Vacation Run-Lake Delton-Wisconsin Dells

One of my favorite things to do on vacation is go for a run, its a great way to still stay active and to explore your surroundings. I've also noticed that when I run on vacation that I tend to be a little bit more wiser with my food choices (although I do make plenty of bad choices as well) and I enjoy the fact that I can be leisure with the run. I always recommend to pack your running shoes and gear when ever you venture out of town, trust me, you'll thank me later. Another bonus to running on vacation is feel I can ignore my pace and just run.

I did a google search for "running routes in Wisconsin Dells" and found quite a few routes that were posted on dailymile.com so we decided to follow one that went around Lake Delton, the route posted it was just over 6 miles so that was the perfect distance and it seemed to go right by our hotel. Turns out it was over 7 miles because our location on the main drag was further North from where the dailymiler poster had stayed. We ran this route on Tuesday and today and today I brought along my phone and snapped a few photo's at each mile marker. The whole route was rolling hills so it was a challenging run but in a good way, I liked that between each hill there was ample time to recover from the climb and there was always a downhill or vice versa, depends how you look it, what goes up must come down after all.

Start-Mykonos Village, Mt. Olympus Water and Theme Park

Mile 1-Still on the main drag-Wisconsin Dells Parkway

Mile 2-Still on Wisconsin Dells Parkway but going in a different direction (see garmin map)

Mile 3 (actually about 3.5)-and finally on a different more secluded road-Canyon Rd and along the lake



Around Mile 5ish-still giving the thumbs up!



Mile 6-on County Road A and the edge of the Lake.

6.5-It was very humid today so we stopped for a water at the Bait & Tackle

Ohhhh water tasted ohhh soooo gooood!

Mile 7-On Lake Ave and right by Noah's Ark and only a 1/2 mile to go!

The End-Sweaty Messes!

Body Combat



Riverplex Trainees and our Trainer

 Pass Delayed. What does that mean? Well, I didn't fail...but I also didn't pass. I have 30 days to prove that I can achieve all the elements of Body Combat. I've got some, actually I think I have most of them, my problem is I just can't put them together and its made me feel defeated.

I've spent the last three days in Body Combat training, and I'm thinking maybe I should have just stuck with what I know. I'm sitting here in my Steamboat shirt trying to build my confidence back up from the ground.  I need to be reminded that I am good at something. Funny thought, although I suck at BC, I cannot wait to punish myself (and my class) tomorrow in RPM, I need a great RPM class or a great run to get my mind out of this hole. I know I can hit all the elements of being a good instructor, I do it all the time in RPM. I'm a bad ass RPM instructor! But in BC I just can't get the timing down and it makes me feel defeated. I want to keep at it, just so I can prove to myself and everyone that I can be one bad ass bitch when it comes to BC.


Instead I'm simply torn. One part of my mind has a plan of action on how I am going to overcome this obstacle. The other part just wants to stick with what I know.  And ya know what is really killing me? I know if I want this-to be a BC instructor-that there is a very good chance that I will not be able to run the Las Vegas FULL marathon. Half yeah I can do that but for the full...I don't know. I simply don't know if I can training for a full marathon and try to do this. I don't think I can do both and man I reallllly wanna run that 26.2, I want that so badly. But I also want to teach Body Combat even if now its just to prove that I can.

Right now, I simply don't know. I wish it was Tuesday, I need a good loooong run to clear my mind. Fuck it, I may even just get up with the sun tomorrow, just so I can clear my head and get my power back. Then tear it apart in RPM and show myself that I do indeed posses all the key elements of a great instructor.

I said I would lose weight, so I lost 30lbs. I said I would be an RPM instructor, and I am, in fact I am told all the time how great I am at. I said I would be a DJ and I rock every day on a freaking radio station, I am on the radio people! I said I would run a 1/2 marathon, I've ran 2 and am about to start training for a third. I've been winning medals in local races, I was asked to be on the local run team. People look to me for running advice now. I do everything, everything, I set out to, always have. I've tasted victory. I'm tasting defeat. Which one will I eat?

My bibs, signs, awards and medals, see I really don't always suck!

The Sole Sisters Have Taken Off Running

There’s a new ladies group in Central Illinois that is promoting the fun of fitness and the bonds of sisterhood, they are the Sole Sisters. They are endorsed by the Peoria Area Track and Field Club and Running Central. According to the Sole Sisters facebook page they are “a women specific running group catering to beginning runners. Participants with more experience will find groups to meet their needs as well. This is a running program but it is also "girlfriend" time where we are each others biggest cheerleaders.” They meet every Wednesday for a shorter run (3-4 Miles) and then on Sunday for a longer run. Wednesday they meet at the start of the Rock Island Trail off Pioneer Parkway and on Sunday mornings at the Riverplex.


And cheerleaders they are! The group started just a few short weeks ago but due to my work schedule I am not able to run with them but due to this weeks change in shifts I was able to “crash” the Sole Sisters run last night. The very second I arrived I was welcomed by the group and conversations were immediately started up. Not only that but they also asked me to lead their group with the 10 minute mile pace! Of course I said YES and it made my night as I was honored to be able to lead a group and help people with their running questions. I ran with a group of about 8 ladies and heard stores of how they began running, ½ marathons they have done and what they look to do in the future. The comrade amongst these women makes you feel as if you’ve been best friends for years instead of just meeting minutes ago and to top it off it seemed like our 4 mile run was merely minutes instead of the 40 that we ran. Time sure does fly when you’re having fun with your Sole Sisters!

If you’re interested on joining they have runners and walkers, all ages, sizes and fitness levels. It is $30 to join but this fee allows you to also take part in any event done by the Peoria Area Track and Field Club and covers costs like the water and Gatorade that is provided to you on the runs/walks (they even have this places at various places on the run/walk route) and also covers insurance costs. However I am told that if you’d like to come out and try it first before joining you are welcome to try it for free. Join the fun and get inspired with your sisters, your Sole Sisters.

Firecracker 5000 (5K) Recap

Finally it's "Race Day" in Peoria Illinois, the Peoria Jaycee's Firecracker 5000, a simple 3.1 miles in downtown. I'm was aiming for a PR of under 24 minutes, my best time is 24:15! In preparation I've been running 800's, I really have backed down the running since Steamboat. I finally laid down some distance on Saturday morning and I struggled with the heat and humidity and lack of hydration but I finished 5.5 miles and then rested up yesterday.

The race begins right at 7:30 a.m and I got my place right at the start line with a few fellow Team RC runners, gun goes off and so do I. This is always where I screw up, right out of the gate I take off and I take off too fast. I always put a slower song as the number 1 play list pick to get me to slow down but I was just so jazzed and I shot out the gate. I tried to slow down but its hard once you've began. I am able to back it down a bit and hold my goal pace of about 7:45 for the first 2 miles but dammit going for the 3rd mile my shotgun start catches up to me, as my legs are burning and I'm winded. I know the course so I'm telling myself over and over "your going to PR" and I keep pushing but once I get back downtown and past the Gateway building I know I'm not going to PR and I feel like puking. So what do I do? Stupidly I tell myself its OK to slow down a bit and I take my pace to about an 8 and then chuck it home for the last .10. I'm mad because I'm only 55 seconds off a PR but still happy for a good race. Then finally results are posted and I'm back to being pissed.

Ignore how they screwed up my last name but look at the top three finisher times from first to 3rd there is only like an 8 second time difference and although I'm extremely pleased with my 2nd place finish (woo hooo) I'm only 3 seconds behind 1st. But those are impresses times look down that list all 8 minute miles paces for the top 13!

I absolutely love how running is in a boom and catching on. Steamboat saw an addition of 1500 runners this year and this race has a record turn out as well with what I heard was about 1000 registrants. Their previous max was 700, last year was like 680 or 90! I'm so happy more and more are getting into this sport but its making me push myself further because now that I know I can be competitive, I want to be a top contender at every race. Guess that's the winning attitude in me.

I love local races because you see so many friends, so here's a few shout outs to my fellow runner friends.

Jess-Check her out here at Run With Jess.

Susie-Losing Susie

My Buddy and Indy 1/2 Cohort Bob.

And of course the person that means the most and my #1 fan, Matty!

2nd Place-I run because I can!

Ohhhhh 800's

I have a love hate relationship with speed work. As I’m gearing up to run another 5k on Monday, the Firecracker 5000, I really want to do well. So far my PR in the 5k is 24:15, in fact I took a first place medal for that time, however I really want to beat it. The last 5k I did I had a slower time and was really unhappy with my time of 25:18. Yes I am fully aware that that is still a pretty good time for a 3.1 mile run but what can I say other than I like to always reach further.


A few weeks ago I was able to crash the Team Steam training (it’s a training program that is offered to runners of the Steamboat Classic) and the day I was there they were doing hills and speed. I chose the speed group because I do a ton of hill work and need to start focusing more on building on my speed. You start at Woodruff run the mile to Springdale Cemetery, one of my favorite running grounds, and then you run 800 meter loops in the lower part of the cemetery. It’s the loop that is off that entrance over there by PAWS, I’m sorry but I don’t know the street name. I really wanted to do 8 loops, which would equal 4 miles. I only did 7 and that 7th round was tough but I was able to keep my pace below an 8 minute mile so I’ll take it. Then I run the one mile back to Woodruff. Below is from my Garmin so you can check out my splits and the map of my route. Try it out next time you work on speed it’s a great route.

PS: So what’s the deal with the photo I posted? I HATE to run with a fuel belt or with a water bottle in hand but when working on 800’s I need something so I tough it out for the first mile and then leave my bottle in the park, after all I’m just running a continues loop. Springdale is so welcoming to runners and I want to respect that so I throw my garbage away, as EVERYONE should. But again I HATE running with something in my hand so once I drain my bottle and leave the park I crunch it up and put in my sport bra lol! Runners find odd places to stash things, if you’re one of them please share!

Record Numbers Come Out To Run the Steamboat Classic

Saturday's 38th Running of the Steamboat Classic was the largest crowd to date, up by 1,500 from last year with almost 5,000 people running in this years fastest 4 mile race and Illinois toughest 15k. I am proud to say I was one of them. Diane Nukuri-Johnson, who's headed to her 2nd Olympic games, took the female lead on the 4 mile race with a finish time of 20:41. On the male side Kenyan Kevin Chelimo easily won the race in 18:02. On the 15k front and the race that I ran Tim Hird from Naperville won the men's side of the race in 49 minutes and 34 seconds and on the woman's front Samantha Bluske from Illinois State took home first with a time of 56:06 which also happened to be the fastest time since 1987!


Saturday's 15k was a dream race for me. Every year I've ran Steamboat I dreamt of doing the 15k but I knew I was overweight and not fit enough for Illinois Toughest challenge. Excuses no more, I am strong enough and I did it in 1 hour 22 minutes and 57 seconds, running at an 8:57 pace and placing 21st in my age group (out of 59). I'll take it! The night before the race I was asked by Adam White, owner of Running Central, to be a part of Team RC (Running Central) so I was so honored to run Saturday as a member of Team RC.

Here is what I love about the Steamboat Classic, although you have some fierce competitors and some world renowned athletes this race is open to anyone and everyone. No matter the shape, the size or the fitness level you can do Steamboat. It's inspiring to see so many lace of their shoes and get out there and do something. Running is once again emerging as a sport and I'm so excited to see other's catch the fever. What I love most is that with running you can only rely on you. You have to say "just another step", you have to say "don't back down", you have to say "pick up the pace" and you have to say "keep going, don't stop", no one can tell you want to do and how to do it, it all comes down to you. Running not only strengthens your body but it also strengthens your mind!

I don't know what is next for me, I really want to do the Main Street Mile but I know I have to work. So I think I'll do the Firecracker 5k on the 4th of July. I can tell you my next big race will not be until October 22nd I'm returning to the Mankato 1/2 Marathon. I'll still be running but over the next couple months my focus is to take a short break from race training and focus on getting certified to be a Body Combat instructor. However, I'll still be out there, I'll still be blogging and I'll still be racing after all I can't let my new teammates down at Team RC. Congrats to EVERYONE who participated in the Steamboat, I want to know how you did so please share your times and experiences and let me know what's next for you.

How To Be A Great Spectator At A Race

I posted this on my work blog and had to repost it here, enjoy!

The Steamboat Classic is just a few days away and with over 4,000 people registered to take part in one of the races its shaping up to be another amazing run. And one of my favorite part of being in a race is the spectators. I love the kids. I make it a point to high five every single one of them see on the race route. Spectators are a huge reason why races are so fun. I love running into downtown and see all the people lining the streets to cheer on their runner. In fact I believe that is why I’m so excited for Saturday because I will have some very special loved ones here to cheer me on. Here are some tips on how you can be a rockstar spectator at Saturday’s Steamboat Classic.


Do’s:
Make a ton of noise; clap, cheer, shout, sing, play an instrument, we love it all!!!

Make a sign! One of encouragement for everyone and even one for your specific runner. I still have the signs that were made for me at a race and the sit proudly amongst my medals and bib numbers.

If the route runs along your house have a mini party in your yard.

Dress up in a silly costume, make yourself stand out!

Bring a camera and take lots of pictures pre and post race and during of your runner!


Don’ts:
Block the route. For this course all runners are on the road so please make sure you stay to the side or on the sidewalk or your likely to get run over as runners don’t stop or slow down in a race so please stay off the course.

If a runner doesn’t smile, wave, high five you don’t take it personal most likely the are focused on their pace and may even have on ear phones and can’t hear you or didn’t even see you. Trust me they are very appreciative of you just being there.

Don’t boo that is just flat out rude.

Don’t waste your time and money and offer water or any other refreshments. There are plenty of those offered along the course for the runners.

Don’t throw stuff on the course.

Keep in mind that the runners at the end need encouragement too, cheer the loudest for them. It’s hard being last but its better to be last than to not have done it at all, show them how inspired you are by them!

Last but definitely the most important spectator rule and that is please do not smoke. Running is hard, breathing while running is even harder, breathing in toxic smoke while trying to run and breath shouldn’t happen…EVER! Don’t be rude and puff smoke into a runners face. And if you must smoke then go FAR away from the course and suck on that cancer stick.