run this amazing day

Lately, I've gotten quite a few questions about the lifting that I do.  I realized that I was just typing the same thing over and over.  Instant blog post, just add water and hit publish! Lots of disclaimers, first.  I am not certified or licensed or anything like that.  I have not studied lifting.  What I don't know about lifting would make a much longer post than what I do.   Over the past 4-5 years, I've been in physical therapy quite a few times due to injury.  From that, plus some reading online, plus some working out with friends, plus an occasional workout with a trainer I've put together a lifting rotation that works for me.  Every body is different and requires different exercises and routines to make things work right.  I am constantly tweaking this based on how my body responds.  When I have questions, I ask my PT or someone at the gym or I look it up online.  If you print this out and take it to the gym and follow it step-by-step with no modifications fo

1. On Monday, I ran outside in a tee-shirt and booty shorts.  It was about 65º and windy.  Yesterday I ran outside in CW-X tights, a base layer, a technical tee, and a Nike half-zip, with ear warmers and gloves.  It was about 31º and windy.  My body is not happy about this change, and I coughed like an addict for the next 6 hours.  However, I did unofficially - and unconsciously - PR my 5K time.  Probably because I was in such an all-fired hurry to get back inside.  This is also the first post-surgery run without any walking in it. 2.  I've forgotten how stressful a new puppy is.  We are on constant squat-watch, as well as chew-watch, lick-watch, and "where are you and what trouble are you getting into" watch.  Yesterday afternoon I ran out to the car to grab something, and in the 6 seconds I was outside, she tried to climb the Christmas tree.  She also steals Graham's toys from him, likes to tightrope walk on the back of the couch, and loves to run and jump up on

Last night we welcomed Molly into our home and our hearts.

It is gorgeous down here in Key West!  But more on that later.  First, the tri! We woke up bright and early to head to the race start.  I had decided to just swim in my bathing suit, since I'd heard the water was too warm for a wetsuit and there was no real reason to wear any kind of tri kit.  I bought a new bathing suit last week because my current one was suffering from some backside rot, but after seeing the brackish, gooey water I was going to be swimming in, I decided to swim in my old one.  Which was a good call, because now I can throw it away. mandatory flexing body mark picture After getting body marked, I left my awesome teammates in transition because I had to hop a trolley to the swim start.  I just wore my bathing suit and flip-flops to the start, and left the rest of my clothes in transition.  It was pretty chilly out that morning, and for a while I didn't see a single person that wasn't in a wetsuit.  I also heard a lot of, "ooh, look at her, no wet