Race Sign Up: Denver Rock 'n' Roll Half Marathon Relay

Runners of all capabilities can enjoy the half marathon experience by grabbing a buddy and running. Partner up with a fellow running enthusiast and register your Relay team today!

The first relay member will run the first leg with the commemorative Rock ‘n’ Roll Relay drumstick in hand. The exchange will take place at the designated relay transition zone at City Park; and from there the second relay member will run the drumstick through to the finish line on Bannock Street between 14th Ave and Colfax Ave.

1st Leg Distance – 7.8 miles

2nd Leg Distance – 5.3 miles

Rocks. Tonic. Juice. Magic.

Bit different workout, but I like it because it focuses on the basics. I wanted to quit pretty much every second after I finished the third round, but I kept pushing (breaking it into manageable chunks) and got it done. Felt amazing to push all the way through.

10 Push Ups
10 Hanging Leg Raises
10 Pull Ups
10 Dips
10 Sit Ups
10 Air Squats
10 Squat Thrusts
1 mile Run (1.0 incline)
x5

Runnin' against the Wind

If the wind was blazing hot sun with 481% humidity. Shit sucked, but I got it done. Slowly.

4 Mile Run, 30 Mountain Climbers every mile

Race Sign Up: Rogue Runner

An obstacle mud run for you and your friends. Our 10K (6 mile) course and 20+ obstacles will challenge you whether you have been racing for years, or you are just getting into shape. Grab your friends, or make some new ones and get ready to Go Rogue.

It's maybe 15 minutes from my place, and looks pretty fun. I created a "team" where the more people you get to join, the more money you get back to spend on crap you don't need while you are on-site. I just signed up for the 9AM wave... it's listed as the "elite" race (I'm apparently living vicariously though a former self) where you can win prizes and stuff, but it looks like new heats leave every half hour. I'd suggest going earlier than later as the course gets all mucked up. I also found a promo code (GOUSA) for 20% off ($11 bucks!). Any interest fellas? You can always shack up at Casa de Krafty.

Back In the High Life Again

Today's workout was just to try to get back into the swing of things. Give 'er a try...

50 body weight Squats
20 Push-ups
2 minute Plank
50 jumping Lunges
10 Burpees
Max Pull-ups
50 Crunches
Run 4 Miles

Everytime

My old teammates forgot...

about our pact to get out of shape after college.  This is why I need to change my diet.

I have run 77 miles so far this month and I'm shooting for 82 by the end of today.  However, this picture doesn't look like someone that works out.  Time to hit it harder in August and stop hitting the bars so fu*king hard!

Robby

I'm Baaaaaaaaaaaack!

So I was in the Outer Banks for a week of fun & the sun, and somehow between gallons of PBR and Mrs. Stauffer's casseroles ... I found time to run. Out of the week in NC, I was able to run 4+ miles 4 days - and that's not including all the swimming and lugging chairs to and from the beach.
I feel like I'm back in action!

I was able to get out and run at work today, and here's what I put together:


1 Mile Run
5 Pull Ups
6 Push Ups
7/leg Travelling Lunges
8 Squat Thrusts
9 Body Weight Squats
10 Mountain Climbers
x3


Aside from the 60% humidity, I felt pretty good too.

This Has To Do With Running - (loosely)

Where You Been?

Cmon guys.. nothing since 6/29!!

Since then here is what has happened to me:
1) put on 6 lbs - putting me at 233lbs
2) fell down while running in Florida because I was too tired to lift my damn feet
3) realized I ran less miles in June than in May
4) Set a goal of running 100 miles in July
5) Only have gotten in 36 during the first half of July

So I need to get in 4.2 miles per day in July... going to be difficult.

I wanted to check in with all of you and see how you are doing.  We still good for the 10k in November?

Let me hear it,
Robby

Out Of It

I was doing pretty well, but ever since the wedding I went to last week I really haven't done much of anything. Whether it's being too slammed at work, or just tied up with other whatnot, I've only been able to get a few miles in here and there, coupled with some volleyball. I'm headed to Virginia Beach for another wedding this weekend, so hopefully I can knock the rust of next week.

Loggins Gets Me Through

Just did 2.5 miles in 30 minutes.  Still pathetic but more distance and more time than I have done thus far since we started.  I wont pretend that I ran the whole way, but I am slowly getting better.  Still struggling with the shins, but hopefully the weight will start coming off sometime soon. 

Piggy-backing off of one of Burse's comments about popping on some Winwood when you really need to dig deep, what is your go-to song?  Personally, I have a pretty awesome if not gay one for you.


http://www.youtube.com/watch?v=m2GfY092aBQ

I defy you to watch this video and tell me Kenny Loggins is straight.  Then again, there is a fine line between 2000's gay and 1980's street tough.

2 Week Update

Well I am two weeks deep into "bringing the pain." I have been very sucessful with the "Couch to 5k" app on my phone. I have noticed my third workout(you do 3 a week) now has always been tolerable. So, I guess to sum it up, I am seeing improvement. I have also been to the gym twice in the last week for some upper body strength training and I am enjoying that. Glad to see everyone is doing well. I always reward myself with some cocktails at the end of the day. Robby, I am getting ready to try a batch of strawberry and basil infused vodka. Hopefully it will give the Cucumber a run for its money.

Runners

Fitness Apps?

Taking a quick poll: Do you guys use various apps (online/on your phone) to track your workouts/etc? If so what do you use? What do you like about it? What do you hate about it? Do you find it useful?

Race Sign Up: Super Spartan

The Super Spartan obstacle race provides an 8+ MILES / 20+ OBSTACLES battlefield of insane mud running with 15 or more obstacles to test your physical strength and mental resolve. This mud fest of a race will have many trials to push you to your limits that any man or woman with resolve can complete! This endurance race conists of mud runs, trails, and both mental and physical obstacles and challenges."

9:30 heat (second heat of the second day) for the Super Spartan on August 26th.

SM&SF Claims its first victim

I did 3 miles easy outside today and noticed I developed a blister on the ball of my foot the size of the gap in Tammy's teeth. Hopefully band-aids will keep the majority of it from rubbing more raw, but I might have to alter the training plan for the next couple days.

Yesterday... I didn't work out.  Here is what I ate/drank.

•   oatmeal
•   *huge salad with about a half pound of feta and grilled chicken
•   split a humungous cheesy fries platter with 2 coworkers
•   5 draft beers (IPA's) @ local bar
•   1 beer at home
•   1 cucumber vodka + lemonade
•   1 shrimp taco with corn tortilla, salsa, sour cream and avocado
• 1/2 pint of ice cream
• chips and bean dip
• probably 30 pretzels

I was being a huge fat ass yesterday... and I didn't work out at all.  Trying to fix that today but was still a little groggy this morning.  Trying to find the motivation to work out tonight.

Note - don't eat and drink like I did last night.  I put on 3 lbs day over day.

Everytime.

Monday Workout

The intensity of my Monday workout puts Joe's workout to shame. 

I did 2 miles yesterday on the treadmill.  It took me about 23:00 minutes which is pretty pathetic, but I did mix in a little walking, so I didn't actually run the whole 2 miles.  Most of my body is adjusting pretty well to the return to physical activity, but I do have some concerns about my shins.  I had a little pain there yesterday, (nothing major).  I have to make sure they don't become a problem, as I can't afford to miss time for it.

Don't Go Quiet...

It's Monday and we've begun week two of accountability in physical blah blah blah. I strategically placed the blah's because that's probably where you reached the point in reading where you really didn't care what I had to write. But you're reading this, so at this point I am just playing mind games.

This is usually always the easiest week to quit running or working out. You're probably hoping that everyone has forgotten about the end goal of a 10k. Well I haven't and you shouldn't either. We're still leaning on each other and we need to share where we are with our life.

I ran a nice two miles in a little over 20 minutes on Saturday. It felt good in all honesty. The final stretch was when I wanted to quit most. I'm going to run a mile and half tonight to get back in the groove. I've planned out my weeks so that I run on Monday, Wednesday, Thursday, and Saturday. With Saturday always being the day that I do my longest run. Monday will always be a warm-up run to the week.

I'm pretty excited about dinner tonight. I'll be having flank steak with tzatziki sauce and a half a piece of naan bread. I'm going to try to stick to a relatively healthy diet this week. I'm sure I'll falter, but wish me luck either way.

That's my Monday update. It might be boring, but it's my words.

Lawson's Whereabouts

Just letting you guys know that despite my relative inactivity on the forum, I am still getting after it.  I did take the weekend off of running to give my knees and shins a break in their recovery from extreme atrophy.  Back to the treadmill today to keep it going.

BTW - I voted for Take It On the Run

There is no Finish Line

Weekends are for the Warriors

This weekend I raced Katie. Well, kinda. She ran a 5k, and I ran 4 miles and we saw who would finish first. She won (unfortunately), but by only 2 minutes. Guess I need to keep workin', but it was a fun way to make sure I was pushing myself during my run.

Talk about sore feet...

I did not feel like working out today. I'm still sore from yesterday, and on top of that I'd never done more that two groupings of this workout I found... so I procrastinated. Then played Scramble. Then putted some balls around the office - anything to not head to the gym.

But you know what?  I re-read Matt's post from this morning, grew a pair, and I did it. Sounds like made for TV Lifetime Movie bull, but it's true. And now it's over, I feel better for not only going but also completing something I hadn't done before.

And this beer has never tasted better.


5 min warm up run
---------------
TM1
2 min Run
1 min Spider Push Ups
2 min Jumping Jacks
1 min Goblet Squat + Press
2 min Jump Rope
1 min Mountain Climber
1 min Rest
----------------
TM2

2 min Squat Thrust
1 min Turkish Get Up
2 min Skates
1 min Crawl Out
2 min Lane Jumps
1 min Plank to T
1 min Rest
----------------

TM3
2 min Standing Climber
1 min Leap Frogs
2 min High Kneed Run in Place
1 min Switch Grip Pull Ups
2 min Run in Place, hitting the deck every 20 seconds
1 min Bosu Squat
1 min Rest
----------------
5 min cool down run

Morning Reflection

It takes courage to do what we're doing. Holding each other accountable and utilizing the world wide web to do so. We reached the point where we knew we couldn't pretend that we're not the beach bodied Gods that we once were...well, ever. Hell, just knowing that I'd have to admit that I had a bowl of ice cream after my run last night made every bite suck.

Speaking of running, I ran 1.25 miles last night. My time came to a healthy 13 minutes. I had a million thoughts in my mind as I ran. But you know the most incredible feeling that I was overcome with as I ran? I knew that every time my size 12's hit the pavement, there was someone in Baltimore doing it too. Every time I just wanted to quit, there was a guy in Broad Run who was busting his butt right along with me. There's a guy in Delaware who is preparing to do his first ever 5k for Team Tammy. Oh and when my ankles hurt, there's a guy in Alexandria who is working out too with our goal in mind. It was enough to fuel me.

My plan is to put in 2 miles tomorrow morning. If NBC breaks into your regularly scheduled program to let you know that a beached whale has found it's way to the sidewalks in Crystal City, pay no mind, it's just me.

In the coming weeks, don't be afraid to pick up the computer or phone when you are looking for encouragement and reach out to each other. It may sound cheesy, but it's really all we've got. We can do this and we will, together.

Saddle Up

I have not had an easy road trying to get on this thing. Hopefully this post works. Although I will probably not be as active in the posts, I have started the long trek of training. I now have the app on my phone "Couch to 5k." It is an 8 week program that should have me prepped for my first 5k, ever, in two months. I completed my first workout today, it is gonna be a long road. Ha. But it felt good as bad as it probably looked to the cars riding by. Hope everyone has a good night. I will be awaiting the emergency calls of Kent County Delaware until 6am.

My abs and legs hurt.

In a workout I dubbed Reservoir Dogs, I ran 5 miles and every 5 minutes I did 25 crunches and 25 squats. Great workout, but it kicked my ass...

Asian Lettuce Wraps

Sauce:
1/3 cup orange juice
1 tbsp each sugar and rice vinegar
1/4 tsp each sesame oil and crushed red pepper flakes

Wraps:
1/2 cup uncooked instant brown rice
8 oz lean ground beef
2 tsp each minced garlic and minced fresh ginger
1 medium red pepper, cut in strips
1/2 cup scallions, thinly sliced
2 tbsp hoisin sauce
8 green-leaf lettuce leaves, washed
1 can water chestnuts

1: Whisk sauce ingredients in small bowl, set aside for flavors to blend
2: Make instant brown rice according to package, omitting butter.
3: Meanwhile, cook beef, garlic and ginger in large skillet over medium-high heat for 3 minutes. Add red pepper strips; cook 1 minute. Remove from heat and add scallions and hoisin sauce.
4: Serve on lettuce leaves, drizzling sauce on top. (I usually combine the rice and beef mixture in a CorningWare dish and serve it from there).

Yield: 4 wraps
Nutrition: 103 calories, 2g total fat, 5g protein
Source: Men's Health

What's For Dinner?

Let's face it, any time you make the attempt to get in shape, the biggest hurdle is always your diet. I'll be the first to admit that any time I say I am going to change my diet, I always end up ruining it by eating some chocolate cake and McDonald's 24 hours after I made the life changing statement. The one thing that annoys me most is when you do make the statement that you are changing your diet, someone always has advice to offer of what you should cut out of your diet. Like it's as easy as incorporating sugarless gum. Thanks for that advice, dude who is a good jelly doughnut shy of a solid 400 pounds.

There are always a few things that we can do that work for us. Let's face it though, cutting out alcohol and sticking to what we think will be a bland diet is about as boring as watching a round one match up in Women's World Cup.

So now that I've sucked out any hope of getting our diets under control, let me offer something small that we can all do and is scientifically proven to work. Cutting our caloric intake is one small step we can take that will get our focus back on what we put in our bodies. Companies like Slim Fast, Weight Watchers, and Jenny Craig have made millions of dollars by selling this idea as a complex "must join for the secret" society, when in reality it doesn't have to be that way.

We control what we put into our bodies and let's be real, that's not always a good thing. But over the next couple weeks, I'd like to see some recipes and post some myself that incorporate a few core "we already know" values along with our daily caloric count being the main focus. This is something we can get behind.

Memphis Dust Recipe

Good on Chicken, Ribs, Boston Butts, and even popcorn...

3/4 cup firmly packed dark brown sugar
3/4 cup white sugar
1/2 cup paprika
1/4 cup kosher salt
1/4 cup garlic powder
2 tablespoons ground black pepper
2 tablespoons ground ginger powder
2 tablespoons onion powder
2 teaspoons rosemary powder

Yeah Krafty!! I dig it!

Okay, not much for me to say today.. ran this morning and my GPS on my phone told me I was doing 2 minute miles.. that would be pretty awesome huh?  Looks like I got in about 2.5 miles.  Had some nice views around the harbor.   Will try to provide some pics in the future.

Charter member of Team Tammy.

Robby

No matter how busy you are...