Thursday WOD




I almost hit snooze. 5:30 was rough. This morning I was exhausted. The long weekend had finally caught up to me. I pulled myself out of bed and headed to 79pt. There were four of us. We all seemed to be dragging at first. Then the WOD was revealed. I knew it would be tough. The jumping pull-ups were especially challenging. Halfway through the workout I asked if it was better to skip a session or muddle through it. I was encouraged to keep going and I did, begrudgingly.

The garage WOD was as follows :
1 minute of each (4 times through)

Push press with 8 or 3 lbs
Box dips
Squat thrusters with weighted ball
Jumping pull up

My body already is sore and the workout was just this morning. I don’t feel bad at all about the Skinny Dip Fro Yo I had last night!

Happy WODing

Saturday Run, Sun, and Steel Pier

My Saturday morning had a late start. I didn’t motivate to run until 10 am. That never happens. It had already started to get hot. It was a reality check that summer was here and any serious running would have to take place early in the day. Rock n Roll training will be mainly early morning runs. I headed south towards the boardwalk. I could see the waves were crashing and putting on a good show for the Steel Pier down on first street. I cranked out four miles. I didn’t time it. I assume I was around 9 or 10 minute pace. It was hit and I was dripping.

When I got back to the house I swapped out the running attire for my swimsuit and my bicycle. I headed back down to first street to meet a friend to watch the surf competition going on. The surfers were benefiting from some decent waves. I was particularly impressed watching the stand up paddle boarders. They were working and surfing those waves pretty good. It looked awesome!

After scoring some cool RVCA swag I headed home to get jazzed up for a fun filled night of music and friends.

So far including the 4 mile run, I just added another 4 miles (each way) on the bike. Not a bad way to get a little more calorie burn.

All in all it was a great day. Saturday was filled with a nice run, some warm sun, and awesome friends.

Happy sunning




Weekend Kickoff

Yesterday’s workout came early as always. It was a humid May morning. Storms had been brewing all night. The air was thick. We headed to the beach. The clouds across the water looked ominous and scary, but we pressed on. Most workouts are under thirty minutes so we knew we had time to get it in before the chance of any bad weather hit. And within the 23 minutes or so it took me to complete the WOD, I was working! Sweat was dripping and I was covered in sand somehow.

The WOD was as follows:

Running from beach access up to the street, down to the water and back to access.

22 starbursts

22 backward lunges ( feeling these today )

22 modified sand pushups

22 abs

Completed 3 times

I am sore today but feel slightly less guilty for enjoying the cocktails from last night. Actually, I consider the workout a great way to kick off this 4 day weekend. Now onto enjoying the sun, more sand, and more cocktails.

I write this blog today doing just that. Toes in the sand and soaking up some sun.

Happy Weekend





Singing In The Rain

There were storms most of the afternoon. At one point I called it and figured I wasn’t running. I don’t mind the rain but lightning and thunder I don’t mess with. By five the severe weather had passed and I had motivated myself to get my run in. It was still drizzling but I had some things I needed to run out so I put on the iPod and took to the boardwalk. Just me and some friends: Stevie, Colbie, and Dierks!

The rain was like a cleanse for everything on my mind. It just washed it all away. When work is tough or people are tough, just run it out. I enjoyed the salty rain and the puddles I charged through. I noticed what seemed to be some tourists walking around making the most of the early evening as well.

A couple of days ago I had someone criticize me for being too small. I didn’t think it was so nice. I am very petite and most of the people in my family are small. Also, not to mention, I am a runner. Nothing “fixes” my body better than running. According to the BMI Calculator and the CDC, my body weight is in the normal/healthy category. Believe me, I have been on the other side of the chart, NOT healthy. These days, I am feeling great. Healthy and Happy! At first the comments from this person hurt my feelings. But I quickly realized not to pay any attention to any of that nonsense. Instead, today on my run, I channeled that energy through the run. I also thought of all the fun things I have been doing. Those thoughts made me happy and kept me moving at a good pace.

Thanks to those of you giving me positive feedback on running and on the blog!!!

Happy Singing in the Rain!





Spring GOTR 5k

Saturday, May 19, 2012. It was a cool morning. The weather was a breezy 64 degrees. Mostly sunny conditions. Some of the winds were gusting at over 15 mph. Most of those winds were right at the end of the race. There were 1188 finishers in the race. Over 500 of those finishers were young girls from Girls on the Run. The other half included coaches, running buddies, parents, and all non GOTR runners. The winner of the 5k finished in an impressive 17:18!

I woke up around 6:30 on Saturday morning. I had not done a normal carb load the night before, I actually went out for Mexican food and Margaritas. I gave myself a pass as I knew the race that day should and would not be about me. As I got dressed and ready, I did not even wear my running watch. I decided I did not want to focus on a time. I was there to run with the girls and pace them out over the 3 mile Norfolk course. I had bought some new workout gear at my favorite lululemon store the day before. I was sporting the running skirt with built in shorts. Because it was chilly, I layered with a running tank and a long sleeve lulu pullover. I grabbed a banana and a coffee for the car and hit the road.

As I arrived at MacArthur Center to park, I began to see the waves of young girls in the blue Girls on the Run Shirts. We were all to meet in MacArthur Park with our team. As I walked toward the park, I could see all the school signs. I made a quick stop at the bathroom and immediately went to search for our team meeting spot. As I was looking for our team I was quickly spotted by 2 of our team girls. They ran right over, “Miss Jessica, our team is over there.” They were so excited. They informed me of the spirit station at the GOTR race. There was a table that the girls could go to and get glitter, face stamps, spirit gear, and colored hair spray. Our team was rocking all colors of hair from neon green to silver.

As we got closer to the 9 am start time, we began stretching and warming up. We did a few of the GOTR cheers. We made the walk over to the start line. A lot of our girls had run the GOTR 5k earlier in the year and new what to expect. As I found out, two of our girls ran at about a 9 minute pace during the last race. It became clear to me that they were expected to run like that again on this race day. This race was taking place through the streets of Norfolk. Closed streets, but some tricky spots. The girls would definitely need to have someone run with them. It looked like that would be me. Remember, no carb load, margaritas, and no watch. Wasn’t thinking I would be running for time. Not only would I be running for time, I would be trying to run faster than normal to get these girls in at a fast pace. The two girls, we will call T and M, were our fastest girls on the team. We started the race in the middle. The course was narrow and hard to weave in and out of people. The girls quickly became frustrated that they couldn’t just open up their stride and go. I decided to take each one by the hand and weave us through and around people for a few hundred yards until the crowd thinned out. Then we were cruising. I knew we were moving at a pretty good clip. T was talking the entire time. They were both motivating each other. We came up on some other girls from our team. We cheered for them and passed them as we moved over the bridge. T started asking if she was in the first place for our school team. I told her yes. She picked up her speed a little bit. We cruised through the first mile marker. We approached the halfway mark and a water station. The girls decided they wanted to get a quick cup of water. They knew to move to the right get their cup and walk carefully through the area. The girls saw all of the cups on the ground and kept asking if it was alright to drop the cup. T was very concerned about littering. I told her the volunteers would pick them up. After much discussion, I convinced them it was ok to drop the cups and lets go. T picked right back up where we left off. M and I were hanging together a few feet behind. We were heading into mile 3. I could only guess we were at about a 9 something pace. With a 1/2 mile to go, T looked back at us. I told her to go for it! We were right behind her. M and I kept our pace up pushing all the way to the end. The last 400 yards, I could see the finish line. I grabbed her hand and we were in a full out sprint. The winds were blasting us, but the excitement and cheers from the crowd carried us in. We finished at a respectful 30:19. T was ahead of us at 29. They finished 1 and 2 for our GOTR team. The girls were all smiles as they received their pink GOTR medals. After we finish, we are encouraged to go back out on the course and run in the remaining team members. We went back a couple times to run in the other girls. This race was so much fun. I wasn’t worried about my time or anything else. And as it would figure, I did pretty good. Our GOTR program is for girls ages 3rd -5th grade. I am excited to help out with them again next year and get to work with all the returning girls, especially T and M.




Thursday WOD



This morning’s workout came early. My body woke itself up at 5am. My Thursday morning workout at 79pt is always at 6:15am. Today was the first day in a few that is has not been raining, yay! And as the day would prove, the only sunny part of the day was early morning. I was grateful to be up for that. We took it to the beach this morning. Running in the sand!!!

The WOD was as follows:
1.Running from the beach up through the access to the street and back down to the water’s edge.
2. Running BACKWARDS in the sand from the water’s edge back up to the beach access. (only fell on my rear once, but I fell hard…boom!)
3. 30 walking lunges with PVC pipe over head
4. 20 overhead squats in place with PVC pipe overhead
5. 10 (non modified) Pushups

We completed this 3 times. I finished third out of 5. I felt good about that.

Great way to start the day. Was on the beach as the sun was coming up! Love it.

Happy WODing


What is a Team?

What is a team? I sat in a workshop today discussing just that. Some popular answers to that question included: people with a common goal, a diverse group. Wikipedia refers to a team as a collective group working towards a common purpose. This particular meeting was in regards to developing a strong sales team. We discussed how to pick and form a successful team. It can be a challenge to establish a balanced sales team. The challenge can be in developing an individuals skills, complementing their strengths, and improving their weaknesses.

During this workshop, I couldn’t help but think of my Girls on the Run team. This team is different in the fact that we aren’t picking members or individuals. We are working with the girls that want to participate. We are hoping to develop all of them, no matter what skill level or experience they may have. Today was our last practice before the Spring 5k this Saturday. I have only practiced with them once a week for the last month, but already I have gotten so much out of it. I think these girls taught me more than I taught them. This afternoon we started practice with a discussion about, yup you guessed it, teamwork. We discussed what they had learned, what they liked, what they didn’t like, and what they discovered about themselves from GOTR. A lot of girls mentioned they developed physical strength, they learned how to be healthy, and how to encourage each other. One girl mentioned she discovered how to love her beauty on the inside and out! Another girl talked about something I never heard them mention before. The “Icky Chord”. This refers to the negative voice in your brain. The voice that may complain, or gossip, or bully. She mentioned she learned to turn off the “Icky Chord”, and turn on the other part of the brain that thinks about glitter, and rainbows, and happy things. I love that! What a concept. Turn off the bad and turn on the good. Get rid of the negative things and people in your life and get more of the happy ones. If these fifth grade girls can have the knowledge to do this, I definitely can make a better effort to do it myself.

Wish us luck on Saturday as we tackle the Spring 5k in Norfolk! Some of the girls expressed today during our buddy run, that they are nervous. One thing I know is these girls have heart and drive. They will do great!

Happy glitter and rainbows…