5.12 mile run with Slim and his son after work doing the Brandywine Fall Loop, my intention was to do the Pine Lane loop with them but I felt like I slowed them down on the first loop so called it a day and headed for the rec center.
At the rec center did 4 miles hill workout and then 3.17 miles interval workout 3 mins @ 6.5mph with recovery at 4.5mph for 8 rounds.

Feel really good still some pain in my left leg seeing the PT tomorrow

2x50 jump rope warm up

Chest Press 25# db 12, 10, 6

50 jump rope

Pullover 25# DB 12, 10, 8

50 jump rope

Shoulder Press 12# DB 12
Shoulder Press 25# Db 10, 8

50 jump rope

Bicep Curl 25# DB 12, 10, 8

50 jump rope

Decline Pushup 12, 10 8

50 jump rope

1 chinup hold count 12, 10, 8

50 jump rope

Inverted Row 12, 10, 8

50 jump rope

Fitness Fix Upper Body Flexibility

Excellent workout today, the idea is to use other means to fatigue my legs and also build up my core so today was

Iclimb Core Conditioning on the stepper using 6# med ball

10x100 jump rope with 1 mins rest in between

Cathe GS Back and Legs

Instead of Gu for energy this time I use Labrada Charge so as to see how my body react to it and so far so good.

Now off to shower and get ready for the company picnic

Woke up early enough to be able to get in Cotter's KB circuit, this was my first time doing the workout and I was sweating quite a bit when done basically you do not drop the Kb from start to finish. I used a 24kg KB.

The intention after work was to do about 6 miles but ended up staying later than expected an we were meeting people for dinner so I dropped it down to 3 miles and got back home in time for a quick shower.

We went to a nice authentic Chinese restaurant where we ordered all fresh seafood picked out of the water tank. It is amazing how wonderful food takes when no extra junk is added.

Topped the meal with a meal to the ice cream parlor back on plan tomorrow but we have a company picnic at Cedar point hope the rain hold off.

Tuesday:

Did Callanetics for your Hips and Behind in the am and then a nice easy walk in the pm with my husband. Lots of stuff going on at work- 3 of my guys got suspended now we are a really big fish in a little bowl.

Wednesday:

Had to get to work by 6am for meeting with my operators as follow up with the incident that happened at work very long day and I did 1 round of TT barbel complex and 2 rounds of TT BW 100 and was in bed by 8:30pm extremely tired and stressed. Had a PT session did the electric thing for my back and the ultra sound for my butt, I have one more session with the PT not sure if I am going to schedule more, the Dr requested about 5 more but I have a high deductible insurance so I may have to decide after my visit withe the doctor but I think I just have to keep strengthen the leg and it will eventually get better.

Today;

Was suppose to meet up with Jen and the rest of the group for a 6pm trail run but the storm rolled in so fast and I decided it wasn't worth the rest of me getting stock in the storm during the run and also it was so hard leaving work since the storm was very bad. Picked up the kids from home and went to the rec center was able to do 6 miles before my youngest was really to go since they closed the pool and there was nothing for him to do. This was probably one of my fastest 6 mins in under 1 hour. :)

AM:
Warm up using Kathy Smith Latin Rhythm Workout - Salsa Section

Heavy Set (3x10)
DB triceps Press 25#
DB Curl - 25#

TT Big 5 with DS modifications (12,10,8)
Step ups on 16" step
DB incline Chest Press 25#
KB Row - 44#
KB Bulgarian Split Squat - 24#
Hanging Knee Lifts

Floor Leg Routine using 20# thigh weighs

PM:
5 miles run using CC8

Leg Press (single leg) 80#-12, 85#-10, 90#-8
Leg Curl (Single leg) 65#-12, 70#-10, 75#-8

Since I am not running as much as I would have like, I have to come up with other ways to build endurance unto my legs for the 50K race coming up 7/19, Still working with a PT, I guess patience is the key but I am learning how to manage the pain, actually right now inactivity makes the pain worse.

Saw the PT today, I have her focus on my lower back since that seems to have more pain right now than my left butt/leg, she finish off by electric simulation of the back muscle and one more exercise was added to the bunch.

Friday:

Joint Mobility By Steve Maxwell
Floor Abs with Cotter

Saturday:
Warmup: All I can stand of Donna Richardson's Attitude Aerobics

3x10
Dumbbell Chest Press 25# DBs (50 total)
1 Arm Row 44#KB

Circuit A from TT Big 5 Circuit; 3x(12-10-8) 2 mins rest between
Squat 35# KB (70 total)
decline pushups
Inverted Row
Reverse Lunges 35# Kb (70 total)
Jack knives on SB

Jump Rope 10x100

Interval on Spin Bike
2 mins warmup
6 rounds 46secs on/90secs off
2 mins cool down

Yogamazing yoga for back basics

Then went for a very nice deep tissue massage with a new LMT I was just introduced she is definately a keeper.

Today:
Rest day, still some pain in the back actually more painful than the hamstring, seeing the PT tomorrow will see if we can concentrate on the back for now. Less than 4 weeks to the 50k and my training is no where near it should be but I am doing the best I can.

Here we are coming in at the half way mark, picture taken by Chef Bill

9 miles trail run after work with a much faster run every hill group, probably going to be really sore tomorrow

M1: 11:47 165BPM
M2: 10:26 166BPM
M3: 12:43 167BPM
M4:15:15 157BPM
M5: 10:33 161BPM
M6: 11:27 165BPM
M7: 16:49 159BPM
M8: 12:06 158BPM
M9:11:30 157BPM

Luckily I meant Jen who is recovering from an hamstring injury so was running slower than usual, she slowed down and stretch a lot so I ran with her mostly while the rest of the group ran off ahead. I did try keeping up with them for a bit but knew that was asking for trouble since I was still nursing an hamstring injury and my back hasn't been very happy with me lately, but it was a fun run and may run wit them if I can convince Jen to come out and run with me. Oh, we did get lot at the most unlikely places, we missed the turn for the Jaites parking lot and ran ahead but the grasses kept on getting taller and so we turned around and saw the little sign on our way back.

Woke up late today so no morning workout, went to the PT after work, she did some soft muscle massage and then ultrasound, still not as intense as I want but will see if it helps. Got back and did a TT workout at home, was initially planning on doing it at the gym but changed my mind.

Big 5 Barbell Complex Circuit
• Do 15 repetitions per exercise at a 2-0-1 tempo.
A) Squats-61#/61/61
B) Push Press-61#/61/61
C) Barbell Bent-61#/61/61 last round it was hard to lift weight over my head since I was tired and my hands were wet and slippery Note: Wear lifting gloves
E) Mountain Climber using gliding disc
• Rest 1-2 minutes before repeating the circuit 2 more times.

Big 5 Bodyweight Circuit
A) Prisoner Squat – 15 reps (2-0-1)
B) Spiderman Push-up – 6 reps per side (2-0-1)
C) Stick-up – 15 reps (1-0-1)
D) Diagonal Lunge – 12 reps per side (2-0-1)
E) Spiderman Climb – 10 reps per side (1-0-1)
• Rest 1-2 minutes before repeating the circuit 2 more times.

TT Synergy Fat Loss Torso Training
1 Circuit

1A- Knee up 8 reps (2-0-1)
1B-Stability Ball Jack-knife rotation 6 per side (1-0-1)

2A-Stability Ball Rollout 10 reps (2-0-1)
2B-Stability Ball Cross Body Mountain Climber 8 per side (1-0-1)

3A-Plank with arms on ball 30 seconds
3B-Ball Crunch with Med ball 15 reps (3-0-1)

The intention is to do this program for 3 weeks with some modification since I am training for a 50K, I know CB won't approve but I know this will work better for my body and I problem not to email him that I didn't get the desired result but the hope is to build strength.

It is so good to be back to some what of a consistent running program, there is still pain but with the doctor saying nothing is fracture, cracked or broken so irritated and sore, I feel more confident continuing with my training program with lots of stretches in between.

This morning did a quick 20 mins on workout on the spin bike, I bought a padded riding short on Saturday and boy did it make a world of difference, after wards did 20 med ball slam, 20 16" box jump and then did some upper body work with the band.

After work was able to squeeze in 4 mile because I had to take my son to Bass practice.

I have about 4 weeks before the 50K so I am hoping I can get enough miles in, longest run since the marathon has been 8.2 miles.

Seeing the PT tomorrow and planning on scheduling a deep tissue massage in soon, I think I need one.

Well turned 41 today and feeling every bit of it due to the back and leg pain, in celebration of this special day, doing 41 reps workout. Started out this morning with 41 push ups and 41 ab crunch, planning on doing 4.1 miles after work and other bodyweight exercise before the day is over. No other big plan for the day and couldn't decide on anything that I want since I really have everything and what I don't have really isn't urgently needed.

After work went to the rec center and ran 8.2 miles, was only going to do 4.1 but felt great so double it, then came home and did 41 double swing and 41 jump rope. Topped it off with a big piece of ice cream cake from dairy queen.

Saturday did 6.3 miles significant pain in lower back and left leg but both felt slightly better and the pace was slow, this was also ran with a slight rain. Before the run did Leslie Sansone Firm up fast and after did stretching from Podfitness. Spent about 1 hour at the shaper image store trying out the massage chairs, did realize there were chairs for over $4000 but they were all heavenly on my leg and hamstring.

Sunday before having to supervise the boys on the father's day breakfast got in level 3 of 30 day shred and some stretches

Today's workout was Valerie Waters Action Hero 1 workout, like it but longer than I will like, sicne I don't have a valslide I use my gliding disc and it worked just fine

Movement Prep
Leg Swings --- 10 reps
Leg swings side --- 10 repsPlie squat --- Do 10 reps
Forward lunge --- 10 reps
Warrior lunge --- 10 reps

Circuit #1
Single leg glute bridge on foam roller --- 12 reps, switch sides
Valslide mountain climber (hands on med ball) --- 20 reps, each leg, alternating
Painful push away --- 20 reps
Kayaker --- 15 reps, each side (Did circuit 2 times.)

Circuit #2
Valband side steps --- 15 steps each way
Lunge/kick --- 15 reps, switch sides
Bentover row --- 12 X 12# DB
Romanian dead lift ---10 reps X 12# DB
Dumbbell chest press --- 15 reps X 12 #DB (Did circuit 2X)

Circuit #3
Bulgarian split squat ---10 reps X 512# DB
Shoulder press single --- 12 reps X 12 # DB
Valslide reverse lunge w/ front foot on yoga block --- 12 reps X 10# DB
Bicep curls ---12 reps X 12# DB
Dips --- 12 reps

On Bowflex

Wide Grip Pull down 3x12 30#, 35#, 40#
Close Grip Pull down 3x12 30#, 35#, 40#

Resistance Band Workout.
Biceps
Chest
Back

Abs roll out using Ab wheel

After work picked up the kids, not sure they were happy about this, it is the first day of summer break after all, and went to the rec center, did 5.5 miles on the treadmill using CC5 and then got in the pool for 6 laps and then the hot tub. Pain in left Shin and butt was severe during the first mile stop twice to stretch things out but felt better afterwards. Fastest pace was 7.6mph don't think i have ever gotten that fast on the treadmill since I have a fear of falling off.

Yesterday, I was able to get 1.8 miles on the treadmill at the rec center before I had to pickup my son from his field trip, this was a butt building workout I found online, basically I kept the speed at 4mph and change incline from 4 - 12%, got back home got on the spin bike and did Spinerval Core Condition, this was an hour long and it was wonderful, a lot of one legged spinning. Picked up my car from the body shop before going to work.

Today was the first day of PT, I was really looking forward to some torture massage and friction work and all she did was evaluation and gave me 2 exercises to do, seeing her again next week. Today's workout was 30 mins on the Reebok slide then with some weighs attached to my thigh did a variety of leg and glute strengthen exercises.

Not doing too good on the food front so really need to refocus and start packing and tracking my meals.

Met with the Sport MD at 8:30am today, like him much better and the official diagnosis is High Hamstring Tendinopathy, he gave me a medical article to read and the symptoms where dead on. The course of treatment is to see a PT , strengthen glutes and core, soft tissue massage to promote healing unfotunately it is not an easy/fast fix but am just glad to have a treatment plan in place.

I can still run as long as there is no excessive pain, so I am going to limit the week day run to 4 miles and just run as long as the team is going on the trail for the weekend.

Also went and got my gait analysis and thinks look pretty good but I seem to be dropping my hips, so have to work on side to side movement and also may switch to a neutral shoe to try it out. I have flat feet, just flat feet period.

Slide + Cathe Pure Strength Floor Legs + Abs

Solon Yates 5K

Garmin time 32:56 but for 3.36 miles

Chip time: 32:52:60 10:36 pace age group 13/23

The alarm went off at 6:30am, nothing hurts but I snooze it and went back to sleep, woke up again at 7:46 and for some reason thought about a special little boy that is battling an illness and there was no reason not to run the race just because of the heat. So decision is made am running the race, 40 mins before race start and am still in bed, jumped out of bed and got ready, wore my brooks skort and a plain grey tee, need to do laundry, grab a mini fig bar, put on sun screen and out the door, probably the fastest I have every gotten ready for a race. Had the form all filled out but never got a chance to mail it in, so added the $20, got tee shirt, ran back to the car, attached chip to shoe and had a whole 5 mins to spare, did some quick stretches during the opening speeches and we were off. Boy was it hurt and I forgot my hat.
The water at the half way point was warm since the kids were having a hard time, since the ice kept on melting, it was hot and there was no shade, there is slight up and down hill but they were irrelevant due to the heat, a wonderful gentleman spray us with water from his garden hose at about mile 2 and that was wonderful. I ran most of mile 2 with a little kid(later found out he is 9 years old and decide to run the race at the last minute with regular shoes). I had some pain in my left leg/butt quite a reminder that thinks are not better yet but was able to pass 3 people at the last 200 meters so was very proud of that. I am very happy I got up to run this race since it ended up being dedicated in prayer to a very special kid and his family.

M1 9:43 159BPM
M2 10:02 165BPM
M3 10:01 164BPM
M4(0.36) 8:51 172BPM

Got back home shower and got ready for the 11:15 church morning service, did I mention today is a hot day.

Run 4 Research 10K

Garmin Time: 1:06:09 Goal was 1:00:00 but I didn't realize it was a trail run.

This was taken off of the program;

"NEWBEginning is a 501c3 organization which educates adolescents and young adult (AYAs) about cancer. NEWBEginning was formed in honor of Jeff "NEWBE" Newbauer, Jr., a Twinsburg resident who lost his battle with cancer in 2006 after completing a "Cancer Sucks" Ballpark Tour of 26 out of the30 MLB parks."

Woke up at 5:30am courtesy of my husband, he always assume since he can't sleep I should be awake too. Finally rolled out of bed at 6:30am to get something to eat, had my usual peanut butter on cinnamon raisin bagel. For the race wore my Protect this house top and Danskin running skirt and my life is good baseball cap. Shoe was hurricane + balega socks, still not sure am crazy about the sock.

Got to the park at 7:30am and picke up number and course map, was happy to see that it was going to be on the trail but I had the wrong shoe, oh well, too late now. Race started at 8am maybe 30 people for the 10K and the 5k was started later at 8:30am.

The trail was well marked except in some places, so I had to stop and look around for which trail to go and there was a section that I completely went off the route, I guess I was suppose to turnaround at the rail road track but didn't see a sign so kept on going but later stopped and looked around and look through the map. Quite a bit of people got lost in the woods, I think some won't have done it if they knew they were going in the woods and more may have showed up if they knew.

There was plenty of water and volunteer's along the route but not really on the trail but for a first 10k they did a really good job and at the end after talking to 2 of the organizers who are not even runners, I volunteer to be on the committee for next years race to help mark the course and hopefully get more runners out.

M1: 9:53 158BPM
M2: 10:46 161BPM
M3: 11:05 170BPM
M4: 10:54 169BPM
M5: 10:53 168BPM
M6: 11:38 167BPM

My legs held up okay, still some pain in the left leg but much much better.

Did podfitness stress with Chris Kluge when I got back home.

Intention yesteday was to go to the rec center to run but forgt that my youngest had a band cocert/ice cream social which ended up going forever in a hot gym, so when we finally got back home it was too late to run so got on the spin bike and did Spinerval Leg Conditioning 1.0, this is rewally a nice workout to build leg strength.

This morning the focus was upper body so did Cathe Superset Upper Body premix, Cotter's Core Circuit 1 and finish off with the cooldown from Runer-Core.

I brought my workout stuff to work with the intention of going to the rec after work to run at least 4 miles, which will be my last run before the 2 races this weekend.

Goals for June:

Will be turning 41 this month :)

Strength 12
Flexibility 12
Cross Training 12
Running Undetermined, will decided after doctor's visit on 6/9

Race: Run 4 Research 10K on 6/7, Yates 5K on 6/8

Also schedule for this month is a gait analysis on 6/9.

Am hoping with school ending on 6/11, I can take part in the trail 101 group that meets on Monday PM so as to get some training in for the 50K

May Recap:

Do due to knee injury I didn't really set any concrete running goal for May except to finish the marathon, so the recap is below

Goal Actual
Strength 15 15 :)
Flexibility 15 15 :)
Run 77.5
Cross Training 10 8 :(

Race: Complete 1st Marathon in 4:55:05

Injury Review: Right knee was fine during the marathon, ran with the brace on, took two weeks off after the race to see if that will help. Right knee feels much better but slight pain in left knee and butt pain is about the same. Schedule an appoint with a runner sport MD for 6/9. Pain at the bottom of my right foot that developed during the marathon is much better, consatnt icing and massaging seems to have helped.

Had great workout plans for this morning but with only 3 hours of sleep due to problem at work that kept me on the phone till about 3am I ended up doing Yoga for Cyclist from yogamazing just to energize. After work and when all the normal running around was complete did Steve Cotter's KB Upper body and Standing Abs workout. This was my first time with Steve and I really enjoy his straight forward routine.
No excessive pain in the legs or butt from the run yesterday so will see what happens tomorrow, where the goal is to do 5 miles and that will be the last run before the 10K on Saturday.

Headed off to the Solon Rec Center today after work, I had stopped on the way from work to pick up the rental car from Enterprise Car Rental at 5:30pm, got an Hyundai Sonata which was an upgrade to full size since I was told a midsize wasn't available.
I really wasn't sure what to expect at the rec haven't been on a treadmill in almost three months but I down loaded Cardio Coach 5 into the mp3 and boy Sean never disappoints , it was like spending time with an old friend , my legs click in and ran on cue to Sean request. The first time I did CC5 the max I could go on the sprint was 5.2, today my max was at 7.0 and I wasn't as green as Sean wanted me. I highly recommend CC to anybody they are so well put together audio workout and just when you think you can't go any further, Sean sweet voice come on to tell you, come on you can go just a little further. Absolute bliss. :) CC8 just came out and can't wait to get it and give it a try.

After the run did some leg weight workout on the Nautilus

Leg Press (did double legs then single leg, all double leg at 12 reps)
80#/1set/12reps
100#/1set/10 reps
120#/1/8
125#/1/6

Leg Extension (did double legs then single leg, all double leg at 12 reps)
50/1/12
55/1/10
60/1/8
65/1/6

Hip Abduction
80/1/12
85/1/10
90/1/8
95/1/6

Hip Adduction
95/1/12
95/1/10
9/1/8
95/1/6

Hip Bridges on Swiss ball 3 sets of 12

Then thorough stretch, I really feel wonderful, but am typing this icing my knee and butt. Life is indeed good.