Spring Day in April

Today is the 23rd of April and the weather is beautiful. Mr. Lasick officially started his new job as a Suit Salesman at mens Wearhouse yesterday so Little Lasick and I had the whole day to ourselves. Since I am off work as a daycare provider today we spent the day relaxing. We started the day with healthy breakfasts, I had my Peanut Butter Visalus Protein Shake. Little had his cereal and a yogurt.

 It is supposed to be an excercise resting day, but we had a little workout session inthe living room. We turned the Today's Hits music channel on the television and jammed:

3 Rounds
20 Pushups
20 Mountain climbers
20 Squat thrusts
20 Jumping jacks
20 Lunges (Each Leg)

While I did mine he did 15 pushups, 5 crunches, 20 jumping jacks, 10 vertical jumps. I even made sure his pushups were in correct form and his butt was not in the air. 

Then we had lunch. I made eggs for protein and Johnsonville Sausage, I like this Sausage because it is all natural and no fillers. I got this sausage free from being a bzzagent, they sent me a coupon. 

We headed to the playground to swing and run and play. i brought my book. Still reading Les Miserables. our friends joined us and we spent a whole 2 hours at the playground. 

We came home for a short rest had some popcorn for a sack. i use Butter seasoning and not actual butter. Only 5 calories; and then we made tacos for dinner. It is his favorite meal, he likes the lettuce too. 

Since I am tired and ready to go to bed now, I rented him a movie to watch when he is bathed and in his room. He is going to watch "ParaNorman." I let him pick. Apparently he likes all of these Halloween Monster cartoon Movies because the last time I let him choose a movie he chose "Frankenweenie" 

Tomorrow is a work day, and after work I plan on doing Yoga. I am tapering for a mini marathon on saturday and want to make sure my body is well and cared for, so stretching is essential.

Running and Mini Marathon Dedications

Going to go and run 6 miles dedicating them all to Boston. Maybe I should make it a tempo Run too. That will put me on 274 miles for the year. Then tonight I am going to make my list of 13 dedications, one for each mile of my first Half marathon 13.1 miles I will be doing in only 11 days.

1. My Husband

2. My Son

3. Grandpop Herb

4.My Nani

5. Cameron Maitland and all (Childhood) Cancer Survivors

6. My Church

7. Parents

8. The Energy Crash; Getting Past it

9. My Health

10. My Savior

11. Aurora Colorado

12.Newtown Connecticut

13.1 Boston Marathon

Running, Crossfit, Boston? April 15-21

Who is watching the Boston Marathon? I feel lucky to know some of the runners in the Biggest Event of the year! The race kicks off at 9:30 am and will be streaming Live Here.

Monday I plan on tuning in for the Start of the Boston Marathon at 9:30 and then running out the door to go do some Crossfit at 10 AM at TriQ CrossFit. if you want to join me, first class is FREE! Want to find out what excercise (WOD) we will be doing before you come? Never fear! Coach Amy posts them daily on the website.

Meal: Pulled Pork BBQ and Asparagus

Tuesday : Early Morning CrossFit and PM tredmill run
Meal: Spaghetti and Meatballs

Wednesday:Resting Day
Meal: Veggie Burgers with Avacado and tomato

Thursday: Chicken Breasts tenderloins and Salad with Whole Grain Pasta
Resting Day

Friday: Crossfit
Meatloaf and Brown Rice veggies

Saturday: Resting Day

Sunday: Run
My Son is performing at the church with the Rainbow Pals and Kids Wow group. The Bible Tells me So Show.
Meal: Sandwiches and Soup

Workouts and Meals April 8-14, 2013

This post is a day late because I worked Monday (yesterday) and my workout took a lot out of me. After running the 10 miler on Saturday i only took Sunday to rest and heal, and did not do much resting.

Monday : Tacos - A picky kid favorite

Am Workout : Run 3.9 fartlek miles. A fartlek is to be discussed in another post. But it is not nasty, get your dirty minds up off the floor. I will say though that from here, it is a Euro style of Endurance Training. 110 Squats; I am rocking this squat challenge.

PM Workout : WOD at TriQ Crossfit. A WOD is a Crossfit Term for Workout of the Day.

Tuesday : Whole grain spaghetti: I need Carbs

AM Workout 6 miles on tredmill increasing speed and no stopping. Also a little Front Squat and Back Squat practice.

Spent the rest of the afternoon at the zoo with my favorite little man.

PM Workout : Going to WOD at TriQ Crossfit again. if you have ever done or seen crossfit I am probably crazy for going back 2 days in a row.

Wedneday: Crock Pot Pork Loin with BbQ rub and Asparagus

PM Run. while my kiddo is at Church program I plan on hitting the streets with my Mizunos on 4.25 miles, depending on how far I go, his group starts at 6:15 and he needs picking up at. Check out My Map on Map My Run

Thursday:: Leftover Pork Loin and Brown Rice
RESTING DAY

Friday: Grilled Chicken and yet to be setermined Vegetables
Workout: 6 mile run and maybe some more crossfit 

Saturday: Turkey and Gravy and Mashed Potatoes
Workout: Farmers markets and resting

Sunday: Panera Bread
Workout : 12 Mile Long run at easy pace

Louisville Triple Crown of Running

It is finally FINISHED! I can barely believe we did it, but we did! I Did! Saturday April 6, 2013 was the 3rd Leg of the Louisville Triple Crown of Running. A Racing series in Louisville, KY that includes a 5k, 10k, and 10 miler. The series Sponsors the WHAS Crusade for children.

The Anthem 5k fitness Classic; sponsord by Anthem Blue Cross and Blue Shield was held March 9 at Louisville Slugger Field. The morning was chilly but the weather held off and the race day was beautiful. My finish time was 22:39. A very exciting morning I set a personal record for a 5k race.

The Rodes City Run 10K is the second "leg" of the Louisville Triple Crown of Running. The race was held Saturday, March 23, 2013 at 4th and Broadway Streets in front of the famous Brown Hotel, running through the Cherokee Park. My Finish time was 46:58, this was my first ever 10k race. Again it was a chilly morning, only a few degrees above freezing, but luckily there was no rain or snow and the race was fun. 

The Final Race of the series; Presented by Papa John's International, Inc; is the 10-Mile: I Finished in 1:24:00. with a Pace of 8:24 min/Mile. This is the furthest distance that i have ever ran, and this course went through the hills of Iroquois Park. I managed to set a pace and stick with it, carried some water and chocolate GU with me. GU is an energy supplement. This is a very long time to run, but the weather was nice, warm and breezy. Generally you can expect the body to heat up about 20 degrees when running long distances, so I felt like it was in the 80's but it was actually about 65 degrees and Sunny.

 My goal now is to complete and mini marathon and a full marathon. I plan on accomplishing the mini marathon on April 27th at the Ky Derby Mini Marathon, doing weight and strength training at crossfit and keeping my runs between 4-8 miles with only one longer run over 10 miles in between the upcoming 3 weeks.


I Love running, I keep my energy up by having lots of good protein and fruits and nuts in between my protein full meals.

Dinner with Family and Friends

Meal time should be fun and enjoyable so we invited some friends to come over and enjoy a free meal from bzzagent.com and kroger. The meal included a Pork Roast, mashed potatoes, crescent rolls, cake with icing and then we added some vegetables (corn and asparagus). #Igotitfree from Bzzagent.com.

 

 The Pork Roast recipe I used wasvery simple. i got a McCormick Seasoning Bag packet. I rubbed the Tenderloin with the seasoning and tied the bag shut. I poked a fork in the top one time to vent and baked for 1 hour. My tenderloin was 3 pounds.

 

Workouts and Family Meals: April 1-6

Monday : Cross Training
Elliptical and the 100 calorie workout (40 jumping jacks, 30 crunches, 20 squats, 10 pushups). I am doing 2 or 3 rounds of this. 
 Meal : Pork roast and mashed potatoes, green beans, crescent rolls. I got this meal free from bzzagent.com


Tuesday : Tredmill Run 4 miles and crossfit in AM.
120 Jumping Jacks, 90 situps, 65 Squats, 40 pushups Pm workout 
Meal :BBQ, Mashed potatoes, peas

Wednesday : Crossfit
Meal : Whole Grain Spaghetti with meatballs

Thursday : 6 mile Run
Meal: Meatloaf, Brown Rice, Green Beans

Friday : Resting Day
Meal : Grilled Chicken, Brown Rice, Vegetables, Sweet Potatoes

Saturday : 10 mile Race (my goal is a 9 min pace and finish)
Might even get some cross fit in after the race, the gym where i do cross fit is hosting an open house and also grilling kabobs. Dinner I will make Ham