60 mins on the Elliptical + Chalean Extreme Burn 1

2 mins drill from The Belly Off Diet Book by Jeff Csatari this is actually a very good book once you get past the title, love the simplicity of the program you can always get a decent workout in as little as 2 mins, no excuse not to workout and absolutely great for runners.

2 mins drill
Jumping Jack 30secs
Prisoners Squat 30 secs
High Knee Skips 30 secs
Pushups 30secs
Crunches 30 secs
Mountain Climbers 30secs
Bodyweight Thrusters

Dynamic Flexibility

Tempo
1 mile at recovery pace
1x2miles @ 10k pace
Alternate 0.1 @ 10K and 0.1@1 mile pace for 1 mile
Total of 4 miles

I was really suppose to run 2x3k @ 10K pace but just wasn't feeling it so changed the workout to what makes me happy, this is suppose to be fun not a chore.

100 Bodyweight Workout (1 round as a finisher)
Prisoners Squat 20 reps
Pushups 20 reps
Jump Rope 20 reps
Chinups 5 reps
Forward Lunges 20 reps
Close Grip Pushups 15 reps

Picked up the orthotics today, so far the right foot feels good, suppose to get use to them before running in them but the left is killing my toes, they are going numb so I need to take them back for an adjustment.

Today:
Dynamic Flexibility

Mixed Intervals
1 mile @ recovery pace
2k@HM pace/ 1min recovery
1 mile @ 10K pace/ 1 min recovery
1k@ 5k pace/1min recovery
800 meters @ 3k pace
ran to 5 miles @ base pace

Chalean Extreme Push 2 ship warmup

Namaste Yoga Songbird Series 20 mins

Yesterday

3 miles @ base pace, was suppose to run 6 miles but wasn't feeling great so stopped at 3.
Chalean Extreme Burn 2 - skip warmup

Sunday:
Rest day, my sister's wedding lots to do

Saturday
Rest Day, a friends daughter's funeral, died all of a sudden, basically dropped dead after teaching a class just 31 years old. I was just emotionally and physically spent.

50 mins on the elliptical followed with Chalean Extreme Lean 3 skipped the warmup, use mainly 15# dumbbells really should have used 20# but still having twinges in my shoulders. The goal is to finish November strong using Chalean Extreme system and then use December as a recovery month while I go through Physical Therapy.

Dynamic Flexibility

1 mile @ recovery pace
2x3k @ 10k pace with 120 sec rest (was suppose to be 90 sec)
1 mile @ base pace

Total 6 miles @ 9:22 pace if I factor in the stop to tie shoe and stretch then it is a 10 min pace

Barry's Bootcamp Lower Body Beginners

Robert Sherman Cycle Challenge on Spin Bike - Warm up + Speed Ride and Core Conditioning

Dave Dearth Rock and Roll Total Body Workout

Kettlebell Workout (12kg)

Hand to Hand Swing-10
1 hand swing (L) - 10
1 hand Swing (R) - 10
Repeat 2 more times and finish with an extra Hand to hand Swing to make it 100 Swings total

Bottoms up - 10/side
Clean and Press - 10/side
Windmill - 10/side

Flex your Power from Oxygen Magazine 07/09 - 12 reps using blue supreme pilates band

Warrior 2 with triceps extension
Side Plank with lateral Raise
Boat Pose with shoulder press
Warrior 1 lunge with pulldown
Chair pose with biceps curl
Warrior three with mid back row
Bridge pose with glute activator

Wonderful workout today, just love it when things come together, getting to bed on time seems to be part of the secret.

Had a banana before my workout this morning;

Dynamic Flexibility

1 mile @ recovery pace
1x2k @ HM pace/90 sec rocovery
1x1mile @ 10k pace/90 sec recovery
1x1k @ 5k pace/90 sec recovery
1X800m @ 3k pace
the rest to 8 miles 10k pace to recovery pace

8 miles - 10:14 average pace

Barry's Bootcamp Mission Specialist Lower Body Advanced - 12 mins

Yesterday

4 miles - 10:05 avg pace
Dave Dearth Rock and Roll Total Body Workout, this is a nice gem work the total body in 20 mins, starting out with the multiple pushups fatigue the whole body making the rest of the workout intense, started out with 15# weights but dropped down to 12# except for the single hand workout.

Workout accident today, accidentally release the band from my right foot while doing the last workout on Barry's LB, so the plastic handle hit me hard on the top of my lip on the right drawing blood, added ice afterward but it is still quite painful there doesn't seem to be any damage to the tooth.