Pictures from this week

My new haircolor which looks a lot like my old haircolor although I was determined to make a drastic change

Alice, the very dog-like cat who comes when called--She is more Bill's cat than mine, really.

Gus-Gus, rat terrier mix

Karl, English mastiff and overall comic relief

Murphy, beagle mix. He's too cool to look at the camera.

Gus-Gus, again (the dog so nice they named him twice). Isn't he photogenic?

A few photos we've taken in the last few days. The one of me was taken because I recently colored by hair a light brown, but it's not as drastic of a change as I expected and it's not too noticeable in the picture. Next time I might try a little lighter. Sometimes you just need a change.

Had a lazy day around here. Bill and I took Murphy to the vet this morning for a check up and some shots. His pancreas counts were just slightly high, but other than that he's doing well. His behavior at the vet was another issue. Murphy has anxiety issues, and his anxiety at the vet has only gotten worse since he was hospitalized last fall at Iowa State Vet Med. It is a joy taking Karl to the vet (he is such a good sport), but it is not so much fun with Murphy and Gus-Gus. Gus-Gus has always been bad, and Murphy has gotten worse recently.

I am getting ready to go for a run tonight when it cools off a little. I think it hit almost 90 degrees today. I slept too late to run this morning. I am thinking about doing 6-8 miles, something in that ballpark. I took yesterday off after Saturday's ridiculous heat and 12 mile run.

I got a new pair of running shoes this week. This isn't very exciting because they are identical to my old running shoes, except they are blue. They were on sale because the new model has come out, so I only paid $58 for them, which I was pumped about. Of course, I bought them online--because that is pretty much the only type of shopping I do anymore. I haven't worn them yet but will break them out soon.

I was thinking recently about how it is recommended you wear running shoes only about 300 miles before replacing them. Well, right now I've been running about 30 miles a week (or more) so that means I only have 10 weeks in each pair of shoes. That's not very long--about 2 1/2 months. I should keep better track of the miles I have on my shoes because I know I don't do a very good job judging by feel. I can't tell when they get worn out because it's such a gradual thing. I need to be careful with that since running in broken-down shoes is a good way to get injured.

Speaking of buying running gear...I have some go-to websites I use for shopping, and my latest is http://www.sale.com/. It's amazing. You can search the site for sales going on at online stores. You can also put in your favorite stores and have it notify you of sales. I highly recommend checking it out if you buy stuff, especially clothes and sporting goods, online.

Of course, everyone also knows of my love of http://www.zappos.com/ for shoes and now for clothes as well. They have a new running "department" in addition. I appreciate Zappos because they are FAST with free shipping both ways and have amazing customer service!

Congratulations to my husband Bill who completed his dissertation and sent it to his committee today! He has his defense on August 23. I edited the whole thing yesterday and was very impressed with it. He actually found something useful and important--unlike mine...Anyway, although he is--of course--nervous about the defense, the hard work for him is finished. He's really worked hard this summer to get to this point.

A hot, long run

I did a long run today and it was a rough one. I wanted to go 13 or even 14 miles, but only made it 11.75. I actually walked over a mile home, so I guess I made it 13 miles or even a little more if I include the walking, but I was a little disappointed.

I meant to get going a lot earlier than I did, but it was raining when I woke up. By the time it stopped raining, it was 10:00, so I didn't leave until maybe 10:10. The rain had cooled things off, but it did get hot by the time I was finished. The 11.75 miles that I did run took me seven minutes longer than the 13.1 I ran last weekend in Chicago, so I was pretty much moving at turtle pace. I did take two G2 bottles with me (the small ones) and finished both by about mile 8. I really needed at least one more. I also ate some Target fruit snacks ate about mile 8. By the way, Target fruit snacks taste a little like styrofoam. Not recommended. I do like their organic "fruit strips" though.

I came home and took an ice bath since my legs were so dead. Hopefully that will help with recovery. If I remembered anything today, it was that in August you can't finish your long runs at 12:30. They need to be done at closer to 10--at the latest.

The good news is that, when I got home, Bill had picked up a coconut water for me at the store. He had also made salsa with the tomatoes a colleague gave us from his garden. Bill has a homemade salsa recipe that his mom gave him that is awesome. I'm sure Bill would enjoy it if it were spicier, but he makes it mild enough that we both can enjoy it.

Tonight we are meeting some friends in Marion (by Cedar Rapids) at a place called Zoey's for some pizza! I probably need a nap between now and then.

Indecisiveness

My latest dilemma is whether or not I should do a marathon. I am considering doing the Des Moines Marathon on Oct. 17--it is only about 10 weeks ago but I could be ready as long as I'm not trying to run 3:45 or something like that. I could also wait until next spring/summer/fall and do one.

If I do that, the leading contender is Grandma's Marathon up in Duluth. Everyone says it's a fun race, and I'm not raring to do another huge city marathon after Chicago. I'd like to think getting to Duluth and to the race would be less stressful. I think Grandma's is typically mid-summer, and that would give me plenty of time to get into good shape after the winter. Grandma's also wins awards for its hospitality. I've thought about other marathons as well, particularly those in the Rock & Roll series. I also would actually consider the Fargo Marathon, as crazy as that sounds. It gets great reviews from runners.

Part of me is afraid to do the marathon because it might increase my chance of injury. However, I am sort of needing a new challenge. The half marathon is a race that I love, but I know I can do a half marathon. It may not be fast, but I never doubt that even if I'm not in great shape I can gut out a half. I guess part of me feels like I always have to have some sort of goal in my future. Last year, I did the swimming goal because I was on the running DL. Five or so years ago it was the triathlon. I did walk/run a marathon in Des Moines last October ten weeks after knee surgery. I think the next logical step is to sign up for a marathon. Like I said though, I don't want to push my luck and get hurt. I've been doing so well this year training pain-free.

So, anyway, some stuff to consider...

I taught two aerobics classes yesterday and then ran about 4.5 miles--and I am feeling it today. This is mostly because the aerobics classes involved resistance training, which I don't do a lot of lately. My upper body is feeling it. I should do more strength training, but honestly I have little motivation and just think it's boring. Maybe in the winter when I can't be outside as much...

Tomorrow I would like to get a long run in. Not sure how long is long yet. We'll see. It is supposed to be hot, so I better get my butt out of bed early. Tonight we are meeting one of my favorite former students for dinner, and tomorrow we will go to Cedar Rapids to meet some good friends for pizza. Looking forward to both.

Chicago

We got back from Chicago (and the Chicago Rock & Roll Half Marathon) this afternoon. It was a fun weekend. We left Saturday and ran into a huge traffic jam in Dubuque, of all places. It was due to RAGRAI. Also ran into some traffic issues in Chicago, but that was expected, although we had hoped it would not be so bad on a late Saturday afternoon.

Picking up our packets at the McCormick Center and finding our hotel were stressful. By the way, The Red Roof Inn on Ontario Street is not recommended unless you REALLY are on a budget. The beds were uncomfortable, our room was tiny, the windows were filthy, the bedding was ancient, the AC was LOUD, the bathrooms were unclean, shall I continue? Then we went to California Pizza Kitchen where I felt I needed a drink, although I never drink the night before a race (unless it's like a 5k). I had a glass of white sangria, which was amazing. Probably a bad idea in retrospect, but sometimes you just need a DRINK. We also walked about 5-7 miles Saturday in Chicago--because neither Bill nor I will take a cab unless we absolutely have to. Maybe walking so much was also a bad idea. I don't know.

We got up at 5:20 or so to get to the race in time. Both of us had a less than adequate night of sleep. I'd like to blame that on the squealing and clicking noises coming from the AC in our hotel room. We walked over 1.5 miles to get to the start, waiting in line for about 30 minutes to use the porta potty, and then we were off.

I give the Rock & Roll Marathon people credit. They have put on lots of races, and they know how to do it. They put people in "corrals" based on expected times. We started with corral 9. The elite runners started at 6:30. We started at about 6:42--12 minutes later. I knew at about mile 3 this wasn't really my day. I was fine, but my legs felt a little dead.

I finished in about 2:06. I had hoped to be in under 2:00, but that's okay. I have to say I worked pretty hard for that 2:06 since I was a little off. Bill came in at about 1:56, I think.

There were 13 bands along the course--some better than others, but most were really good. There was a band at about mile 12, Powwowwow, that we both really liked. I also liked this Irish band that had some cloggers that was around mile 5. Some of the bands were doing original music. Others were cover bands. The cover bands were good because for some reason it gives you a burst of energy to hear a familiar song.

It was a really fun course. Of course, you run down Michigan Avenue, you see the Chicago landmarks, and you also run on the path along the lake. My only complaint is that the path along the lake is a little narrow at times for such a large crowd. This is also toward the end of the race, so you have people stopping to walk, and you have to maneuver around them. It was a pretty warm morning (high humidity) and at about mile 11 they gave us cool sponges, which was awesome. They also had a couple of "misting" stations, which was sort of like running through a sprinkler. I wish they had put out more of those, actually.

I have to give the people who Rock & Roll Marathon people props. The race was well-organized. They really have it down to a science. Medical support was present at a few places throughout the race. The water and Cytomax stations were good, and that's no small feat when 25,000 people run a race.

After the race, we walked back to our hotel, showered, and walked back to the post-race concert, which was Five For Fighting. After hanging out there for a while, we walked to have lunch at a great sushi place that had wonderful sweet potato rolls. Then we walked to Nike Town (where I bought some overpriced stuff) and also visited the Garmin store briefly. After that we took a nap. Obviously, we ran 13.1 miles this weekend, but we may have walked more than 13.1.

Things I saw during the race:

• Several people running barefoot or with just tape on their feet.
• Lots of people running for a cause--including the American Cancer Society and homeless pets in Chicago. (I wondered what the homeless people we passed though of that.)
• Girls running in tutus--ALWAYS! I'm sure it seems like fun until you get to mile nine or so.
• A chocolate lab doing the race. It's not allowed but they gave him a medal at the end anyway. He and his owner were with me until about mile 5. I think they beat me in the end.
• Several runners talking on their cell phones when running.
• LOTS of people with i-pods or other musical devices. Why would you sign up for a "rock and roll" marathon and then do that?
• People running with signs on their back as a tribute. Mostly "in memory of mom."

Chicago Rock & Roll Half Marathon Photos

The morning of the race before leaving the hotel

The night before the race drinking sangria at California Pizza Kitchen

 

 

 

Blah Blah Blah

Not a lot of big news here. Feeling sort of blah. Fighting a cold/sore throat and getting ready to leave for Chicago to do the Rock & Roll Half Marathon this weekend. I've done a lot of work on research-y publication stuff this week. Mostly stuff I've put off all summer. It's amazing how much you can put off stuff when you tell yourself you have "all summer." Before you know it, it's August. Although I have taught two courses and worked summer orientation, I have to say this is one of the least productive summers I've had recently when it comes to working on research projects. I'm a little disappointed in myself. I'd be less disappointed if I had been doing incredibly fun stuff instead of working on research, but that's not really the case.

I am tapering this week, so I am not running too much, which works well since I am also not feeling too well. I did do over 9 miles on Sunday and about 4 miles Monday, but I took yesterday off. I will probably do 4-5 miles tonight when it cools off a bit. I will probably run 3-5 miles a day tomorrow and Friday, and then take Saturday off. I've added some new music to the Zune, which gives me a little more motivation to get out there and run. I wish I could take Murphy on some runs, but it's been warm, so I'm a little nervous....When it cools off, I'll get him back out there. I know I've said this before, but I'd really like to enter us into a doggie dash or something like that. Perhaps something longer than a 5K.

I tried the apple butter again on Sunday and am getting the recipe down. We used just a little less nutmeg and actually made a bigger batch this time. I left it just a bit chunkier, too. Maybe by Christmas I will be ready to can some and give it for gifts. I think the canning process might be a challenge, but I'm sure I can get it done. I think this apple butter is far superior to the stuff you buy at the grocery story.  I have also been making an apple crisp that Bill loves. Of course he loves it. It has tons of butter. Who wouldn't love it? We had it for dinner on Sunday.

River Hills 5K

Fortunately, it didn't rain for the 5K this morning, which is a miracle because it pretty much always rains here lately. (We are having issues with flooding.) The race was well-organized and turn-out was great. About 250 people ran/walked.

Bill and I both won first in our respective age groups, although we didn't hang around to get our medals because Bill had to get to jujitsu. Whenever I win my age group, it means there probably weren't too many people in my age group.

I'm not feeling too well. I finally caught Bill's sore throat, so I hope I can shake that off in a hurry. I don't want to be sick when we go to Chicago. I also had a little bit of the crampy tummy deal during the race, but it wasn't too bad. Overall, I am feeling fairly run-down. My legs were dead during the race and now I just feel blah. I have lots of time to rest though, so that's good.

Doing the apple thing again today--making apple butter and apple crisp.

Hello Weekend!

It's Friday night and I've just picked up the dogs (Murphy and Gus-Gus) from daycare at the K9 Playhouse. They go every Friday to burn off some energy. I know that sounds ridiculous to about 90% of the population. Bill went to teach kids' jujitsu, and is going to stop and get some groceries on the way home to make dinner (shrimp and baked potatoes). I think we are just hanging out at home tonight.

Tomorrow morning is a 5K for a great cause. It is the River Hills School 5K to benefit the students of River Hills, a school in Cedar Falls for individuals with special needs. Our friend, Bob Gross, works there. Tomorrow we'll be running that race to support the cause.

I've been having some issues with what I refer to as "crampy tummy." It comes and goes, but it is worst in the morning. I do know that caffeine makes it worse. It's been going on about 2 weeks now, so I know it's not something I ate. I was wondering if it was from running in the heat and not drinking enough fluids, but that doesn't seem to make sense either because it doesn't seem to improve when I drink more fluids, and it even strikes on rest days. I wondered if I was not refueling with enough calories after runs, but I don't think that's it's either. Perhaps it could just be overtraining? It's not that bad--but just annoying. I am hoping it doesn't affect me tomorrow, and (more importantly) doesn't affect me when I run the 1/2 marathon in Chicago next weekend.

I've had a bunch of research work to focus on in the last week or so and have not worked on my website (http://www.runningforeveryone.com/) as much as I would have liked. That's okay. It'll come together a little at a time. I have had about 50 visitors so far!

Hanging out in the backyard

You'll notice the Topsy-Turvy--where we are growing our tomatoes this year. I'll let you know how they turn out. So far, so good!

A new venture!

My new venture today is...making apple butter! I love apple butter and have gotten some homemade ones the last couple of times I was in Iowa City to visit Erin. They really beat the kind I buy at HyVee! So today I thought I would give it a go.

Bill bought me an apple peeler/corer/splicer at Bed, Bath, and Beyond. I did a little research and got out the crockpot. It's cooking now and should be ready late tonight. They recommend cooking it ten hours or so. The hardest part so far is resisting the temptation to take the lid off and taste it every 30 minutes.

Ingredients in the apple butter: Apples (obviously), cinnamin, nutmeg, real vanilla, sugar, and water. I combined a few recipes I found online and made my own. I'll fill you in on the results later on. I'm also planning to make a healthier apple crisp/cobbler type thing tonight after dinner using apples and oatmeal.

Not sure if I will run today or not. Since we did a long run yesterday, today should be a rest today, although I feel fine. It's raining now anyway. We'll see if it is still raining tonight. If it stops raining, I might do a short run or maybe just take Murphy for a walk. With the rain, it appears our little heatwave is over for now.

Website

Here is a link to my new running website:

http://runningforeveryone.com/

It's under construction because I just started it today, but I've already added some stuff that might be interesting to some people. I have a counter on the homepage, and I've already had 2 visitors, although I think I might have been the first one.

Anyway, it's a fun new thing for me to spend time on. I like the look of it and it was really easy to build using a website builder called (ironically) easysitebuild.com--which I recommend if you want or need to build a website. They are awesome and have great customer service.

Bill and I ran 11 miles this morning. We started a little late (8:30) considering the heat, but we made it. Not sure, but I think it's over 90 degrees today. We did the "cemetary to cemetary to cemetary." If you are familar with where I live, you may know that there is a cemetary about 2 miles northwest of our house (on Fletcher) and a cemetery about 1.5 miles southeast of our house (on Kimball). Running back and forth between cemetaries means that we can stop at home, get water, and use the restroom if needed. It's worked well for long runs recently.

When we got back from the run, we got big 'ol sodas at Kwik Trip. My favorite is the 1/2 Cherry Pepsi, 1/2 Diet Coke with cherry and vanilla syrup. Bill has some concotion with cherry syrup, Diet Mountain Dew, and regular Mountain Dew. I love fountain pop at Kwik Trip because you can add the syrup, thus probably tripling the calories, but usually I don't care much about that after I run (maybe I should). They also have some slushies that I am usually tempted to get. For some reason, I thought I would grow out of my love for slushies and similar semi-frozen drinks, but they really do appeal to me even as an adult, especially on hot days.

Bill and I watched a great documentary last night called "Pressure Cooker." It's about a culinary arts program at an impoverished high school in Phillie. We watched it through Netflix. Highly recommended if you are looking for something inspirational. You can learn more here:

http://www.takepart.com/pressurecooker/

Heat Wave

It's hot in the 'loo. Today's heat index is over 100...not a good day to be an English Mastiff--just ask Karl.

In running news, things are good. We leave for Chicago for the R & R Half Marathon two weeks from today. My training has looked something like this lately:

Mon: 4-5 miles
Tues: 7-8 miles
Wed: 4-5 miles
Thurs: 7-8 miles
Fri: off
Sat: long run of 10-12
Sun: off

I've been trying to get out in mornings to beat the heat. I think I have finally turned the corner to become a morning runner for good.

I have a new pair of shorts from Nike that I've been wearing for running (the Nike Tempo Track Running Shorts). Although I don't like the look, I've been wearing spandex-y biking type shorts for the past few years. They've been the only kind I can find that I don't have to constantly mess with when I run. However, I have now found a pair that I can say I only have to mess with minimally when I run:

http://store.nike.com/index.jsp?sitesrc=uslp&country=US&lang_locale=en_US#l=shop,pdp,ctr-inline/cid-1/pid-89630/pgid-104064

Now that I have a couple of pairs, I've noticed that it seems EVERYONE is wearing them. I guess there's a reason. They have about a billion colors--maybe that's an exaggeration. I even bought some for my mother-in-law, Denell, for her birthday.

Now, I should say I only have to mess with them A LITTLE to keep them from riding up. I have figured out a secret. I wear them down low, way below my waist, and I yank the drawstring as hard as I can to tighten them. I do sometimes have to pull them out of my crotch, and I think I still prefer my spandex-y ones for long runs to avoid chafing, but these are great for when I go running on campus and don't want all of my students to see me in "biking" shorts.

I've been thinking about expanding my blog into a website where I reviewing running clothes, shoes, gadgets, books, magazines...I need a new hobby that is unrelated to my job. Every once in a while I get into a funk where I realize I don't know what to do with myself when I'm not working, and I'm in that funk right now. You can get a website for about 8-9 bucks a month...Hmmm....

12.4

Last Sunday, I ran the Sturgis Falls Half Marathon in Cedar Falls. We woke up to a stormy day, but it stopped raining about 10 minutes before race time. I didn't know it until after the race, but the course was actually 12.4 miles rather than 13.1 due to flooding. I thought I had a pretty good time, but when I realized the course was short, I was less impressed.

I have to say I felt good the entire time. I was strong at the end and my splits got faster as I went along, so I can't complain. My time was 2:01 on my GPS, although I think my official time was about 2:02. My goal in August is to break 2 hours for a half. I won't be devastated if it doesn't happen though. A year ago at this time I was unable to run because of knee issues, so just being able to do these races is really enough for me.

The Wednesday after the race I had a minor setback when I somehow hurt myself tying my shoe. All I can say is that I think I tried to start moving before I really stood up. My knee felt like it was going to give out. I took that day off and ran short and easy the next day. I think I'm doing okay with it now.

Yesterday I ran 10 miles--about half of it was in pouring rain. I have never been so drenched in my life. I was annoyed that my shoes and socks were soggy, but other than that it was okay. I also worried about the Zune but it appears to be fine.

I figured out that for my long runs I can get to the entrance of Hartman Reserve/George Wyth in about 2.5 miles. I can go out and hop on the 218 trail--not sure why I didn't think of this route before. I really enjoy running out there. I do wish there were drinking fountains though. If you ask me, there is a huge shortage of drinking fountains on the trails. You can make tax-deductible donations to the organizations that maintains the trials. I've been thinking about doing that, but I would like to specify that my money go toward a fund for drinking fountains. I can carry water with me on long runs. I'm just lazy, I guess, and don't like to think ahead.

Hot in the 'Loo

Hot day here in Waterloo. I waited until about 6:50 PM to run, but it was still almost 90 with really ridiculous humidity. I stayed in the shade (I have what I consider to be a "shady" route) so it was do-able.I wanted to bring Murphy, but I thought it was too hot, so he stayed home. I did about 5 1/2 miles.

I did a little research online to see how much water I should be drinking. Now, I know that internet sources can be hit or miss, of course. I usually use my 20 ounce water bottle throughout the day. Since plain water doesn't appeal to me, I put Crystal Light packets in water. (I could review all the flavors and tell you my favorites, but I will save that for another day.) Most sources recommend that a woman at my weight drink about 60-80 ounces of water per day, but that doesn't take into account running or hot weather. Therefore, my goal is to go through 5 water bottles, or 100 ounces, per day. Of course, I drink other stuff that contributes to hydration and also eat foods that contribute to hydration. I am hoping that all of that will suffice.

I realized about 2 years ago that I was living my life in a state of moderate hydration because I relied on Coke Cherry Zero as my primary beverage. I remember once drinking it on the way to run a half marathon. I just didn't drink anything else. My main side effects were headaches and fatigue, but I didn't recognize they were symptoms of dehydration. I do feel better now that I drink more water (enhanced with Crystal Light, of course). It's ironic that I got kidney stones after I made the change.The other advantage of staying hydrated that I've realized is that I am less hungry. I used to misinterpret thirst as hunger. I think a lot of people do that. (I read that somewhere.)

So...goal one is to drink more fluids. Goal two is to walk the dogs more. And I mean primarily Gus-Gus and Murphy when I say the dogs. Karl would croak in the heat. I know that the dogs are significantly better behaved when they get more exercise. I just need to focus on getting them out for walks, even if they are short walks. Honestly, it's not that I don't have time in the summer. It's just that I don't even think about it. In the winter, it is excusable when I don't walk them. In the summer, I really have no excuse.

On a side note, the doggie daycare picnic is Saturday. It's always a riot. I am hoping our boys will get in the kiddie pool this year. After that, we are going over to my friend Pat's house to hang out with her and her family. Her three sons and their families are in town, and another friend from work and her family will be there as well. That's a pretty full Saturday for us! Sunday morning is the Sturgis Falls race. Bill still isn't sure if he's running, but I am registered. Last year at this point I wasn't even thinking about races, so I am really grateful just to be about to run without pain this summer. I'm not going to set a goal time. I just want to have fun.

Saturday Night

I'm hanging out at home while Bill is out with friends. I got back from Iowa City this evening. I was planning to go to Shakespeare in the Park with Erin and Lisa last night, but it got rained out. We had a great time anyway. I love seeing them. I was thinking on the way home that I wished I had thought to bring my camera.

Today we we went to the farmers' market and did some shopping. None of us bought that much, but I did come away with a pair of sunglasses that ran me over $20. I don't think I've ever bought sunglasses before that cost more than $5.

I got up before Erin and Lisa this morning to get my run in. I did 10 miles. I felt absolutely fantastic until mile 8, when I started to fatigue. This may have been just because my hydration and small breakfast ran out. I still didn't feel terrible. Overall, it was a really good run and I enjoyed running from Erin's house. She lives in a really neat area outside of Iowa City/Coralville. Beautiful house.

Lots of hills though, which I am not used to running. I run relatively flat routes around Waterloo/Cedar Falls. I'm not sure if that's to protect my knees or just because I'm lazy. Or maybe because it just does happen to be flat around here.

I just took an ice bath--which really wasn't an "ice bath" because it didn't involve ice. It was a very cold bath with the bath water as cold as I can get it. It really is plenty cold enough. I lasted about 18 minutes in the tub. If Bill is home next time, I might have him dump some ice in the tub once I get in and see if that makes it much colder. After a couple of minutes, you get numb anyway. The worst is if you have to get out for something and then get back in. Tonight Alice got into some treats while I was in there and I had to get out and then back in. Damn Alice.

I bought a new pair of shoes, although they are either almost just like the Saucony ones I have or exactly like the Saucony ones I have. Lately I am into Saucony--they seem to fit me well. I've had a few pairs from their Pro-Grid series. Nike typically fits me well, but they sometimes slip off my heel a tad, which is a typical problem I have with any shoes, even dress shoes. I also seem to have remained relatively injury-free in Saucony, so maybe I'll stick with them for a while and see how it goes. This is my latest pair:

http://www.runningwarehouse.com/descpageWRS-SOM8W4.html

I recommend them if 1) you have narrower heels, 2) you have fairly low arches, and 3) you are an over-pronator. They were pretty reasonable in cost as well.

While I am touting products, I should say that LL Bean has the best customer service in the world. Karl has a dog bed from them that we bought about 18 months ago. He loves it! The cover is wearing thin and has a couple of tears. LL Bean will replace it for free. They will replace any of their products at any time! Murphy and Gus have collars with their names and phone numbers on them from LL Bean. When they are worn out, all we have to do is send them back and the company will replace them free of charge.I will always buy from a company who stands by their product. LL Bean has my business.

This is the website with Karl's bed. He is 115 pounds, but only has the medium, so they are good sized. It is monogrammed as well with "Henninger." I thought if I put "Karl" on it Murphy would get jealous.

http://www.llbean.com/llb/shop/44560?page=premium-denim-dog-bed-set&parentCategory=7425&cat4=1170&shop_method=pp&feat=134-sub1&np=Y

I just finished reading Paula Radcliffe's autobiography. I don't give it a 10, but it was worth reading. I've heard that Paula is criticized for not being very personable or relatable, and I can see where that comes from. I would have been interested in reading a more updated version where she discussed winning the London Marathon 9 or so months after giving birth to her daughter. The time frame of the book ended in 2005. I hear she is pregnant again now (5.5 months), and running 14 miles a day. She doesn't want to lose her form for the Olympics in London in 2012 (she's British).

Speedwork

Last night Bill and I did a 6 mile speedwork run. Of course, speedwork is relative since I'm not speedy at all. We did a warm up jog up to the cemetary where I like to run laps. Then we did some alternating slow and fast stuff. I felt pretty good. Bill had just had his evaluation for laser eye surgery (which he passed) so he couldn't see too much. He wore some snazzy sunglasses. (Can't wait for him to have the surgery. I am so excited!)

A little over a week until the Sturgis Falls race. It's actually next Sunday morning, so I will need to do some tapering next week if I want to run it in a decent time. Or I could forget the taper and just train through. It doesn't really matter. It's not like I am going to win or anything, of course.

I am supposed to teach step aerobics for someone tonight who is out of town. I haven't taught at the Rec for about two weeks now. I have been teaching less and less, which I don't mind. Actually, once every other week is just about perfect. I get easily burned out on teaching classes mostly because they are a pain to work out with my schedule at the university.

I need to do the 5 mile run from my training plan as well tonight, so I'll probably make a plan to do it before or after step class from the Cedar Falls Rec. There are some nice trails around there that run out by the Cedar River, so it will be a nice change from running on the trails here. 

This weekend I am going to Iowa City to see my friend Erin, who I met in the 1st grade and was my college roommate. We are going to Shakespeare in the Park on Friday night with another friend, Lisa, who happens to be about 8 months or so pregnant. Hoping for nice weather since we will be outside! I'm not much into Shakespeare, although I'm educated enough that I shouldn't admit this, but Erin seems to think I'll enjoy this. Of course, she was an English major.

My 2nd online class of the summer starts on Monday and will go until August 1. It's better than being in the classroom, but teaching online is always more time-consuming that I expect it to be. It should be a fun class though--first time I've taught this course and I created it--so I'll be interested to see how it goes! I'm also working summer orientation, which is usually about 10-15 hours a week. I like the atmosphere of summer orientation. The students are really interested in the advice you give and try to soak up all of your knowledge. Once they get to campus, that goes out the window and they think you are full of crap.

We got new windows yesterday thanks to my great in-laws! I never thought I'd be so excited about something like windows, but they really do make a big difference. Our old windows were so...old. I couldn't open or shut most of them without help and that was a real pain. These are so much better! From both the inside and out, our house looks so much more up to date.

10 Miles and Upcoming Race

Yesterday I did my 1st 10 mile run of the year. I've done 9 several times, so it was pretty manageable. Bill was with me as well. We ran north on the 63 trail out past John Deere to the river. I like that route but wish there was just one drinking fountain somewhere...I feel good today. My legs might be a little "blah," but overall I don't feel like I did 10 miles yesterday.

It's been a rainy, sticky weekend so far in Waterloo. I'd like to see more sun, but it's really not been bugging me too much. I think it's going to rain all day today, too.  I wish we could take the dogs to the dog park, but I doubt that's in the cards. Looks like I will get some work done at home.

I think I am going to run the Sturgis Fall 1/2 Marathon in a couple of weeks. It's part of the Cedar Falls' Sturgis Falls Festival. There's lot of stuff that goes on with the festival as a whole that sounds pretty fun, but I've only really done the race in the past. See website:

http://www.sturgisfalls.org/Default.aspx?action=home