This is turning out to be a very sluggish week for me, just physically and mentally tired.

KB workout
10 one hand swing L R 12kg
10 clean L R 12kg
10 military press L,R 12kg
10 sot press L,R 12kg
10 1-arm row L,R 16kg
10 side press L,R 15#
10 Renegade row L,R 25#
20 hand to hand swing
2x5 pull ups
2x10 knee raise

Sunday: Rest day, house full of guest

Monday: Cathe Abs on Stability Ball + 80 1-arm swing + 20 hand to hand swing

Just tired, bump on right knee + pain in left hip

Friday:

1 min jump rope
1 min side to side high knee
1 min rest
Repeat 3x

Giant Set
Ballet Squat 4x10- 25# DB
DB Lunge - 4x10 - 25#
2 arm row 4x10 - 25#
DB Flye on Stability ball - 4x10 - 25#
1 min rest

Bent over Row 4x10 - 12#
Standing Calf raise 4x25 - 25#
Hammer Curl 4x10 - 25#
Lying DB extension - 4x10 25#
1 min rest

Pull up 4x5
Knee raise 4x10
Ab on ball


Saturday:
Took my car over to the dealer at 8am for oil change, while they were changing the oil went for my 5 mile run in Streetsboro, one thing that I notice during my run is that there is about every single fast food joint on Route 14 including the new sonic.

M1: 11:28 151bpm pain in left hip walked for about 3 mins
M2: 10:54 158bpm
M3: 11:02 159bpm Out of sidewalk running on the side of the road, soft
M4: 11:09 155bpm
M5: 9:57 160bpm

No stride out today had to get back hole for some cleaning expecting guest for the weekend.

Not really going in the right direction, time for the 5+ miles below but this is the first week with the 7 miles twice midweek, so hopefully time improve with my body adjusting.

10/25 54:45 10:53
10/18 53:38 10:27
10/4 52:23 10:28

AM: 45mins on the stepper

PM: 1 hour on the elliptical-hill+speed (5.30 miles)

Tempo + Speed Interval on the treadmill

5 mins @ 5.5mph
1 min recovery
5 mins @6.3mph
1 min recovery
5 mins @5.5mph
1 min recovery
1 min @ 7.0 mph
1 min recovery
1 min @ 7.1 mph
1 min recovery
1 min @ 7.2 mph
2 mins recovery to finish (2.1 miles)
stretch

Cathe Butts & Guts did the standing leg and abs premix portion, probably not really giving my leg a break so did most of the workout using body weight. Pain in left butt/knee but not as severe as I was expecting based on the workout I did yesterday.

AM: Spinerval Ultra Core Conditioning on Spinning bike, for the final all out Ab work did plank, med ball slam and side planks

PM: 1 hour on the elliptical-hill+speed (5.43 miles)

Tempo + Speed Interval on the treadmill

5 mins @ 5.5mph
1 min recovery
5 mins @6.3mph
1 min recovery
5 mins @5.5mph
1 min recovery
3x1 min @ 7.0mph
1 min recovery
2 mins recovery to finish (2.19 miles)
stretch

I like this tempo+speed format better using time instead of going for distance, so I will try to do this twice a week, the goal will be to take the recovery min out and run it all the way through then I can go up in speed or increase time and start all over.

Slight twinge in both legs

Yesterday, Ab workout and some stretching

Today
Jump rope 1 min
Side to side high knee 1 min
1 min rest
repeat 3x


Giant set
Squat 16kg KB 4x10
stiff legged deadlift 16kg KB 4x10
2- arm row 16 kg KB 4x10
1 min rest

DB Shoulder press 20# 4x10
Calf raise 20# DB 4x25
DB Curl 20# 4x10
Overhead DB extension 20# 4x10

4x5 pullups
4x10 hanging knee raise
Ab work on stability ball

stretch

Saturday I had no desire to get out of bed, I was physically and mentally tired, all I wanted to do was watch movies and drink my tea but by 3pm, my youngest needed a ride to the library for his anime meeting, so I figure I may as well go for my run. Did the usual Solon to Twinsburg route

M1: 10:45 172BPM
M2: 10:25 184BPM
M3: 10:41 176BPM
M4:10:33 182BPM
M5: 10:05 176BPM
M6: 0.13 MILES 8:42 180BPM

My heart rate is higher than usual, i ran by feel and didn't look at my garmin throughout the run, when I got back to Solon, I picked a flat walking path behind the bleachers to do stride outs

1. 315ft 24sec 6:49 139bpm
2. 268ft 22sec 7:28 159bpm
3. 351ft 22sec 5:43 151bpm
4. 300ft 22sec 6:38 155bpm
5. 371ft 23sec 5:31 168bpm

Thorough stretch in the corner at the library while waiting for my son, too cold outside.

Friday
Woke up early to get this workout in before heading to Columbus to OSU's honor day program with my college bound kid, didn't get a chance to go to the marathon expo had to be back in time for my son's last band home game performance. During the last home game performance is the senior show and we also get to walk my son down the football field.

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3 times

Superset
2 arm row 3x10 - 16kg
Flat DB Fly 3x10 - 20#DB
Mountain Climber 3x10
Dumbbell Row 3x10 20#L,R
1 min rest

Bent Over Lateral Raise 3x10 - 10,12,12#
Standing Calf raise 3x25 16kg KB
Mountain Climber 3x20
Kettle bell Clean 3x10 L,R
1 min rest

Hammer Curl 3x10 25# DB
Lying DB Extension 3x10 25#DB
Mountain Climber 3x30
KB Windmill 3x5 L,R 12Kg
1 min rest

Ballet Squat 3x10 16kg KB
Dumbbell Lunge 3x10 16kg KB
Mountain Climber 3x40
KB Swing 3x10
1 min rest

Pull up 2x5
Ab workout

Knee up 2x12

Hard time sleeping last night so after tossing and turning, I got up at 1:30am and came down to the basement to catch up on some reading and workout. Cardioball Express workout and IClimb Surprise on the stepper. Got back into bed at 4:45am and slept till 6:30am.

Heading off to OSU for a Honors program college visit, so maybe able to sneak a peak at the Columbus Marathon's Expo before we have to be back for the Senior's band performance.

I now have the MRI scheduled, my lower body just hurts even without running, really got to find out what is truly causing the pain, every thing that I try helps but the pain does not go away.

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3x

Squat 3x10 16kg KB
Lunges 3x10 16Kg KB
Mountain Climbers 3x10
KB Swing 3x10 16Kg
1 min rest

Ballet Squat 3x10 16kg KB
Stiff legged Deadlift 3x10 16kg KB
Mountain Climber 3x20
KB Swing 3x20 16kg
1 min rest

Calf raises 3x25 16Kg KB
Upright Row 3x10 20kg KB
Mountain Climber 3x30
KB Swing 3x30 12kg
1 min rest

Calf Raises toe in 3x25 16kg KB
Triceps Kickback 3x10 25# DB
Mountain Climber 3x40
Kb Swing 3x10 20kg KB
1 min rest

2x5 Pull-ups
3x10 knee raise
Ab work

Stretch

Currently still mentally and physically tired and with my hectic schedule of early to work late to get out, I am not getting my runs in, I need to really focus and get a treadmill I just need to get back into my early runs before the day starts, after work is just not working.

Today 1 hr spinning with Mindy Mylrea Super Cycle, hills, interval, speed all included, really push myself, love spinning in private can grunt and yell to get where I what to be or feel I am capable of getting to.

Took Saturday due to a round trip college visit to Miami University in Oxford and come Sunday I was just mentally and physically tired.

Today:
1 min jump rope, second round did 1 legged 30 sec each
1 min running in place with high knee
1 min rest
Repeat 3x

Superset
One Arm Row-20kg - 3x10
Pushup on toe-3x10
Mountain Climber 3x10
One Hand Swing 3x10 L,R 12kg KB
1 min rest

Dumbbell Shoulder Press - 12,20,20-3x10
Standing Calf Raise- 16kg KB-3x25
Mountain Climber 3x20
Hand to Hand Swing 3x20-12Kg KB
1 min rest

Dumbbell Curl -20kg -3x10
Overhead Extension 25# 3x10
Mountain Climber 3x30
Hand to Hand Swing 3x30-12kg KB
1 min rest

Dumbbell Squat - 16kgKB 3x10
Stiff legged Deadlift - 16kg KB -3x10
Mountain Climber 3x40
Hand to Hand Swing 3x40-12kg KB
1 min rest

2x5 pullups
Knee raises 3x10
Ab workout

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3 times

Superset
2 arm row 3x12 - 16kg
Flat DB Fly 3x12 - 20#DB
Mountain Climber 3x10
1 min rest

Bent Over Lateral Raise 3x12 - 10,12,12#
Standing Calf raise 3x25 16kg KB
Mountain Climber 3x20
1 min rest

Hammer Curl 3x12 20# DB
Lying DB Extension 3x12 25#DB
Mountain Climber 3x30
1 min rest

Ballet Squat 3x12 25# DB
Dumbbell Lunge 3x12 25# DB
Mountain Climber 3x40
1 min rest

Pull up 2x5
Knee up 2x12

Had difficulty sleepy finally gave up at 3am, did some chores and then got on the stepper for 33 mins. My plan was to get in my speed workout done after work but I am doing a pilot plant charge today and didn't leave until after 7pm and I was on my feet all day and the thought of going to the rec center to change and run just wasn't appealing. I did something to my neck because it was very sore and stiff yesterday, applied some heat to it and it is much better today. Extremely tired off to bed since I have to finish up that charge tomorrow.

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3x

Squat 3x12 16kg KB
Lunges 3x12 16Kg KB
Mountain Climbers 2x10
1 min rest

Ballet Squat 3x12 16kg KB
Stiff legged Deadlift 3x12 16krKB
Mountain Climber 2x20
1 min rest

Calf raises 3x25 16Kg KB
Upright Row 3x12 22# body bar
Mountain Climber 3x30
1 min rest

Calf Raises toe in 3x25 16kg KB
Trcicep Kickback 3x12 25# DB
Mountain Climber 3x40
1 min rest

2x5 Pullups
2x50 hand to hand 12kg KB swing
2x12 knee raise

Stretch

October Goals

The goal for October is really simple since my body is still not 100% so we are going for quality not quantity.

3 runs a week-

Tempo (Treadmill) - 2 miles @6mph, only change after I can stay at 2 miles for 2 sessions.
Speed (Treadmill/Outdoor) - 3 miles Using Cardio Coach or Itrain
Long Run (Outdoor) - 5 miles goal is to get to 50 mins or lower. (Currently 52:23)

3 Strength Training using the Body Sculpting Bible for Women Workout + 100 Kettlebell swing

2-3 Cross Training on the stepper or Spinning bike per week

3-4 Yoga or Pilates per week

Woke up feeling great today, so got out of bed and did Mindy's Cycle Circuit which is a combination of Spinning and minimal strength work using the gliding disc and tubing. I really push myself on the spinning and that is something I am really going to start seriously focusing on, I already push my self hard with weight training but feel that I need to bring the same intensity to my Cardio
workout.

After work went to the rec center to run my 2 miles on the treadmill, picked the tempo program and have it setup to run 3 miles with a max tempo speed of 6mph. Warm up went from 4.0 - 5.5, then the 6mph tempo start with each segment being 2.04, did 2 then had to stretch out my left shin and hip, then another 2 then a stretch, then was able to do 4 then another 4 which included the first 2 cooldown segment. So the goal will be to be able to run the whole tempo segment without stopping. It is really a weird frustrating feeling my right leg feels great no ache, pain or fatigue while my left well a complete 360.

Yogamazing: Yoga for butt and thighs

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3x

Superset
kettlebell double Arm Row-16kg - 3x12
Pushup on toe-3x12
1 min rest

Dumbbell Shoulder Press - 12kg-3x12
Standing Calf Raise- 16kg KB-3x25
1 min rest

Dumbbell Curl -20kg -3x12
Overhead Extension 25# 3x12
1 min rest

Dumbbell Squat - 16kgKB 3x12
Stiff legged deadlift - 16kg KB -3x12
1 min rest

2x5 pullups
Knee raises 12
Ab workout

Then workout with my son

later 100 hand to hand kettlebell swing using 12kg KB

Yogamazing Yoga for Runners

Saw the Sport Dr. today since I believe I am still having too much pain, he is thinking may be something with my back I kind of disagree and think I may actually have a fracture in my hip somewhere due to the way the pain is. He wants a spine MRI done but I think my spine is fine and I want a hip MRI done, so will end of getting a hip/pelvis with Spine MRI but all this may not happen if the cost is too high checking with the insurance company tomorrow, the last MRI I did cost over $1000 out of pocket (HSA account) since I have a high deductible insurance.

Saturday 5 mile run from Solon Baseball field on Route 91 to Twinsburg Fire station on Glenwood, I actually parked the car at the Solon Library since I dropped my youngest off there for his Anime/Manga club meeting, then I walked over to warm up.

M1: 10:48 156bpm
M2: 11:01 155bpm
M3: 10:57 158pbm
M4: 9:31 165bpm
M5: 10:03 165bpm

So I ran the 5 miles in 52:23 for an avg pace of 10:28, last 5 miler was on Aug 4 in 54:51 for avg. pace of 10:57

Got back home did Cathe Butt and Guts floor work section + some abs then got dressed and went out to celebrate Nigeria's Independence day at the Civic Center in Mayfield.

Sunday Rest Day

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3x

2 arm row 16kg KB 2x15
Flat DB Fly 20# 2x15
Mountain Climbers 2x20
1 min rest

Bent over lateral raise 10# 2x15
Standing Calf raise 20# 2x25
Mountain Climber 2x30
1 min rest

Hammer Curl 20# 2x15
Lying Db Extension 25# 2x15
Mountain Climber 2x40
1 min rest

Ballet Squat 25# 2x15
Dumber Lunge 25# 2x15
Mountain Climber 2x50
1 min rest

Pull up 2x5
Crunches 50

Thorough stretch

PM: Did some strength training with my 17 year old son, he wants to build some muscle and lean out a little bit.

9 Weeks from Today

With a reminder from Dave Whitley RKC Thanksgiving is 9 weeks from today which means

Along with turkey, dressing and mashed potatoes
it is traditionally the
beginning of a a seven week period of overeating
and skipping workouts.

The official beginning of the time that leaves
most people sliding into the new
year in horrible shape, feeling miserable,  only
to begin the cycle anew on January 1.

His plan is to come up with a Performance and Nutritional goal
for the rest of the year so as to help control the holiday binge
and backsliding.

Performance Goal:

1. Do Body Sculpting Bible for Women Strength program through the end of the year.
2. Run 5 miles in under 50 mins.
   
3. Do 1000 kettlebell swing.
   

Nutritional Goal:

1. Weigh out food.
2. Make lunch for the week on weekend, packed to go.
3. Follow Isabel De Los Rios meal plan for 6 weeks.

Today's workout was Gaiam Cardio Burn (balance ball workout) it was nice since it included a lot of one legged routine + core work.

When I woke up this morning the first thing that came to mind was that I want to run the Pittsburgh Marathon and Winter BK 50K, this is funny since my goal for next year was to keep the mileage low so has to completely heal my body but I think my mind finds that unacceptable. I am having better range of motion on my left side and very minimal pain when changing from sitting to standing. I made an appoint with the sport MD to discuss alternative treatment and to make sure I am on the right healing part.

BSBW 14 Day Body Sculpting Workout #1 Day 2

1 min jump rope (Broke the jump rope by the second round was able to tight a knot to hold it together but need to start hunting for a new one)
1 min running in place with high knee (I am amaze at how hard this is and how breathless I get by the end of the 1 min.
1 min rest
Repeat 3x

Superset
DB Squat 2x15 25#
DB Lunge 2x15 25#
Mountain Climber 2x20
1 min rest

Ballet Squat 2x15 25#
Stiff Legged DB 2x15 25#
Mountain Climber 2x15
1 min rest

Elevated standing calf raise 2x15
Bent over Row 2x15 barbell - 60#
Mountain climber 2x20
1 min rest

Upright Row 2x15 body bar 22#
Mountain Climber 2x20
1 min rest

Standing calf raise 2x20 25#
Triceps Kickback 2x15 25#
Mountain Climber 2x20
1 min rest

Hanging Leg Raise 2x15

Pullup 5

Thorough stretch.

PM: Shiva Rea Yoga (not my cup of tea)