Thanks I'm a Sleeper Baker

 Got my Nathan Speed 2R Auto-Cant, with Race Flasks from I'm a Sleeper Baker giveaway and promptly took it for a test drive fill with some Hammer Heed strawberry in just one bottle, worked great. Thanks Molly, don't forget to stop by her blog and say Hi.

Cleveland Yoga Appreciation Day

Today was the the Cleveland Yoga Appreciation Day at the Preserve in Chesterland this is a celebration of yoga and conservation. We (my girlfriend and I) left the house about 7:45am so as to be able to do the 8:30am hike though the Preserve. The day started with a 45mins hike through the preserve with the help of a naturalist. It as a very hilly hike, my legs weren't very happy since they just did 20 miles yesterday but it was such a beautiful location that I am so glad they are opening it up to the public, since this was an old golf course it has lots of asphalt path if you do not want to run on the grassy trail. The was a free community program provided by Cleveland Yoga and Western Reserve Land Conservancy, live music was provided by Pete McDonald.


We got back in time to setup for the yoga practice, which had a nice life musical group, I have forgotten how much I enjoy yoga classes, my body is worked from head to toe and since this is a Baron Baptiste Studio which means Power Vinyasa it is always such a yummy treat and after a 20miler it was heave, when done my IT band felt great and my nagging butt pain was pleasantly happy. Really need to get back to a daily practice.

After the yoga practice, ate some fresh peaches from the Patterson Farm and also bought more peaches, pears and tomatoes. Went over to Yours Truly for breakfast.

20 Miler Complete

Went out with the Vertical Runner Training group at 7am running most of the Akron Marathon Route.This was a typical VR group (very fast) but there was also the NEO FIT group which were a mixture of faster than me or slower than me which meant I ran by myself most of the time. Since this was a base pace run, it was very important to me that I not stay with someone that was not running my pace due to wanting to have company. At the start it was great to see some running friends I haven't seen in a while Red, Bob, Mike, Don, Kurt while on the Towpath saw ESpeed and Barb 2 very speedy women. Ran with music till about mile 5, then just decided to enjoy the day without it, there were lots of runners, walkers and bikers all around me this was a big difference from last week's 18 miler were I only saw 2 other runners. I made 2 wrong turns , first getting onto the towpath and second getting out of the towpath both times went with the wrong runner, oh well. Also unlike last week's 18 miler I did not stop the Garmin when I stop for water, traffic or crowd in downtown Akron. With the different groups running, there was water stops along the way (thanks to them all) and I think people from the Akron Marathon were out again today giving out Powerade. Deb through to for had her usual runner's survival pack in front of her house but I was fine so decline and kept on running. Also, about mile 12 was when I started running with Jane, I was about to pass her and another lady she was running with and she decided to come along with me, training for Columbus not Akron, we stayed together till the end. Great run, feel great, made a quick stop at work to make sure things were fine had no problem climbing the stairs, got home, ice bath and nap Activity Route: -- Elev. Avg: 943 ft Location: -- Elev. Gain: -7 ft Date: 08/28/10 Up/Downhill: [+1459/-1466] Time: 07:14 AM Difficulty: 4.4 / 5.0 Performance Distance: 19.68 miles Time: 3:32:00 Speed: 5.6 mph Pace: 10' 46 /mi Heart Rate: 153 bpm (Avg) Calories: 2533 192 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%  0.02 mi Zone 4 163 - 184 0h 03m 1%  0.27 mi Zone 3 143 - 163 3h 26m 97%  19.33 mi Zone 2 122 - 143 0h 12m 6%  0.91 mi Zone 1 102 - 122 0h 00m 0%  0.00 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 9' 48 -0' 58 6.1 +0.5 153 +17 ft 2 9' 55 -0' 51 6.0 +0.5 153 -164 ft 3 10' 30 -0' 16 5.7 +0.1 154 +72 ft 4 10' 08 -0' 38 5.9 +0.3 149 -69 ft 5 10' 23 -0' 23 5.8 +0.2 150 -32 ft 6 10' 11 -0' 35 5.9 +0.3 153 -10 ft 7 10' 10 -0' 36 5.9 +0.3 151 +6 ft 8 10' 49 +0' 03 5.5 -0.0 148 -17 ft 9 10' 22 -0' 24 5.8 +0.2 150 +7 ft 10 12' 57 +2' 11 4.6 -0.9 148 +59 ft 11 12' 54 +2' 08 4.7 -0.9 154 +131 ft 12 10' 59 +0' 13 5.5 -0.1 148 +10 ft 13 11' 11 +0' 25 5.4 -0.2 149 +19 ft 14 10' 40 -0' 06 5.6 +0.0 154 +3 ft 15 10' 59 +0' 13 5.5 -0.1 155 +63 ft 16 12' 52 +2' 06 4.7 -0.9 155 +17 ft 17 10' 33 -0' 13 5.7 +0.1 152 -101 ft 18 11' 01 +0' 15 5.4 -0.1 151 -39 ft 19 11' 20 +0' 34 5.3 -0.3 159 +29 ft end 10' 11 -0' 35 5.9 +0.3 158 -26 ft Versus average of 10' 46 min/mile

Posted from bimlog.com

Even though this is a recovery week, instead of doing a HM race as planned and according to schedule I will be running 20 miles with the group on the blue line, my 20 miler is suppose to happen next weekend but I am going to run  it this Saturday so I can have some company and also run 20 miles on the course. Instead of the half marathon on Sunday, I will be attending a hike and an outdoor 75mins yoga practice with a friend, so I am limiting my run to 3 days this week so as to stay with the recovery week mileage.

Today's workout

warm up -3 mins jump rope
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Press - 24kg -10
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Row - 24kg - 10x
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Squat - 24kg - 10x
1 hand kettlebell Swing 24kg - 10 each side  From the Kettlebell Inc August 2010 Magazine

1 round of the Hard Core Club Routine getting better, for the push up did around the world per Bob Harper tweet

and

for Legs Love Lunges
10 back lunges on each leg
10 side lunges per leg
20 walking lunge10 forward lunges per leg

Mama Goes Masters Vitual Race - 8.25 miles

In honor of MCM Mama turning 40 today, I did 8.25 miles which is the month and day she was born, other choices were 4 miles and 40k for the age. 1st virtual race.

Since this is recovery week and I was suppose to do a mixed interval yesterday which I move to today, so I can properly honor the day, I decided to do Cardio Coach Press Play using my treadmill, Lord knows I did not want to do more than 8.25 miles. A lot of people always complain about not liking to use the treadmill but all they really need to do is give Coach Sean a try, great outdoor too.

The first time I did CC Press Play Choose Living was in 1/07, as part of a world wide group in honor of Jim MacLaren, please click over to Jim's site and read about his story

"You can change your reality in one second, simply by making a choice." -- Jim MacLaren

I started this race later than I wanted to because I had a lingering headache yesterday and ended up taking some Tylenol PM which left me kind of groggy this morning so slept an extra hour before workout. Drank a bit of Powerade Zero and hook up my laptop to the speaker but it wasn't working so ended up using just the laptop speakers which wasn't really loud enough, love hearing Coach Sean's voice echo through out the room.

I do all my runs on the treadmill at 1% incline

Warmup: 5.4 -5.6mph  (5:18 mins) Recovery pace to base pace

Steady State 1 : 6.0mph (3.04 mins) base pace

Challenge 1: 10 level 3 effort high intensity workout with 30 sec rest alternating between level 3 hill and level 3 sprint

level 3 hill: 6mph @ 3% incline  base pace

level 3 Spirint: 8mph @ 1% incline 1 mile pace   (15:16)

"Don't wait for the opportunity, create your own", 

Rest/Steady State 2 /Challenge 2: 2x3mins hill climb but I chang this to speed run/1 min rest

Min 1: 6.6mph (Half Marathon Pace)

Min 2: 7.0 mph (10K pace)

Min 3: 8.0mph (1 miler pace) rest 1 min repeat.  (10:06)

Steady State 3: 6 mph base pace (2:49)

Challenge 3: 3x1 min sprint with 1 min rest   8mph (1 miler pace)  (5:43)

You are free to make a choice of creating and enforcing the limitations of your life, and limiting the possibilities that exist. With this same freedom, you have the choice to realize a never-ending potential. Coach Sean.

Steady State 4: 6.4 mph Marathon pace (3:19)

Challenge 4: 4x3 hill climb change this to speed work / 1 min recovery 8mph (1 miler pace) 7:49

Steady State 5:  6.0 - 6.4mph base to marathon pace (4:33)

... This is where it counts. You gotta move here. Lets go. Chase? Or be chased?

Challenge 5: 4 mins level 3 effort - 7.5mph - 3k pace (5:11)

Instead of going to the cool down I stopped the workout and kept on running at 6.6mph to get to the required 8.25 miles.

  girl at a high school basketball game in rural Pennsylvania wearing a T-shirt that said: "What would Jim MacLaren do?" The answer is obvious. "He'd choose to live life to the fullest, without excuses, without regret."  So MCM Mama live life to the fullest, enjoying every step with no regrets, HAPPY BIRTHDAY wishing you the very best life has got to offer.

Week 20 - Recovery Week

Sunday - Woke up a little stiff, so spend some time with Chaz from Yogamazing during Yoga for Runners which was perfect in hitting every sore muscle. I love the fact that Chaz never assume I am a pretzel so he gives a very detail sequence of how to get in each pose and he has a yoga for everything, if he doesn't send him an email and he will get it out for you, free on itune.

Today - Getting my baby ready for back to school tomorrow, well he is going to be a sophomore but he is still my baby, paid fees, bought books, got hair cut and pack bag pack. Before the fun began, I was able to get the scheduled 6 miles in. Some soreness in my right knee, which loosen up as the run went on, I was able to add on 3 steep hill loop and still finish the last mile as my fastest. 6 miles average pace 10:11, my base pace is 10:51 - 9:54, am glad that after an 18 mile run and still able to stay towards the top with heart rate mainly in zone 3.

I did schedule an adjustment with the Chiro Dr. for adjustment on my legs

Activity Route: -- Elev. Avg: 990 ft Location: -- Elev. Gain: +0 ft Date: 08/23/10 Up/Downhill: [+521/-521] Time: 11:11 AM Difficulty: 3.0 / 5.0 Performance Distance: 6.01 miles Time: 1:01:10 Speed: 5.9 mph Pace: 10' 11 /mi Heart Rate: 152 bpm (Avg) Calories: 804 174 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 05m 9%  0.55 mi Zone 3 143 - 163 0h 50m 82%  4.96 mi Zone 2 122 - 143 0h 07m 12%  0.77 mi Zone 1 102 - 122 0h 00m 0%  0.00 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 10' 06 -0' 05 5.9 +0.0 158 -43 ft 2 10' 18 +0' 07 5.8 -0.1 147 +3 ft 3 10' 05 -0' 06 6.0 +0.1 145 -10 ft 4 10' 20 +0' 09 5.8 -0.1 152 0 ft 5 10' 12 +0' 01 5.9 -0.0 152 +3 ft 6 9' 55 -0' 16 6.0 +0.2 156 +46 ft end 10' 00 -0' 11 6.0 +0.1 157 0 ft Versus average of 10' 11 min/mile

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18 miles Done

20 oz Gatorade 36 oz Water 2 Vanilla Bean Gu 1 mini Lara Bar Pit stop at mile 9 Garden Center for restroom, gas station for water. Need to get new shoes for the 20 miler coming up. Can probably run faster than I was running, need to work on the pacing. Activity Route: -- Elev. Avg: 1029 ft Location: Solon, OH Elev. Gain: +4 ft Date: 08/21/10 Up/Downhill: [+935/-931] Time: 09:38 AM Difficulty: 3.9 / 5.0 Performance Distance: 18.00 miles Time: 3:14:39 Speed: 5.5 mph Pace: 10' 49 /mi Heart Rate: 147 bpm (Avg) Calories: 2552 162 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%  0.00 mi Zone 3 143 - 163 2h 47m 86%  14.33 mi Zone 2 122 - 143 0h 58m 29%  4.23 mi Zone 1 102 - 122 0h 14m 7%  0.25 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' 36 -0' 13 5.7 +0.1 143 +7 ft 2 10' 26 -0' 23 5.8 +0.2 151 +23 ft 3 10' 14 -0' 35 5.9 +0.3 151 -23 ft 4 10' 38 -0' 11 5.6 +0.1 147 -20 ft 5 10' 52 +0' 03 5.5 -0.0 147 -53 ft 6 11' 04 +0' 15 5.4 -0.1 149 +68 ft 7 10' 44 -0' 05 5.6 +0.0 150 +16 ft 8 10' 31 -0' 18 5.7 +0.2 152 -13 ft 9 21' 58 +11' 09 2.7 -2.8 141 0 ft 10 11' 05 +0' 16 5.4 -0.1 139 -10 ft 11 11' 11 +0' 22 5.4 -0.2 137 -75 ft 12 11' 07 +0' 18 5.4 -0.2 146 +46 ft 13 11' 36 +0' 47 5.2 -0.4 141 +23 ft 14 11' 06 +0' 17 5.4 -0.1 148 +19 ft 15 10' 56 +0' 07 5.5 -0.1 144 -26 ft 16 10' 48 -0' 01 5.5 +0.0 146 +26 ft 17 11' 19 +0' 30 5.3 -0.2 152 -10 ft end 10' 22 -0' 27 5.8 +0.2 156 -6 ft Versus average of 10' 49 min/mile

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