Great time in Cincinnati visiting my son for his 20th birthday, so nice to see him and how much he has grown, very proud of the young man he has belong but then still my baby when he complained about all the bugs in front of lighted apartment door.

Got on the arc trainer Saturday, surprise to find an hotel with no treadmill and very few ever have a Cybex trainer so took advantage of it to give the knees a break, did an IClimb workout with Keith being a while since I did one of this then 2 rounds of tabata using free weights lower body for round #1 then upper body. WE then spend the rest of the day with the birthday price dropping him off after some shopping back at his place to spend the rest of the night playing games with friends.

Sunday no workout, since I got limited sleep due to the beautiful 360 restaurant on the 18th floor of the hotel we stayed in, the view from the 17th floor is awesome and the fireworks from the stadium was nice but the constant humming from the rotator was unbearable , it eventually shut off at 10:20pm but due to a private party it came back on at 11pm, after another call to the front desk it finally got shut down again, but it was back on promptly at 10am, really.

Monday after a late night of running around, woke up late but was able to get in an easy 3 miles and 1 round of tabata using jump rope and battle rope, it is hot and humid, can't complaint since we have had nothing bit rain the last couple of weeks.

Cross training day, tried a different spinning workout on youtube and not a fan but got in the 30mins and then finish off with Pretty Fierce Lower Body Endurance workout, just love this series.

Have a great weekend, off to spend it with my youngest who is turning 20

So blessed to be celebrating another birthday, I am where I am suppose to be. Woke up to pouring rain but Mother Nature was nice to gift me with a gentle mist so I could get my run in, it probably wasn't the best of ideas to run so late yesterday then roll out of bed this morning for 10x400m @3k pace, I felt every bit of being 48 but as usual I rolled with it.

All my neighbors probably thought I was crazy since I was going round and round on the 1 mile loop in the rain but I did change direction half way to confuse the squirrels and dogs. No where near the pace I was shooting for but I was also expecting that just wanted to be able to finish each one decently. I think I need to race less if I really want to hit this paces but am not sure I want to. Next race is on the 27th Thirsty Dog 8k, part of the Akron Rubber Series and nothing till August 15, really.

After work, met up with Shelby and got in some easy 6 miles then we went off to Fisher's for Dinner since I am home alone, had a great time chatting and I got a small pink Nathan water bottle and a beautiful pink dress from Shelby, which was very thoughtful of her , dress was an xsmall and it fit beautifully.



On the way home, had a flat and after a 35 mins wait, Buck from AAA finally arrived, I may be a woman but I can definitely tell when a tire is flat, after a nice firm conversation he agree to change flat, Yes Buck I do have a spare in the truck and I have no clue where the jack is shouldn't you have one. Oh he thinks he does, oh well........ tired changed and safely home. Life is good and I am bless. :)

Memorial day weekend was a complete blur, so grateful for those who gave their life in  service to our country.

Saturday, met up with Shelby and we tackle the Valley loop and lock 29 to get in 10 miles but we did end up going almost 11 miles, Shelby did a good job keeping us on pace, we stayed at the low end with the hope of moving up with each run. Lock 29 as usual was crowded with cyclist, families, walkers and runners.



After the run and some errands, off to a friend's son's graduation party, had a great time there and I had a great conversion with a lady about being an empty nester. I find it interesting that couples that currently do not spend time together think there is a magic moment  fairy godmother once the kids leaves home.

Sunday before church got in Pretty Fierce Lean Out Outdoor Workout, find it interesting that she calls this an outdoor workout but the whole thing is filmed indoors, great workout did one round for 20 mins. After church finish getting the kids packed then off to Oxford to drop him off, spending the night since we can 't get the apartment key until Monday morning.

Monday: The Hampton has a nice elliptical so I decided to use it instead of an easy run, this made doing an iClimb with Keith so much fun, was shooting for 30mins but do to excess fun ended up with 47mins had to stop due to time. After shower and breakfast, headed off to the apartment to pickup key and move in, then trip to Dillards out, IKEA, Walmart and they finish move in and cleanup, we finally left around 7pm getting home close to midnight.

Tuesday very tired but made it out of bed to get in a workout, warmup with Drop 2 Sizes Phase 2 RAMP then time to suffer using Sufferfest Steamroller, this seriously kick my butt but it felt great, a real shock to my system, rest are incredibly short for the pace I was running, had to push and focus to get this done. I love watch Mo Farah run, such grace and he doesn't look like he is working hard.

After work got in 6 miles in Shelby, this was hard, still quite tired but it felt good to run and challenge the body a bit.

Birthday Workout

In honor of turning 42 today did the following, no rest in between

Dynamic Flexibility

0.42 mile run (4-5.3mph)

42 Double Kettlebell Swing-15#

42 backwards lunges (21 per leg) - 42# barbell

42 Double kettlebell Clean - 15#

42 Squats - 42# Barbell

0.42 mile run (5-6mph)

42 pushups on my toe

42 firecrackers (restricted lateral move) - 21 each side

42 Miliatry Press - 15# dumbbell

0.42 mile run (6mph)

42 Burpees

42 secs plank

42 secs side plank hold (42s for each side)

0.42 mile run (6.5mph)

42 mountain climbers

42 sumo squats - 15# Dumbell

42 Russian Twist - 15# Dumbbell

0.42 mile run (6.5-7mph)

42 Deadlift 15# Dumbbell

42 Hammer Curls - 15# Dumbbell

42 Ab Crunch on Stability Ball

Stretch

Total Time 53:13; HRavg = 129

Love this quote:

Don't just count your years, make your years count. - Ernest Meyers

I am truly blessed to be where I am at this stage of my life.