60 mins on the Elliptical + Chalean Extreme Burn 1

Today:
Dynamic Flexibility

Mixed Intervals
1 mile @ recovery pace
2k@HM pace/ 1min recovery
1 mile @ 10K pace/ 1 min recovery
1k@ 5k pace/1min recovery
800 meters @ 3k pace
ran to 5 miles @ base pace

Chalean Extreme Push 2 ship warmup

Namaste Yoga Songbird Series 20 mins

Yesterday

3 miles @ base pace, was suppose to run 6 miles but wasn't feeling great so stopped at 3.
Chalean Extreme Burn 2 - skip warmup

Sunday:
Rest day, my sister's wedding lots to do

Saturday
Rest Day, a friends daughter's funeral, died all of a sudden, basically dropped dead after teaching a class just 31 years old. I was just emotionally and physically spent.

50 mins on the elliptical followed with Chalean Extreme Lean 3 skipped the warmup, use mainly 15# dumbbells really should have used 20# but still having twinges in my shoulders. The goal is to finish November strong using Chalean Extreme system and then use December as a recovery month while I go through Physical Therapy.

Decided to hang around my neighborhood for my long run today due to my son's schedule and a slight upset stomach. I was suppose to go home after 1 hr for fuel and restroom break but decided to see if my brain can convince my body to keep going and at a faster pace, mile 7 was total mental focus, legs felt very heavy and I have to focus on moving it and keeping on pace but after that I felt fine, my body kind of got the message that I was stopping and came along for the fun. Got back in time to take my son to school for band trip to Shaker, got back did Plyomix Power and last round of CLX lean 2. Pain in right shoulder, monitor Activity Route: -- Elev. Avg: 1000 ft Location: Solon, OH Elev. Gain: -39 ft Date: 08/29/09 Up/Downhill: [+492/-531] Time: 08:54 AM Difficulty: 3.3 / 5.0 Weather: Overcast 72 F temp; 75% humidity 72 F heat index; winds NW 12 Performance Distance: 9.03 miles Time: 1:34:32 Speed: 5.7 mph Pace: 10' 28 /mi Heart Rate: 145 bpm (Avg) Calories: 1117 184 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.01 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 1h 02m 66% 6.11 mi Zone 2 122 - 143 0h 36m 38% 3.39 mi Zone 1 102 - 122 0h 00m 0% 0.05 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 06 +0' 38 5.4 -0.3 138 -43 ft 2 10' 46 +0' 18 5.6 -0.2 140 0 ft 3 10' 34 +0' 06 5.7 -0.1 140 -7 ft 4 10' 03 -0' 25 6.0 +0.2 150 +16 ft 5 10' 21 -0' 07 5.8 +0.1 150 +26 ft 6 10' 23 -0' 05 5.8 +0.0 144 -46 ft 7 10' 38 +0' 10 5.6 -0.1 146 +10 ft 8 10' 27 -0' 01 5.7 +0.0 152 +53 ft 9 9' 29 -0' 59 6.3 +0.6 156 -46 ft end 10' 00 -0' 28 6.0 +0.3 160 -3 ft Versus average of 10' 28 min/mile

Posted from bimlog.com

Took the day off from work today since my youngest has freshman orientation, so decided to sleep in after all the run around yesterday and get in my workout after the orientation. According to my pedometer(my department joined some kind of program by Ohio businesses to get their employees healthy but now the president of each division have a wager going on, their are 12 groups all together from my company involved), we put in close to 2 miles at the school from the building tour to trying to find his classes and trying to find the easiest way to get to them since he only had 5 mins between classes.

Did 35 mins on the stepper, I have been doing this barefoot since the steps are slightly cushioned, in an effort to strengthen my ankle and feet follow that with CLX Lean 3 and CLX Burn it off. The schedule also called for yoga and Abs so I cheated and did yoga belly series 1 which is a combination of yoga and abs.

Spent the rest of the day just hanging with the kids.

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

Didn't get up this morning knew I wasn't since I didn't get to sleep till after midnight and sleep is essential ti my recovery. So after work went down to Pine Hollow, on schedule today was 6 miles @ base pace with 5x0.24 hills with one min rest well decided to just do 6 miles of hill training, started at Pine Hollow to Little Meadow then up around the cross country trail, going around the Sound of Music Hill and heading back to the parking lot up the hill, rest for about 2 mins and head back. Pine Hollow to little Meadow was harder. After 4 miles decided to change route since there were so many deers, I guess, they are serious about 6pm dinner time and they really weren't moving either when they saw me then I got chase by a bumble bee, think it make be the top I was wearing, aqua blue and the bee must I thought I was a big flower. There were lots of bees and butterfly around quite beautiful. Changed route to down the hill from the parking lot, up and down the sound of music hill, around the hill head towards the lake and loop back for mile 5, just about the same for mile 6 but I did that barefoot, and it felt great. After the run, one of the cross country parent came over to talk to me and ask how many times I did the hill and why. Didn't really count and because I can. :) Did a thorough yoga stretch and 20 pushups before leaving the park. Back home a yoga warm up and CLX Lean 2 Activity Route: -- Elev. Avg: 875 ft Location: Peninsula, OH Elev. Gain: -23 ft Date: 08/17/09 Up/Downhill: [+833/-856] Time: 05:25 PM Difficulty: 4.4 / 5.0 Weather: Fair 87 F temp; 46% humidity 89 F heat index; winds SW 12 Performance Distance: 6.05 miles Time: 1:10:49 Speed: 5.1 mph Pace: 11' 42 /mi Heart Rate: 152 bpm (Avg) Calories: 804 173 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 09m 13% 0.57 mi Zone 3 143 - 163 1h 00m 84% 4.91 mi Zone 2 122 - 143 0h 13m 18% 0.83 mi Zone 1 102 - 122 0h 05m 7% 0.08 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 12' 05 +0' 23 5.0 -0.2 145 -89 ft 2 10' 41 -1' 01 5.6 +0.5 157 +52 ft 3 12' 33 +0' 51 4.8 -0.3 152 +10 ft 4 12' 52 +1' 10 4.7 -0.5 151 0 ft 5 15' 49 +4' 07 3.8 -1.3 154 -29 ft end 12' 44 +1' 02 4.7 -0.4 153 +13 ft Versus average of 11' 42 min/mile

Posted from bimlog.com Data below is from Garmin Connect, Split Hours:Minutes:SecondsTime milesDistance feetElevation Gain feetElevation Loss minutes per mileAvg Speed minutes per mileMax Speed beats per minuteAvg HR beats per minuteMax HR Summary 01:10:49 6.05 1,128 1,148 11:41 06:09 152 173 1 00:10:44 1.00 98 156 10:44 06:52 145 167 2 00:11:09 1.00 170 121 11:09 06:09 158 169 3 00:11:45 1.00 151 147 11:45 08:59 155 167 4 00:11:32 1.00 188 213 11:32 08:08 151 173 5 00:12:36 1.00 311 326 12:36 08:19 152 171 6 00:12:14 1.00 178 185 12:14 08:57 152 170 7 00:00:44 0.05 32 0 13:51 11:22 153 155

Wasn't sure I was going to be able to get up this and run, and I also know if I didn't run in the morning I probably wasn't going to get it. The phone call at 4am didn't help but I did end up getting up at 7:30 but did procrastinate but a load of laundry in, download music to mp3, made a egg/salsa sandwich then eventually got out the door at 8:45 to get in 6 miles at base pace (10:51 - 9:54). Run went fine, very hot and humid but survived. I am learning to maintain my pace and also keep heart rate @ zone 3, I haven't been on asphalt since 7/28, so the first mile was hard. Activity Route: -- Elev. Avg: 1046 ft Location: Solon, OH Elev. Gain: -6 ft Date: 08/15/09 Up/Downhill: [+226/-232] Time: 08:47 AM Difficulty: 3.4 / 5.0 Weather: Clear with Haze 81 F temp; 74% humidity 86 F heat index; winds NE 5 Performance Distance: 6.32 miles Time: 1:02:08 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 154 bpm (Avg) Calories: 773 173 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 12% 0.81 mi Zone 3 143 - 163 0h 50m 81% 5.17 mi Zone 2 122 - 143 0h 05m 8% 0.56 mi Zone 1 102 - 122 0h 00m 0% 0.05 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 11 +0' 21 5.9 -0.2 144 +36 ft 2 9' 44 -0' 06 6.2 +0.1 148 -23 ft 3 9' 45 -0' 05 6.2 +0.0 157 +3 ft 4 9' 47 -0' 03 6.1 +0.0 156 +6 ft 5 9' 55 +0' 05 6.0 -0.1 156 -17 ft 6 9' 41 -0' 09 6.2 +0.1 161 0 ft end 8' 40 -1' 10 6.9 +0.8 164 -13 ft Versus average of 9' 50 min/mile

Posted from bimlog.com After the run, did Chalene Extreme Lean 1, was actually suppose to do Lean 2 since I changed the sequence, oh well. After that did 2 rounds of Alwyn Cosgrove Leg Matrix, this is one of those workout were even thou it looks easy if you really challenge your self shooting for 90sec or less ,it is very hard. The Leg Matrix 24 body weight squats 12 lunges each leg 12 lunge jump each leg 24 jump squats Round 1 : 124seconds (know I cna do better since I was barely breathing hard when done, so crank it for the next round.) Rounds 2: 86seconds, a good 10 seconds before I could talk and my legs were screaming. CAN YOU DO BETTER? Finish it all off with 37 mins of Yoga Zone: Yoga for Flexibility Now to go watxh some IAAF World Championship