Did not run today since I have a race tomorrow although it was a beautiful today with cooler temperature which I am grateful for since the Burning River 100 miles race is taken place this weekend, mild temperature with occasional drizzly was great for the runners, they are still going but the 1st and 2nd male are in at an unbelievable time;  
Todd Braje 15:29:24, 
Mark Godale 15:48:35

I am really trying to stay as true to the training plan as possible since I am so prone to injury and last year with sticking to the program I had no problem so today I spend more time with Chalene doing weights and Cardio.

Burn Intervals - 45 mins
Lean 1 - 30 mins my son join me to finish this since he was just getting back from volunteering at the food bank, so I added more cardio for him so we did
Burn it off - 20 mins, he was extremely humbled by this workout and his actually going to commit to doing the Chalean program for the rest of the summer, 2 weeks for each phase instead of 4.

Picked up another pair of Adidas Response 17 since it was on clearance, so far this shoe is working for me better than any of the other ones I have.

Hung out with Chalene again today doing Chalean Extreme Burn it off and Push 3, one of the reason I love this workout is that they are short and to the point no unnecessary fluff, get it done in about 30 mins each.

Picked up some surgical stockings at What on Earth warehouse sale on my way from work today, didn't even know what they care but saw the 80% sign and turned in. The surgical stockings are made by Bauer & Black and they are 25-35mm compression but what I realy like about them what that it is above knee goes to my thigh but the best part is that it is open toe still cover to mid foot right below my toes, I wore it under my jeans for a while and it didn't roll down, didn't even realize I was wearing it, got to take a picture. The price was great since the have a bag special going on anything you could fit in a bag for $10, picked up some cute tee shirts too.

I have been amazed at how much my body is recovering during this recovery week, last week was a very hard week and even thou the training schedule is still relatively hard the fact that I know I have done harder pace and distance makes it easy. In my prior training plans, I never truly understood the importance of recovery week and I think that may have led to some of my injuries, so hopefully am older and wiser.

Today's workout was 1 mile @ recovery base 3.5 miles at 10k pace 1 mile @ recovery pace, I had no problem doing the 3.5 miles and was able to stay on pace without stopping even thou I kept on telling myself I should stop but nothing hurt so I went a little further and before I knew it I was done and was actually able to run the last mile at base pace before slowing down to recovery pace. I started off with Matt Fitzgerald's Dynamic Flexibility and ended up with Chalene's Ab Burner. All in all a good workout. I am still training my brain that it is okay to go fast, I really can do this and we will be fine.

I haven't lost any weight this week but noticed that for the first time my weight has actually stayed the same all week, no hi-lo like it normally does, I guess that is a good thing. Judging from my clothes, I know I am loosing since I had on a baby tee on today and when I wore this 2 weeks ago, I had to take it off since I had too many rolls busting lose but this time it was a beautiful fit.

Planted an apple tree 5 years ago and today I got my first apple and there are 2 more on it not ready, good thing I am not in this for the money, but the apple tasted very good crispy and tart, I looked for the nae tag and all it said was the usual Lowes description "apples assorted"

I had some brake issues with my Johnny G spin bike, this is the original one, but finally found a company online that had some parts that was usable but not perfect, so for the first time this year I got to spend an hour with Coach Troy and boy was that a blast. I did UltraConditioning 1.0 - Ultra Leg-Strength Builder, the slow squats are such a killer and as usual by the end I was soaked and my legs were toast but it felt great spinning again.

After wards added on ChaLean Extreme Lean 2, am doing this workout in a modified order based on body parts targeted this was put together by DebbieS at www.videofitness.com. Really sore in my triceps from yesterday's workout.

Lots of giveaway taking place on different blogs, will try to post on my sidebar as I find them, I guess I need to be a more active blogger in the bloggy world.

Hanging with Chalean again

I think for the first time in a long time my energy level is coming back and I am beginning to feel like myself again, for the first time this year I actually had energy and the desire after work to tackle my yard which looks more like a jungle, I have to take a picture tomorrow, I love this path way, it is so inviting and when the butterflies and hummingbirds are around it is even more livelier.

Got up earlier today and did my 1k interval and I have to say that it felt great and I didn't have to slow to a work after the 5k pace to catch my breath and was able to just keep running in and out of hard and easy with no problem. After the run, I added one of my favorite strength workout from Beachbody Chalean Extreme Push 1 since it targets mainly the arms and legs, also kept my eating in  check today, hopefully I can start working on losing the 10# that is sitting in my mid section. Dynamic Flexibility after the 1 mile warmup run.

Am looking for a new hydration system, I have a Nathan Handheld that I love but I need something for longer runs that either goes on my back or waist. I am thinking maybe get a multi bottle system since it will be nice to have multiple things to drink instead of the same thing for long runs.

I need to get back on the trails, ready miss running with the groups and the strength my legs got from all the hills.

Week 16 - Recovery week End of Build Phase 2

"Run like hell and get the agony over with." Clarence DeMar Since I am just coming back from a glorious vacation, getting up this morning at 4:30am was hard so I slept in knowing I have to get my run in tonight. Changed right into my workout clothes once I got home, loaded a podcast onto my mp3 and out the door I went for my run. The power of less miles, initial I thought I was running 7 miles but upon looking at the schedule realized I only had to do 5, wow, just 5 miles I will done in less than an hour if I can keep up the pace. Wow, only have to do 5 miles at base pace. I haven't really had a good outdoor run in a while and it was cooler today at 80 degrees, so I was hoping I could get a good leg turn around. I had some problem when I started but by the middle of the first mile I felt fine. At mile 4, I raced a little boy on his bike, I was ahead of him for a while but he kicked it up and passed me and he kept on looking back to make sure I wasn't going to catch him until he got home. At least I know he got a good workout, probably more than he was expecting. Ended up being a great run, was able to negative split and also ran at the top of my base pace for a change. Base pace 10:51 - 9:54. Still able to keep my heart rate in zone 3, which I am very happy about. Got back home drank some Recoverite and then got on the floor and did some abs and core workout with Amy Dixon from exercise TV then finish up with the Dallas Cowboys Cheerleaders cool down also from exercise TV. Activity Route: -- Elev. Avg: 986 ft Location: Solon, OH Elev. Gain: +6 ft Date: 07/26/10 Up/Downhill: [+347/-341] Time: 06:01 PM Difficulty: 2.7 / 5.0 Performance Distance: 5.00 miles Time: 0:51:02 Speed: 5.9 mph Pace: 10' 12 /mi Heart Rate: 146 bpm (Avg) Calories: 669 170 bpm (Peak) Map Elevation (ft) Pace (min/mile) 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 00m 0%  0.04 mi Zone 3 143 - 163 0h 36m 70%  3.57 mi Zone 2 122 - 143 0h 16m 32%  1.60 mi Zone 1 102 - 122 0h 00m 1%  0.07 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 27 +0' 15 5.7 -0.1 134 -33 ft 2 10' 11 -0' 01 5.9 +0.0 144 -3 ft 3 10' 02 -0' 10 6.0 +0.1 146 -9 ft 4 9' 57 -0' 15 6.0 +0.1 151 +9 ft 5 9' 48 -0' 24 6.1 +0.2 155 +39 ft end 10' 50 +0' 38 5.5 -0.4 159 +3 ft Versus average of 10' 12 min/mile

Posted from bimlog.com

Nice yoga with my teenage son today for recovery, it was really funny doing yoga with him, he cracked up with all the new age sayings so now am suppose to find a more manly yoga preferable with a slightly overweight guy that isn't very flexible. I really love working out with him and am glad he still enjoys spending time with me, he has been trying kettle bells using Steve Cotter's DVD and seems to be loving it and also sticking with his boxing routine that he took as an elective for college.

13 miles progressive long run today and I decided to do it on the treadmill, my husband has a problem with me getting up really early to get my long runs in since I do that all week any way, so part of the compromise was to hang around the house until he leaves for work before I head out but since he works for himself by the time he gets going it is quite late in the day. Today was just too hot for me to even bother running outside and I know since it was so late/hot already I wasn't going to be able to maintain the pace so I hop to do it on the treadmill in cooler conditions. For this run, I use Perpetuem Orange Vanilla and felt great through out, started the run at the top of my recovery pace and increase every mile by .1 or .2 finishing at my half marathon pace, probably one of the longest time I have spent on the treadmill, it felt great with the air conditioner and fan blowing and I was able to control the pace from start to finish making it a great progressive run, heart rate average 138 which was wonderful.

"You only ever grow as a human being if you're outside your comfort zone."
Percy Cerutty

 Yesterday was a rest day since we drove back from Virginia and I know my legs are not up to running hard and then sitting in a car for 8 hours which actually ended up being 9.5hours due to heavy traffic in the Washington area. Even without the run my legs were not very happy.


Woke up today and decided to tackle the 4.5 miles tempo run, my head was willing, my legs felt fine but something was missing. I always go through an emotional roller coaster after being on vacation, even though I have no problem working out while on vacation. Past experience tells me I need to stay on schedule, if not so I am out for about a week or 2 so I decided to stay on track even if that means walking the total 6.5 miles.


So I started out with my 1 mile recovery run but that wasn't happening, so I switch to hill work since I am on my treadmill, after the warmup got off the treadmill and did the dynamic flexibility, then promise myself 0.5 miles @ 10k pace then a rest, then 1 mile but felt fine so did 1.5 miles then rest then went for 2 miles but got it up to 2.5 miles @ 10k pace and I was done. I know I didn't do the straight 4.5miles but I considered it just like  a race walking trough the water stops. I finish up the run with 1 mile @ low base pace instead of recovery pace since I was feeling great.


I am having pain on my right side not sure the cause, so I will have to monitor it for the next couple of days. Nice long run tomorrow.

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."

Liane Cardes

 Cross Training today with some weight work + core. Drag myself out of bed around 8am, I am really loving this vacation hours and headed over to the fitness  center, got on the stepper for 37 mins of hill workout, I was aiming for 150 steps, my quads were on fire during this workout. My intention was to got over to the 9am Pilate class but it from a DVD so I didn't feel up to it just moved on to some strength weight work.

Using 10# weights

Squat with Shoulder Press 15 reps
Deadlift with row 15 reps Repeat 2x

I legged deadlift - 15 reps
pile squat - 15 reps  Repeat 2x

Using 15# wights
Hammer Curl - 15 reps
Bicep Curl - 15 reps  Repeat 2x

From the Women's Running Magazine, flat abs now - 15 reps per side
Bicycle
Oblique Crunch
Tick Tock
Oblique Lift
Clamshells
One legged bridge

 Spent the day walking up and down the Virginia Beach Broad walk, beautiful day today, saw some dolphins in the water always a beautiful site to see.

“An idea that is developed and put into action is more important than an idea that exists only as an idea.”

 Buddha quotes (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)

A1k repeat after a 14 miles long run and a 7 miles base run was an interesting idea, can I really pull it off and stay on pace on tired legs. I really wasn't sure what my legs were going to feel like waking up this morning, but getting out of bed they felt fine, no aches or pain, so either the recoverite or the self massage to my legs or both is working. I decided to do the repeat on the lifetime fitness treadmill in the fitness center of my resort, one it is still hot and humid, still hilly, and I really want to hit the pace and the only way to ensure that is to do it on the treadmill back off if I can't handle the pace but I wanted to eliminate all the other variables that could make me fail.

I did the Dynamic Flexibility in my room before leaving for the fitness center, then did the 1 mile warmup @ recovery pace and then started the 1k repeat, the first was very hard not because of my legs but because I was still having problem breathing even thou I was indoors. I check my heart rate and I was still in zone 3 but on the higher end so I started making an extra effort to control my breathing. The 3 mins was enough to get my heart rate down to zone 2 and the other 3 intervals went fine, finish off with 1.4 miles @ base - recovery pace. Ended up with 5.9 miles @ 10:05

Got back to my room and then tackle Womens Health Bootcamp Week 4

20 split jumps

25 high knees

15 squat thrust with pushups   repeat 5x

side to side lunges - 15 per side

20 inchworms  repeat 2x

20 v-ups

20 situps    repeat 2x     23:01

then I added 1 mins plank, 30 secs side plank and 1 min elbow to hand plank.

Ate and took a nap, later went and saw the movie inception with the family, love it.

Starting Week 15

I started this run later than I expected, woke up early then started talking with mu husband and just lost track of time, since part of the purpose of this trip is for us to reconnect it was a good thing. I was also under the misconception that because it rained last night the weather was going to be cooler, boy was I wrong. I had  a12oz bottle of strawberry Heed with me and I ate a slice of bread with 1 hard boiled egg before heading out. Even though I had no problem yesterday getting  a signal on my Garmin, I could only get a week one today and after gave up and decided to go for 80 mins which will guarantee that I get 7 mins in. Not only was the weather hot, it was extremely humid even worst than yesterday and for the first time I had a very hard time breathing, my legs felt fine.I ration my water (12oz) for the run because I know if I come back in this time I wasn't going back out, ran out complete by mile 4.5 Couple of good things, my heart rate stayed mainly within zone 3 even though I was having a hard time with the 3Hs again (Hill, Heat and Humidity). Even though I ran 14 miles yesterday, my legs recovered fine, I used Hammer Nutrition Chocolate Recoverite after my run and I think it worked fine, had strawberry today. Got back to my room, and did a 10 mins leg Pilate off of exercise TV Activity Route: -- Elev. Avg: 73 ft Location: Williamsburg, VA Elev. Gain: +0 ft Date: 07/19/10 Up/Downhill: [+570/-570] Time: 10:46 AM Difficulty: 2.8 / 5.0 Performance Distance: 7.00 miles Time: 1:20:17 Speed: 5.2 mph Pace: 11' 28 /mi Heart Rate: 150 bpm (Avg) Calories: 733 209 bpm (Peak) Map Elevation (ft) Pace (min/mile) 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 04m 5%  0.32 mi Zone 3 143 - 163 1h 11m 88%  5.58 mi Zone 2 122 - 143 0h 18m 22%  1.67 mi Zone 1 102 - 122 0h 05m 6%  0.30 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 15' 06 +3' 38 4.0 -1.3 147 +3 ft 2 12' 45 +1' 17 4.7 -0.5 144 +30 ft 3 12' 00 +0' 32 5.0 -0.2 152 -46 ft 4 11' 24 -0' 04 5.3 +0.0 147 +20 ft 5 13' 11 +1' 43 4.5 -0.7 152 -36 ft 6 11' 14 -0' 14 5.3 +0.1 148 -36 ft end 10' 17 -1' 11 5.8 +0.6 154 +10 ft Versus average of 11' 28 min/mile

Posted from bimlog.com

Week 14 Review

One more week down, and it was a good one, still hot but life goes on.

Monday
Plan:7 miles base pace (10:51 - 9:54)
Actual: 7 miles, 10:22 avg pace
Added some striders at the end, got back home and did some glutes and upper body work from exercise TV

Tuesday
Dynamic Flexibility -10 mins -done
1 mile warmup @ recovery pace 11:00 - done
Plan 4x 1k @ 5k with 3 mins
Actual 4 x 1k @ 8:17 pace with 3 mins @ 11:00
1 mile cool down @ recovery pace  11:00
Ended up with 5.64 miles average pace of 10:20

In the evening after work, did Steve Cotter Extreme KB Upper Body and Abs with my oldest son.

Wednesday
Plan: Cross Training
Actual: 1 hour on the Stepper then did Womens Health Bootcamp wk 3, the Turkish getup were hard.

Thursday
Dynamic Flexibility -done
1 mile warmup @ recovery pace-10:52
4 miles @8:36 pace
1 mile cool down @ recovery pace 10:52
6 miles 9:27 pace

After work I met up with Julie, she was kind enough to met up with me to give me the marathon bars I won on her site during her 1 year blog anniversary giveaway.  We had an interesting discussion about following a training plan, this all started when I asked what her next race was, she had a 5k schedule for this weekend. She loosely follow a training plan, but keep it flexibility to be able to race as needed, which was what I use to do about 2 years ago but my biggest problem was I love to race so probably raced more than I have properly trained for, I also wasn't getting any faster because I did all my runs at the same pace and didn't really challenge myself but ended up with overuse injury which I am still dealing it. Julie has a wonderful blog where she talks about her training and her adventure into multi sport, she is also sponsor by Marathon Bar.

After leaving Julie, I went over to meet my Chiro Dr. for some adjustment, I love talking to him because he is a triathlete, even though he is fast, I know he train hard for it so I always enjoy hearing about his training plan and past race result, funny enough I had the same conversation with him like I just did with Julie, he is working on breaking 4 hours on the marathon during his Ironman race later this year. He just did an half Ironman, to test out if his current training plan is working and he did the HM in less than 2 hours. He is following a training plan to make sure he stayed focus on his A race and only did specific races to gauge his progress and test out race day strategic.

In the evening, did Steve Cotter Extreme Kettlebell 10minsCardio and 2 rounds of the Lower body workout with my son.

Got my first order from Hammer Nutrition, ordered on Sunday, got it on Thursday with lots of freebie.

Friday
Took an unplanned rest day due to be being busy and planning for a getaway trip

Saturday
My intention was to wake up early, do my scheduled long run before we head out the door for Virginia, but I must have been so tired that I didn't getup until my husband woke me up saying it was getting late. We got to Virginia around 5pm due to multi accident on I95, I then decide I will cross train and switch long run to Sunday but I was so tired and also decided to spend the day with my family.

Sunday
Woke up at 7am, ate a slice of health nut bread with peanut butter, made my cafe latte perpetum (love the flavor) and headed out through the streets of Williamsburg, Va, it was already hot and very humid. I found the 6 mile asphalt trail that goes around the Ford's Colony Golf course, there are actually 3 asphalt trails around the golf course/resort, 6, 4 and 3 miles they intertwine somehow and quite hilly. I did the 6 mile loop twice and part of the 3 mile loop for my scheduled 14 mile run, since the loop passes the front of my room, I came back in  twice to refill there was no water on the route or gas station or store and it was too hot. My first time in I also ate a tropical flavor hammer gel. Had no problem with the perpetum or gel, not as fast a pace as I wanted but based on the 3 H - heat, humidity and hills it turned out to be a very hard run. Average pace = 10:55.  Ended the week with 32.83 miles.

Since I moved the long run to Sunday, and I know we are traveling back Thursday, I have to try to keep all my other runs on their scheduled day which means I am going to have to do the 7 mile BP tomorrow, 1k repeat on Tuesday, and the Tempo run on thursday before we leave or I can move that to Friday since I will be home then I will be running my long run on tired legs since this is 4.5miles at 10k pace.

I forgot my marathon stick, so no way to roll out the aches and pain, doing the best I can with some golf balls, we'll see how I feel tomorrow, did do a cold water soak after the run.

Still need to loose 10 pound  but not really doing much about it.

Week 14

Took yesterday as a rest day, just felt run down and tired, was even dozing at church, came back home avfter church and took an hour nap before I was woken up by work. Since I spent all weekend dealing with work issue, I went in late today and was able to get 7 miles base run in under cool conditions outdoors.

I pushed the pace a little bit today trying to see if/how my body will respond, the weather was cool but still humid and it took a while for me to catch my breath and control my breathing.

Mile 1 10:22     157bpm
mile 2   10:23    149bpm
mile 3   10:26    151bpm
mile 4  10:40     153bpm
mile 5   10:17    146bpm
mile 6   10:18    151bpm
mile 7   10:06    155bpm

7 miles average pace 10:22 , 151bpm

I finished off doing 5-10/10secs for the fun of it, came back in and did some glutes and upper body workout for 20mins from exercise TV. the run felt great and you can see that the pacing is much better than Saturday's run.

I placed an order with Hammer Nutrition for some Recoverite and some gels, just feel like I need something more during training. Even thou I have ran 1 marathon and 2-50k, I never really trained properly for them, the longest for the marathon was 14miles + the 50k and the longest for the 50k was one 4 hour run. I really am trying to do things right this time around and be injury free.

Still working on dropping the 10 pounds just seem to be hungry all the time, so trying to at least make wise food choices.

Today's long run was much better than the previous 2 weeks, even thou I did the tempo run yesterday and my legs were tired I was able to run a bit better although still not great. I can probably attribute the low pace to the heat and humidity, I left the house later than expected, actually I went to the bank with my husband then I went running from there going thru the ABC streets by the high school then to Giant Eagle to buy water and I took a Cliff Shot Mocha (really love this flavor). After the water/bathroom break, ran down RT 91 to Pettibone, back and forth on the liberty path then back on to Pettibone heading home. The schedule called for running the last mile at HM pace but I was too hot and dehydrated by the time it came to run it so all I could manage was faster than last couple of miles better than nothing I guess. I came home and downed a very cold partially frozen  Powerade Zero Stawberry tasted so good.

mile 1  10:32      145bpm
mile 2   10:24     152bpm
mile 3   10:30     154bpm
mile 4    10:27    156bpm
mile 5   10:27     159bpm
mile 6    11:06    149bpm
mile 7    10:50    158bpm
mile 8    10:58     158bpm
mile 9    10:39      161bpm
mile 10  10:58      160bpm
mile 11   10:57     160bpm
mile 12   10:36      161bpm

Average pace 10:42   Average bpm = 156bpm, average pace for the previous long run were over 11 so I am quite happy with this, hopefully I can continue to build strength to my legs. I really hope I can start running at the lower end of by base pace (9:54) by the end of this month for my long run.

This my highest training week this year and I know things are going to start getting longer so I need to make sure I am getting lots of sleep and drinking lots of water.

After I was cleaned up and gotten something, headed off to 2 graduation party where I did quite a bit of dancing, legs felt great.

I DID IT.


It was really a great bust to get in my 3 mile tempo run at 10k pace without quitting, this was on schedule for yesterday but no matter how hard I tried, I couldn't get my mind around how fast I need to run and for how long, even thou I run faster than this in a race. I moved the run to today and did a kettlebell Swing  + 100 Body Weight Workout.

I felt great when I woke up today and decided to tackle the run, go for at least 1 mile and rest if needed but felt great so when on to 2 and then 3, I was actually able to do all 3 miles without dying and at an even exact pace to boost, it felt great.  I started the race with Dynamic flexibility and a 1 mile warmup @ recovery pace and finished with 1 mile @ recovery - base pace.

After the run did Barry's Bootcamp Mission Specialist Lower Body and Abs for Beginners.

Life is Good

20  mins on the stepper then the Women's Health Bootcamp workout week 2, did 2 rounds this time for 21 mins

Circuit 1
15 pushups
Turkish getup: 8 per side
15 squat thrust
Alternating lunges : 10 per side

Circuit 2
10 inchworms
25 high knees on each leg
50 jumping jacks

Circuit 3
20 leg lifts
25 elbow to knee crunches
1 minute plank

Week 13 - Build 2 Phase

Start of Build 2 phase

Training objective: Continue to build endurance; increase fatigue resistance at 5k pace and 10k pace; build efficiency at HM and marathon pace

Woke up early this morning but was groggy and tired so went back to sleep and moved the workout to after work. Didn't leave work as early as I would have liked so didn't start the workout until about 8:30pm which was after dinner and rest.

I decided to use the advanced workout feature in my garmin, so input today's workout into the training software and then downloaded to my garmin

1 mile @ recovery pace (12:12 - 10:52)
3x1k @ 5k pace (8:17) with 3 mins rest
1 mile @ recovery pace (12:12 - 10:52)

Actual workout
 1 mile @ 11:46
1k @ 8:36
1k @ 8:52
1k @ 8:32
1 mile @ 11:19

When I ran I had it in my head for some reason that my 5k pace was 8:36 and not 8:17, it was very interesting to see that my body listen to my head not the garmin since it stay around where my head said it should be, oh well my legs felt fine even though it was still very hot and humid.

Got back and did Barry's bootcamp Mission Specialist Lower Body Advanced and a thorough stretch on my own. Did Dynamic flexibility before the run.

Was off work today so was able to get in a long time in  bed and then a nice workout.

7 miles at base pace 1:10:28 average pace of 10:04 still some twinge in the right knee then 1 round of week 2 of the Woman's Health Bootcamp Workout was too tired to do the required 3.

Circuit 1
15 pushups
Turkish getup: 8 per side
15 squat thrust
Alternating lunges : 10 per side

Circuit 2
10 inchworms
25 high knees on each leg
50 jumping jacks

Circuit 3
20 leg lifts
25 elbow to knee crunches
1 minute plank

5k Time Trial

Saturday was either a 5k race or a time trial, I decided to do a time trial instead of the Aurora 5k like I had originally planned due to financial reasons, I am adding so many more fall races so had to start being more selective and I have another 5k planned for August.

So did the the 1 mile warmup @ recovery pace, Dynamic flexibility then it was time for the 5k time trial, I felt great starting out but with the heat, humidity and a pain in my right knee my pace was off after the first mile and there was nothing I could do to pull it back so just decided to finish as fast as I could, so this ended up even being slower than my 5k in June even with more training so was really upset when done because I believe I should have been able to keep the pace. Finish up with a 1 mile cool down then went inside to do a kettlbell/100 body weight workout too about 10 mins.

mile 1  8:17 (right on target)  169bpm
mile 2  9:06                           168bpm
mile 3  9:00                           173bpm
 Average pace of 8:50, target was 8:17

Dynamic Flexibility - 10 mins

1 mile recovery pace 5.1mph

3x1mile @ 10k pace (7mph) 2 mins active recovery (stop and stretch instead)

1mile recovery pace @ 5.4mph
5 miles = 48:42

Barry's Bootcamp Mission Specialist Upper Body Beginner - 12 mins