Very Busy

Since my vacation starts tomorrow for 3 weeks, I have been very busy both at work and home but I am keeping up with my training and watching the food intake.

Monday 3 mile run
Tuesday 7 mile run
Wednesday 6 mile run
Today Bodybar below the Belt, Runner-Core Circuit 2 and fix the knee circuit

I am going to blog on and off, time permit for the rest of December.

Longest Run/Walk so far

Did 21 miles :)

Muscle Mile +4 miles + Runner Core

Did Leslie's Muscle Mile DVD then jumped on the treadmill and did 4 miles, was really suppose to do 5 but was running late and then I finished up with Runner-Core Cooldown stretches.
I am really liking using the leslie walking workout as my warm up and first mile, my body seem to be responding better, the 4 miles were faster than I wanted as this point going as fast as 6mph but my hip and leg felt fine so I went for it.
Tried the premixed Accelerade Peach Mango flavor and it was really nice, got them at a discount outlet for 79 cents.
The runner-core stretch was really nice, the goal is to add this after every run or some form of yoga to stretch my body out and prevent injury.

Tomorrow will be my longest run/walk and I intend to break it up hopefully I can get some miles outside.

Body Bar + Runner Core

Did Bodybar Challenge with Keli Roberts this morning and it was indeed an excellent total body workout, I then added Runner-core Circuit 1 and the Ab Blast. The Runner Core DVD was well made and the exercise were humbling and that was the light intensity, definitely worth the money so far. My hip feel better today, actually I can say I didn't even notice it all day which is a first in almost 3 weeks, still twinges in my knee but not painful.

Working on cleaning up my eating, I think my eating is outrunning my running program.

Bought a pair of workout short(wine-75% off) and long sleeve(black-50% off) top from Target today.

6 miles + Kettlebell

Did Leslie Power Mile for warmup again and then got on the treadmill and did 5 miles, started at 5mph and brought it up .1 for everymile and for mile 5 did 4.5,6.0,5.0,4.5. My hip is feeling better but I think I need to change shoes, either my feet change ot the shoe did becuase the shoe is just not fiting right.

Then I added on some strength work

5 Pullups
10 pushups
16 Alternating kettlebell
8 2KB clean - 15kg
8 Swing high pull snatch R-12kg
8 Swing high pull snatch L-12kg
8 Suitcase Deadlift - 15kg
16 Alternating KB - 12kg
10 Situps

Stetch

6 mile run

Did Leslie Power Mile workout for my warmup and then did 5 miles on the treadmill. 1:1 ratio walking at 4.4 - 4.5 running at 5.0-5.2. the goal is still to improve my walking speed for the 50k.

Leslie + Anthony's KB

This was an evening workout, did not get out of bed this morning even thou I was awake, did
Leslie Sansone Walk Away the Pound Express 3 mile work and then added Anthony's Basic Kettlebell workout

1 arm swing 10 per side (12kg)
Wimdmills 5 per side (12kg)
1 Arm Clean 10 per side (12kg)
Military press 10 per side (12kg)
Hand to hand Swing 20 (12kg)
1 arm Row 10 per side (16kg)
10 Incline push up

Yoga in Bed

Felt fine this morning no excess pain or soreness in hip, was suppose to do 3 miles but it was dark, rainy and gloomy and I have a cold so I stayed under the covers watching Lifetime Movies and did yoga in bed morning session.

Back Slowly

Did 9 miles walk today in 3 miles increment, the hip feel better but there is still some soreness

1st 3 miles - 44 mins
2nd 3 miles 41.55 mins
3rd 3 miles 40.45 mins

Since I know I really won't be running the whole ultra, am learning to speed walk.

1st day of December, Christmas is 24 days away, my Christmas cactus is in full bloom.

Blackjack in hell-Cross Fit Cleveland

21 Thrusters (use 22# body bar)
21 Sit ups (did different variation on and off ball)
for 21 mins

Was able to get 10 rounds in, this was an awesome total body workout