Having a written plan means you know what to do in the morning and don't have to think much unless things get derailed by a mouse, got down to the basement to find a mouse in my workout space, since I live on a wooded lot with green space they tend to come in during the winter, actually quite surprise there are any mouse left with all the snakes in the yard. I trapped the mouse, that is the extend of my involve, need my husband to get rid of it but he was still sleeping and I was too worried he was going to get out could not workout in the room, which means no Ripped HIIT legs.

I took the D2S P3 dvd to the other room and did the RAMP workout as warmup for my run, speed work today, 12x400@6.8 - 7.2 mph, I did 7.2/2% incline since I know I have been doing it that fast while training for the 5k, recovery was suppose to be @ 400m@5.0 but I went for 4.0/2%incline to give the hamstring a break since am still babying it.1 mile warmup

Felt hard but doable and I felt good, search youtube for some hamstring stretches and got in about 15mins worth.

Stop at a Goodwill on the way home since there was no after work run with Shelby tonight, great place to search for books and workout DVDs,  found one by Gretchen Rubin: The Happiness Project heard about her but haven't read anything by her yet, looking forward to reading this, looks like a good read.

Rolling with Life

Had to go home to Nigeria to bury my Uncle who died unexpectedly, he was 10 days from his 80th birthday and had been planning a big celebration for himself instead we got to celebrate his life, so enjoy life you just never know when the reaper will come knocking.
I got back from Nigeria just in time to wrap things up at work before starting my Christmas vacation, traveling out of the country during the peak of marathon training was hard due to everything that needed to be done I knew I was going to get no running in and getting back it was a struggle to keep up with the schedule especially since that weekend long run was 20 miles got it done but it wasn't pretty.

Right now hanging out in Panama City Florida and I have another 20 miler this weekend and have been trying to figure out where to run, the local running group made some suggestion and I'll be checking them out.

This is the view from  my room, the weather has been beautiful and getting my runs in has been easy

Today's scheduled run was 8x400@VO2/ with 2 mins recovery so goal time was 2.08, didn't have a track and didn't feel like doing it on the treadmill so ran it on the road wasn't too bad since there wasn't too much traffic where I was running.

2;05
2.14
2.07

2.09
2.04
2.08
2.12

2.16
Problem with right ankle, so icing it, not quite sure what is going on it with

Adjusting

Back to reality, no longer sleeping in and going running later in the day, it is so hard to adjust back to the 4:30am workouts.Got back home at 6am on Sunday and I had every intention of working out but I ad so much going on and by the time I knew what was going on I was so tired and sleepy that it just wasn't worth getting a workout in just for the sake of logging one.

I told Monday off work to recover from my vacation, but I only got in 3 of the 7 miles called for in since I was running late for an appointment, and I had every intention of getting a second workout in but we had unexpected guest and so much for that, one of the reason why I love getting my workout done first thing in the morning.

Today, finally rolled my self out of bed at 5:30 even thou my alarm went off at 4:30am, on the schedule I had 10x400 @ 3k pace but even thou I updated the workout in Garmin Center I didn't download it to my Garmin and didn't feel like messing with it so did 8x400 from last week that was still in Garmin. Bike to and from work, my husband raised the concern of my biking on the road today, which I understand but I can't live in fear of what I can't control and I do find it safer on the road than on the sidewalk since I feel the driver do at least pay attention to me while on the sidewalk they totally ignore ad do cut me off on turning. I am taking every precaution I can think and being completely aware of cars around me. After dinner went for a 3 miles walk with husband, this was so much harder and I was cranky, but since I was being supportive of him getting back into a workout problem I suffer in silence. :)

8x400 - Bothell, WA

After a day of walking around downtown Seattle, I woke up this morning to get my speed work in, tired but felt fine so dressed up stopped downstairs drank 2 cups of apple juice and too one FRS energy chew.

The plan

1.5 miles @ Recovery pace (11:10 - 10:40)
8x400@3k pace (1:54 - 1:48) /3mins @Recovery Pace (11:10 - 10:40)
1.5 miles @ Recovery Pace (11:10 - 10:40)

how it worked out
1.5 miles @ 10:25
1 -2:07
2 -2:05
3 -2:09
4 -2:04
5 -2:10
6 -2:08
7 -2:05
8 -2:06
1.5 miles @ 10:40

As you can see I did not hit the 3k pace, this is where I want to be (4:00:00 marathon) where I am right now (4:22:03), not sure when I'll get there, this year next year, in five years, I'll continue to work at it although my 400m using the Jack Daniel's VDOT formula says my 400m threshold pace is 2:10 so maybe I didn't do too bad after all but I'll continue to work at it. Use Motion Traxx Mean Streak

The trip to the Brooks outlet was disappointing, maybe it is just me but when I go to an outlet store I expect ridiculous deals not just slight reduction or price I can find at TJMaxx.

Yesterday:

22 mins on the stepper
10 mins standing abs
10 mins Upper body


Today:

Dynamic Flexibility
1 mile @ Recovery Pace
12x400@ 1 mile pace
1x800 @ HM Pace
1x800 @ M Pace  

16 mins Strength Training using Prevention 2 weeks turnaround DVD

Feeling much better, still a tired feeling in my legs but nothing hurts so not on the onset of an injury, probably need to schedule a visit to the Chiro Dr. and massage therapist.

I was one of the winners over at Julie's one year giveaway.

Dynamic Felxibility - 10 mins

1 mile at recovery pace

6x400 @ 3k pace with 400 recovery

1 mile @ recovery pace 
so 5 miles @ 10:40 pace, I nailed all the 400s with no problem

Barr's Bootcamp Mission Specialist Lower Body Beginner - 12 mins   Great leg finisher

Getting my Mojo back

Monday I felt great when I woke up, but wasn't sure what to expect, when the alarm when off I opened my eyes but decided not to move a muscle since I wasn't sure what was going to hurt, so stayed there for about 5 mins trying to decide which muscle to move first, so went with a full body stretch well nothing, that was nice so swung the legs of the bed and stood up, apart from a slight ache in my right heel I was fine but decided to still take a day off. So Monday rest day.

Tuesday was too lazy to get out of bed so slept in and change my workout to after work. Right after work started Dinner, change clothes and went outside for a 3 mile run, my schedule called for 6 miles but I really know I didn't feel up to it. So 3 miles at an average base pace of 9:59, got back home finish making dinner, serve dinner then went to the basement to do my weight workout, Barry's Bootcamp 5 Day Academy Total Body workout (40 mins), this was hard after the run, I really really prefer to workout in the morning seems like I have more energy.

Wednesday, so the first time ever I actually got out of bed on a workday and decided to run outdoors instead of my basement, I mean there was enough daylight and I will be running around my neighborhood so disregarding the light sprinkle, I got dress went to the basement for some Dynamic flexibility and to put my shoe on. On schedule today was
1 mile warmup @ recovery pace
6*400meters @ 3k pace with 3 mins recovery
1 mile cold down at recovery pace

instead I did
1 mile warmup @ base pace (ran by feel did not push at all)
3*0.25miles @ 3k pace with 2 mins recovery so was targeting 2.00 did 1:54, 2:03, 2:04 not bad
1.8 miles cooldown @ base pace

Got back home and did a quick leg workout using Barry's BootCamp fat Blaster Lower Body beginner. I need to remember to fuel my body before going out for a run, after my warmup mile I felt tired then I remember that I had forgotten to eat the almond vanilla evergy bar like I was suppose to when I was in the basement, but I did feel fine during the run.

Since my birthday is next wednesday, I found out there is actually a 5k race on that day in Mentor so I guess I will be trying my legs at a 5k so instead of doing my speed workout on Tuesday, I do the race instead and hopefully be able to get close to my 5k PR but I know this is probably going to be a hilly course everything in that area is.

Today was going to be a long day, get off work early and get my son to school by 4pm, the Solon Band is playing the National anthem for the Indian's (Baseball) game, get to the post office to finally get my son's thank you card mail out from his July 4th graduation party, talk of being way late but we had some problem with the pictures and then he was gone at a summer progran, so oh well, then head over to the airport to pick up my husband who has been out of the country for about 2 weeks. With all this I had to get up early and get my workout out in.

I actually woke up before the alarm at 4am, ate a banana and went down to the basement to get the run, today 400meters interval @ 3k ace

Dynamic Flexibility

1 mile warmup @ recovery pace (5.0 - 5.4mph) running slow is quite hard
7x400 meters @ 3k pace (7.5mph) with 400meters @ 5.0-5.4mph
1.5 miles cool down @ recovery pace (5.0 - 5.4mph)

Barry Bootcamp Mission Specialist Lower Body Beginners

Yogamazing: Yoga for runners

Monday morning there was no getting out of bed early to do my run or weight training, I was extremely tired and decided to listen to my body so rolled over and pulled the covers up and slept for 2 more hours. The 12+ miles on saturday + the dancing was probably the culprit and the fact that instead of resting Sunday I was house cleaning. I really hate missing mornign workout and I could tell everytime based on how sluggish my body is all day, always feel like I need a nap by midday.

After work was suppose to go down to Pine hollow for hill training but since the scheduled workout of the day was still missing, had to go home to get that in, this is a cut back week so it was 4 miles at base pace and then CLX lean 3, I have gotten some significant weight gain with this program, still hate the warmup so hasn't done it in a while and the cooldown is minimal so have to add more on my own and this time it was 10 mins of yoga poses to stretch the legs and feet. Finish late so wasn't sure if I was goin gto make it out of bed early Tuesday, slept like a rock.

Tuesday, had the alarm set for 5:30am instead of the usual 4:30 just because I know I needed more sleep but was able to get up with the alarm, I access my body for fatigue and pain, with none to speak off headed off for a run and weight training. Today's workout calls for

1 mile @ recovery pace (12:00 - 10:52)
5 x 400 @ 3k pace (8:03) with 400 recovery (12:00)
1 mile @ recovery pace (12:00 - 10:52)

Did Dynamic Flexibility to warmup, before starting the run

Barry's Bootcamp Mission Specialist Lower Body Advanced (short but effective)

Back from Chicago, tired but life goes on.

Friday: Moved the Saturday 7 mile run to Friday since I know I will not have time to do it in Chicago. Went to Columbus picked up Son #1, came back to Cleveland just in time to get Son#2 off the bus from band camp, rested, ate then off to Chicago.

Saturday: Did Strength workout and Pilates from Exercise TV, then took the train from Lake Bluff to Downtown Chicago to the Rock and Roll Chicago Half Marathon Expo, it was a bit disappointing, not as big as I was expecting and not that much freebies, but the energy was great. Went to my niece's apt and changed for the wedding got picked up and was at the wedding from 4pm till midnight, had a blast dancing.

Sunday: Recovery day from all that dancing, did easy band strength routine, 3x10, napped a lot.

Monday: Left Chicago very early so as not to get stuck in traffic, got back home rand some errands, did 2 miles and CLX Lean 3.

Tuesday: Called off work just had too much to do, got to get DH ready for his oversea trip tonight and he is no where near ready,

am
5.5 miles
1 mile warmup @ recovery pace 5.4mph
6x400 meters with 3 miles recovery @ 3k pace 7.5mph
1 mile cooldown @ recovery pace 5.4mph

pm
1 mile warmup @ recovery pace 5.4mph
11x200 meters with 200 meters recovery @ 1 mile pace 8mph did the last 3 at 9mph
CLX Lean 2 skip warmup 35 mins

Dynamic Flexibility

1 mile warmup @ 5.0-5.4mph
8x400meters @7.5-8.0mph with 400 meters recovery @5.0mph
1 mile cool down @5.0-6.0mph

Stretch on my own late for work

Legs stilll feel heavy and tired but no aches or pain during this run.

I decided to do my speed work on the treadmill, it works for me for now since I am having problem fitting things in after work especially with DH out of the country and the kids in various activities. I am also not sure my legs know what a 8:03 pace feels like yet. As with all my runs incline is at 1%.

Dynamic Warm up

1 mile warm up @ recovery 11:22

6x400 meters @ 3kpace (7.5mph) with 3 mins recovery @5-5.2mph

2:1+3 mins = 0.523
1:58+3mins = 0.504
1:58+3 mins = 0.503
1:59+3mins = 0.504
1:59+3mins = 0.505
1:59+3mins = 0.513

0.5 mile cool down due to time.

This was really enjoyable.

Thorough stretch on my own