3 miles today, who...hoo , it felt great, I decided to run this on the treadmill to better gauge speed and how my body response to it. I started out at Recovery pace then getting to base pace after every mile I drop back to recovery pace instead of a walk just because it is really hard for me to walk on the treadmill I tend to really heel strike badly. For the final mile, went from recovery pace to base to Marathon to 10k pace was able to hold 10k pace with no pain to either leg.The only problem I noticed was how cold my fingers and toes were, I was sweaty but both were freezing. Did Dynamic Flexibility before running.

After running, move on to do Upper Body/Core workout with Cindy and then finish up with 8 mins of yoga stretch, this are both from Exercise TV.

Formal training starts Monday, Signed up for the Akron Marathon and will be signing up for more races before then.

Slowly beginning to feel my running mojo coming back, still only running 1 mile each but only minimal pain when done and thi sis not from my injury. I still can't beleive how much my quads and calves hurt from the first 1 miler on Saturday.

Dynamic Flexibility
1 mile on the treadmill ( started out at 5.1mph and finish the last .2 @ 6mph)
Exercise TV Upper Body Work with Cindy W using 10# weights
Stretch on my own

Dynamic Flexibility
1 mile run on treadmill
12 mins on the spin bike
20 big boy  pushups
20 crunches
30 sec plank hold

Am going to be using Matt's Fitzgerald's Brain Training for Runners Book again for my training, it worked great for me last year and got me ready for every race and I shaved off quite a bit of mins off all my previous PRs even though I was nursing injuries and no previous injury got aggrevated and no new one developed. I did level 1 running 4 times/week, cross training on non-running days and alternating lower and upper body strength using Barry's Bootcamp Mission Specialist which are only 12 mins.

Matt Fitzgerald Dynamic Flexibility from The Brain Training for Runners Book
1 mile run outside, neighbourhood loop
Fitzgerald's Core Conditioning
Gilad Body Scuplt Legs, Chest & Abs- Exercise TV

Yesterday was a rest day, my quads and calves were so tight and sore, so use the stick and did lots of stretching. I have decided to sign up for some races including the Akron Marathon, I need a goal if not I won't really give it my all, there is just so much that competes for my time and without a goal it is so easy for me to make my fitness last again and start catering to everybody else.

First run of the year

Finally, was able to get out to run today, only one mile but it was better than nothing, I didn't have to stand by my window envious of all the runners going by. I wore my new Newton, purchased at the Columbus Marathon, the hip held up okay slight twinge a couple of minutes into it but it worked it self out, the heel was fine during the run, a little pain when done but nothing like it use to be, now iced and back in the boot. Next run Monday, didn't wear a watch or Garmin, just ran for the fun and pure pleasure of it.

Life is good.

Really didn't feel like doing Barry or the elliptical the last 2 days so did some workout on my own. yestedayy, I picked up 5 Exercise TV from the dollar store and for a change of pace today did Cardio Blast with Michael Carson and Ultimate Buns with Stephanie V (?) it was a nice change.

On the injury front, both legs are feeling better and I think I am finally getting back to a normal gait on walking, since I have been injured for so long the walking gait was actually worst that the running gait and I have also been using the orthotics in my daily shoe which is actually a running shoe that didn't workout great for running but has been great for walking.

1 more week to go then I start back slowly to running 1 mile at a time to see how things response, the only sad part was that I made so much gain last year but I am back to square one this year none the less I am still greatly to be be able to expereience the joy of running.

35 mins on the stepper + 10 mins on the Spin Bke + Barry's Bootcamp Upper Body skipped the warmup.

Not having a running goal is hard but I am working on strengthing my core and legs. I am thinking of signing up for Akron before the price goes up, never done the full but have basically ran the whole course in the last 2 years and it is a hard course but I should be fine since it has a 6 hours cutoff and I should have my base back by then.

Other races I am thinking even if I don't race them is Hermes 10 miler, Yates 5 k and the Concord HM ( I think the name changed this year)

Instead of the couch to 5k program, I think I am going to go back to the Personal Running Trainer 4 weeks to 1 mile program that I used last year since I really like it and it worked in helping get my base back.

PT went great yesterday, we did the same combo that worked last week and the heel feels great but I am still going to sit out the whole month, the left hip comew and go but not as bad as before and most of the exercises in Bary's Bootcamp really target it so that is helping.

Today

30 mins on the Eliptical AP3 L1
Barry;s BC LB - 27 mins

Today:
20 mins on the stepper
Barry's Bootcamp Upper Body

Yesterday
30 mins on the elliptical WL P2 L1
Barry's Bootcamp Lower Body

The right heel is feeling much better , going to PT today and I will strongly suggest she repeat the last treatment since that has been the only that has actually made a difference so far.

Hopefully, the snow will hold off till I get home.

15 mins on the stepper + Barrys Bootcamp Fat Blaster Upper Body/

It finally stopped snowing and I had to back to work after being off for 3 weeks, the time went by fast, but I think all my calm/serenity from vacation only lasted about 5 mins before I was overwhelm with work and everyone wanting a piece of me.

Yes, still snowing, kids are off from school due to excess snow and ice, so I also took the day off and got in a long workout.

30 mins on the elliptical
90 mins Spinning
Barry's Bootcamp Fat Blaster Lower Body

Working on a 2009 races scrap page will post when done.

First Running Scrapbook Layout

Happy New Year

Happy New Year Everyone

I am alive but still no running, at least not for another 4 weeks, the hip is getting better but the heel is definitely being stubborn, currently in a boot, and doing a combination of ultrasound, graston and electrical current. Added the electrical current on 12/31 and there seems to be a response finally. I do not have any racing plan right now for 2010 just because I hate to put unnecessary pressure on myself by having to start training earlier than my body wants, the goal is to be 100%, or at least close to it before starting back up.

Cross training has been going great at least I have been able to maintain my weight and fitness level during a very heavy eating season, and also discovered that you can push and get your heart rate very high on an elliptical and holding the handle doesn't give you a chance to push as hard so lock the handle in place and swing your hand like you are running and boy does it feel good.

At least for the month of January going back to Barry's Bootcamp Fat Blaster Series, alternating the Upper and Lower Body dvd with using the stepper, elliptical and spin bike.

Spent most of teh holiday over at Mytle Beach, South Carolina, view from my resort room window :)

View from my house window today :(

It has literally been snowing since Friday with occasional 2 to 3 hours break