I ran outdoors , I had 1 mile repeats on schedule to do and I love doing this outside since the loop around my house is exactly 1 mile but I woke up to heavy legs, oh well, after dilly dallying I put on my big girl panty and went on out, programmed the Garmin and let see what I can do.

1.5 mile warm (my outer loop is only 1.3 miles so just did that, didn't want to think too much)

2x1mile @ 10k pace (8:36) ok I know this wasn't going to happen, the legs were not feeling it but the plan was to just gut it out/2 mins recovery (walk the 1st min and slow jog the second-that was my treat also prevention from passing out) Ended up with 9:06 and 8:59, I was expecting around 9:40 for each mile so was very happy, when I finish and saw that. I was also happy that even thou I was tired my heart rate was fine so at least am not over training and I seem to be recovering just fine.

1.5 mile cooldown (only did 1.3 miles again)







While on the run, I decided my legs were too tired to do Pretty Fierce Lean Out Lower Body Endurance but once my run was over I couldn't justify not doing it since I felt fine, so got it in, I like both the Upper Body/Lower Body endurance workout they are challenging but not an over kill although she does go fast.

Holy Moly am I sore, my back, chest, triceps, hell every where from my waist up. I went pretty on KCM's workout yesterday using 25# weights and even the 35 pounder for most of the workout, only shoulder did I drop down to 12# since my right shoulder is still tender.

Today started out with Cahe RWH Plyo #1for some reason it was harder today than I remember, the treadmill is still playing nice so I was able to get in the required run although a bit short.

0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline
0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline 0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline  0.3 @ 6.2mph 2% incline
0.2@ 7.0mph 2% incline

Ended up with 7 miles with an avg pace of 10.55, form was much better on the treadmill and legs felt fine.
Was short 0.5 miles since schedule called for 6x1mile interval but I think the plyo more than made up for the rest.

So all signed up fro Buzzard 25k and it looks like the conditions are not going to be the best, but that to me is the fun of trail racing.

Comfort Zone

Today's workout called for 2x1600m @ 10k pace (8:59), I always have a problem with intervals, how to run that fast when it is not a race which is why I tend to do most  of this on the treadmill but today even thou it was already 79degrees at 6am, I decided to try this outside, I was really out of my comfort zone.

After a 1.6mile warmup which I did at a 10:10 pace, the first 1600m was up, I had a nice 1 mile loop to do this on would have really hated to have to this on a track going around 4x, I have to consciously stay focus this was hard, first 1600m was done at an 8:44 pace wow am going to puke for the 1:30 recovery I had to work, that went fast, second one was up, I was struggling, it was hot, boy can I really run this fast for 6.2miles, the good thing was that my legs did feel fine but I can feel the lactic acid buildup, 2nd one done 8:51 pace, can beleive I did it. Got in 1:6 miles cooldown at a 9:54 pace that was also a surprise. I am beginning to really grow as a runner and getting out of my comfort zone is a move in the right direction.

4x1600

Well, the strength workout didn't happen last night, after dinner and a glass of wine, I was out by 7pm, I did wake up briefly at 9:30pm when my sister-in-law called and did consider working out but I think my body needed the rest more so when right back to sleep.

Sleep like a log but still snooze the alarm so as usual was running late when I decided to get the workout in, today was 4x1600meter @ threshold pace with 1min recovery since I was running late had to cut the warmup and cool down short, should have ran about 7 miles but ended up with 6.5miles.

For the 1 min recovery I decided to walk, it is amazing how short 1min is, threshold pace according to the schedule right now is 6.4mph/9:24 but I had my old schedule with me and was shooting for 6.3

Mile 1:  9:33/6.3
Mile 2: 9:31/6.3
Mile 3: 9:26/6.4
Mile 4: 9:21/6.4        so  not too bad but the funny part of all this was that my cool down mile was done an 8:57/6.7 pace, guess I need to work on my definition of CD. I really hope I am beginning to build some great leg strength, so did skip the strength workout again this am so will have to do after work, no wine this time around or not until after the workout anyway.

First Work Day of 2012

I felt just like my kids last night when I was thinking that I had to go back to work today after 2 weeks of pure bliss, I love my job but I have greatly enjoyed the sleeping in, afternoon naps, mid day reading and the general "no problem man" attitude. The alarm was set for 4:30am, I actually did wake up at 4:17am to my surprise and was eager to get my workout in, although I still wasn't sure about stepping outside. The snow was still blowing, the roads covered and my touchpad weather forecast reads 19F feels like 5F, do miss the sunny feel of Destin FL.

None the less rolled out of bed, put on the workout clothes and got ready to go workout, I knew today was some kind of in terval but never got around to putting it in my Garmin, so fired up the laptop to see what we had on tap for the day.

1.5 miles warmup
2x1 mile @ 5k pace with 2:30 recovery
1.5 miles cool down  ---  I guess this is still taper day 2

Got it done but struggled a bit, I probably need to recalibrate my foot pod haven't done it in a while running more on the treadmill than it is recording but in most cases as long as it is more not less I am fine. After the workout had enough time available to get my strength workout in so put in Cathe Push Pull this is one of my favorite total 45 mins workout but since I skip the warmup it is about 41mins, total body workout even hitting the calves and shins.

On the way to work narrowly missed an accident when the car in the middle lane slid all the way to my lane and on to the median luckily I was able to stop with hitting, since the rear of the car was half in my lane and he was about to turn around without getting stuck to hitting another car. I really don't mind the cold can dress for it but the slow and my 1 hr commute to work is what I don't like. I can hit just about any weather condition from mt house to my job.

In preparation for Dax Moy MAP Challenge I made some meals tonight because for me half the battle is being prepared, made stuff for breakfast and lunch for just about the whole week then prep tomorrow night's dinner.

 Saute broccoli slaw with mushroom, green  pepper and onion.

 Mix in egg to the sauteed mix and baked in 350 oven

 Black eyed peas cooked with blended tomato, onion and red pepper, cayenne pepper added to spice things up.

Dinner for tomorrow ready to be put in the crock pot in the morning, roast with onion, read pepper and chopped up tomatoes.

Dax Moy had the Elimination Diet ebook available for free here and it has a lot of good information most you probably already know just not doing, it is pretty strict but ready simple and straigth forward.

1 Mile Repeats

Still trying to get back into the full swing of things, but at least I am getting out of bed, today's workout was nice and straight forward, sometimes it is so hard to get through a mile that you wonder how you are going to get through 26.2, but in the end it is one foot in front of the other.

1 mile warmup
2x1 mile @ 8:44 (8:40, 8:37) did feel like I was going to die but my HR said I was fine, average HR 149, 150
1 mile cool down

Supreme 90: Chest & Back - Again love this workout, a bargain at $20 for very well designed 10 DVD program.

Seem to be getting better at the bike commute, the bike seat high feels better but now need to work on moving it back a bit, also the gears are still a problem but getting better, maybe there is a duathlon in my future if I can master uphill and downhill Shifting.

A great website to go to find out more about multiday races can be found HERE

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

Brain Training

I have been training with Matt Fitzgerald's book Brain Training for Runners for about 18 months now, I have done the half marathon program twice and currently using the full marathon program to train for Akron, mind you I have not gone past level one and only run 4 days a week with strength training, yoga and cross training in between or with it.

With last years training, I saw significant improvement in my race times even those I was dealing with some injuries, the program is well structured and quite demanding but fun especially when you met the goal of the day.

Up until last year, I have really never followed a structured program, most program that I followed just said things like run 3 miles or 5 or 10 miles long run, and that was what I did, occasionally a group will get together for a track workout and I will join or someone will talk about tempo run and I will try it out.

With Fitzgerald's program, I actually have my training plan through September when I run the marathon mapped out and this is where the brain training comes in, it is one thing to know that you are going to be running 18, 20 miles in a couple of weeks, am actually okay with it, but is another to know that you are going to be doing 400 repeats @ 3k pace or 1 mile repeats at 10k pace. Wow, that is my 10k pace, am really expected to run my10k that fast to meet my time goal, thank God there is not too many 3k races around.

How do you stop your brain from quitting before you even do the scheduled run or a race at a target goal time?

So I am on week 11, which is basically the end of build 1 phase, next week is recovery week before starting build 2. The training objective for build 1 is to continue to increase aerobic capacity and endurance, increase fatigue resistance at 3k pace and 10k pace.

So on the schedule this week, 6 miles@ base pace, 8x400@ 3k pace, 4x1mile@10k pace and 12miles, on seeing my schedule my mind was already doubting being able to do it, 8x400 and 4x1mile at such a fast pace. The 8x400 was scheduled for Tuesday and it took everything in my power not to quit because my mind kept saying that is a lot of 400s and that is such a fast pace, there is no way you can do that. I think I had to work on my mind before even attempting the run, the good thing is that you start with the Dynamic Flexibility which help warm everything up then 1 mile at recovery pace, going so slow that you are etching to go fast but patience you've got 400s coming up, once the 400 starts it becomes a constant assessment of pain what hurts, what doesn't feel right, ahhhh 1 down, 3 mins recovery over already and on to the second one. I got through the 8x400 but had to keep my mind occupied and distracted.

Soon on to Thursday, 1 mile recovery pace, 4x1 mile@10k pace with 2 mins recovery, woke and nothing I could do could get my brain to even accept to do this, am tired, my head hurts, a mile is long ..... so I gave up did some strength training and went to work.

Today, got up, got dress and told myself to just do 1 mile and see how I feel, am not quite sure why this week was hard, the training program slowly get you to it, you do 2x1mile then 3, move to 4, then 3 again during recovery week. So did the Dynamic flexibility, then the 1 mile warmup @ recovery pace and then started the 1 mile repeats, it felt great nothing hurts and before I knew it, the 4 was done and it was time to cool down. Build phase 2 has me running this pace for a straight 2, 3 and 4 miles next month, oh well, no need to panic now, I'll cross that bridge when I get there.

I really enjoy putting the repeats, tempo, intervals and other types of running into my training but sometimes my brain just have a hard time comprehending the fast pace required but I guess I will keep working at it.

Still working on the weight loss, just really trying to get back to where I was last year but can't stop snacking

Didn't get up to workout this morning, well was wide awake since my husband is still jet lag and so was chatty and hungry, so what the hell gave up the workout but they were on their own for dinner.

Didn't go to trail group run today due to my son having band practice, so was going to run outside after I dropped him off, but them practice got canceled and it began to rain, oh well to the basement by the time it stopped raining I was in no mood to go outside.

The run was hard my legs felt fine for a change but I couldn't breath, the plan called for

1 mile @ recovery pace (5-5.4mph)
3x1 mile @ 10k pace (7mph)
1 mile @ recovery pace

the 1 mile interval was a struggle I just couldn't keep up the pace for the whole 1 mile, my breathing was hard and I was sucking air really badly so decided to walk recover then continue, I just couldn't control my breathing no matter how hard I tried. I did consider calling it a day after 2 miles but nothing was hurting I just couldn't control my breathing so just changed to more frequent walking breaks to finish it up, by mile 5 my breathing was better so I added an extra mile, taking total miles to 6 and then did 30 mins incline walk.

Dynamic Flexibility

1 mile @ recovery pace (12-10.52)
2x1mile @ 10k pace (8:36)
1 mile @ recovery pace (12-10.52)

2.55 miles incline walk

20 mins on the stepper

No trail run today since I had to get back home in time to get son#2 to band practice, probably going to miss next week's too

Dynamic Flexibility

1 mile @ 5-5.4mph
2x1mile @ 7mph with 2 mins recovery
1 mile @ 5-5.4mph

CLX Lean 1

PM

5.5 miles trail run in 57:18, 2 loops at Tree Farm Trail, second loop was faster since we did the first loop in 29.02

Wednesday-Rest day, was at work for 48 hours due to a release and process mishap.

Today:
Dynamic Flexibility

1 mile warmup @ 4-5.omph

3x1mile @ 7mph with 2 mins rest, got interrupted at .9miles into the first 1 mile run by my job so when I got back on the treadmill it seems pointless to take a 2 mins recovery break so I continue into the next mile, felt fine after mile 2 so decided to try for mile 3. So ended up doing a tempo run instead of 1 mile intervals, but mentally I think I needed to do that since next week I start tempo training and the first one is 2.5miles@7mph

1 mile cool down @ 4-5.4mph

.1 mile@9mph just because

5.1 miles average pace 10:07 Average HR 146


Barry's Bootcamp Lower Body

Denise Austin Yoga Stretch

Dynamic Flexibility

1 mile @ 5.0 - 5.3mph warmup
3x1mile @ 7.0mph with 0.25miles recovery@4.0mph
1mile cool down @ 5.0 - 5.3mph
5.5 miles 55:48 Average HR = 159

Steve Cotter Extreme Kettlebell Lower Body

Steve Cotter Extreme KB 10 mins Standing Abs and Core

Denise Austin Daily Dozen Yoga Stretch

1 mile interval was what the schedule call for today and the treadmill was my friend, am getting better at this and I think being on the treadmill actually works great for it, when I really want to quit or hold on, it is easy to look at the console and see how much I have left and talk myself into not holding or stopping, so when I run this outside I will know what to expect and hopefully not slowdown or stop.

I remember in the April 09 Running Times, McMillan talked about the Go Zone, this for me is when I want to hold on to the treadmill or reduce the speed, a little bit after the half way point, but I do a body assessment, does anything hurt, how is my breathing, how is my heartrate and also my form. If I conclude that everthing is fine, which in most cases it normally is, I increase the pace 0.1 for about 30s then drop it back down by then am just about done.

Dynamic Flexibility

1 mile warmup @ recovery pace (5-5.4mph)
2x1 mile @ 10K pace (7.0mph) / 2 mins recovery (5.4mph)
1 mile cool down @ recovery pace (5.4mph)

Total miles 4.4miles in 44:20 for an average pace of 10:04

Denise Austin Lower body and Abs from the Daily Dozen

I forgot to mention that this week was the start of the build 1 phase of the Brain Training for Runners by Matt Fitzgerald, I am really enjoying this program it is challenging but it is showing me that I am capable of doing more than I have been doing. This was the start of the week I was afraid of, the 400 meters and 1 mile intervals but this week so far has gone great, the target pace level I picked has been perfect for training, I know I was suppose to go at my current level but looking at the running paces they won't have been challenging and I won't have gotten any improvement. It is really nice having a pace to target and not just running too hard or too easy. Highly recommend the book.

The 400 meters interval went without a hitch on Tuesday and today for the first time I ran 1 continuous mile on my treadmill @7mph, no walk breaks, holding on and gasping for breath and with a 2 mins recovery did it again and was even able to speed up on the cool down mile.

So today's workout

Dynamic Flexibility

1 mile warm up @ recovery pace (5.0mph, being careful so I can do the 1 mile intervals)
2x1mile @10k pace (7mph)
2 mins recovery @ 5mph
1 mile cool down @ recovery pace (5.4mph, was so happy and still have some left in the tank)

Kathy Smith Ultimate Sculpt Core Conditioning (really love this 10 mins hit everything workout)

Was a sweaty mess when done even with the treadmill fan and standing fan neither could keep up.

An observation, I can no longer watch TV and run, it is just impossible somehow my mind drifts back to my body, taking inventory and checking form and when am not doing I zone out just enjoying the run, I even tried DVD today and had the same problem so now just have music playing in the background.

My husband has a collection of records and we bought one of those antique looking Cd/cassette/record player last year so now I get to go through them and relive some 70 & 80s music.

Am hoping I can get back on the trail next month, I really have miss that but I hate running on the trail by myself and I equally hate having people wait for me because am slowing them down.

I found a 10K in Pittsburgh, that I am planning on doing I just have to convince my family to be out the door by 6am, the main purpose of the trip is my son's overnight visit to Carnegie Mellon to help in his college decision, he was accepted there and the other 3 he applied to but we are still waiting for the financial packages. He does not check in till noon but the race is at 9:45am, it's about 2 and a half hours to the race site at South Park and it is for a good cause.