Well, today is the first run after the marathon and I decided to do a fitness bootcamp

40 mins Spinning with Robert Sherman Cycle Reebok Foundation Ride
1 mile run 9:23 159bpm
Round 5 of AOS Newport
1 mile run 9:54 146bpm
Round 6 of AOS Newport
1 mile run 10:14 160bpm
Round 7 of AOS
1 mile run 10:30 158bpm
Round 8 and extra round of AOS Newport
Yoga for legs from Yogamazing

As you can see my pace got slower with each mile and that was because I was having pain in my left butt, my right feels better just the usual tiredness from beginning off. I made an appointment with another Sport MD for 6/9 but may see if I can get to see him sooner.

The day started out wonderful, woke up feeling great, did Maxwell Joint Mobility, Sliding on the Reebok step to my own music, Ultimate Buns and Legs on the Glider and Kick butt Express on the Easy Shaper, then ended with a spirit flow yoga done half way to finish things off. But on the way to work got into an accident and there is some damage to my car






and everything gets capped up with a trip to the ob/gyn for my yearly physical that was fun.

What's blooming now?

What's blooming now?

Saturday:
Sliding on Reebok slide using Kim Alexis video + Gliding Ultimate Buns and Legs by, then did some yard cleanup

Sunday:
Rest Day

Monday:
30 mins sliding to music from Cadence Revolution and then Ultimate Buns and Leg, really like the way tis workout target my butt at the right spot, then more yard work. Took pictures of what is currently blooming will post later.

Tuesday:
3 Mile walk from the Music Store in Aurora, much faster than last week.

M1:14:50 116bpm
M2: 14:18 119bpm
M3:14:10 120bpm

30 mins Shred level 1
Rounds 1 - 4 from AOS Newport
Stretch from podfitness

I feel really good today still some soreness in the leg but all in all much better.

Based on recommendation from my check in buddies at videofitness.com , I pulled out my Reebok slide and did Kim Alexis Slim Slide workout and also pulled out the sliding disc and did Mindy's Ultimate Buns and Legs, both workout really hit the right spot on my butt and leg. I am going to try to incorporate them more so as to use to strengthen the butt and leg. Now off to go get a hair cut.

Still looking for a nice workout to strenghten my butt and abductor muscles so pulled out Cathe Push Pull and did 2 rounds of the lower body routine, follow that up with 30 day Shred level 2. I like Shred level 2 but probably not a good idea after the upper body work I did yesterday.

Made a decision not to do any more marathon this year, this way I can give my body a chance to keep healing and work on speed, maybe can get to 2hrs on the half.

The goal for next week is to use the slide and gliding disc for more focus on the butt and leg but suggestions/advice welcome.

No big plans for the holiday weekend.

Yesterday was level one of 30 day shred by Jillian Michaels, really nice workout used used 10 pound dumbbell for the workout except for the front raise.

Today Cathe 4DS Upper Body but I modified by only doing 3 rounds instead of 5 then added core and stretch. Hoping to get in a walk later today.

Still some pain in my left butt and knee, like before the race, I seem to be complete recovered from the marathon but now have to deal with all the injuries I had before it.

May end up joining the rec center so I can use the pool for cross training.

ETA: Went for a 3 mile walk with DH and finish off with 20 mins of Namaste Yoga

M1:17:31 102BPM
M2: 16:59 107BPM
M3: 17:37 108BPM

Still have some mild soreness and stiffness when I sit too long, other than that I feel fine went for an easy 2 mile walk and did 50 hand to hand kettlebell swing. Am going to take 2 weeks off from running/spinning/stepping so as to give my body a rest during the 2 weeks I will do other forms of cardio and strength train. Picked up Jillian's 30 day shred today at Borders using the 40% off DVD coupon, so I may do that.

M1:17:49 108BPM
M2:16:53 112BPM

Today, woke up with some mild soreness, did Namaste yoga swan sequence, rolled the foot on the massager and applied ice to the knee. Nobe the less back to work and life as usual. Made an appointment to get my Gait analysis at Cleveland Clinic.

Rite Aid Cleveland Marathon

That's my oldest son modeling the gear, for some reason when I registered I ordered an extra large shirt, he was very happy since he really liked the shirt.

Goal A: 4:45
Goal B: 5:00
Goal C: Just Finish

Actual: 4:55:04 11:15 Pace
Before mile 13
By mile 14, got to still smile they were taking picture and I was dropping off my gloves.

Woke up at 4:30 read my bible and said my prayer and a special one not to let anything ache when I got out of bed. Got out of bed felt fine, took care of business and got dress, went down and made my usual race breakfast cinnamon raisin bagel with organic peanut butter washed it down with some accelerade, did Maxwell Joint Mobility and noticed a twinge in my left knee went back upstairs and got a body heat pad, applied it and tied ace bandage to add pressure, I was wearing the knee brace on the right so i ignored that twinge, the hip was tender but fine, nothing to stop me from running. I kind of wish it will stop raining but no such luck and that wasn't going to keep me from the finish line either. Got one of my son's poncho for camp, cut it short and put over my race clothes ready to go.
Got to downtown in time and found a place to park on the street, wore my slippers instead of show just to keep them dry a little longer, got to the Galleria and check in my bag, went to the lower level to use the bathroom indoors (that was nice), got back outside, surprise it is still raining, tried to get close to the 4:45 pace group but the place was parked so I was between the 4:45 and 5:00 pace group, gun went off and off we went. Cut up to the the 4:45 pace team (Horst, Louis joined at mile 12.?) by mile 2.5 and stayed with them through mile 14. Around mile 4, I noticed a new pain in my right foot, the last time I had problem with my foot was in February and nothing like this, it felt like I had a piece of wood or rolled up sock under my arch, pulled on my sock in motion, shake the leg out but it was still hurting, I didn't want to lose the pace group and there was just no dry place to stop and check it. At the water stop after mile 14, I decided to stop and check it, there was nothing in my shoe and my sock wasn't rolled up but the ligament at the bottom of foot was hard and tight, I checked the right that was nice and soft, I was concern because the only thing I could think of was plantar fasciitis. I saw the pace team leaving since we walk the water stop but made a decision at that point that I needed to slow things down and not go after them, I wasn't sure if that was the right decision to make but this was just a race and I know if I do too much damage to my foot I could be out months and there will be lots of marathons and other races in my future. So with the decision made I put my sock and shoe back on and adjusted the pace to 11:50 but knew I build up 5 mins since I had to run to meet the 4:45 pace group, I also decided that when the 5:00 pace team catches up with me I will try to keep pace with them if possible.
I stopped at the water stop between mile 16-17 to pee but the person in there wouldn't come out after about 3 mins, so I gave up and went back running. By the time I got to mile 19, I was in a lot of pain and was landing on the side of my foot, I was actually quite frustrated because endurance wise I wasn't tired, even with the usual aches of the last couple of months, I felt but couldn't land my foot properly on the ground, with the nasty wind off of the lake and the pain there was no way I could keep running, so I started a run/walk routine. Between miles 19 - 22, it was run to mile marker walk to the water station and by the airport there were number, I think the are hangers or dock or landing site, so walked one ran one. The 5:00 pace team (Lynne and Christina) caught up with me at mile 23 and they literally told me to get my butt in gear I was almost done, so I hung with them, by mile 25, I was told if I had anything left I should go for it to come in under 5hrs, okay I was already in pain it can't get any worse now and it is almost over so I went for it, coming in under 5 hrs. This was the first race my husband had come to see and I had friends/family tracking me, it was nice to see there face at the finish and the look of pride in my youngest yelling that's my mum coming in, and the big smile on my oldest made it all worth it. Went through got my medal, banana, bag of chip and chocolate milk, I was kind of disappointed that there was no real food, walked out of the gated area to meet my family, went back into the galleria to get my stuff, use the restroom and wash my face. I used 4 gu and drank half of my accelerade but drank water at every stop, had one pure energy bar with me but realized by mile 4 that I had the recovery bar.
Was I disappointed in not coming in at 4:45 or below, not really, looking at my training log on Saturday apart from my 20 miles trail run, the longest long run I did on the road because of injury was 13 miles, so basically I ran this marathon based on 2-13 miles long run. After looking at my log on Saturday, I should have adjusted my goal but I knew if my injuries held off, 4:45 was doable, I never bonk or felt like I couldn't do it, I was bored since I ran alone basically from the time I left the 4:45 pace team to the time the 5:00 team picked me up and I had no music, but I haven't ran with music in so long that I don't think it would have help.
I wasn't crazy about the race, there was nothing good in the goody bag, the expo was nice thou, no real food at the finish, most of downtown was closed, the family crowd was great when they could get to you but the city as a whole didn't seem to be part of it and the volunteers were awesome. Will I do Cleveland again, I think because it is a relatively flat course if I was trying to qualify for Boston it will be a good one to use.
Got back home after a trip to Bob Evans to pick up some Ranch Burger, soak in cold water, had a warm bath put my foot up with ice tied to the right on and took a nap. Woke up felt better, foot still painful can't walk on it, notice the foot soak bath and saw the foot massager on it gave those little ball a go and my foot felt better after like 5 mins on, drag the whole team to church for evening service, use the foot massager again before bed.
The best part about this day was waking up from my nap in the afternoon and finding a certificate from my youngest-ahh priceless.

Did the 8:30am Namaste Yoga routine on exercise TV and then carpool with my husband to the marathon expo, he went about his business and the kids and I went to the expo, not sure that was there idea of how to spend a Saturday, saw Mike K and Bob there. Who were the running legends there Bart Yasso, Anne Audain, Bill Rodgers, John Bingham and Doug Kurtis (no picture)

and what I bought



Signed up for the Her Sport Magazine got a free sock (wearing them now so no picture very comfortable) and T-shirt
Got this gorgeous towel for the Air force Marathon in Dayton now I feel like I need to run this someday to justify putting up the towel.
Got my cholesterol, glucose and body fat measured oh and also got my feet analysis to make sure am wearing the right shoe.

This is an early Peony, now blooming, need to look up name on garden map

Last run before race on Sunday, ran the 2 miles with my husband, right now the right leg actually feel better than the left but when I stop and restated I felt little to no pain in both legs and also none when done. Icing my left shin as I type, I think I am all set, been carbo loading all week and drinking lots f water, right now they are calling for rain and it is only going to have a high of about 57F so it may turn out to be a miserable run.

M1: 11:09 137bpm
M2: 10:50 152bpm

Tapering is boring, today started out on the Stepper but felt some pain in my knee so switch to the spin bike did 30 mins and then added Yogamazing yoga for Tri (very nice). Icing and applying heat to my lower body, this time on my right knee, I can feel pain when I press on specific locations. I am so stress both from work and waiting for the marathon, I actually haven't been eating as bad I thought I would, splurge today for a good cause bought a cake for DQ since they are donating 10% to a group doing the 3 day Cancer work, got to support fellow athletes. :)

This morning was Karen Voight Core and More, really nice quick workout, the original use for my green genie balls, got the DVD from the library. After work started dinner and then took my son to bass class, at which time I went for a quick 2 miles run. There is still pain in my left butt and the old right knee pain is back, spent all day with heat or ice on them and right now they are rubbed and my knee is bandaged up feels better any way.
A bit of stress a work, new Director, but he actually use to be my director about 10 years ago, so he just got sent back, but all the new employees are trying to impress him and I am somewhat ending up with extra work to do. Oh well.

M1: 10:19 149bpm
M2: 9:43 159bpm

Took Saturday off from running, did Jennifer Kries Hot Body, Cool Mind and took Sunday as a rest day, it really wasn't my intention to take Sunday off, but I couldn't sneak out of bed before Mother's day breakfast in bed and after Church it was raining and by 4pm when it stopped, had to go to my girlfriend's house since she was hosting mother's day dinner and we didn't get back till 9pm. Today everything below the waist that can hurt hurts, but I still went out for a very easy easy run just so my body remember we have a race and then I have been applying ice and heat since I got back. On a positive side my son cleared the 5ft high jump today, he has been struggling with it, highest jump before today was 4'6", so we have been working on increasing his flexibility, so I was very excited for him when he called during his meet to let me know he made it, this was an away meet ion Mentor.

M1: 11:23 148BPM
M2: 11:10 143BPM
M3: 10:50 148BPM
M4: 10:42 152BPM (0.23 MILES)

Today was a much nicer day still on the cool side but at least the sun came out. Got up and did Spinerval Ultra 1.0 Leg Strength Builder it was an awesome workout, I especially love the 30 sec down and 30 sec up squats, then added Runner-Core High Intensity.
After work stopped at Dominos and picked up 3 of those $4 for my kids and husband, the kids wanted the 23cents Papa John Pizza yesterday but there was no way I was getting in line for 1 hour just to buy a pizza. After relaxing for a bit, changed my clothes and went out for my run, today's run was so much better compare to the last, my body just felt great during the run and when the i mile buzzer sounder I was surprise to see how fast I was running, mile 2 was equally fast and then I decided to set a change to see if I can do all 5 miles under 10 mins and I was quite impress with myself, that I was able to do and had enough energy to call my neighbor and go for a 3 mile walk with her, got back from my walk and did a 30 mins stretch with Chris Kluge from Podfitness . I decided not to do the trail run tomorrow that may just be too much for my knee and left butt, since the whole idea is to try and minimize the injury before race day.

M1: 9:42 165BPM
M2: 9:14 161BPM
M3: 8:51 161BPM (This I believe is the first time I ran a mile in less than 9 mins) :)
M4: 8:56 161BPM
M5: 9:07 158BPM

Cathe 4Ds upper body was on tap for today, even though I thoroughly enjoyed the workout I have a problem doing only upper body for 67 mins, I think next time I do it I will only do 1 set instead of 2 which will cut the time in half. Stretch with yogamazing roots chakra which was quite nice and relaxing. I was going to run in the evening but it is cold, cloudy and dull which does not put me in the mood for running so will try for tomorrow.

Today was 20 mins on the stepper and then Runner-core Medium intensity. Very long and busy day at work today still pain in my left butt so still icing and rolling. My oldest had a track meet today and we was kind of disappoint, didn't run with his normal relay team mate and had problem with the hand off of the baton and then son # 2 had a band concert so we have to split up the parents to be with each kid after a while.

Woke up still with some tiredness to my legs, initial intention was to take today off but I take my son to Bass lesson in Aurora is seems pointless to sit there for 45mins just reading so for today I did Maxwell Joint Mobility and 4DS legs in the morning then 4 miles run in the evening, didn't wear the brace. I think the knee is getting stronger but I think I am still going to need it for the marathon, that is just too far a distance to try it on.

M1:10:41 144bpm
M2: 10:20 149bpm
M3: 12:19 151bpm (this was couple of stopping to avoid being rundown by teenage drivers)
M4: 10:38 150bpm

Felt some soreness in my left leg all day, ice on the way to work and did Maxwell Joint Mobility before the scheduled 3 miles but there was still a relative amount of shin pain, did a stretch about 1.5 mies into the run and felt a little better. Went through my log to see the last time I had Shin pain and it was after the last trail run and I took 2 days off instead of one, so it seems I need two off days after trail run for the legs to be fully recovered. Came back in and did Runner-Core Circuit 1 and some stretch. I also don't think I got a decent rest day yesterday due to all the gardening I did.

M1: 9:26 160bpm
M2: 10:05 153bpm
M3: 10:15 153bpm

Active rest day, did Yogafit flex and flow from On Demand, this was a lot harder than I wanted but survived, added Namaste Yoga really enjoy this one still hard but relaxing. During the oil change yesterday was told my brake lights were out, decided not to let them changed them since I have done this myself in the past and know that $9.99 was a bit much to change a bulb. Went to Walmart and picked up the bulb (2 for $4.99) changed them out and still no light, so knew something else was wrong, pulled out manual skim through mention fuse for brakes, found the row of fuses located the one for brakes #6 (15 amp) switch with #8 interior lights, wow brake light works, went back to Walmart bought new fuse (5 for $4.93), also changed out fuse for cigar lighter which hasn't been working. So in the end changed out 1 brake light, 1 parking light, 2 license plate lights , 1 center mount light and 2 fuses, total cost about $15.00, time about 45 mins which include trip to Walmart and reading manual, savings of over $40.00.

Spent the rest of the day cleaning out the garden beds and getting them ready for planting, need to take pictures of what is blooming now, lost quite a bit of roses in the back , I think there is just too much wind and little protecting, am going to change the back beds to a butterfly/hummingbird garden, that will be nice to see from the breakfast nook, also still need to get some mulch.

Meet up with Bob, Debbie, Don and Patty for a 12 miles trail run from Lock 29 to Pine Lane and back. I really was suppose to do 14 but I figure out 12 miles with Patty was going to be 14 for me since I know we were going to run it hard. I was glad Debbie was there I was able to keep pace with her, although I suspect she is probably faster than she was running but she was trying to avoid the puddles and stay relative clean which was interesting because one mile into the the trail and we were already quite muddy. We met up with Cindy "Redhead Running Goddess" at Pine Lane and she ran back with us to Lock 29 and Bob will be giving her a ride back to her car. Even injured she still ran faster than me so I guess she is another fast one. Got back to the car and had to change pant and shoe before I can get in since I wore long pants and they were covered in mud and also soak from the water crossing. I love running with the trail group even thou they are much faster they do tend to slow down and check to make sure everybody is accounted for, also it is just nice meeting people that love to run/talk about running and I also think running with them once in a while is going to get me out of my comfort running zone and get me to challenge my self a little bit more. Wore the knee brace and my knee was fine except for a slight twinge, last long run before Cleveland.
With the change in pants and shoe and using the wet pants to clean the mud off my legs I look presentable enough, stopped at Lube stop for an oil change and out of guilt stopped at Giant eagle and picked up sprinkle covered doughnuts for my youngest since I am already late to take him to his friend 10am bar mitzvahs at Pepper Pike, the party is at 7pm so he will go to that instead. You will think after burning 1500 calories on the trail, I will be okay with eating one doughnut but I couldn't bring myself to do it since I know I can't have just one, so there was no point starting. Got an Apricot Bran muffin but it tasted extremely sweet like an artificial sweeter was use so that got toss into the garbage.
Got home and did Cathe 4DS Core and stretch, foam roll my leg and butt, did back stretching on the Pilate machine and took a nice hot bath.

M1: 9:30 182BPM
M2: 9:22 172BPM
M3: 17:53 157BPM (STARTED UP ON THE TRAIL)
M4: 13:14 163BPM
M5: 13:12 161BPM
M6: 15:00 151BPM
M7: 14:36 157BPM
M8: 11:47 168BPM
M9: 16:29 159BPM
M10: 11:42 159BPM
M11: 11:01 168BPM (BACK ON THE TOWPATH)
M12: 10:21 169BPM

So my heart rate was slightly higher but I felt fine, didn't really have any " am going to die moment" but was glad when the 2 miles on the towpath was over since it meant I could go slower. Used one bottle of water with propel and 1 gu.

April Recap

Goal
Run: 151 Miles based on Vertical Runner's Training Program
Strength: 12 sessions using Mike Mahler's High Frequency Training for Fat Loss
Flexibility: 12 sessions
Cross Train: 12 - ICycle on Spin Bike or Iclimb on stepper
Race: 1-Hermes Cleveland Perfect 10 Miler

Actual
Run: 106 Miles (-45) missed long runs due to injury (right knee)
Strength: 20 sessions (+8) I really enjoyed Mahler's HFT program and was amaze at my strength gain, being able to clean and press double 16kg wasnt something I though I could do.
Flexibility: 19 (+7) Really have to stretch thoroughly before and after my runs and also on days that I do not run I have to still get in a thorough stretch use a lot of the Runner-Core program, Maxwell Joint Mobility and Yogamazing.
Cross Training: 10 (-2) Was really trying to stop double dipping by doing xtrain in the morning and run after work, had to really give my legs a thorough break so has to continue running.
Race: Did the Hermes 10 mile at a 10:07 pace, considering I haven't ran much I was really impress.

Injury: Got an dMRI and Cortisone shot, right knee still slightly painful and pain in left butt cheek.

Weight wise I lost about 5 pounds and about 2 inches off my waist. :)

Woke up late and decided to do a quick leg workout from Cathe 4 Day Split, I have to say it was hard spending 37 mins working just my lower body when i could have gotten an excellenttotal body workout in less time but the rotine was excellent, and I am think of using it more consistently to rebuild the strength in my leg. Made an appointment for a Runner's Screening at Concorde Sports Medicine in Canton for Monday, the screening include injury evaluation, walk/run evaluation, flexibility screening and orthotic and shoe assessment, I think it is worth spending $15 to make sure am running in the right shoe and properly so as to preevent further injury.

Woke up and did Mindy's Cycle Circuit this morning, just got this off the swap on the YAYA board, it was a lot more challenging than I thought it would be and definately not a good idea since I was planning on ding 8 miles after work. I really hvae to stop double dipping since my legs are not 100%.

Came home made some Arizona Skillets with pasta, fed the kids and went out for my 8 mile run, it was a really rotten day at work 3 customer complains, nothing major it just require a lot of mental power and focus. Decided ti try running with out my brace today, definately felt a lot more twinges and my legs felt very heavy. I was mentally done running at mile 4, physically done by mile 5 but challenged myself to finish anyway, I kept the pace slow since I didn't have the brace on, will probably try to do all the short runs without the brace to try and strengthen the knee, no severe pain afterwards.

M1: 10:08 143BPM
M2: 11:22 147BPM
M3: 11:29 149BPM
M4: 11:20 154BPM
M5: 11:17 150BPM
M6:11:39 148BPM
M7: 11:15 149BPM
M8: 10:36 152BPM

I was really shooting to stay around 11:30, so apart from M1 and M8, I didn't do too bad. Did some yogamazing for legs workout to stretch the legs out.