tag:blogger.com,1999:blog-3711124764128893112024-03-05T04:11:35.012-05:00 Miles to HealthYou alone are the judge of your worth and your goal is to discover infinte worth in yourself, no matter what anyone else thinks. - Deepak ChopraElizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.comBlogger1086125tag:blogger.com,1999:blog-371112476412889311.post-27799169999636981982016-02-04T23:17:00.002-05:002016-02-04T23:17:45.963-05:00Runervals 5.0 10K Strength BuilderI love Coach Troy and have been hanging with him for about 8 years now I think, but this is my first second time around with <a href="http://www.spinervals.com/products/item45.cfm" target="_blank">Runervals 5.0</a>, with last week being the first. I knew this was going to be a hard workout when Coach gave us a 10 mins warmup, he refers to this has a strength builder but I see it as a Tempo hilly workout, not even sure what to expect from Runervals 4.0 Up, Up and Up Hill Climber, if we are climbing to 5% @ 10k pace.<br />
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Disclaimer I did not do my 10k pace still in no shape what so ever to do this workout at this pace, I started out at Marathon pace but the last 2 mins was rough so drop down 0.2.<br />
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The workout is simple really 10 mins warmup with striders then 5x6mins @10k pace varying incline from 0% to 5%, starting at 0% each minute take up incline 1%, last week I could only handle 3 rounds, this week I made it to 4 but decided to save round 5 for another day after Coach said we were going up by 2% every minute not mentally there yet.<br />
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I know lots of people whine about the treadmill but there are so many great workouts out and no matter how much I try unless I have someone pacing me there is no way I am going to get this kind of workout done or even find the hill to do it this good, each tool just like everything has it's place.<br />
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etsy.com/shop/BlissFindAndDesign<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com1tag:blogger.com,1999:blog-371112476412889311.post-21488235214595955362016-01-25T20:16:00.000-05:002016-01-25T20:16:20.293-05:00<b>Sunday:</b><br />
I got no workout in the morning, got up late and hubby decided to go to the 9:45am church service since he had a 11:30am meeting. With hubby gone for his meeting, I decided to attend a run to celebrate a fellow BGR member 58th birthday, location was even close to me.<br />
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My favorite running course that always kick my butt Egbert@Bedford Reservation, 4 other ladies showed up to run with her, the weather was quite beautiful for mid January, mid 30s and no wind but of course all the hills were still there. We decided on 5 miles which will be 2.5 miles back and out, which also means that we are stopping just before the flat begins.<br />
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I ran most of it with Veronica but she pulled away on the way back, I just have to respect my body, this is the most consistent I have been in months, actually did 3 days in a roll. The birthday girl gave us gold dog tags when we were done, so glad I came out, felt great after the run. 5 miles for an average pace of 10:15<br />
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Pictures are cutesy of Veronica:<br />
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<b>Monday:</b><br />
I slept through my alarm, but in the middle of a dreaming conversation with my niece, I had to check the time to get us somewhere so realized I was running late.<br />
<b> </b><br />
Done with Cathe for the next 7 weeks, let see if I can actually go 78 weeks with her, with that said, started <a href="https://ingridromero.com/edge-booty-extreme-2/" target="_blank">Edge Booty Extreme 2</a> today, with tomorrow being speed workout, swap leg and upper body supper sets for today.<br />
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Today's workout was Upper Body Superset, 2 exercises back to back, 10-15 reps with 4 sets, will definitely feel this tomorrow, this is a no frill workout, I will probably use my own music next time around. This is about 34mins with the warmup, no cool down.<br />
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Got on the treadmill and got in 3 miles of run/walk, I am really enjoying doing this, it is just no pressure and my walking speed is slowly improving again.<br />
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The weather was beautiful again today and longed for a run outside but just wasn't in the cards.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-81144873127379307732016-01-23T19:18:00.001-05:002016-01-23T19:18:35.299-05:00I didn't want to get out of bed today, okay got up use bathroom and promptly got back under the covers, I think I was in sympathy with those having the blizzard. Funny part was I couldn't fall back asleep since my brain kept on screaming get up and go run. I just didn't feel like another cold long run.<br />
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I did eventually put on my big girl panty, after a trip to the post office finally made it to South Chargrin around noon to get my run in. Suppose to do 16, promise myself to just go our for 6 and call it done, it was cold and windy but it could be worse.<br />
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I felt pretty good on the run nothing hurts despite the 2 days of run/walk that was added this week, but I wasn't in my happy place, was concern about falling in some of the places and the wind was brutal in some area. South Chagrin is another great location to run just the right amount of hills sprinkle in and you can run for ever, saw a couple of walkers and only 1 other runner on my way back but since am running so late that is not a surprise.<br />
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When I got to mile 3, this was the flat straight portion so decided to go for another half a mile to make it 7 but then I got in my groove and then just decided to go for 4 to make it 8, no couldn't convince my legs to make it 5, I think they turn around on their own instead of letting me make that decision. This turn out to be a nice progressive run but was happy to be done and back in my warm car.<br />
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May go out running tomorrow to celebrate a running friend's birthday<br /><table class="table clickable-table splits-table"><tfoot>
<tr class="sortable-header-row"><th class="ascending">Splits
</th><th class="">Time
</th><th class="">Cumulative Time
</th><th class="">Moving Time
</th><th class="">Distance
</th><th class="">Elev Gain
</th><th class="">Elev Loss
</th><th class="">Avg Pace
</th><th class="">Avg Moving Pace
</th><th class="">Best Pace
</th><th class="">Calories
</th></tr>
<tr class=""><td>
1
</td><td>
12:01
</td><td>
12:01
</td><td>
11:56
</td><td>
1.00
</td><td>
74
</td><td>
16
</td><td>
12:01
</td><td>
11:56
</td><td>
9:59
</td><td>
121
</td></tr>
<tr class=""><td>
2
</td><td>
11:18
</td><td>
23:19
</td><td>
11:11
</td><td>
1.00
</td><td>
31
</td><td>
--
</td><td>
11:18
</td><td>
11:11
</td><td>
9:32
</td><td>
131
</td></tr>
<tr class=""><td>
3
</td><td>
12:03
</td><td>
35:22
</td><td>
12:03
</td><td>
1.00
</td><td>
155
</td><td>
8
</td><td>
12:03
</td><td>
12:03
</td><td>
9:27
</td><td>
120
</td></tr>
<tr class=""><td>
4
</td><td>
9:51.5
</td><td>
45:13
</td><td>
9:49
</td><td>
1.00
</td><td>
--
</td><td>
142
</td><td>
9:51
</td><td>
9:49
</td><td>
8:50
</td><td>
132
</td></tr>
<tr class=""><td>
5
</td><td>
11:48
</td><td>
57:01
</td><td>
11:44
</td><td>
1.00
</td><td>
128
</td><td>
--
</td><td>
11:48
</td><td>
11:44
</td><td>
9:12
</td><td>
129
</td></tr>
<tr class=""><td>
6
</td><td>
10:10
</td><td>
1:07:11
</td><td>
10:07
</td><td>
1.00
</td><td>
16
</td><td>
157
</td><td>
10:10
</td><td>
10:07
</td><td>
8:48
</td><td>
131
</td></tr>
<tr class=""><td>
7
</td><td>
9:49.4
</td><td>
1:17:01
</td><td>
9:41
</td><td>
1.00
</td><td>
13
</td><td>
29
</td><td>
9:49
</td><td>
9:41
</td><td>
8:34
</td><td>
128
</td></tr>
<tr class=""><td>
8
</td><td>
9:46.3
</td><td>
1:26:47
</td><td>
9:41
</td><td>
1.00
</td><td>
27
</td><td>
97
</td><td>
9:46
</td><td>
9:41
</td><td>
8:36
</td><td>
130
</td></tr>
<tr class=""><td>
9
</td><td>
0:03.4
</td><td>
1:26:50
</td><td>
0:02
</td><td>
0.01
</td><td>
--
</td><td>
--
</td><td>
11:06
</td><td>
6:30
</td><td>
9:09
</td><td>
0
</td></tr>
<tr><td>Summary</td><td>1:26:50</td><td>1:26:50</td><td>1:26:14</td><td>8.01</td><td>445</td><td>450</td><td>10:51</td><td>10:46</td><td>7:17</td><td>1,022</td><td> </td><td> </td><td> </td></tr>
</tfoot></table>
Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-76284677382561406012016-01-21T19:26:00.001-05:002016-01-21T19:26:40.991-05:00I took yesterday off as a complete rest day, my body needed it so I listened.<br />
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Today was Ripped with Hiit Chest, Shoulders and Triceps with abs no finishers so this comes in about 40 mins which was perfect, this workout is so much harder without the finishers, because it means 3 workouts, 10 reps/3 sets for each body part then abs instead of doing finishers after each workouts. The killer was plank jack workout after doing triceps, never felt my hand shake so much, not sure how I got through without face planting.<br />
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<br /><iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/KDmDTedfd2c" width="560"></iframe>
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Last round with Team Clydesdale and Runerval 1.0, I wasn't expecting any improvement on this since I was already at max with the way I want to run it but can only tweak it by not dropping below base pace or increasing base pace which has a down out if getting too tired and dropping down after a hard interval. I did feel pretty good doing this but the weight workout really kicked my butt.<br />
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So how did I process with Runerval 1.0 (35mins)<br />
Week 1: 3.29 miles (avg pace 10:38) <br />
Week 2: 3.34 miles (avg. pace 10:29)<br />
Week 3: 3.35 miles (avg pace 10:26) not too bad at least headed in the right direction<br />
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My mileage is quite low for marathon training and I really need to kick it up for the next 5 weeks to stay on track but love how my body is feeling although right now weight is not bulging but body is getting firmer.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-723069867529713072016-01-19T21:50:00.001-05:002016-01-19T21:50:22.199-05:00Funny, did Ripped with Hiit Lift it Back Biceps and Shoulders today and I didn't really remember any of the workout, it must have been awhile since I did it. I am still trying to limit my Strength work to 30-45mins which means since I was required to do BBS and also Abs which comes to about 62mins, I did the time saver workout without finishers, instead of the finishers, abs were done instead. The good part about doing the abs workout broken up was that I was able to do them with much better form.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/1scPDiosQNg" width="560"></iframe><br />
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Last week of Runerval 7.0 Workout B, the goal was to keep increasing the distance ran in the 30mins, I am not increasing the max speed which stayed at 7mph (5k pace) the main objective is to reduce the time spent at recovery pace 3-4mph) and get back up to base pace (5.5mph) right away. I felt pretty good with the run and very happy with the progress I made.<br />
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Week 1 - 2.67 miles (avg. 11:13 pace)<br />
Week 2 - 2.74 miles (avg. 10:58 pace)<br />
Week 3 - 2.87 miles (avg. 10:27 pace) so not a bad improvement.<br />
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Very cold here but always thankful when no snow or snow when am home or at work only, really hate driving in it.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-43658849038320576692016-01-18T22:32:00.001-05:002016-01-18T22:32:40.560-05:00Baby it's cold outside, woke up this morning to 9 degree with a gusting wind making it feel like -16 but thankfully the predicted heavy snowfall didn't happen. Happy MLK day, I did have to go to work but limited traffic since most places were close.<br />
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On schedule today was Cathe XtrainTabatacise, this is none stop heart pumping plyo from start to finish, I still believe the first 2 rounds are the hardest, by the time you get to 3- 5 that are somewhat easier you are spent and feel miserable, oh yes bring on the recovery, what step blast, funny they did help push the misery out of the legs.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/NK8tpdpnavU" width="560"></iframe><br />
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I have been lacking in my easy run and mileage is no where near where they should be, so even thou I wasn't feeling I decided to just go ahead and walk for time on my feet. Mile 2 I changed to 1/2 mile walking and half mile running, increasing both paces, before I know it 6 miles done and I felt great. 6 weeks to New Orleans and this is the least prepared I have ever been.<br />
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Contemplating running the Buzzard 50k, did the 25k last year, it was cold, icy and a complete mud fest but oh so much fun when I thaw out anyway.<br /><br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-45512779679389527082016-01-17T21:25:00.000-05:002016-01-17T21:25:24.435-05:00Note to self, Hard Strikes is not a good workout to do before a long run, while doing this workout on Friday my ankles were worked hard from all the jumping jacks, kicking,& side to side moves then the conditioning took a hard hit at my shoulders, which meant doing my long run my legs felt like brick and I could barely move my shoulders.<br />
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Had a 7:30am dentist appointment, the original plan was to drive over to covered bridge to get in hill repeats but then the light drizzle and snow started and I doubt I will get a good workout, so headed off to Egbert knowing there will be enough hills to rival a hill repeat. I was really surprise that there was hardly anyone out, ran into Jerry W who was running trails and I was running the multi purpose path with out path crossing off and on.<br />
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I started at Egbert and ran down to Linda's Fall trail head for 4.5 miles, I hate being on this part of the trail by myself since It is somewhat isolated. At about mile 5, my legs felt very heavy I was barely moving, I had to stop to walk and shake them out. The one good thing about the run was that my endurance felt fine, I wasn't tired but my legs are going to need more road long miles before New Orleans.<br />
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After getting back to Egbert, I went the other direction, which is somewhat flatter since there are only 2 hills on it, I went out for 1 mile and back, goal is to run this faster than the last 9 miles, decided not to cross the road but made a left to stay on Union Rd for the 1 mile, had to push, slightly slippery on this side.<br />
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In celebration of Michelle Obama's birthday, wore my pearls to wish her wll, #girlswithpearls<br />
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Sunday - Complete rest dayElizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-62473374305085747682016-01-15T22:39:00.000-05:002016-01-15T22:39:05.114-05:00This is a recovery at least by my standard, all that was on the schedule today was Xtrain Hard Strikes, trust me there is nor easy about this workout and this is also the workout that works my ankle the most due to all the none stop bouncing and jumping jacks. The conditioning then kills my shoulder, the whole clocks in about 46mins a great effective workout.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/QohHdkdQtkE" width="560"></iframe><br />
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Temps got up to almost 50 today and currently raining, I think am going to skip hill repeat tomorrow and get some decent long run in or I may change my mind, did go long last week, really suppose to do hills, I wonder how muddy the trail will be.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-63908159580115088702016-01-14T22:27:00.000-05:002016-01-14T22:27:38.571-05:00Am trying to keep the same Runerval workout for at least 3 weeks just to work towards speed improvement, am probably not going to be 100% ready for New Orleans since am doing fun hard works but not necessarily going long, with the next race being a marathon and not a 5k or 10 k it may not be the best of ideas but training through the winter requires fun to combat all the dull dreary days.<br />
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After Cathe Low Impact Hiit, I did the 2nd scrambled which mixes LIH #2 1st part and the LIH #1 2nd part, it really is fun to do it this way, I do think I am beginning to hate dixie cups, what torturous little demons.<br />
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For Runerval today, repeat of 1.0 with team Clydesdale, doing intervals 1, 2 & 4 @ 5k pace (7mph) and 3 @ base pace (5.5mph) this was a hill workout , goal was to reduce the time I stay below 5.5mph, today wasn't too bad, form was good, last interval was a struggle but doable. Last week's total mileage was 3.29 (av g pace 10:38) this week 3.34 (avg pace 10:29) so moving in the right direction. I have no intention at this point to run faster than 7mph, I will just be pushing to improve time at base pace, max base pace for training is 5.8mph so I have plenty of run to grow.<br />
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One of my Facebook memory was a picture I took when I went to Houston in
2012 for the marathon and got a chance to watch the Olympic qualifying
race, this was my first out of state race and I think it still remains
one of my favorite, the finish was just so well done you feel like a
rock star. I still have my Brooks Cowboy hat, too special not to keep.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-84112969028546444102016-01-13T21:03:00.000-05:002016-01-13T21:03:22.450-05:00Today was a spring out of bed, love days like this, today I experimented with making dinner while working out instead of after work or in the crock pot, so before heading to the basement put a couple of pork chops with cream of chicken and onion soup mix in the oven, it was actually done but the time I finished working out.<br />
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Today's workout was Cathe's Xtrain Supercut, this is one of those energizer bunny workout, barely a rest period and mostly compound moves, I do love it thou since you workout every pesky little muscle, I think one of my favorite move is the using the gliding disc to do burpee to jack pushups. I did a time saver workout which clocks in at 26mins.<br />
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For Cardio I did a newer Studio Sweat Spinning off of Youtube, love the music and energy of this workout.<br />
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Today I wasn't feeling any yin yoga workout started out with 2 but ended up just doing my own thing for 30mins, mainly because I knew what was tight and what I wanted to work on.<br />
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Still working on cleaning up the diet, I know this is going to be a challenge for some reason this year, not eating junk just can't stop eating.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-19751960375426630062016-01-12T23:04:00.000-05:002016-01-12T23:04:32.730-05:00Great workout combo today with Cathe Xtrain Cardio Leg Blast and Coach Troy Runerval 7.0 Workout B, the speed and tempo for this week will be a repeat of last week to gauge improvement.<br />
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I did the first 5 rounds of Cardio Legs Blast + core #2, I feel the shortened workout are more than adequate for me, I do prefer all the workout to be around 30 mins, minimal chatter, straight and to the point, this with the core workout clocks in at 46mins perfect. I can definitely feel some residual hot spot on my legs from the long run but once thoroughly warmed it felt much better.<br />
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Last week when I did Runerval 7.0 workout B which is a 5x90secs ON with 2.5mins of recovery, I felt even though I was able to hold the 5k pace with good form I was having to walk a long time to recover so not sure how effective that was, today tried a different approach, HM pace 6.4mph@2% grade for the first 60mins then 5k for the last 30 secs walk the first couple of mins for recovery and be back up to base pace 5.5mph right away. For the last round I did 30secs @HM pace then last 60secs @5k pace.<br />
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Last week, did this 30mins workout and ran 2.67 miles (11:13 avg pace) this week 2.74 mile (10:58 avg pace) the goal fro me is to be able to run the HM to 5K and still recover at base pace instaed of walking pace and get closer to 10 min/mile.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-29337657204135987862016-01-11T22:32:00.000-05:002016-01-11T22:32:06.440-05:00My brain wouldn't shutdown so I couldn't sleep and I was so cold despite
how many layers of clothes I had on, this led to sleeping in late. I
had an easy run and Cathe Low Impact hiit on the schedule for today, I decided
that I will get more bang from LIH than an easy run. I did the LIH
scrambled which I like since it mixes up both 1 & 2, since I have been doing this DVDs for almost a year now need to start mixing things up to keep fresh.<br />
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Crazy temps here went from 52 degrees on Saturday to 12 degrees today, with some very bitter wind and that is suppose to get worse tomorrow.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-61537627933284424322016-01-10T20:35:00.001-05:002016-01-10T20:35:34.943-05:00Oh the joy of living in Ohio, yesterday was 50+ degrees with occasional rain but none the less very beautiful day for January in Ohio, while running yesterday there were lots of people out biking and fishing, today by noon we had dropped to 30 degrees, winds @ 30mph with blowing snow, barely going to make it out of the 20s all week, oh well it was fun while it lasted.<br />
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Woke up today, with minimal stiffness, some sore around my left ankle/foot as expected but overall not too bad. Got out of bed and did 40mins of spinning using<a href="http://www.itrain.com/program/Indoor-Biking/" target="_blank"> iCycle </a>been awhile since I did one of this, fun as usual with Keith, could feel the lactic acid in the legs but the ride felt great, afterwards tried a new to me yin yoga with Sufey, I like the practice but the chatter at the beginning was too long and normally I don't care for music during for some reason I didn't mind her singing, it seems to go with the practice. I love the pigeon against the wall, could really feel the butt muscle, but felt so much better when done.<br />
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Wasn't sure if doing 21miles yesterday was a good idea but I feel great today except for some minor aches and pain, now to add back working on nutrition to get the weight down.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-47298970053415710392016-01-09T18:40:00.000-05:002016-01-09T18:57:30.164-05:00Art Moore Fat Ass 50k (Not quite)I really wasn't sure what my body can do at this race but I went back and forth trying to decide to go or not go, another thing was that I know I was going to be doing this mainly by myself, most people going so far were faster than me, or do 100 mile runs so that was another issue.<br />
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Since part of my goals for this year is to get outside my comfort zone and meet more people, I decided to pull out the big girl panty and go for it, 7:30am start that wasn't happening.<br />
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For those of you that do not know what a Fat Ass is <a href="http://trailandultrarunning.com/the-fat-ass-ultra-a-history/" target="_blank">here</a> is some history from Trail and Ultra Running or definition <a href="http://www.coolrunning.com.au/fatass/hq/index.php?title=What_Fat_Ass_Is_And_Is_Not" target="_blank">here </a>from Cool Running but the general idea is <b>"No Fees, No Awards, No Aid, No Wimps". </b>Although Joe the organizer for this one is such a great guy, he did put out aid and direction signs, you really can do whatever you want, mileage and time is recorded just to show who showed up and this particular one dates back to 1990, and Art Moore himself was around today for the race but I didn't see him.<br />
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Got to the race site about 8:30, it was pouring rain when I left the house but it stopped when I got to the meetup site, the course direction is to go 7 miles to the right turnaround and then 8.5 miles to the left, I needed at least 16miles and knew going to the right was not going to be a great idea since I am not sure if I will want to go any further once I get back to my car and there was also that chance of running it faster than necessary, so I headed off to the left to do 17 miles. This is a beautiful park <a href="http://www.clevelandmetroparks.com/Main/Reservations-Partners/Rocky-River-Reservation-13.aspx" target="_blank">Rocky River Reservation,</a> not one I come to even thou it is only 40 mins from me, not really sure why since it will be the same distance to the Cuyahoga National Park, running along the Rocky River for most of my run.<br />
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After the 17miles, even thou I felt fine my pace was slowing and I decided there was no reason to do a 50k today, I just was not trained for it and even thou I can finish it will be a quantity run not a quality one since I will be switching to a run walk so after some deliberation with myself decided to do 20 miles but then I had this feeling like it will feel like I hit the wall at 20 so decided to make it 21miles, leaving 10 out there.<br />
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The weather was beautiful slightly over dress, I felt great, body responded since this was the longest miles since October and with 1 week off during the holidays and holiday weight gain hanging on, I am happy I got out and got it done. Yeah Me.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-21622831248966293572016-01-07T21:26:00.001-05:002016-01-07T21:26:19.135-05:00No more talking about sleep but I know it is getting better, funny that all the podcast I listened to today all talked about the importance of sleep, considering the fact that I listen to a variety of podcast with 99% having nothing to do with health and fitness.<br />
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Finally beginning to see the needle move in the right direction to get rid of the holiday weight, so on to today's workout. Cathe Ripped with Hiit Lower Body Circuit, I think am enjoying the timesaver workouts more since I can go heavier or push a lot harder because the workouts are short.<br />
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I debate if I have enough time to get my run in but know I probably will not to it after work, unless I find someone to run with, so even thou I will be later than I want for work , I decided to do the run anyway.I picked<a href="http://www.spinervals.com/products/item50.cfm" target="_blank"> Runerval 1.0</a>, am not sure Coach understand what what an easy workout is but this is one of my favorite and since I know what my training pace are I know what to do and not ramp up like Coach says but follow the guideline of what he is doing.<br />
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6 mins warmup - stayed at base pace 5.4-5.5mph<br />
3x1mins/1 mins recovery - Marathon pace 6.2mph/2% grade with recovery at 5.5mph/2%grade<br />
2mins recovery @ 3mph to towel down then back to 5.5mph<br />
3x1mins/1mins recovery - Half Marathon Pace 6.4mph/2% grade with recovery at 5.5mph/2% grade<br />
2mins recovery @ 3mph to towel down then back to 5.5mph<br />
2x45secs/45secs recovery - HM pace 6.4%/3% grade with recovery at 5.5%/1% grade<br />
Cool down to 35 mins, even thou the cover says 45mins it is only 36mins, written program shows more than what was done. This is another great workout and I wish Coach will do some newer workout instead of just new spinervals only, with the new spin bike and putting my bike on the trainer I should be able to start getting back into spinervals also.<br />
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Great start to the year.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-91252343417096327482016-01-06T22:49:00.001-05:002016-01-06T22:49:36.208-05:00Great night sleep last night and I woke up only 30 mins before my alarm had to go off, but then my body/brain had this reasoning of missing 30 mins of sleep so getting out of bed didn't happen as should have been but making progress.<br />
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My <a href="http://www.amazon.com/Sunny-Health-Fitness-Indoor-Cycling/dp/B002CVU2HG/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1452137691&sr=1-1&keywords=spin+bike" target="_blank">spin bike</a> came in yesterday and I just had to put it together so as to be able to use it today, it ended up being a great deal, it did get lots of great review on Amazon and the price was very good considering, I have had the original Johnny G Bike for over 10 years now and since I have been unable to find the right replacement parts to be able to adjust the tension it was time to move on. This ended up being a great buy, with tax and everything it came to $287, sold my old bike for $50, my company will pay half ($143.5) as part of our fitness program and I got $14 back from ebates so my total our of pocket will be $79.50. I was drooling over the<a href="https://www.pelotoncycle.com/bike/?utm_source=bing&utm_medium=cpc&utm_term=peloton%20cycle&utm_content=8323786377-e&utm_campaign=http://clickserve.dartsearch.net/link/click?lid=43700007985320209&utm_term=peloton%20cycle&utm_content=8323786377-e&utm_campaign=http://clickserve.dartsearch.net/link/click?lid=43700007985320209&utm_term={Param2}&utm_content={AdId}-{MatchType}&utm_campaign={Param1}-{IfMobile:{Device}}{IfNotMobile:{Device}}-}{Device}-}c&gclid=CMCEj5vjlsoCFYdsgQodGqkAcg&gclsrc=ds" target="_blank"> Peloton</a> but that is no where in the budget.<br />
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The bike was super easy to put together probably took longer to get all the wrapping and taping off, attach legs, pedals, handle bar and seat that's it, making in one big piece.<br />
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Workout this morning was Cathe's Xtrain Chest Back and Shoulder which I did a time saver for 36mins instead of 51mins then I hopped on the bike and did 30mins with <a href="http://www.globalcyclingnetwork.com/" target="_blank">Global Cycling Network</a>, it felt great to be able to adjust the tension and get in a most better spin.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-90824743838576856862016-01-05T21:27:00.001-05:002016-01-06T22:49:03.492-05:00Still struggling with the early rising thing, but doing much better, part of the problem is the waking up earlier than expected and being unable to go back to sleep until much later. Last night woke up at 2:30am for no reason what so ever and was unable to fall back asleep until after 3:30 so didn't get up until about 5 which after all the morning ritual got me into the basement about 5:30, oh well, keep on trying.<br />
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Today was Cathe: Ripped with Hiit, Lift it Hiit it Legs + Runerval 7.0 Workout B<br />
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Lift it Legs is a long leg workout but things more fast and it is a great combination of strength and cardio, with this being Cathe that means so plyometrics also.<br />
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Runerval 7.0 , I wanted to try some 5k pacing so knew this will be perfect, I think it is slightly easier than 6.0 workouts<br />
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This is a straight forward workout 5x90secs with 2.5mins recovery@base pace, I did the main workout at 7.0, 7.1, 7.2, 7.3, 7.4/2% grade with recovery dropping between 3-5mph@1%. I felt pretty good and was able to keep good form through out the main set which was why I was making sure I was fully recovered, the 90secs was perfect not sure I could have gone any longer at that pace.<br />
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Contemplating what to do this weekend, a chance to run a 50k route for what ever distance I want, I need a decent long run, really behind on my marathon training.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-74800451101120278592016-01-04T21:56:00.001-05:002016-01-04T21:56:30.429-05:00First work day of 2016 and of cause Mother Nature with her sense of humor thought this was a good day for some snow and very cold temps, grateful to be alive so no complains.<br />
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Haven't been out of work for more than 2 weeks, going to bed when I want and getting up when the mood strike today was interesting. Alarm was set for 4:30am, and I did go to bed early but didn't really fall asleep until about 1130pm, which means a 4:30am alarm was a very rude awakening, it took a couple of seconds to figure out what the sound was which I did turn off and promptly fell back asleep, only to wake up at 5:30am, after morning bible study and prayers, made it to the basement with only about 50mins to workout sine my goal this year is to start getting to work about 8am with an eventual goal of 7:30am.<br />
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Am hoping with getting off work by 4pm, I will have some time to work on my side hustle before having to head home or work on jewelry making when I get home, most of this does mean limiting social media time unless it has something to do with side hustle<br />
, too many big goals this year and no point waiting time online.<br />
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With the limited workout time, I did Xtrain Bis and Tris Time saver for 26mins and then jump on the treadmill for 2 miles easy run, it's going to take a while to figure out how to fit everything in but as long as I am getting the quality runs (speed - Tuesday, Tempo-Thursday and Long/Hill Repeats - Saturday) in I will be happy, I figure out all the extra runs, yoga, strength and cross training should make me well rounded.<br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-12203788850458772572016-01-02T14:45:00.002-05:002016-01-02T14:45:52.445-05:00Went out and hang with the big kids for Hill Repeats at North Chagrin Reservation, this is a new hill location for me which made the previous one look like a bump, holy crap but we did great, I had great company in Kate and Amy, we took out time getting it done. There is a long loop (1.5+) and a short loop (1+), both having nasty hills just distance difference.<br />
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So happy to be done, but had to say it felt great even those I was dying on the hills I was so happy to have no hip or heel pain just the usual huffing and puffing.<br />
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I accidentally turn of my garmin somewhere but according to Amy and Kate's we did 8 miles in 2 hours, that 3 loops of each. <br />
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After getting a quick bite since I was staving, got in Cathe Ripped with Hiit Low Impact Workout #1 + Abs #1 then a 5 mins yoga for my back since it was sore from all the climbing.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-71025248241688591002016-01-01T20:47:00.000-05:002016-01-01T23:28:23.092-05:00<br />
Happy New Year, stayed home catching up on work and promptly went to bed after the ball dropped and a glass of champagne. <br />
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First run of the year, done, met up with team Marathon for their annual New Year's Day run, this normally takes place at someone's house but today they got a suite an the Hampton Inn in Solon and we took off from there for an hour run. This is another hilly course but just a gradual incline, it was very cold and the 20mph wind wasn't helping. My legs started out very heavy hum I wonder why am sure it had nothing to do with hanging with Coach Troy yesterday.<br />
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When we turned around I felt so much better and was able to pick up the pace for a respectable base pace average, despite the wind being quite strong.<br />
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Got back home after spending another hour or so with the team going over the plans and races for 2016, I really was in no mood to do Cathe Ripped With HIIT Upper Body Circuit which the scheduled called for but felt it wasn't a good start to a new year to skip a scheduled workout so went down to the basement and did the time saver premix which reduced the workout to 33 mins from 46 mins with every upper body worked with cardio blast thrown in, glad I got it done.<br />
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Here is to a great and injury free 2016 . Cheers <br />
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<br />Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-1762103475765085392015-12-31T20:41:00.000-05:002016-01-01T23:26:19.205-05:00Last day of 2015 and of cause got to finish it strong................<br />
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Schedule called for Cathe To the Max but that is one that I do not have so after reading the description decided on Pretty Fierce Lean Out Anaerobic Capacity Cardio and UFit 6 Pack Abs.<br />
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<a href="http://www.momsintofitness.com/shop/pretty-fierce-lean-out/" target="_blank">Pretty Fierce Lean Out </a>Anaerobic Capacity Cardio is short and to the point kind of workout - 10 body weight exercises workouts 40 secs ON/ 20 secs OFF then 4 exercises for 60 secs ON/ 60 secs OFF then repeat the previous 10 exercises - 36 mins with warmup and cool down. For the 2nd set of workout, I use my weighted vest (not sure what the weights is that is in it) and that up the intensity quite a bit.<br />
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I was pretty soak when done, this is what I looked liked after PFLO<br />
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But of cause I still need to run, only Coach Troy could make a title like Runerval Cheetah Fast sound enticing, this is my first time doing this DVD, I had printed out the workout and looking at it, it looked doable although I wasn't sure it was correct.<br />
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Boy, was I right about the written program not being correct, it was way off. After a 4 mins warmup and 3 mins at a fast pace (I use Half Marathon Pace 6.4mph) it was time to start the pyramid workout.<br />
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This is what the written program said<br />
<div data-canvas-width="214.57333333333332" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 550.732px; transform: scaleX(0.909209);">
Rest = same base pace and 0% incline:</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 567.399px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 584.065px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 600.732px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 617.399px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 634.065px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
Base pace +5 and 5% incline 30 sec., rest 30 sec<br />
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What we actually did<br />
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<div data-canvas-width="214.57333333333332" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 550.732px; transform: scaleX(0.909209);">
Rest = <span style="color: red;">No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)</span> </div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 567.399px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline 30 sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 584.065px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline <span style="color: red;">60</span>sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 600.732px; transform: scaleX(0.893469);">
Base pace +<span style="color: red;">4 </span>and <span style="color: red;">4</span>% incline <span style="color: red;">90</span> sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 617.399px; transform: scaleX(0.893469);">
Base pace +<span style="color: red;">3</span> and <span style="color: red;">3</span>% incline <span style="color: red;">120</span>sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 634.065px; transform: scaleX(0.893469);">
Base pace +<span style="color: red;">4</span>and <span style="color: red;">4</span>% incline <span style="color: red;">90</span>sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 634.065px; transform: scaleX(0.893469);">
Base pace +5 and 5% incline <span style="color: red;">60</span>sec., rest 30 sec.</div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 634.065px; transform: scaleX(0.893469);">
<span style="color: red;">Base pace +5 and 5% incline 30sec., rest 30 sec. </span></div>
<div data-canvas-width="262.67999999999995" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 634.065px; transform: scaleX(0.893469);">
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<span style="color: red;"><span style="color: black;">2 mins recovery, thankfully at base pace then repeat the pyramid, the 1st time around since I had no clue what I was in for I did 5k Pace and drop to 10k, for the second round I did 10k pace drop to Half Marathon, after another 2 mins recovery at base pace it was on to the last challenge, I was pretty tired so did this at marathon pace which was more than enough and as written </span></span></div>
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<div data-canvas-width="182.23999999999998" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 897.4px; transform: scaleX(0.9112);">
Rest = base pace and 0% incline:</div>
<div data-canvas-width="324.9599999999999" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 914.067px; transform: scaleX(0.895207);">
Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5% </div>
<div data-canvas-width="139.81333333333333" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 930.734px; transform: scaleX(0.907879);">
incline 30 sec., rest 1 min.</div>
<div data-canvas-width="322.13333333333327" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 947.4px; transform: scaleX(0.897307);">
Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%</div>
<div data-canvas-width="139.81333333333333" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 964.067px; transform: scaleX(0.907879);">
incline 30 sec., rest 1 min.</div>
<div data-canvas-width="322.13333333333327" style="font-family: sans-serif; font-size: 13.3333px; left: 438.947px; top: 980.734px; transform: scaleX(0.897307);">
Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min<span style="color: red;"><span style="color: black;"> </span> </span></div>
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Then we cool down, amen to that<br />
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What I look like after a play date with Coach Troy<br />
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Cathe's To the Max, has ab workout after the cardio so I pulled out UFIT with Cindy Whitmarsh and did 10 mins of the 20 mins workout, this wasn't just abs the cardio blast were taking their toll I was tired.<br />
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To finish things off since thigh and hips were tight, went over to youtube for hip yoga workout and ended up with one from Boho Beautiful which was just perfect @ 10mins.<br />
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Be safe celebrating the New Year.Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-67516598957453635152015-12-30T22:31:00.002-05:002015-12-30T22:31:58.875-05:00Recovery rest day today, at least that was what I thought it was suppose to be but on the schedule I had Xtrain Legs and 30 mins HIIT Spin with a rest day from running, woohoo better than nothing I guess.<br />
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Xtrain Legs what can I say, this probably wasn't the best of ideas since tomorrow is a hard run, every muscle in my booty hurts, even while spinning I could feel them and had to keep getting off the saddle. 52 mins of pure torture, standing, then ball/chair to end up finishing with floor work by the time I got down to the floor every part of my legs hurt and I cut my coat according to my size by sticking to a 5# weight for the last round of floor work, even with that it took even ounce of determination not to drop the weight and just use body weight, felt good to be done, the stretch was very thorough and earned. <br />
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For the spin hiit I use another Global Cycling Network workout, this is a newer one just done in November, I think I like the music in the other one better but this was still a great workout, also cyclist are on trainers instead of spin bike, I think I will prefer Coach for trainer torture.<br />
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With <a href="https://ingridromero.com/" target="_blank">Ingrid Romero</a> having a 45% sale on Edge Booty 1 & 2, I decided to give it a go with hope of achieving a well rounded bum by the end of the year, will keep you updated, with a $10 credit about to expire at <a href="http://www.theclymb.com/?login=true" target="_blank">The Clymb</a> picked up Hoka Challenger ATR which was on clearance at least the credit covers the shipping.<br />
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Only thing left to buy is a spin bike tomorrow, since my job will pay for half of it and I have my old one on Craig's list for a ridiculous pricejust to giveaway instead of putting it in the dumpster since it is still usable for most peopleElizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-59618012432328359612015-12-29T13:11:00.002-05:002015-12-29T13:11:31.113-05:00Ripped With HIIT Upper Body Hiit Circuit, Cathe was breathless which means I was doubled
over, I was pouring sweat during this workout but got through it, I was
surprised I wasn't in pain upon waking this morning from all I did yesterday and I got up early too but I do have to say
my body is in complete shock, no alcohol, chocolate and working out oh
my.<br />
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Then after Cathe's torture while not pay a visit to Coach Troy, so busted
out Runerval 6.0 Wrkt B which is 4x4mins with a 1 min recovery, 1st 4
mins was tough but then got in a groove and felt great, stil kept the pace at Marathon pace but took the speed up 0.1 every minute instead of the incline that was set at 2%.<br />
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Quick shower and change then off to the eye Dr. with son #2.<br />
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Feeling accomplished. Hair back to golden brown about bleaching it yeaterday.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KPziE_EuMcvNXZ-hT-DzQTO4Fe51a9ntdm3awpV0dwkJUpbhvbjIIS50-8Ax_s87eAnXAa6QeXshXUyNYtKiyDavOvuR0wSsPVRgyzNvQh_to97_C3oUwYTmipQGz7EYaHWXSwqP5tS_/s1600/getPart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KPziE_EuMcvNXZ-hT-DzQTO4Fe51a9ntdm3awpV0dwkJUpbhvbjIIS50-8Ax_s87eAnXAa6QeXshXUyNYtKiyDavOvuR0wSsPVRgyzNvQh_to97_C3oUwYTmipQGz7EYaHWXSwqP5tS_/s320/getPart.jpg" width="240" /></a></div>
. Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-64787200732573517942015-12-28T23:24:00.000-05:002015-12-28T23:27:02.545-05:00 Back from vacationing in Florida and after just about a week off from working out except for a day of elliptical/Strength (nice 2 hour combo) and a day of Yin Yoga did nothing but sleep and eat. With Rock and Roll New Orleans now around the corner time to get back at it, am off the whole week so that should help.<br />
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Since I am still on vacation, I did sleep in and after a nice cup of coffee got the workout done.<br />
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Today I started Cathe's Ripped With HIIT/Xtrain Rotation, which of cause started off with Xtrain Hard Strikes <img alt="" border="0" class="inlineimg" src="http://forum.videofitness.com/images/smilies/eek.gif" title="EEK!" />
I could feel every roll jingle during those jumping jacks then those
dreaded situp/pushup combo just about killed me I was one whole set
behind Cathe but got it done.<br />
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Then 25 mins of HIIT Spinning using Global Cycling
Network program, love the music and structure of program, hard and short. <br />
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Finish it all of with a morning yoga from The Cexercise Trinity which I assume was going to
be gentle but it wasn't, it was nice thou and I made it through the
whole 15 mins, love the flow and sequencing.<br />
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At 5:45pm putting my big girl panties on since it was 37 degrees, windy
and raining I met up with the BGR Motivation Monday group and did 5+
miles.<br />
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Tomorrow is another day, make it a great one.
Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0tag:blogger.com,1999:blog-371112476412889311.post-81411850757897706282015-12-16T22:24:00.002-05:002015-12-16T22:24:50.611-05:00Woke up yesterday with a twinge/pull on mu left side, it hurts quite a bit and all I did was stretch, due to the pain and the fact that I am lacking in rest days, I decided to take yesterday totally off, it did get slightly better as the day went on but not totally.<br />
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It felt much better this morning but I can still feel it so decided to go ahead with my workout and shut things down if having problems. On the schedule was Chalean Extreme Push 3 and Speed workout, I also had to be at work early to interview for a new Engineer/Planner position since my current one just quit, oh well.<br />
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Push went great, I think I like this series just because am able to go heavy and reps are 6-8, focus was on chest, back and legs.<br />
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For speed today, of cause I have to hang with Coach Troy, he seem to be able to get me to do things I always think I am not capable of. Using Runerval 6.0, I decide to tryout workout B which is 4x4/1 min recovery, this was suppose to be 10k/5k pace but I did Marathon/Half Marathon pace instead.<br />
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This workout was quite fun in a Coach Troy's sadistic way so<br />
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2x4mins @ 10k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery<br />
2x4mins @ 5k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery<br />
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What I did<br />
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2x4mins @ Marathon pace 1 min <b>2</b>%, 2mins -<b>2</b>%, 3mins - 2% & 4mins-3mins/ 1min Recovery<br />
2x4mins @ 5k pace 1 min <b>1</b>%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery<br />
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For the last 4 mins routine I pushed the pace to 5k pace and held it for 30secs, I was doing recovery @3mph, but was able to go back to base pace 5.5mph for the cool down.<br />
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My form felt pretty good on this, even thou I was working hard I felt in control, maybe after 2 weeks will be able to do HM/10k instead and start slowly bringing it up.<br />
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Elizabethhttp://www.blogger.com/profile/01331628695937000884noreply@blogger.com0