Thinks have been abit hectic lately but I am still trying to follow my training program as much as possible. Occasionally am breaking up the runs to fit it in but none the less getting it in. A minor set back with my left leg and butt not quite sure what trigger except for the fact that I am not stretching and icing after workout or before bed as I was doing earlier in the month and also not strength training as much due to lack of time.
So after reviewing my training log, stretching needs to be priority even if I have to cut the workout short also go back to short strength routine until things calm down at work and my life gets back to normal.

Took Monday and Tuesday off due to work and life, just too much going and I was feeling run down. Working out probably would have help but I needed sleep more.

Today:
Dynamic Flexibility
1.5 miles @ Recovery pace warm up
4x30s@10% incline 7mph with 2 mins re overy
1.5 miles @ recovery pace cool down
Kathy Smith Ultimate Sculpt Core and Stretch

1st outdoor run of the year

Eventually, convince myself to run outdoor today, not sure why I have been reluctant to go outside none the less the run was great with a temperature of 27 and snowflakes falling all around me. The run went better than expected and even thou I have on the treadmill for the past couple of weeks, my legs felt were wonderful and my aerobic capacity and pace seems to have improved significantly. 3.6miles Average pace: 9:43 Average HR: 156 Slightly faster than base pace.

Did 20 mins on the Spin bike as warm up and finish off with 25 mins of Namaste Yoga.

Quick trip to Columbus today, after dropping my husband off at the airport since he was on his way to China, my son was testing for a college scholarship. We got back around 8pm, stopped over the Lodi Outlet Reebok store where I picked up 2 running top, well they were BOGO so how can I pass that up.
After dinner and an episode of Gray's Anatomy, got on the treadmill for my 4 miles run, use Cardio Coach 3 with Sean O'Malley, this are great to beat boredom, I kept the workout within my base pace range of 5.5 - 6.1, levels 1& 2 = 5.5 and levels 3&4 = 6.0 Average pace 5.72mph.

Hope you all had a great Valentine Day.

Dynamic Flexibility

3 miles @ 5.5 - 6.1mph with 2x30 @ 7.9mph thrown in

Jari Love Ripped to Core (total pounds used, dumbbell only)

Side Squat + Backwards Lunges 24#
Spider + Push ups
Chest Press with Hip Raise 24#
Bent Leg dead lift + Bicep Curl 24#
Wide Squat + Upright Row 24#
Stiff Legged Dead lift + Lateral Row 24#
Squat with lateral raise + narrow squat with anterior raise 16#
Step ups + overhead press 16#
Triceps push ups + kickback with core work 8#
Abs
Stretch

Brain Training for Runner Core Workout 1
Lying Hip Abduction 15# -15
Lying Hip Abduction Advanced 15# - 15
Cook Hip Lift -15
Kneeling Overhead Draw in-15
Knee Fall-out-15

Squat Jumps -15
Tuck jump - 15

20 mins IClimb on the aerostepper

14 mins stretch using Istretch 9c

Dynamic Flexibility
Tilt Walk -10/side
Zombies - 10/side
Trunk Rotation-10/side
Lunge Walk-10/side
Lateral Lunges-10/side
Forward Leg Swing-10/side
Lateral Leg Swing-10/side
Heel Bounce-20/side

Recovery Run + Hill
1.5 miles @5.0mph
1x30s @10%incline-7mph
1.5 miles @5.0mph
Stretch

3.1miles-36:57 (5.03mph/11:55 pace)

St Malachi 5 miles and Hermes 10 miles both fit perfectly into the training schedule, so I will be signing up for them.

Well, day 1 didn't go as planned was suppose to run 3 miles at a 10:51 pace but ended up at a 10:59 pace. Still need to work on proper pacing, so I can finish up where I am suppose to be. Starting at a lower speed but slowly getting to where I have to be and holding for the miles duration. It was hard not to make this into a speed/interval workout.

1 legged hop 20s
No arm running 20s

P90X: Stretch X, just what I needed.

Did a quick workout today Kathy Smith Ultimate Sculpt before ending off to Solon High School to help with the Science Olympiad competition. I always enjoy hanging with the kids and it was wonderful seeing all the seniors from the other schools this year since I have known most of them since 8th grade.

Training Plan/Goal

I have been reading Matt Fitzgerald Brain Training for Runners and really like it, so I am going to try the level 1 Half Marathon training program, I really do not have any race in mind but I need something formal to follow just so I am not just doing hard workout which looking at my log that is all I have been doing and that will be setting my self up for injury again.

So what I did is look at my best time for 5K, 1oK, HM and Marathon and then decide on where I want to be within reason. Below are my current best times

5K 29:56
10K 1:06:12 Trail, got lost twice
HM 2:15:10 2 weeks after another hilly HM
Marathon 4:55:06 Walked most of 2nd half due to current injury

Goal:
5K 25:46
10K 53:29
HM 1:58:34
Marathon 4:04:50

So I am going from a target pace level of 49-50 to 43, anything lower I believe will not be challenging with those target goal my running paces are

Recovery 12.12 - 10.52
Base 10.51 - 9.54
Marathon 9.20
HM 9.02
10K 8.36
5K 8.17
3K 8.03
1 mile 7.38

Am going to start the training on 2/9 with Saturday for the long runs and not Sunday, I will add in races to be at the miles needed for the long run or below.

Itri Cycle 15 mins on spin bike
Itri Tread D +

3 mins @8mph/2mins recovery @4mph
3mins @ 7mph/1min recovery @ 4mph
3mins @ 6.5 mph/2 mins recovery @ 4mph
80s @ 9mph

Total miles 3

I am getting better at massaging and foam rolling my lower body to minimize and help move the pain along, not sure if I will ever be able to run with out pain but for now it is very managable. Both Dr. has indicated that running and working out is not going to make it any worse and resting is not needed anymore just need to manage the pain. I do not take pain pills unless when absolutely needed which in most cases applying ice had worked better to numb the pain.

Jari Love Ripped (am)

Strong Bear (pm)

I spend 21 hours at work yesterday and was amaze at the following, I wasn't tired, sleepy or out of it and no caffeine either. I was moving around quite a bit continuously up and down stairs and was expecting myself to crash or lose focus but it never happened, no junk food either I packed enough healthy food and snack . Got back home at 4am, slept till 6:30am and got up to see the kids before school since I basically didn't see them all of yesterday. The product result wasn't as I was expecting so unfortunately I may have to do it again soon, this is a really big business opportunity for my company, so there is a lot of pressure to get it right.

Today's workout;
ICycle Interval on Spinning Bike, this is really good since it included both speed and hill interval.
2 miles at 19:56 this may be the best for now until I build my base back up properly, then will try for the 18 mins quest. Total miles ran was 3 miles.
Yogamazing: Yoga for butt and thigh

1 arm KB swing 12kg 3x10
1 arm snatch 12kg 3x10
Barry's Mission Specialist Upper body Advanced short nice 12 mins workout.

Still at work

Still on the 18 mins quest, which is looking more unlike as the days go by. Warm up with the 300 BW workout in ____ probably my fastest so far, then on to the treadmill 2 miles in 20:30 not the fastest, ended up with 3 miles total. Did 5x30 secs @9mph my legs actually felt better but my body object.
Working another 16 hours tomorrow to get in a special experimental charge, not sure if I can get a workout in, maybe I will take my 12kg KB to work, got to do something to kill the time when everyone leaves.

Easy day today Winsor Pilate Power Sculpting for Beginner, this is a very nice easy to follow band workout.