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I love Thursdays because I get to run with the crooked river trail group which means I get to explore a different section of trail, today was starting from Lock 29 with a warmup run
on the towpath going north. After the boardwalk, we made a right turn and headed up the Valley Trail. The start is a long gravel road next to the Ohio Turnpike Bridge, then we cross the Buckeye Trail continuing on the Valley Trail until we hit Initiation Hill (old AP Road). Down the hill and back to Lock 29. Not sure how many miles probably 5, but this is not my kind of trail run, since it was mainly flat and clear, the pace was really fast, we even sprinted up the hill.

In the am, did Dynamic flexibility, 4.5miles at base pace of 6.1mph with 4x90secs @ 7.5mph thrown in where ever and then CLX Push 1 skipping the warmup as usual I still don't understand how she can do a series of 9 workouts and use the same warmup I do not care how scientifically effective they are, at least joggle the sequence.

I do enjoy the double run, will try to keep up with it until school start, it will not work once the kids are back in school since I get back so late. Also, with another trip to Chicago schedule for tomorrow, am hoping I can get my 7 miles in before we have to leave but before we can head to Chicago we need to go back and forth to Columbus to attend kid # closing banquet and bring him back and then be back by 4:30pm to pick get kid #2 who will be getting back from band camp, watch his first band performance and then we get to head to Chicago. The Chicago Rock and Roll HM is this weekend so I am planning on trying to get to the expo on Saturday before the wedding which is another reason I am moving my long run to Friday.

3.5 miles this morning before heading to work, running late yet again since I had an 8am meeting so moved weight work to after work. Dynamic Flexibility 1 mile @ recovery pace (5.4mph) 5x90secs @ 1 mile pace (8mph) forgot to set the incline to 6% 1 mile @ recovery pace (5.4mph) After work went over to Pine Hollow to run hills since I skipped it this morning, the goal was to do 5 sets but in a way ended up with 7. The first one I did to figure how what the distance was, so as to be able to get a consistent result, the second one forgot to start the timer so decided to just plug the info into the garmin so I wouldn't have to worry about it but still messed up the end of the first and the start of the second. Into the garmin, under interval training plug in 5x0.24miles with 1 min recovery, I was able to run up and down although slow without walking, so now the goal is to do this faster, I also like the fact that my heart rate stayed mainly in zone 3. On the map all the running took place on the "C" shaped section but when I was done ran straight through to back to the parking lot without stopping. Got back home and did CLX Push 2 skipping the warmup and Barry's Bootcamp Mission Specialist Lower Body Advanced, stretch on my own. Performance Distance: 1.50 miles Time: 0:20:34 Speed: 4.4 mph Pace: 13' 43 /mi Heart Rate: 153 bpm (Avg) Calories: 203 173 bpm (Peak) Map Elevation (ft) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 33% 0.50 mi Zone 3 143 - 163 0h 13m 62% 0.95 mi Zone 2 122 - 143 0h 05m 26% 0.33 mi Zone 1 102 - 122 0h 01m 5% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi

Posted from bimlog.com Hours:Minutes:Seconds Time miles Distance feet Elevation Gain feet Elevation Loss minutes per mile Avg Speed minutes per mile Max Speed beats per minute Avg HR beats per minute Max HR calories Calories 00:20:33 1.50 371 331 13:40 07:59 155 173 203 00:02:42 0.24 41 58 11:16 08:03 149 171 24 00:01:00 0.07 28 9 15:17 09:42 151 163 8 00:03:11 0.24 57 58 13:20 07:59 157 169 37 00:01:00 0.05 0 25 20:08 11:19 144 157 7 00:02:44 0.24 46 36 11:23 08:15 156 169 25 00:01:00 0.04 0 13 24:02 08:51 147 161 7 00:02:49 0.24 60 39 11:45 09:50 157 167 28 00:01:00 0.04 0 9 26:26 10:42 150 161 8 00:03:12 0.24 88 43 13:23 09:27 157 173 27 00:01:00 0.09 0 39 10:46 09:01 166 172 11 00:00:53 0.02 50 0 50:57 26:16 158 171 21

Took Friday off from work and headed off to Chicago after my youngest got out of band practice, we made a pit stop in Columbus to see the Oldest and drop some stuff of to him and have dinner, finally got into Chicago at 2am. Knowing, I was not going to be able to get my long run in on Saturday since we are in Chicago for a memorial service, I move the run Friday and after dropping my son off for band practice ran the ABC streets, goal was to run 6 miles but started having severe stomach issue at mile 3. I needed to use the restroom but the closest, I could think of is the library because I know the guard at the school will not let me in but that will involve passing my car and at this point, I was a good mile from the library and it didn't help that I ended up in a cul-de-sac when I made a turn. I made the decision to head to my car and home which was a good thing, still not sure was caused the pain and it took about 8 pepto bismol and frequent trips to the bathroom to calm my stomach down which made for an interesting road trip. Ran only 5.2 miles and got in some core flexibility.

Saturday, while decorating the church hall for the reception after the memorial service, we were missing some of the things needed and my brother in law went back to the house to pick them, so I did a 10 min yoga routine, some stepups and 1 leg hops.

Left Chicago 1am Sunday morning, so as to get the youngest back in time for an away band camp trip, bus leaves at 10:30am and he was not pack. After taking a nap to finally recover, got up and did legs, total body band & pilates workouts from Exercise TV.

Woke up late today, and was only able to get my 5 miles run in before heading to work, base pace but push mile 4 to marathon pace-6.4mph and drop back to base pace for mile 5, last 0.1 of mile 5 ran at 7mph, felt great.

After work, did Exercise TV- abs (10 mins) CLX Push skipped the warmup(30 mins), Barry Bootcamp MS Abs Beginners(12mins) and Core Fusion:Upper Body (10 mins).

Made a trip to the Chiro doc for adjustment on left hip/butt and also right heel/ankle, well worth it.

I love Thursday's run and I love it more when I can get to the trail to run with the Crooked River trail group. Brain Training for Runners calls for 4.5 miles @ base pace with 4x90secs @ 8mph wherever, so ended up with 4.5 miles @ 10:02 pace, ran mostly at a 10:00 pace but have to drop down to a 12:00 pace for about 45secs to 1 min after the sprint. Good thing is that with the second go around, I am able to keep the pace for 90secs. Warm up with dynamic flexibility.

After the run, Chalean Push 1, I love lifting heavy so this a fun phase for me, got one more week of Push before moving to the Lean Phase. This week, I am using the tubing since I have a bunch of them and limited workout to use them in.

Finish off with Core Fusion: Core Plus, this is turning out to be a very challenging DVD, but I am enjoying every min of it, well to be specific every 10 mins of it, glad each segment is only 10mins not sure I can do longer.

After work, meet the Crocked River trail at Happy Day to run the 3.4 mile loop of the Boston Run Trail, ran with Nancy, her pace is faster than mine so I have to really keep moving to keep up with her, especially on a ru n like this that has limited hills. After Boston, went over to the Ledges trail, going in from behind the Happy Day Lodge, and I climb down into the rabbit's hole and slightly into the icebox cave but since we had no flash light couldn't really see much, this was my first time running this trail and it is such a beauty location as you can see from the slide show below by Jessiner (don't know her) 23353


Ledges Trail in Cuyahoga Valley Park, OH

Core Fusion:Back This was a lot harder than I was expecting, really have more work to do on the core.
CLX Burn Interval-skipped the warmup
CLX Ab Burner

Then went with my Business Director for a 3.8 miles walk before lunch by lock 39 in Independence. We joined a corporate challenge at work and are required to walk 10,000 steps a day, my director is our team captain, this is a 10weeks challenge should be fun.

Dynamic Flexibility
4miles
1.5 miles @ recovery pace (5.4mph)
4@90secs@5% incline 8mph/2 mins recovery
1.7 miles @ recovery pace (5.4mph)

CLX Push 2 skipped warmup - 29mins

Barry's Bootcamp MS Lower Body Beginner- 12mins

Core Fusion: pilatesplus : thigh & glutes

Didn't get up this morning to workout just needed more rest after hanging with the teenage boys all night Saturday since I was informed that sleepovers are not meant for sleeping and then Sunday we had to go to one of my son's friend's graduation party and we stayed 6 hours instead of the proposed 1 hour since there were lots of people we haven't seen in a while and good conversation, so Sunday was definitely a rest day.

Today:
4.5 mile run (9.58 pace)
CLX Push 3
Core Fusion Pilates Scuplt Upper Body

Got the first harvest out of the garden of Swiss Chard and Collard Greens

My youngest is 14 today, so I currently have a house full of teenage boys playing different variation of games and screaming their heads off.

This was suppose to be a cut back week but I did a very bad job of it, since I ended up with more miles than last week but I got more flexibility in.

Today got up early before having to get ready for the party to get my 4 miles run in, I went back to the new bike path on Pettibone Rd, after doing a back and forth loop realize how perfect it was for speed work so decided to try it out, a loop is about 1 mile so did 4x400 with 1 min rest, it was perfect, especially since there is no drive way or car to avoid. All the golfers probably thought I was crazy.

Dynamic Flexibility

2 miles 10:06 pace

.25/1.52/1min rest
.25/1.51
.25/1.42
.25/1.52
A total of 1.26 miles for 8:58 pace, I walked about 25seconds of the 1 min recovery
1.31 miles cool down 9:59 pace

Barry's Bootcamp Mission Specialist Lower Body Beginner-12mins
Runner-Core Abs Blaster-8 mins
Runner-Core Fix the Hips, Fix the Knees-15 mins
Runner-Core Cool down stretch-14mins


I really didn't know what to shoot for with the 400 meters run, just ran as hard as possible so when I got back home I check to see how I did by logging on to Runbayou and plug in one of my recent 10k race result and realize I didn't do too bad was actually almost dead on except for the 3 one which was very fasht, so this is a very good bench mark.

Now I have to go figure out what the differnce is between Interval and Repetition pace.

am:
3 miles at base pace (5.4-6.4mph) with 3@1mile@8mph thrown in anywhere 39:33 (9.51 pace)
CLX Push 1

pm:
Trail run with the Crooked River Group at O'Neill Woods
3.2 miles out and back on the Buckeye Trail
1.8 miles on the Deer Run Trail, this section was extremely hard, you were either going down or climbing up.
5 miles 1:00:50 ~ 12 mile pace
Body held up okay

My stomach was extremely queasy after the run, second time using Nuun but first time I consume 2 tablets, so need to note how I feel next time.

Recovery day so did CLX Burn Intervals using mostly 8# weights.

Long day at work since I am covering for my Production Scheduler who is on vacation, and next week is going to be equally busy since I have 2 days at the Latex Conference working the expo before a trip to Chicago

1.5 miles @ recovery pace (5.4mph)
3x1min @7% @8mph with 1 min recovery
1.5 miles @ recovery pace (5.4mph)

CLX Push 2

Barry Bootcamp Mission Specialist Lower Body Advanced

Yogamazing: Yoga for Knees

It has been an hectic couple of weeks with lots of ups and downs from house full of guest to graduation party to a death to a birth and to top if all of still had to bring 2 new products to manufacturing at work. Life is somewhat back to normal, I was able to get all my runs in but missed a couple of strength workout. I missed the Thursday trail group 2 weeks in a row just no way to fit it in.

Today's workout
3 miles run base pace
CLX Push 3-27 mins skipped the warmup and cooldown
Coach Al Lyman Runner-Core, Fix the Hips, Fix the Knees workout-15mins
Graeme Street 8 mins Abs Blaster