Tired this morning, so woke up late and only got in a partial workout

AM-Treadmill
Dynamic Flexibility

1 mile run - recovery pace (5.2mph-11.34)
3x400 meters(7.5mph -8:03) with 3 mins rest recovery pace
0.520 miles - 5:01
0.531 miles - 5:01
0.553 miles - 5.01
stetch

PM-Outdoor - use the Interval function on the Garmin and it made it very easy, goal was 8:03 pace, I just ran without really looking at the Garmin
0.77 mile (10:02 pace)
2x400meterwith 3 mins rest
0.25(8:18 pace) 3 mins recovery (11:20 pace)
0.25(7:52 pace) 3 mins recovery (10:50 pace)
1.27 miles back home (10:15 pace)

I guess it wasn't bad for a first outdoor speed workout, use the cul-de-sac by my house, it is slightly hilly and a almost perfect quarter mile and the Garmin function worked great just had to listen for the sound to change speed no excessive thinking involve.

Denis Austin 12 mins yoga stretch

AM

4 miles base pace today using Cardio Coach volume 3

~ 8 mins warm up and steady 4mph - 5.5mph (recovery - base)

~ 6 mins Challenge 1: 6x30s sprints (7.o-10k pace); 30 secs recovery (6.0mph-base pace) this was really a challenge since normally I would have dropped down to 5mph for recovery but felt fine at the top of my base pace.

~10 mins Challenge 2: Brief rest then 2x3mins hill with 1 min rest
1st 3% incline @ 6mph
2nd 4% incline @ 6.1 mph

~ 3 mins steady state 5mph - 6mph (base pace)

~3 mins 4x10sec sprints(8mph-.1 above 1 mile pace easier for quick change) with 30s rest (6mph)

~10 mins steady state (6.0mph 10k pace - 6.6mph HM pace)

4 mins 39:53 ave 9:52 pace

PM

20 mins on the stepper using IClimb 4

42 mins of Tom Holland Total Body workout

I woke up feeling great this morning then decided to tackle my workout after putting a load of laundry in, am amaze how much workout outfit I go through even with doing most of my workout at home.

Dynamic Flexibility

ICycle 12c (15mins) on the spin bike to warm up - I am still not a 100% and any outdoor run without at least 15 min on the bike to warm up tend to leave me in more pain.

8 miles @ average pace of 10:07 - 1:20:58 didn't do a good job of fueling before running and did none during the run because I know am good for 90mins but forgot this was 90mins total not just 90mins running. Goal time was 1:21:20 I used the virtual trainer on the Garmin for the first time and I think that really helped.

Mile 1: 10:23 158bpm
Mile 2: 11:02 154bpm
Mile 3: 9:58 158bpm
Mile 4: 10:04 162bpm
Mile 5: 10:00 161bpm
Mile 6: 10:18 160bpm
Mile 7: 10:07 164bpm
Mile 8: 9:01 170bpm

Yogamazing:Yoga for Runners
Yogamazing: Yoga for Neck and Shoulder

Ice bath and nap, actually fell asleep in the tub

With a 40% coupon from Borders I picked up Brad Hudson's Book Run Faster and the new issue of Runnin g times came in the mail today.

Today's workout was the 300 body weight workout by Alex Poole & Andrew Clark

Do 30 reps of the following:
Power Lunges
Inverted Row
Prisoner's Squat
Forward Lunges
Setups
Jumping Jacks
Pushups
Burpees
Side Lunges
24" Box Jump

Then I added on

10 1 legged box jump
7 chin ups (failure)
10 count chin up hold
20-12kg kettlebell 1 handed swing

I forgot to mention that this week was the start of the build 1 phase of the Brain Training for Runners by Matt Fitzgerald, I am really enjoying this program it is challenging but it is showing me that I am capable of doing more than I have been doing. This was the start of the week I was afraid of, the 400 meters and 1 mile intervals but this week so far has gone great, the target pace level I picked has been perfect for training, I know I was suppose to go at my current level but looking at the running paces they won't have been challenging and I won't have gotten any improvement. It is really nice having a pace to target and not just running too hard or too easy. Highly recommend the book.

The 400 meters interval went without a hitch on Tuesday and today for the first time I ran 1 continuous mile on my treadmill @7mph, no walk breaks, holding on and gasping for breath and with a 2 mins recovery did it again and was even able to speed up on the cool down mile.

So today's workout

Dynamic Flexibility

1 mile warm up @ recovery pace (5.0mph, being careful so I can do the 1 mile intervals)
2x1mile @10k pace (7mph)
2 mins recovery @ 5mph
1 mile cool down @ recovery pace (5.4mph, was so happy and still have some left in the tank)

Kathy Smith Ultimate Sculpt Core Conditioning (really love this 10 mins hit everything workout)

Was a sweaty mess when done even with the treadmill fan and standing fan neither could keep up.

An observation, I can no longer watch TV and run, it is just impossible somehow my mind drifts back to my body, taking inventory and checking form and when am not doing I zone out just enjoying the run, I even tried DVD today and had the same problem so now just have music playing in the background.

My husband has a collection of records and we bought one of those antique looking Cd/cassette/record player last year so now I get to go through them and relive some 70 & 80s music.

Am hoping I can get back on the trail next month, I really have miss that but I hate running on the trail by myself and I equally hate having people wait for me because am slowing them down.

I found a 10K in Pittsburgh, that I am planning on doing I just have to convince my family to be out the door by 6am, the main purpose of the trip is my son's overnight visit to Carnegie Mellon to help in his college decision, he was accepted there and the other 3 he applied to but we are still waiting for the financial packages. He does not check in till noon but the race is at 9:45am, it's about 2 and a half hours to the race site at South Park and it is for a good cause.

Barry's Bootcamp Fat Blaster Lower Body
Mission Specialist Upper Body Advanced

I decided to do my speed work on the treadmill, it works for me for now since I am having problem fitting things in after work especially with DH out of the country and the kids in various activities. I am also not sure my legs know what a 8:03 pace feels like yet. As with all my runs incline is at 1%.

Dynamic Warm up

1 mile warm up @ recovery 11:22

6x400 meters @ 3kpace (7.5mph) with 3 mins recovery @5-5.2mph

2:1+3 mins = 0.523
1:58+3mins = 0.504
1:58+3 mins = 0.503
1:59+3mins = 0.504
1:59+3mins = 0.505
1:59+3mins = 0.513

0.5 mile cool down due to time.

This was really enjoyable.

Thorough stretch on my own

6 miles today using Runerval 1.0 for the first 4 miles and was then on my own for the rest

5 mins warmup

3x1 min ON 1 min OFF base pace + 2 miles (use 5.5 for bp so 7.5mph, recovery at 4.0mph for 1st 3os and 5.0mph for 2nd 30s)

2 mins @ 5.5mph

3x1 min ON 1 min OFF base pace + 3 miles (use 5.0 for bp so 8.0mph, recovery at 4.0mph for 1st 3os and 5.0mph for 2nd 30s)

2 mins @ 5.5mph

4x45s On 45s OFF (BP = 6.0mph incline 2%, 3%, 4% and 5%)

2 mins @ 5.5mph

2x1min ON 1 min OFF (bp +3 = 8.0mph , 3% incline)

rest at 6mph

6 miles @ 64:11

Looking back at my training log this is the first time am able to do this DVD in his entirety without constantly modifying my base pace, this workout was still done with my training guideline, only exceeding my 1 ,ile base my .1 since it is easier to punch it in.

4 hours cleaning out the garden beds, hoping to get mulch within the next couple of weeks and then Yogamazing: Yoga for knees to work out the kinks.

My baby turn 18 today, he really has grown up to be a very wonderful young man and am so proud of him. For his birthday, he wanted a small get together with his friends to do the usual game and music, as a surprise I brought his PS3 downstairs to the family room and connect it to his father's (who is currently out of the country) 52" flat screen TV and surround sound system, wow it is loud and they are all in heaven.

I did 40 mins on the spin bike and then went for my scheduled 7 miles run at about 7:09pm after dilly dallying all day , my legs felt tired and heavy but I decided to take walk breaks if needed but don't quit since nothing was really hurting, I thing it was just the effect of a very busy week at work that involve constantly going between 4 floors.

Mile 1: 10:18 154bpm
Mile 2: 10:28 147bpm
Mile 3: 10:04 149bpm
Mile 4: 10:15 147bpm
Mile 5: 9:51 151bpm
Mile 6: 9:48 152bpm
Mile 7: 9:42 157bpm

7.08 miles average pace of 10:03

Finish off with yoga for runners

Cardio Coach Volume 6 with Candace Grasso, this one is no longer available but one of my favorite since the challenges are short and sweet. Run are a 1% incline unless indicated otherwise.

Warm up ~ 5: 30 4-5mph (recovery pace)

Steady State 1 ~ 3:38 mins 5.5mph (lower base pace)

Challenge 1 ~9:40 mins 5x3 1min sprints 7.5mph (3K pace) 1 min recovery - 5mph

Rest/recovery ~2 mins 5mph

Challenge 2 ~5:23 mins 5x4 30s sprints 7.9mph (1 mile pace) 40s recovery - 5mph

Steady State 2~ 3:04 - 5mph

Challenge 3 ~ 4:05 on a 3% incline
1 min @ 6.4mph (Marathon pace)
2 mins @ 6.6mph (HM pace)
1 min @ 7.0mph (10k pace)

Steady State 3 ~ 3 mins @ 5mph

Challenge 4 ~13 mins
2 mins @ 7.0mph (10k pace)
1 min @7.5mph (3k pace)
2 mins recovery -5mph
Repeat 2 more times

Cool down ~ 4 mins

Stretch with Coach Sean

Relaxation with Candace

5 miles avg pace: 10:08



Yesterday

Rest day yesterday, I was just mentally and physically done, didn't get a good night due to getting DH packed and ready for his trip. Dropped everyone off in the morning to school and airport, then had a hectic busy and work and the the youngest had a Jazz band concert that started at 7:30pm. Too tired in the morning and wiped out at night.

Putting a bandage on a process problem is never a good idea since they tend to come off or require more bandage at the most unoppurtune time. My bandaged process crack got a little big at 2:30am which means I got very little sleep.

I got out of bed late but was able to do my scheduled hill workout before I had to go in for my 9am conference call since I didn't bring any of the business information home. I did consider doing it after work but knowing that DH still have to finish packing for his trip tomorrow and nothing ever go smoothly, I just go up.

Dynamic Flexibility 10 per side

1 mile warm up @ 5.09mph (recovery pace)

5x90s @ 6% incline - 7.9mph (1 mile pace) with 2 mins recovery @ 4mph and I needed every single minute.

After doing 2 @6% incline felt like my form wasn't the greatest and I dropped the incline down to 4% for the last 3 and that was just perfect.

~1.6 miles average 5.73mph

1 mile cool down @ 5.39mph (recovery pace)

I was listening to Blaine Moore's interview of Tom Ryan during my run this morning.

Thorough stretch

Cardio Coach Vol 6 with Sean for my 5 mile run this morning, this is a fun challenging one since there really isn't that much rest.

Warm up ~ 5 mins 4-5.5mph (recovery to base pace)

Challenge 1 - Do all 3 without rest then rest and repeat
4x3mins - 6.0 mph (top of base pace)
4x2mins - 6.4 mph (Marathon pace)
4x1min - 7.0mph (10K pace)
2 mins rest - 5.5mph (bottom of base pace)

Steady State 1 ~3mins 5.5mph (base pace)

Challenge 2 - 5x1mins - 7.0mph (10k pace) with 1 min rest 5.5mph (base pace)

Steady State 2 ~3 mins 5.5mph (base pace)

Challenge 3 - 1 min 6 mph (base pace)
2 mins 6.6 mph (HM pace)
1 min 7.0mph (10k pace)

Cooldown / Stretch with Coach Sean

Random:

The plan is calling for track work starting next week Tuesday with 6x400meters @ 3k pace, well I have never done track or even remember running on a track, I have to decide if I want to venture into the unknown of track work or just stick to my treadmill, I do have access to a track actually 2 just not sure I know what to do or if I can run as fast as the plan calls for without the push of the treadmill.

With it staying light out longer, I will like to get some run in in the evening but I really don't want to forgo my morning run since I think I mentally just need that and I never know what my kids are going to come up with after school that needs done or ---- so I may start adding 2-3 miles after work just easy run to enjoy the weather when ever I am able to squeeze it in.

Time to clean up the garden beds, need to get the roses ready for the new seasons.

PM
Well never got a chance to run after work, one kid had a church small group meeting he had to get, another a crisis that involved a trip to Game Stop, DH stuff he needs help with before his oversea trip on Wednesday and the cherry on top was my operators calling because they had a problem in the plant.

I finally just decided on 20 mins on the spin bike and Barry Chest and Abs, the 40 mins workout took me 75 mins to complete due to all the start and stopping that was required but I finished and my chest hurt from all those pushups.

Haaa life is good and my plant problem will still be waiting for me in the morning since I just put a bandage on it for now.

Backyard view around 6:30pm today, took the picture from the inside of the house since I didn't want to scare it off, it hung around for a good 15mins.

Today's workout was Barry's Bootcamp Total Body Body weight workout, this is a very challenging workout even though no weight is used, it starts out with 2 mins wall sit, how fun is that. :)

St Malachi 5 Miler

Got up at 7pm so as to have plenty of time to get my youngest to his SAT at 7:45am, I didn't have an appetite so didn't eat anything wasn't a problem since it is a 5 miler and I normally train without breakfast in the morning.

Got downtown about 8:45am and was able to find a very good parking space across from the church, sat in my car till about 9:15am then jog over to cheer in the 2 miler. The warmup was about .3 miles then jogged in place for about 15mins while I cheered on the 2 milers, there were a lot of inner city kids running the 2 miler and that was a very good thing to see especially the pride in their faces when they realize they are really going to finish.

It was a lot colder than I was expecting but after the jog the church did consider taking off my jacket but I wasn't in the mood to jog back to my car. Met up with Sara about 9:40am and decide to play it by hear about what to do about the race. Not quite sure when the race started just saw people moving and moved along with them, took over 1 min to cross the start line, the course was hillier than I was expecting but I was able to run all of them, one thing that was weird was the up hill really have no downhill and even when you came back around it still felt like a hill. Hated running on the grates on the bridges, so on the way back used the sidewalk of the bridges instead.

I ran with Sara for the first 1.5 miles and then realized that she was probably running faster than she has trained even thou I was running her pace and told her she needed to slow down, and we also decided she needed to run/walk the hills so as to avoid burning out since this is her longest race and the goal is just to finish. Lets not forget the nasty hill at the finish.

There was quite a bit of ice and snow on the course and no spectator, skipped the single water station and kept on moving, had to tight my shoe between mile 3 and 4 first time that has happened. The race stayed crowded through out, felt like I was dodging people to the finish.

mile 1: 10:30 148bpm
mile 2: 9:59 150bpm
mile 3: 9:44 150bpm
mile 4: 9:22 165bpm
mile 5: 9:15 168bpm

My Garmin indicated 49:29 pace of 9:48 for 5:05 miles, final result are posted 49:07 9:49 pace and I have a new PR. My only other 5 miler was the Turkey Trot last November which I ran in 50:06 @ 10:01 pace.

Ran back to find Sara after I was done, she was about mile 4.5 and now have to face the last hill, she finished strong in 55:31 which was great since she was hoping to finish in under 1hr, we jogged around the block to cool down.

Got back home and did Yogamazing:Yoga for Runners, I highly recommend this free podcast that you can get from itune it stretches every possible leg muscle and shoulder. Slight pain in the left butt cheek and knee but felt better after the yoga and will be iceing and using the massage stick before bed.

Easy strength workout today, Kathy Smith Ultimate Sculpt, simple but effective and I love all the directional lunges and one legged workout.
DH picked up my race packet from McCarthy's today since he works downtown Cleveland , this gives me plenty of time to get to the race start tomorrow instead of rushing after dropping the youngest off at his SAT, should be finished in plenty of time to pick him up at 1pm.

Cardio Coach with Sean O'Malley

Cardio Coach with Sean O’Malley

A lot of people complain about running on the treadmill due to boredom and I always wish there was a way I could introduce them to Sean’s program. I can credit CC as one of the program that has kept me running even on vacations, I love trying CC out on a new treadmill at a different location.

This is just such a great program, the music matches the pace perfectly, when coach tells you to run it is almost impossible to walk since the music pushes you on and you just feel like you are not giving it your all. I have yet to really find a program that works as perfectly as CC does, Sean is having a great sale right now for many different reasons and I feel for $4.95 this will be a great way to have people try out the program. Download just one to try it out and I bet you will be back for more. To top it off Sean is really an all round great guy with one of the best voice to coach you through a run.

I really wanted to stay in bed this morning it was so warm and coozy, but got up anyway for my scheduled 4.5miles run through the Serengeti, nothing puck you up like deciding whether to eat or be eating.

Cardio Coach Volume 5 is an expedition through the Serengeti, and you have to decide to either be a gazelle or a lion, today I was a gazelle avoiding being the lion’s lunch.

Warm up (~5 mins) 4-5.5mph (recovery pace)
Steady state 1 (~3mins) 5.5 – 5.8mph (base pace)
Challenge 1(~17mins) 3x4mins (6.4mph-marathon pace) -2 mins rest (5.5mph -base)
Steady State 2 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 2 (~10 mins) 6x1min sprints (7.5mph – 3k pace) 30seconds rest (4mph)
Steady State 3 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 3 (~8 mins) 4x30seconds (8mph – 1 mile pace) – 90sec rest (5.0 – 5.5mph)
4.5miles average pace 5.9 mph (base)

You really have to experience your own run through the Serengeti, the workout speed are picked by you based on % of heart rate max or zone or whatever you have set up to run different paces. The music changes so drastic that you will know if the lion is on the hunt or if you have time to relax. Each program is a different track so you can rearrange the workout the way you want or if you have multiple like I do string a couple of programs together for a super challenge.

Did Dynamic Flexibility from Brain Training for Runners (really love the book) and ended with a stretch from Coach.

Still dragging but getting much better, got up late this morning and was able to squeeze in Barry's Bootcamp Shoulders and Back with Joey before work. After work did Jillian's Level 1 workout from the 30 day shred DVD with my son and we also work on some back flexibility for his high jump. Am really enjoying working out with him, hopefully this is something he will keep up with when he goes to college so as to minimize his freshman 15 pound gain.
Some tightness in my left hamstring, no pain, will have to see the next time I do Nadia workout if it is just muscle soreness.
First race of the year is coming up Saturday but I may not race it even though I would love to see how much I have improved over thanksgiving 5M but am running with Sara and this will be her longest distance to date so I will probably stick with her to make sure she finish strong so she can stay a runner, her goal is to run a HM this year but am trying to get her there slowly.
Am considering the spirit of Columbus and Spirit of Pittsburg HM for this year seems like they will be fun races and not too expensive.

Dynamic Flexibility

1 mile @ recovery pace (12:10 pace)
Hill Training 4x90s@6% incline 7.9mph 2 mins recovery (ended up with 1.5 miles-average pace of 10:46)
1 mile @ recovery pace (11:12 pace)

Barry's Bootcamp Butt and Legs - wow this really hurt

Well, there was no way I was getting up this morning to workout, had my usual reaction to Monday after day light saving time change like a ton of brick fell on me but after work I took advantage of it by going for my run outdoors after doing a 15 mins warmup on the bike. Ran 5.19 miles at a 9:47 pace, I was surprise I was able to keep a pace below 10 for the whole run. Got back home and did Barry's Bootcamp Arms and Abs with my 17 year old son as part of his upper body training for track, all I can say is that his triceps are going to be very sore tomorrow, finish with a very nice stretch, now off to eat and ice.

Saturday

I had all the intention of running outside but upon getting up realize it was pouring rain so rolled back into bed and hope the rain will stop about 1 hour later it did and I got dressed but by the time I was done it was raining again. I have no problem running in the rain but my neighbors always think I need a ride since nobody in the right mind will willing run in the rain. Ended up on the treadmill and tried out Serena's running nike+ workout, the workout was really nice spontaneous speed work with varying duration, when I was done the rain had stopped so I went for a quick 1 miler around the block and still ended up being cut in the rain. Finish the whole thing up with Yogamazing Yoga for Runners.

We had so much going on and ended up going late to Columbus for the Arnold Classic, I love the energy and the freebies are incredible. There is nothing like seeing former and current bodybuilding Champions both male and female, also all the champion wannabe, I also noticed that they are beginning to add cardio machine to the mix and talking about supplements for endurance athletes.

Sunday

Supreme Pilate Accelerated body Sculpting, was almost late for church completely forgot about springing forward.

I really have been staying on top of my training just been very busy with life/work to update blog.

Tuesday (Hill Repetitions)
Dynamic Flexibility
1.5 miles @ easy pace (average 11:23 pace)
3x1min Hill @1mile pace (7:38) w/2mins recovery (1 mile - avg 12:53 pace)
1.5 miles @easy pace (avg. 11:14pace)
The hardest part is really keeping the easy pace easy so as to be able to run the 1 mile pace with proper form.

Wednesday
Cathe Push Pull for a quick total body workout.

Thursday (Fartlek)
Dynamic Flexibility
3 miles @ base pace with 3x1min intervals @ 1-mile pace sprinkled in (avg. 10:08) Base pace is 10:51 - 9:54
Barry Bootcamp Butt & Legs

Then I have to rush to get to my friend's second chemo, this went much better than the first and hopefully she has a much better weekend.

Friday
Barry Bootcamp Arms & Abs

This is the Arnold's Classic weekend in Columbus and I have always look forward to it every year. It si a chance to meet alot of famous bodybuilders and trainers and also get lots of free sample from just about every nutrition/supplement company in the country.

End of Base Week

Today is the start of the recovery week for the base phase, the program don't look any easier for this week just a shorter long run. So far I am liking the program, knowing what pace to run and having a running goal/program means I am challenging myself more and not just running at a constant easy pace.
I didn't do very good on the strength training when I went to longer workouts, with my work schedule and needing extra sleep due to winter depression, it just wasn't working. So for March, I am going to do the Original Barry's Bootcamp Five day Academy since this are short strength workout that target different parts of the body and will add in the lower body routine from the Fat Blaster series just like how that hits my glute muscle.

Today 3 miles @10:38 pace
Barry's Chest and Abs