Woke up feeling great no aches or pain so off to the basement to tackle today's scheduled workout. Thursday I consider the hard day, it is the only dat that I dread(well that is a strong word) but love the feeling of accomplishment when done. Today 2 mile Tempo run at 10K pace

Dynamic Flexibility

1 mile warmup @ 4-5.3mph
2miles @ 7.0mph
1 mile cooldown @ 4-5.4mph
4.0miles 41 mins 10:15pace

Barry's Bootcamp Lower Body-24 mins skipped the warmup

Denise Austin Daily Dozen Lower Body-12mins

Denise Austin Daily Dozen Yoga Stretch-12 mins

This is an awesome combination working the legs after they were already severely fatigue was great, Barry's LB workout is just such a perfect leg workout and Denise's workout catches the rest.


Last run before the race on Friday, weather wise it's suppose to be cool and nice. I am going to try using the visual partner on the Garmin this time instead of a rabbit. Based on my training plan, 10K pace is 8:36 (A), putting last week's 10mile pace in McMillan Running Calculator my 10K pace is 9:11(C) so will shoot for 9:00 (B) pace on the Garmin

Still having some twinges in my left glute and leg so did a nice Vinyasa Yoga Level 1 with Baron Baptiste this morning, much needed.

My new project is definitely giving me some extra gray hair, got woken up at 2:30am due to problems and stayed up with them till about 4:45am, at which point it was too late to go back to sleep so changed to my workout out and went down to the basement.

Dynamic flexibility 10 reps each

1 mile warm up@ 5.3mph
3x1k @ 7.2mph with 0.38miles @5mph for recovery
1 mile cool down @5.3mph

5 miles @ 52:30 HRavg=160bpm 10:30pace

Barry's Bootcamp Butt & Thigh from the 5 day Academy series

Extra stretch on my own.

Afternoon workout since rolling out of bed when the alarm went off wasn't happening, left work on time. My intention was to do some of the 4.5 mile scheduled run outside but at 87 degrees it just wasn't happening then I changed to 4 on the treadmill and then 1 outside but I was soaked from head to toe after the 4 miles even thou I had 2 fans on me and I was in such a good zone that I just went ahead and ran it all on the treadmill. I use Cardio Coach 1 revised and then strung all the steady state together to get the desired mileage.

4.5 miles 45:43 10:09 pace HRavg = 160

Barry's Bootcamp Shoulders and Back skip the warmup

Yogamazing:Yoga for Butt and thigh

Then a quick foam roll and I am icing my left knee.

I need new shoes both my treadmill and outdoor shoe are about 300 miles and I am beginning to feel the difference.

Spent the day after church cleaning out the flower beds and trimming shrubs then after dinner did Yogamazing: Yoga for Runners and some lower body foam rolling.

I feel good today no excessive aches and pain, actually I didn't feel like I ran a race yesterday so I recovered fine but I also know that I didn't push myself.

When I ran in Pittsburgh, it was with a slight discomfort (not pain) and I didn't feel that yesterday, I still need to work on my pacing, all the rabbits I choose yesterday faded after a couple of mins so I end up dropping them and picking someone else.

I really hope this is a much relaxing week at work but I doubt it, so will see how things goes for the 10K on Saturday, I will be running this with Sara.

I have to be in Chicago the first weekend in August, and this is also the weekend for the Rock and Roll HM, if I can workout the logistics I'll love to run this since I am suppose to be there for a wedding but this will be a chance to take part in an inaugural race in a big city.

Hermes 10 Miler

I really had no expectation for this race due to my work schedule and stress of the last couple of days, basically with the special project I was doing so as to provide technical coverage I was working 6pm to 6am and was having difficulty sleeping. Also since I got back from Chicago, my left glute is hurting again and my right heel and I was feeling every single aches and pain possible all week.

I woke up at 6:30am when the alarm went off but put it on snooze and when back to sleep for another 15mins, eventually got up ate half cranberry orange scone and a hand full of unsalted mixed nuts. Made up a bottle of amino vital lemon flavored endurance and drank most of it, I had only water during the race and ate a carb boom apple cinnamon at mile 6 and felt fine.

I really like the new location and route, I didn't get a chance to get in a warmup run because I really needed to use the restroom and the lines were long, actually the race started as I was getting out of the porta potty. There was quite a bit of confusion at the first water stop but apart from that things weren't that bad, the police and volunteer did a very good job controlling traffic but I think because this was a new course and I am not sure how much warning the residence of that area were given some weren't very happy.

When I left the house there was pain in my left glute, inner knee and right heel so I just decided to take it easy and see what happens, it also got warm really fast. After the race walked around for a bit, did some stretches and 4 chinup on the chin up bar then I went back to the finish line to cheer the rest of the runners in.

I didn't do a good job this month with my leg strengthen workout and I can tell while running so I really need to keep up with it.

Official Result
Age group 30/59
Overall 573/959
Chip time 1:35:42
Gun time 1:36:10
Pace 9:34

Since the course changed I can't really say this is a PB for the race, when I did this last year it was at a 10:07 pace but it is a new PR for this distance and this was also faster than my 5 miler pace.

Activity Route: -e- Elev. Avg: 630 ft Location: Lakewood, OH Elev. Gain: -39 ft Date: 04/25/09 Up/Downhill: [+187/-226] Time: 08:33 AM Difficulty: 3.0 / 5.0 Weather: A few Cloud and Breezy 76 F temp; 46% humidity 77 F heat index; winds SW 21 G 29 Performance Distance: 10.01 miles Time: 1:35:45 Speed: 6.3 mph Pace: 9' 34 /mi Heart Rate: 165 bpm (Avg) Calories: 1195 220 bpm (Peak) Notes New course, much better, nice and much scenic. Ending at the park with plenty of space to cooldown and stretch Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 14 -0' 20 6.5 +0.2 161 +23 ft 2 9' 29 -0' 05 6.3 +0.0 167 0 ft 3 9' 32 -0' 02 6.3 +0.0 165 -6 ft 4 9' 43 +0' 09 6.2 -0.1 166 -17 ft 5 9' 23 -0' 11 6.4 +0.1 159 +17 ft 6 9' 47 +0' 13 6.1 -0.1 165 +6 ft 7 9' 36 +0' 02 6.2 -0.0 162 0 ft 8 9' 52 +0' 18 6.1 -0.2 170 +3 ft 9 9' 46 +0' 12 6.1 -0.1 166 -20 ft 10 9' 08 -0' 26 6.6 +0.3 170 -46 ft end ** ** ** ** 174 ** ft Versus average of 9' 34 min/mile ** Insufficient data to calculate this split

Posted from bimactive.com

Part of the reason why I hate to workout late in the evening is that it throws off my schedule, after doing the 6 miles yesterday, it was basically time for bed. So getting up this morning and knowing that I had to do 1k repeats was just torture. I am not use to eating in the morning and because of the late night workout just didn't have enough in me so I cut it short.

The schedule called for 1 mile warm up then 3x1k@7mph/3 mins recovery 1 mile cool down for about 5 miles instead I did 1 mile warm up 2x1k@7mph with 3 mins recovery to get to 3 miles and called it a day. Did dynamic flexibility before the run.

After work with dinner in the oven and feeling guilty from my no sugar added apple pie from Gardner pie (fresh apple no preservation absolutely worth every calorie) put in Barry's Bootcamp Lower body and Denise Austin Daily Dozen Lower Body + Abs.

6 miles run after a very long stressful day at work, first 2 miles walking just to motivate myself to do it by doing something different.

Yesterday Rest Day

Saturday 9.23 miles run, started out too late and was really too hot by the time I venture out so it wasn't a very pleasant run but got in it none the less.

Friday 49 mins steady state spinning and then 1 round of Steve Cotter Upper Body KB workout.

Wednesday-Rest day, was at work for 48 hours due to a release and process mishap.

Today:
Dynamic Flexibility

1 mile warmup @ 4-5.omph

3x1mile @ 7mph with 2 mins rest, got interrupted at .9miles into the first 1 mile run by my job so when I got back on the treadmill it seems pointless to take a 2 mins recovery break so I continue into the next mile, felt fine after mile 2 so decided to try for mile 3. So ended up doing a tempo run instead of 1 mile intervals, but mentally I think I needed to do that since next week I start tempo training and the first one is 2.5miles@7mph

1 mile cool down @ 4-5.4mph

.1 mile@9mph just because

5.1 miles average pace 10:07 Average HR 146


Barry's Bootcamp Lower Body

Denise Austin Yoga Stretch

Dynamic Flexibility

1 mile warmup @ 5.0-5.4mph
8x400meters @7.5-8.0mph with 400 meters recovery @5.0mph
1 mile cool down @5.0-6.0mph

Stretch on my own late for work

Legs stilll feel heavy and tired but no aches or pain during this run.

Now back home and was able to get a 6 miles run in before we left Chicago, this was slower than my 9miler on Saturday with an average pace of 10:14 (149bpm) and I did not use the virtual trainer. Legs still feel heavy and tired otherwise I was fine, minimal pain in the inside of the left knee during the drive back.

Dynamic Flexibility

9 miles running down Route 43 between Lake Bluff and Lake Forest, decided against the bike path, since the bikers go way too fast and don't believe runners or walker should be there, not sure why it was not called a multipurpose trail. It was windier than I though, I had a heck of a time on my way back, it was actually comical I was trying to stay on the right side of path but always end up on the left side. I use the virtual partner again, setting it for a 9:59 pace, but was able to push to find in a 9:54 pace. This was a hard run, I shouldn't have done the elliptical yesterday since I know I had a long run today, I haven't used one in over 6 months so my legs felt spent today. Average HR=152bpm

On my way back, I noticed my husband and his brother running, this was a wonderful sight to see, I joined them for a run back to the house 1.16 miles @ 11:05 pace. Average HR =146bpm

Jillian Michael's Banish Fat Boost Metabolism 53:23 mins workout on Exercise TV, average HR = 123bpm

Sports Cooldown with Heather P from Exercise TV 12 mins

I am working to try to get my data from bimlog exported to my blog but keep getting an error

In Chicago for Easter, got in early this morning at about 1am (local time), haven't seen the in-laws since Thanksgiving, today is cross-training so

IClimb Core Cardio on the Elliptical 40 mins Average HR=122, no med ball so use 3# DB

IClimb Core section 15 mins, no stability ball so did the workout on the floor

Yogamazing: Yoga for Love Handle

Dynamic Flexibility

1 mile @ 5.0 - 5.3mph warmup
3x1mile @ 7.0mph with 0.25miles recovery@4.0mph
1mile cool down @ 5.0 - 5.3mph
5.5 miles 55:48 Average HR = 159

Steve Cotter Extreme Kettlebell Lower Body

Steve Cotter Extreme KB 10 mins Standing Abs and Core

Denise Austin Daily Dozen Yoga Stretch

Tuesday;

Dynamic Flexibility

1 mile warmup @ 5-5.4mph
7x400 meters @ 3k pace (7.5mph) with 3 mins recovery @5mph
1 mile cooldown @ 5.4mph

Total miles 5.5miles in 56:04 average pace of 10:11

Denise Austin Daily Dozen Lower Body + Abs
Then about 3 mins of stretching on my own.

Wednesday

IClimb Jumping Ripping Abs 53 mins, interval combination of stepper and jumping rope then finish with abs work.

Denise Austin Daily Dozen Upperbody + Abs

Cotter Extreme Kettlebell Upper Body, was able to snatch my 16kg that felt wonderful and also ablt to do the bottom up clean with 16kg on my right but not on my left.

Yogamazing: Yoga for Upper Body strength was able to get into and stay in crow pose, can do the downward dog to crow yet.

Slept through my alarm this morning so ended up having to do my workout after work wasn't expecting the snow and was just in no mood to battle it so ended up on the treadmill.

My legs were felt tired and heavy so instead of 6 miles did 5 using Courtney Bennigson Podrenaline Pyramid Workout, keeping at the lower end of base pace.

1 round of Cotter Kettlebell Upper body

Denise Austin Daily Dozen Yoga Stretch;

All in all not a bad one.

Just got back from Pittsburgh, but woke up at the hotel feeling great this morning, no aches or pain, iced my knees and right heel over night. Decided to do a BW Hotel room circuit, I mean I subscribe to so many trainer's newsletter and they always write about what to do in the hotel room, so put mine together, was very sweaty when done.

1. 10 push ups
2. 10 prisoner squat
3. 10 spider man push ups
4. 10/side forward lunges
5. 10 push ups
6. 10/side backward lunges'
7. 10 spider man push ups
8. 10/side side lunges
9. 10 push ups
10. 10/side side knee raise
11. 10/side crossover knee raise
12. 10/side bicycle
13. 10 crunches
14. 10/side side crunches
15. 10 jumping jack
16. 10/side high knee
17. stretch
    

SLIM 10k to tackle HIV /AIDS in Kenya & Malawi

Was able to get the family out of the house and to South Park in Pittsburgh to run the SLIM 10K, I knew this was going to be a hilly race due to all the up and down driving we had to do to get to the park.

We got to the park on time and I let my family fast asleep in the car to pick up my race packet and use the restroom. Well, there was no bib or race number, we just picked up the timing chip since it was decided to give the race bag after the race and not before, I guess I do understand since quite a bit of people were bused in from University of Pittsburgh.

I changed into my running stuff, did the Dynamic Flexibility and then set off around 9:30am for my warm mile and stretches, my mp3 dies about .4mile and I ran back to the car hoping I had a back up, luckily I found one in my bag so went back out to finish my warm up. I had my warm up timed perfectly to the start time but the start was then delayed for another 15 mins, oh what to do bounce in place, more stretched, check music, fast dashes then finally we were off. Even thou the temperature was about 35F which would have been perfect for running the wind was brutal and made it much colder.

Oh, I set the virtual partner on the Garmin (I have the 301) to run at a 9:10 pace with the hope of finishing in under 1 hour, this is way off my 10k goal pace of 8:36, but the intention is to stay with or ahead of my partner.

Mile 1; had a slight incline but it wasn't too bad, since this were a bunch of college kids, they were quite fast. 9:13 pace was concern did I go out too fast, don't want to crash but felt fine, no pain so kept running by feel
9:13 HR 162bpm

Mile 2 started out nice and flat but ended up with an uphill, was breathless but no pain, was extremely shock at my pace. Funny enough when I was huffing up the hill, Catch me am falling by Pretty Poison was playing om my mp3, luckily I stayed upright.
8:49 HR 166bpm never ran below 9 before was still feeling fine so continue on

Between miles 2 and 3, the 5k runners meet up with us and things got kind of crowdy for a while, then we can to a fork in the road and all the 10k runners were hoping/praying we were going right and not left, because on the left you can see the hill, it just went straight up, but the wonderfull volunteer yelled 10K to the left and we also groaned.
8:43 HR 163bpm maybe I should have conserve some energy but still feeling fine.

Mile 4 was painful even my Garmin complained none stop, initially I though my HR was too high or pace too slow but my Garmin was loosing signal and by the time I got to the top I had no signal, so running by feel and blindly. The best part was that even though the uphill was hard once I was done my legs recovered immediately and I was able to keep running the flat fast.

About mile 5 was the downhill, there was no mile marker and Garmin was off, controlling the down hill to prevent free falling and the wonderful wind was nicely pushing back. This was the last of the rolling hills and it was all flat from now on since this was the section I did my warmup mile on.

Came into the home stretch and saw 50:44 on the timer, do not have the official result, if that is correct that will mean I ran faster (8:09) than my 10K pace and the first time I ever ran below a 9 min pace and a PR since my last 10K was over 61:06. Garmin also gave a time of 50:44 for 5.41 miles which is a 9:23 pace average HR of 165bpm..

I felt fine after the race nothing really hurt but I got extremely cold right after the race and there was no liquid right at the finish, you had to go back up to the pavilion to get it but this involve waiting in line for about 10 mins, and then no cups, they had bread plus fruit just skipped the whole thing and just picked up my goody bag which had tee shirt and 1 power bar.

The race itself was fine but the start and finish needs some work, will really have to do some serious hill training before another race in Pittsburgh just about every where have rolling hills, I was considering the Spirit of Pittsburgh HM in October.

Official Result:

Overall  Age group(35-44)
49/102    5/9        Elizabeth S 50:44    8:11

IClimb Surprise – 43 mins alternate between the stepper and Spin Bike, what are the surprises;
1. Jumping Jack to Slow Jack
2. Pushups to pushup hold
3. Forward Lunges to Power Lunges to Low ends
4. Rows to Military Press 3x – 15#DB
5. Squat to Squat jumps
Avg. HR:

Denise Austin Daily Dozen Upper Body + Abs – 12mins use 12# DB, too heavy for most of the shoulder work.
Avg. HR:

Steve Cotter Extreme Kettlebell – Upper Body 3 rounds with 1 min rest
1. Floor Press (10) 16kg
2. 1 arm row (5/side) 24kg
3. Alternating Military Press (5/side) 16kg this was hard really need to drop to 12kg but I don’t have a double of that. Get through by slowing the pace down, pause DVD.
4. Bottom up Clean (5/side) 12kg
5. 1 arm snatch (5/side) 12kg
6. Double clean (5) 16kg
7. Double Swing (10) 15#KB
8. Lying Pullover(10) 16kg
Avg. HR

Denise Austin Daily Dozen Yoga Stretch
Avg. HR:

Broke my spin bike cannot get the right tension on the flywheel need to replace the knob or see if I can get one of my maintenance guys to rethread for me.

Signed up for the 10K in Pittsburgh tomorrow, now just need to get the family up early to get on the road.

1 mile interval was what the schedule call for today and the treadmill was my friend, am getting better at this and I think being on the treadmill actually works great for it, when I really want to quit or hold on, it is easy to look at the console and see how much I have left and talk myself into not holding or stopping, so when I run this outside I will know what to expect and hopefully not slowdown or stop.

I remember in the April 09 Running Times, McMillan talked about the Go Zone, this for me is when I want to hold on to the treadmill or reduce the speed, a little bit after the half way point, but I do a body assessment, does anything hurt, how is my breathing, how is my heartrate and also my form. If I conclude that everthing is fine, which in most cases it normally is, I increase the pace 0.1 for about 30s then drop it back down by then am just about done.

Dynamic Flexibility

1 mile warmup @ recovery pace (5-5.4mph)
2x1 mile @ 10K pace (7.0mph) / 2 mins recovery (5.4mph)
1 mile cool down @ recovery pace (5.4mph)

Total miles 4.4miles in 44:20 for an average pace of 10:04

Denise Austin Lower body and Abs from the Daily Dozen

Total was Cross Training and Strength, am really trying to stay on top of my both, for me they are really part of the parkage if I want to stay healthy.

Spinning - used a new workout I just downloaded from Shape and Nike led by Serena, meant for the treadmill but worked great on the bike. It was easy but great for recovery and leg work, made all the moves harder than she was saying.

Denise Austin Cardio Kickbox from her Daily Dozen series, great workout in 12 mins, she doesn't babble as much

Extreme Kettlebell with Steve Cotter Upper Body-am back to KB this month since I just miss them and you can get a great workout in a short period.