Iron Core Class

Workout today from Iron Core Class

Warmup (20 each)
Swings
Tactical Lunges
Figure 8
Halos

Circuit 30 sec on 20 sec rest-use the 36
KB Seated Row
Right Arm Snatch to lunge
Left arm snatch to lunge
1 arm swings
Overhead lockout walk in circles
Alternating presses

Did a thorough leg and hip stretch

Kettlebell & 100 reps

Today I did
Zach Even-Esh Combat Complex
Snatch x5 each (26)
Clean and press x 5 each (35)
2 hand squat x 10 (44)
Walking Lunges x 10 each (44)
1 arm high pullx5 each (35)
1 arm row (44)
1 arm swing x10 (35)

grrathletic 100 rep workout
Rows x5 (2-35)
Squats x15 (44)
Pushups x5
Jumping Jacks x50
Mountain Climbers x10
Lunges x10 each (35)
Rows x5 (2-35)

Minimal pain in the hips today, planning not to run until Saturday and no cross training either including jump roping

Mindy's Strength Toolbox

Did the weight section of Mindy's workout, it was nice and I was able to get a total body workout in 30 mins, still sore in my hip/butt, so I will be taken the week off from running and hopefully start training for the ultra next week

Monday 11/26

Did a modified jump rope workout from Sarah's website

Round 1

Jump Rope - 100

Expolsive Pushups - 15reps

Double Deadlift with Shrug-15 reps 16Kg KB

Controlled Situps - 25 reps
Jumo rope - 100

Rest 60 secs

Round 2

Jump Rope - 100

Incline Pushups on Ball - 15reps

Double Deadlift with Shrug-15 reps 16Kg KB

Controlled Situps (touch toe) - 30 reps
Jump Rope-100

Rest 60 secs

Round 3

Jump Rope - 100

DeclinePushups on Ball - 20 reps

Double Deadlift with Shrug-15 reps 16Kg KB

Ab twist - 2x60 reps
Jump Rope-100

Rest 60 secs

Thanksgiving Weekend

Thanksgiving was in Boca Raton, Florida was able to get in a 3.35mile walk with my sister in law at her pace on thanksgiving day then on Friday did a 6.41 miles run/walk 1:1, my hip was still bothering me hence the run/walk so as not to push things. Saturday was a rest day and on Sunday when we got back did the new yoga in bed DVD.

Fall Classic Half Marathon

It was cold, I wore 2 pant thermo leggings and a wind pant and for the top I had a full sport bra, a thermo top and a jacket. The intention was to remove a layer once I do my warm up but due to time constrain and the need to go to the potty I barely got a warm up on but the long walk from my car to pickup my race bib and then to the starting line was probably enough for a warm up. The race was slightly delayed due to limited porta potty availability but we started eventually there is no timing chip so no mat to cross and off we went.
This is a loop course, you do the loop twice, it was nice seeing the leaders, this turned out not to be a very good race for me just a bout everything hurt at some point and the greatest pain came from my hip, am still not sure what was going on with it but my mile 7, I was in so much pain that I was considering not finishing and just going out to my car but I decided to slow way down and go 1 mile at a time and see how I feel, it was hard seeing people I flew by now passing but by this time the goal has shifted from getting a PR on a flat course to just finishing. I knew I has problem with my hip still not sure what cause which was why I took the week before the race off.
According to my Garmin total mile ran is 13.28 at an average pace of 10.40 for a total time of 2:2:47, I was surprised on how fast I ran the first mile, I didn't know I was running that fast until the 1 mile beep went off, I then worked on slowing down to my 10:15 goal pace.

M1= 9.02
M2=10.04
M3=10.34
M4=10.17
M5=10.06
M6=10.38
M7=10.41
M8=10.18
M9=11.11
M10=11.20
M12=11.53
M13=11.00

Unlike other races I didn't feel breathless or tired, a part for the pain in my hip I was fine, I go a very nice 15 mins massage from Eric after the race and was very glad I did since that was all I got to do in terms of past race routine I was running late for a dinner that got moved from 4pm to 2:15pm Brunch and I still had to made potatoes, so I had enough time to shower and change, sat in the car for an hour to the place and sat around all night long so I was very stiff and sore when I got back home.

Just been Busy

I haven't blogged in a while not because I didn't do the workout but I have been too busy so hopefully I can catch up with everything this week. Just got back from Florida (Boca Raton) and the temp was in the 80s through out the times we were there.

I did Crow

Since I had a race tomorrow, am I am not experience enough to do a 5.5mile run before a HM race I did a yoga practice in Ryan Shay's memory instead.

I did Yoga for Balance and Meditative flow from the Yogamazing podcast and for the first time with the excellent instruction from Chaz I was able to get into the crow pose, to make sure it wasn't a fluke, I did it two additional times. It was an incredible experience and part of what life is all about.

Fun Kettlebell Combo

Today was just a fun KB combo workout I mixed Whitley with Even-esh

2 mins jump rope for warm up

Double clean and Press - 16Kg but I press one at a time. 3x5
Double Row 3x5-16kg
1 arm swing 2x10-16kg
snatch - 12Kg
2 hand squat 1x10 - 16kg (double)
Renegade Row-16kg 1x5 l,r
lunges l then r 1x10-16kg
walking lunges 1x 20 - 16kg (double)
1 arm high pull 1x5-16kg
1 arm swing 2x10-16kg

for time only rest as needed-29:19 mins, I only had 35 mins to workout so this was perfect.

Carmichael Training System

Did a quick spinning using the free train right DVD I got from Carmichael training system (CTS) it was really very good about 4 mins with intervals and hill climb but it was amazing how many time he could say Powerbar gel, drink or bar in 40 mins, I guess the DVD was probably free because Powerbar was nice. :)

Potpourri Strength Workout

Decided to sleep in this morning and do my workout in the evening instead, so after work since the weather was very nice, I mean, 62 degrees in Ohio in November, I went for a bike ride with my son to warm up then I did a strength workout and a band workout from Prevention Magazine and then finish up with Flexibility workout from Pilates Magazine.

Yesterday was 20 mins stepper and 20 mins Spinning using Itread.

Kettlebell Workout

Today did one of the workout from one of the trainers on Sarah's website.

Round 1

Jump Rope - 60 secs (128)

Expolsive Pushups - 15reps

Jump Rope - 60 sec (80)

Double Deadlift with Shrug-15 reps 16Kg KB

Jump Rope-60 secs (116)

Controlled Situps - 25 reps

Rest 60 secs

Round 2

Jump Rope - 60 secs (90)

Incline Pushups on Ball - 15reps

Jump Rope - 60 sec (122)

Double Deadlift with Shrug-15 reps 16Kg KB

Jump Rope-60 secs (90)

Controlled Situps (touch toe) - 30 reps

Rest 60 secs

Round 3

Jump Rope - 60 secs (100)

DeclinePushups on Ball - 20 reps

Jump Rope - 60 sec (120)

Double Deadlift with Shrug-15 reps 16Kg KB

Jump Rope-60 secs (100)

Ab twist - 2x60 reps

Rest 60 secs

I added on my own Ladder set of the following (5-1)

1-Arm Swing-16Kg

Snatch-12 kg

Clean & Press - 16Kg

Tactical Lunges - 12Kg

Sling shot -12kg changing directionsand

then 10 reps of figure 8-12kg

No rest in between

This took about 41 min and I was sweating buckets.

Yoga for Relaxation

Just to stretch out my body I did a very nice 50 mins yoga routine by Kathi Lind, I goggle her but found nothing. The routine was very nice, seated, standing and then relaxation. This was actually part of a kit by Bollinger, came with an scented eye pillow, neck support, strap and DVD, will try to pull this out at least once a week in the evening.

Last Long Run Before Fall Classic HM

It took a while to get out the door for my 6 miler today, this is actually the only outdoor long run I have really done, something always come up and to avoid not running I get on the treadmill.

I had a hard time wit the run today nothing really hurt enough but I just wanted to walk, did know why I wanted to but in the end I didn't, I kept saying I will walk after this mile and I just never did.

I was running a lot slower than I expected to so I guess I was kind of disappointed, I read people's blog, and they are running 6-8 mins mile and all I wanted to do is just keep to an 11 min mile and I was having difficulty, I basically sulk through 3 miles and then at mile 4, I had a revelation, I am not running to win my age group, even though I will be nice but in my dreams, I am really running because I enjoy it and my push to get faster may cause me injury and take that away from me, so I decided to just run for the fun of it and not worry about speed, it is an easy run after all. So to my surprise my last mile was a10.08 min mile. :)

When I got home I still energy to burn so I did the new Itread Armed and Dangerous but instead o the treadmill, I alternate between the stepper and the Spin Bike, I then finished it off with Istretch Abs/Back and Stretch.

I have my ankle taped all day, I seem to have done something to it, will apply heat and see what happens, by the way this didn't just happen today, it has been on going for a week now.

Sarah Lurie Iron Core Vol 2

Got a copy of Sarah Lurie's Iron Core Way from Target on Thursday and decided to do it on Friday. It is a very well put together Strength Circuit using the Kettlebell, I had a blast but only did 2 circuits instead of 3. Use my 12Kg for the first round and then the 15Kg for the second round. Instead of doing the 3rd round I did Mindy's Fitstik Lower body instead.

I applied heat to my left shin over night and up until noon on Friday, then I switch to icing it for about 1 hour.

Itread 24 Interval

Had 3 miles on schedule today so did 3 using the November Itread 24 interval and finished off the last 19 mins on the spin bike.

I noticed today that I am now able to peddle fast enough to get my heart rate up to 140 bpm, earlier in the year when I was doing a lot of spinning the highest my heart rate will get is 124 bpm. I started on the bike today at 118 since I slowed to a work to recover before getting on the bike and was able to get my heart rate to 140 during one of the sprint interval.

Pain in left shin is getting worse, not sure if the jump rope yesterday aggravated it, so I am deciding to rest and ice after my last long run on Saturday, so I am only going to cross train next week.

IClimb Juppin Rippin Abs

Today did the November IClimb with Keith, use my Weider Aero Stepper instead of the elliptical

50 minutes of elliptical training, jump rope, and abdominal work. This workout is broken down into 30 minutes of cardio and 20 minutes of intense abdominal work. Keith combines 1-minute intervals of jump rope segmented into the elliptical cardio training. This 2 in 1 workout is cardio and sculpting condition at its peak

This was a very nice workout, excellent for cross training and will be great for traveling, since you can easily carry a jump rope with you and you do any form of outdoor cardio.

MY plan is to do 3 days of running, 2 total body strength days (at least one kettlebell) and then one day of cross training. Rest one day.

When I start training for the January race, am going to have to change things around since am suppose to have 2 days of back to back long runs

Speedwork

Did 3x800 @6.5 mph with 1% incline 400 recovery at 4mph then did 1x200 @ 7.0mph 1%incline 200 recvery was going to do 200 @ 8.0mph but my treadmill refuse to run at that speed I keep getting an E1 error, I have to check online to see what that means since I don't have the treadmill manual anymore.

I have pain on my left Shin and my right butt not from running today, quiet sore in my abs from the ball workout yesterday

Catching up

Saturday was 7 miles on the treadmill, was suppose to do 12 but got in 7 before the trip to Indianapolis, took Sunday completely off since I was so stiff from siting 5 hours after running on Saturday and we were making the trip back home Sunday.

Monday did AOS Providence, went lighter in weights on some of the KB workout so I can get 2 sets in and also to change things up a little, then I added some abs exercise to finish things up.

In the evening I added Awesome Abs on the ball, I am enjoying the change in my body but there are still lots of rolls/love handle on the abs so I will be trying to add more abs workout and also tightening up on the food.

Amy All Extreme Pump

I was really tired this morning so moved my strength workout to after work but I forgot that my son has a band concert today, so with the determination that I have to get my strength workout I had to make sure I leave work on time, come straight home change and workout.

I was suppose to do AOS Providence but with all the buzz about Amy Bento new workout I decided to pull out All Pump Extreme, the intention was to do the upper body premix only but my legs felt neglected so I did the leg chapter was running late so I did cool down and stretch on my own.

The band concert was excellent and fun, but they have to keep playing since the football made the playoff. Go Comets.

Cross train + run

A new month, with lots of new things to discover, got my flu shot yesterday, so woke up a little bit sore today and decided to mix up mt run instead of just doing the 8 mile tempo on the schedule, my intention is to do a pyramid but I ran out of time, will heave to reschedule this for a dold Saturday.

Itread sprint 13 mins (warmup -1 mile)
Iclimb (Using stepper) - 15 mins
Itread interval 16 mins (1.5 miles)
Icycle (Spin Bike)-15 mins
Itread Steady+hill 21 mins (2.0 miles)
Stretch

The plan was to do 2.5, 3 miles with spinning or stepping in between then go back down 3, 2.5,2,1.5 and 1 for cooldown