunch – sad – just as the clouds rolled in, and we went to the beach. I was bundled up in a scuba hoodie and wunder unders for the whooping 15 minutes we attempted to soak up the sun. We quickly headed back to the house to warm up in the hot tub 🙂

being tourists, again.

kyle missed sonia.

Wednesday, November 7 – until next time, sunny Florida! After a quick trip to the beach, we were off on the looooong drive back to Minnesota.

IM tradition.

n+e.

Thursday, November 8 – another long day in the car made even longer by the anticipation of getting home tonight. Why is it that going home after vacation takes so much longer than traveling at the start of vacation?

bike shadows.

Friday, November 9 – wow, did I miss morning lap swim the past 10 days. But, apparently it was good to have some time off, as something clicked during my 500-yard warm-up. I finally feel like I’m getting down the pull. It’s about time! Now I just need to join a masters team to hone my technique (or, make sure it’s even right!) and increase my efficiency. After my warm-up, I swam a ladder: 100, 200, 300, 300, 200, 100 and rounded out with a 100-yard cool down. A fantastic start to my Friday!

Swim stats: 1,800 yards, about 35 minutes.

Saturday, November 10 – back to the mat this morning! As soon as I stretched out in pre-class savasana… relaxation. Every care and stress melted away, and my breath deepened. While it wasn’t my favorite C2 (transitions were choppy and poses didn’t flow very well together), it still felt amazing to twist and bend and down dog for a sweaty hour.

Yoga stats: C2 vinyasa, 60 minutes.

fifty shades of turquoise.

What a stunning afternoon! Sixty-seven degrees in November doesn’t happen too often in Minnesota. Sonia stopped by with her niece Maya (holy adorable!), and we walked to her friend’s garage gym, Axcelerate Fitness, for its open house. Cool set-up and a bit CrossFit-esque (think box jumps, pull-ups, ropes, kettle bells, etc.). We even tested out the skiErg with a 1,000-meter ski. Ouch. My throat and lungs burned forever, and my arms and legs… jello.

SkiErg stats: 1,000 meters, 4:49.2.

1,000 m = 3:53.

1,000 m = 4:49.2.

Sunday, November 11 – I’ve been feeling a bit lost training-wise lately for two reasons: 1) no races on the calendar in the immediate future (any suggestions?); and, 2) no Performance Power attendance (check out the new website!). That changed this morning, as I headed to Theo Wirth park for a morning trail run with P2. At 33 degrees and rainy, what a contrast to yesterday’s stunning weather! Coach Matt and I hit the windy, wooded trails for an hour. I ran sans Garmin for the first time in months and enjoyed every second of not knowing how far or how long I had run.

Run stats: about seven miles, 1:03.

theo wirth trail run.

Nick and I met up with fellow P2ers at Bulldog Lowertown for a Ironman Florida download. So much fun catching up with teammates I haven’t seen since Ironman Wisconsin and with everyone who raced last week!

I met friend Angie for a mid afternoon yin yoga class at the CorePower Edina studio. The static stretching – dangling, deer and cat pulling tail – worked wonders on my crazy sore quads. And, it was SO fun to catch up with Angie!

Yoga stats: yin, 60 minutes.

Weekly stats: For sitting the car for two days, a decent week.

Swim	1,800 yards, about 35 minutes
Bike	21.11 miles, 1:23:52
Run	about 7 miles, 63 minutes
Yoga	two classes, 120 minutes

This week: More running! I have a hard time motivating myself to run in the dark after work – especially when it’s cold – so I’ll be joining P2 a couple days a week for hills, stairs and med ball runs.

Have a lovely week, friends!