After work and a couple of quick errands, went over to the rec center with my youngest, oldest still away at band camp. Warm up on the stepper using Itri reverse for 15 mins then got on the treadmill for 4 miles still using Itri reverse did it twice, goal again was 41:55 much better time this time at 42:02 still some pain in my left, so I hope as the pain works it self away I'll be able to move better and more in control. Got in th pool after the run for my 6 laps, the goal next week will be to that using my arms and get rid of the kickboard.

-07

Steve Cotter's Extreme Kettlebell DVD - Kettlebell Circuit Workout (DVD #4) -25 minutes

Using 12kg kettlebell

Around the body pass 10l/r
Swing 10reps l/r
Around the body pass
Clean 10 reps l/r
Around the body pass
Press 10 l/r
Around the body pass
Squat w/kettlebell in rack positon
Around the body pass
Snatch 10 reps l/r
Overhead squat 10 reps l/r (did sumo squats)
Around the body pass
Windmill arm behind back
Around the body pass
Kettbell lunge 10 reps l/r
Around the body pass
1 leg deadlift 10 reps l/r
Windmill
Clean and press
Turkish getup 5 reps l/r
Around the body pass

10 minute Abs and Core Floor workout from DVD #3 using 15# kettlebell

6 movements doing each for 90 seconds
Getup situp (partial range of motion) each side
Kettlebell crunch
Lateral crunch
Alternating jack knife
Kettlebell lying pullover
Steve didn’t give a name to this exercise:Pull your feet underneath you and lay the kettlebell on your stomach. Arch your back up off the floor and then back down on the floor. (bridge)

Yogamazing podcast: yoga with a chair (nice stretch)

Went to the gym after work because it seems like the treadmill does not aggravate my injury like running outside does

warmup with 1 mile on the arc trainer, this took me 18:29mins not sure how this correlate to running but I was working pretty hard and it still took me along time to get to 1 mile

Tempo run today I was suppose to do 3 miles at 8:54 pace, wasn't sure I was up for that so change into an interval workout with the hope of eventually getting there so did

7x3 mins @ 6.7mph
recovery 7x1min @5.5

then pyramid up/down from 5.5 to 5.7mph so as to get to 4 miles which took 39:38 mins for a 9:54 pace, much better than yesterday and minimal pain.

After running I actually got in the pool today and did 6 laps and ended up in the hot tub for about 5 mins before calling it a day.

Took the day off today to spend the day with my youngest since my oldest is away at band Camp, this tis opportunity I was able to get in a really good long workout.

Did Jari Ripped 1000, I hate those 70 pushups but was able to do most except for the last 10 on my toes, follow it up with Cotter's Lower Body Kettlebell workout (double 16Kg), this was hard and I was pouring sweat when done, also tagged on the 10 mins standing abs workout (15#. The main focus of today's training was the 4 mile run which I was dreading.

The goal for the 4 mile run was 41:55 (10:29) but I didn't make it my left leg just is still not there, when i pickup speed my right moves but my left drags alone so i change pace to accommodate the left and hopefully it will continue to get stronger. So did the 4 miles in 45:10 (11:17) this was really quite disappointing, taking the week off made no difference in my leg.

-3:15

Saw the Chiro Dr. today for some ART on butt and hamstring.

yesterday's workout was Jari Ripped 1000



and then volunteered for the Church at the Solon Home Day from 8pm - 11pm, it was quite fun. We gave out free bottled water and kids play game for candy, it was quite funny, how a lot of the cool teenage kids wanted to play so they could get a air head candy.

Just finishing up Cathe 4 Day Split Kickbox, have really been sluggish all day even took an afternoon nap.

Tomorrow I start training for the Buckeye HM and the Akron HM, definately no full marathon this fall and may also get in the pool. Swimming is just not an easy thing to do.

Kettlebell Athletics Swing/Burpee Challenge + AOS Lucky 7

Part one of today's workout was Kettlebell Athletics July Challenge

Using a 16kg kettlebell; Time 10:30 kept KB swing at chest height for 9 round, round 1 was overhead swing

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

Part 2

AOS Lucky Number 7 Flow Drill using 15# KB since I need a double other double is 16Kg and I am not there yet

Double Turkish Getup x1
Double Swing x10
Alternating Clean x20
Alternating Press with Back Lunge x10
Squat Double Straight Legged Deadlift with Clean x6
Alternating Snatch w/ Double Windmill Overhead Squat x6
Reverse Double Turkish Getup x1




Finish off with yogamazing podcast: yoga for bed, this is such a nice relaxing flow routine.

Made a trip to the good doctor today so as to see how much damage was done with the BK run, well the pain is no worse than before the race and things seem to be healing nicely so we continued as planned but I only got the trigger point injection on the left butt since the right feels so much better.

I have been having severe pain on my left foot since the race, had the same problem during and after the Cleveland marathon so we took some Xrays so as to make sure there is no fracture, there is none but I have Cuboid Subluxation, this is no big deal just need to pup it back into place.

I am completely recovered from the Bk race just have the normal pain there were before still hanging but even those are not as bad but I feel like I need a sleep fest hopefully can work n that this weekend.

Still didn't make it to the pool today did a kick boxing workout with drills instead.

The intention was to g to the rec center after work to swim but with the rain wasn't sure how long before they will shut down the pool, so stayed at home and did Cathe 4DS Chest, Shoulder and Triceps, this has so much pushups variation that I was really sore when done and it wasn't a good idea to to do yogamazing: hip flow since that involve quite a bit of low pushups also

I read we were born to run on Wyatt's blog today with interest, most runners I have met so far seems to have ran in high school or college or have been running for a while now due to early introduction to it. I on the other hand never played sport, ran or did anything athletic except what was forced on me in school and in most cases I got out of those.

There were many reasons why I never played but I know fear of failure, being shy and weight issue were probably the biggest. There was something about running, biking and swimming that I have always love even as a kid, I remember Olympic years being my favorite, basically 24 hours of none stop events, recap and analysis.

Running was always a favorite, I have tried so many times to make it a part of my life but always drop it out, of all three it was the easiest I could try since I can walk why can't I run, well I may have been born to run and love it, it just wasn't loving me in return. Trying to go a mile was agony and my body was rebelling so it was always just a matter of time. Biking was a mystery and being afraid of water, swimming wasn't happening either.

A trip to Hawaii and a wonderful adventure crew member that promise to keep me safe in the water while snorkeling somewhat broke a lot of fears. I came back home from that trip with a desired to learn to swim, signed up at the rec center and took a couple of lessons, well I did get to the point where I could get my face in the water and know that I have to turn my face to the side and breathe instead of holding it. There are just somethings that are easier learn as a kid, still working on the breathing and yet to get in the deep end, one baby step at a time on this one.

While tackling swimming , figure out I may as well work on learning to bike and there was Divine intervention when I went to Walmart later that day and strolled thru the bike aisle only to find a lady's Schwinn bike marked down to $75 from $180. I placed the bike in my basement and spent 5-10 mins on it everyday, by the end of the winter I could bike and first sunny day of the year went biking with the kids, the funny part about this is that I did teach both my kids how to bike, but at least they had training wheels. Now just need to figure out what all those gears means and when exactly am suppose to use them.

Back to running, I have always owned a treadmill, well need a new one now, and always wanted to race. Last year with the onset of turning 40 and the resolution yet again to take charge of my life, I signed up for track the tower, got to the top of that tower and thought I was going to die, I didn't but was sick for 3 days.

After, I got better, I remember the training conversation I overheard while waiting for my wave to start. those ladies have actually trained, so with my new physical interest, I went to the library to find running/training books and trained for my first 4 miler, only thought of dying once and felt good when done, so the running journey began. I realize I actually really love to run and running kept my life in balance, things were right with the world until the injury.

I may never win an age group award or be able to explain to my in laws why I get out of bed at 4:30am to run but there is something about that alone time with me and my maker and rejoicing in all the places I have seen because my leg took me there.

So Ultimate Swim, bike and run goals, may still be working on this at age 80, but at least should keep me from quiting;

1. Qualify for Boston
2. Run Boston
3. Break 7 hours in a 50k
4. Run a 50 Miler
5. Do a duathlon (distance is irrelevant)
6. Do a sprint Tri (Probably the most I can handle without drowning)
7. Run the Comrades Marathon in South Africa (Because it use to be on my birthday)

Evening workout today, just having problem rolling out of bed in the morning, so after work did Cathe 4Ds Back and Biceps and Kendall Hogan 10 mins abs. Planning my fall schedule, I think I have decided not to do a fall marathon, just not sure my body can handle it so will stick with the 2 HM and 5K, I will also probably add a 10K for next month.

Feeling much better today, most soreness seem to be in my left foot, although all the usual pain are still there but they really don't count. Did an easy kettlebell routine

10 1-hand swing L-R
10 1 hand clean L-R
10 1 -hand clean and military press L-R
10 1 hand bent over row L-R
5 Windmill L-R
10 2 hand swing
Also upper body routine with band

Recovery week with no running, spinning, jump rope or step climbing, will start training for the Buckeye HM and Akron HM next week

Buckeye Trail Summer 50K

I have been injured since November 07, did something to my hip, butt and hamstring on the left side while running the fall classic half marathon and things just went down hill from there on my lower body, couple of thousand dollars later just so I can continue running, I could have just waited it out like the initial doctor suggested couple of months to a year plus not quite sure but I wasn't willing to do that. So the question came up this week, why did I have to run this race this is based on the fact that Wednesday was the first time I could run straight without pain even thou I only did 2 miles. It came down to the fact that I had a choice.
I had the choice to sign up or not for the race, show up or not for the race, finish or not the race, but it still came down to the fact that I had a choice there are so many people in this world that don't get a choice or a say in what happens to their body or what attacks it, just like Michael so I ran the BT 50K with dedication in prayer.
I am not going to go into details about the race but will link to other runner's blog that will give more/better detail on the race as they post but will note the following;

1. The volunteer's were the best, felt like a queen at every aid station.
2. Breakfast was toast with peanut butter, drank mixed with water a packet of Orange Replenish, Lemon Propel and Red bush tea, ate 2 Gu and a packet of Cliff block, had chip and pretzel for the salt at the station since I switch to only water on the way back.
3. It was wonderful to see and meet so many runners, I love this sport one of the few where the hare, stallion, gazelle and the turtle can play together.
4. Ran/Walk the whole race by myself.
5. Still don't understand why people wear headphones during a trail run, it like you miss the whole purpose of being in nature.
6. Saw a mad black snake.
   
7. The post meal was definately worth finishing the race for. Thanks Chef Bill and Crew.
8. The markings were great, no chance of getting lost, thanks to Vertical Runner and Crew for putting on an excellent race.
   
9. Not finishing wasn't an option. :)

Finish Time: 8:07:23 134/156 okay a new 50K PR slightly better than winter, I may actually break 8 hours, if I can stay injury free and train. Crap that means I'm actually thinking of running another one. :)

Pictures courtesy of Brian, Jim and Lloyd

Blogs with more running detail
Dr T Cindy Duchossois Nathan DaisyDuc

What's Blooming Now-Daylilies

New Shoe

With the injury feeling better I decided to get new running shoes, since I could see the wear pattern in the current ones even thou they have less than 300 miles.

Mizuno Wave Inspire 4 - this is much lighter than the other shoes I had.

This is taper week for the Buckeye 50K, I always have mixed feeling about tapering, seems like I am resting too much and my body may forget how to run the race or not resting enough and will be too tired. Also every aches and pain always seem to surface.

Today yoga for leg from Yogamazing podcast just love this one.

Met with the Chiro Dr again today and explained how miserable yesterday's run was, he wasn't totally surprise since we had a tough session on Monday, did another session with more focus on my left glute and left. Felt much better after the session and headed off to the rec center for a quick run, warmed up with 12 mins on the arc trainer, then did 2 quick miles this was the first time in many months on the treadmill that I didn't feel like I need to stop and stress due to so much pain, I felt great, much better feeling than yesterday. Got home made dinner and took a nice ice bath.

Saturday

Voluteered for the Muddy Paws 5miles/10miles race from Pine Hollow, was aid station #2 stationed at Kendall Lake parking lot, it was hot and humidy and all the runners were soak head to toe, my intention was to do a 4-5 mile run afterwards but after being up since 5:30am and being in the sun half of the day, all I wanted to do when we got home was take a nap, by the time I woke up it was time to go to a friend's daughter graduation party, so consider it a rest day but I was good at the party, ate a little and only had water.

Sunday

Got up at 5am did 30 mins on the strpper and then got outside and ran 3 miles it was slow since by then it was already quite humid, took a couple of walk breaks, there was pain in my left inner thigh and knee, also pain in my right harmstring, finish off with runner-core cooldown.

Monday

Went to the dentist at 7:30am for cleaning and fixing of a broken filling, he suggested root canal which I decline, just fill it and let it be, so right now the tooth is sensitive to cold and heat. After teh dentist had to drop off a traditional material for sewing at the seamstress for a wedding in August, still need to sew a second one. 2:30pm was my second Active Release Technique, he focus on the right hamstring and the right inner thigh, after the treatment went to the rec center and 20 mins on the incline elliptical, 3 miles run and 10 mins on the stepper, got home made dinner, did some gardening and was able to go with the family for a 7:45pm showing of Hellboy 2.

Today
After work did 40 mins of Tom Holland Total Body Workout A and then 2 miles at the music school. This was a miserable run every thing on my left leg hurts for some reason, I just can't imagine how I was going to do 29 more but the good part was I felt better when I was done so at least if I have to run/walk I should be fine.

First session of ART with Dr. Keyes today, highly recommend him, it is so nice finding active Drs that you can talk shop with and who understand the importance of getting you back on your feet. The trigger point injection made a big difference not sure I would have allowed him to stretch me as well as he did today.

Before going to my appointment, did 45 mins of Spinerval ultra Core Conditioning, I really love this workout because it focus a lot more on single leg spinning so I can't cheat by using my stronger right leg. After the appointment stop at the rec center and got on the precor climber for 35 mins and then added some upper body machine weight work using a 12, 10, 8 rep routine.

So far been awake since midnight due to some problem I got called for at work, but since I couldn't sleep and had to come to work early I did Cathe Push Pull for strength workout at 2:30am finished it and got ready for work.

My leg was really much much better during the run yesterday, still some pain but not as bad. The intention is to work for about 12 hours today and then take Friday off.

New Year Resolution Midyear Review

1. Run first 50K - Done 1/26/08 Winter Buckeye.
2. Run 1st Marathon - Done 5/18/08 Cleveland Marathon
3. Improve Half Marathon time to 2:10 - Working on speed haven't done a half yet,
   
4. Lose 10 pounds by April 30 - Done, down 10 pounds by 3/30
5. Drop 1 inch across tummy (belly button) - Done, down 3 inches across.
6. Log workout on a consistent basis - Working on it
7. Log food - Not doing but having better control on what I eat.
8. Maintain blog - Working on it

So it seems like the first part of the year went great, I was able to accomplish most of my fitness goals even with the injury, the goals for the rest of the year are as follows

1. Improve HM time to 2:10, planning on Akron being the A race with the Buckeye HM as a training run.
2. Lose 10 lbs from check point on 3/30, so that will make it 20 lbs total for the year.
3. Maintain a yoga/pilates routine.
4. Log workout on a consistent basis
5. Maintain blog
   
6. Volunteer More
   

Well saw the Dr. yesterday and told him that I don't think the PT is working and what was plan B. Plan B was trigger point injection and I agreed to that, wow what a difference there is still slight pain but a whole lot better and I can even bend down now. He also recommend some ART so I may try to schedule that but now with the better flexibility and reduce pain in my left leg am not sure how to properly walk since I have been compensating for so long.

Yesterday was a quick upper body workout on the Bowflex. We had some nasty thunderstorm move in yesterday.

Today
AM: Mindy's Super Challenge Cycle for 45 mins

PM: 6 miles run
15 mins on the elliptical (warmup)
10 mins on the stepper (cooldown)
Leg workout on the machine
Abs from Abs TV including Jackie's 1-on-1 core program (not really sure I like it)

July Goals

Goal:
Strength 15
Flexibility 15
Cross Training 15
Run Minimum of 100 miles (averaging at least 20 miles a week due to injury)

Race:
Buckeye Summer 50K

Get new running shoes

June Recap

Turned 41

Strength Goal:12 Actual: 16
Flexibility Goal: 12 Actual: 9
Cross Training Goal:12 Actual: 7
Running Goal: Undetermined, will decided after doctor's visit on 6/9 Actual: 78.51 miles

Races:
Run 4 Research 10K on 6/7, Done
Yates 5K on 6/8 Done
Also schedule for this month is a gait analysis on 6/9. Done-everything is fine need to watch dropping my laft hip but I think that is from the injury.

Injury:
Left leg and butt still quite painful started PT and also got a 1hr massage.

Left for Chicago to spend the 4th with my inlaws and to celebrate my BIL turning 50, it was a wonderful time all in all and it is always nice to get the kids together. I went overboard as usual with the food, but got 2 workouts in including a 17 mile walk on the 4th before we went for the parade, I was so proud of myself got up at 5:30am, ate a light sandwich of peanut butter on whole wheat bread and made a light mix of gatorade. Started out running but was having too much pain in my left leg/hip so tried walking, walking was fine so did the next 15 miles walking. I was on a local bike path starting out in Lake Bluff, most of the runners/walkers/bikers are quite rude and I almost got ran over by the "wannabe tour the France biking group", no restroom on the trail so made my first shrub dash to pee and second time was able to stop at a very clean McDonald in Highwood, got back in time to join the family in Downtown Lake Bluff for the parade. Took Saturday and Sunday off as rest days.

Today went to the rec center after work and was able to get in 4.5 miles run, had severe shin pains but kind of think it may have been the treadmill so switch to another one and was much better.

IClimb Core Condition (really like this one) on the stepper
Cathe GS Back
Cathe GS Leg
3.38 Miles Run (Very Slow and tired but did it)