Last day of 2015 and of cause got to finish it strong................

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.

Pretty Fierce Lean Out 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.



I was pretty soak when done, this is what I looked liked after PFLO

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.

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.

This is what the written program said

Rest = same base pace and 0% incline:

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec

What we actually did

Rest = No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +4 and  4% incline 90 sec., rest 30 sec.

Base pace +3 and 3% incline 120sec., rest 30 sec.

Base pace +4and 4% incline 90sec., rest 30 sec.

 Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +5 and 5% incline 30sec., rest 30 sec.  

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

Rest = base pace and 0% incline:

Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%

incline 30 sec., rest 1 min.

Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%

incline 30 sec., rest 1 min.

Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min 

Then we cool down, amen to that

What I look like after a play date with Coach Troy

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.




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.



Be safe celebrating the New Year.

Happy Thanksgiving Everyone , hope it was a great one spent with family and friends. had a great time with my Sister and her Family, it was wonderful spending the day with them since the last time was 2011, normally out of town with my Husband's family.

The day went pretty good and the eating wasn't too bad and we got a decent amount of workout in, the weather was beautiful which made it easy to get out and get a run in. Woke up got the turkey going in the oven and the mean greens going on the stove and went out for a 5 mile run, I felt really good on this run and decided on a progressive run, I dressed way too warm and was burning up by the end of the first mile but the blowing wind kept the chill on in some areas.

The plan was to do 5 miles by mile 4 I was running straight into the wind and the deal was if I can make it back to under 10 min/mile once I make the turn away from the wind I can run home and not worry about getting to 5 miles, did mile 4 @ 10:09 and mile 5 @ 9:34 so call it done at 4.8 miles, although I probably did 5 miles since I started my GPS later in my run due to no signal.

Got back home peeled and put potato on stove and sweet potato in the oven and went over to the basement to get in Xtrain Cardio Legs due to time and I was also getting tired, decided on the Timesaver Workout 7-12 routine, this is pretty hard since it is mainly step but was able to hang in there till the end.

My Sister, her son and I, 2011/2015

Friday, I was off from work so was able to meet Shelby for a run and was happily surprise to Sheila join us for a trail run since I know this is not her favorite thing to do. We picked our favorite spot Egbert, not sure Sheila understands why we love it since she is a city girl but she did great and we even went further that expected, weather again was just perfect.



Skipped the extra cardio on the schedule today since I was feeling run down, DH has been coughing and sneezing keeping away from him as much as possible.

Only made it to Michael's and JoAnn Fabrics to pickup some stuff with their 50% coupon, no other Black Friday shopping can't think of a single thing that will require a early morning stampede.

Happy Labor Day everyone.

No run today, but a very productive high energy day, got so much done and very proud of myself. Woke up late after a very restful sleep, stayed in bed reading Keith Ferrazzi's Book Never Eat Alone, loving all the information and practical knowledge giving, goal will be to start implementing not just read.



Then it was time for laundry and picture taking  of things to list on eBay, great having daylight to do this with instead of fighting with shadow from overhead lights.

Feeling spunky decided on getting my workout in still no running but there is more to life than that, so missing Cathe and knowing that on the cool kids on my Video Fitness Check-in group are doing Cathe Xtrain so pulled out Chest, Back and Shoulder for today and did the premix up to round 6 which clocks in at 40mins



After Cathe was 30 mins of easy spinning while I watch you tube of what current big selling items are on eBay and how to do certain things, getting there slowly.

After the workout, I decided to clean and vacuum the interior of my car, I can't remember the last time I did this and can probably count total time on 1 hand.

Dinner and an Epsom salt later it is almost time for bed.

Life is good, doing what you love and having no worries -priceless

Oh chest is still sore, these muscles feel so under use but just to balance the pain out decided to do Cathe Ripped with Hiit  Back and Biceps, am skipping the shoulder in this once since they are still not recovered, I just love this workout, efficient and to the point.

Afterwards pulled out Ultimate Yogi: Detox, I love the twist in this but forgot about all the sun salutations had to go to downwards dogs skipping the plank to low pushups for some. This felt good getting out all the kinks.

My body still feel great and I actually got up before my 4:30am alarm am lovign life

Woke up yesterday again with heavy legs but decided on tackling the 1k repeats on schedule, got dress and got ready and actually got out of the house almost at a decent time.

1 mile warmup + 3x1k@8:41 pace (10K pace) + 1 mile Cool down, good thing it is recovery week and only 3 repeats. Warmup was questionable, I think I spent the whole warmup miles wondering how the 1k was going to go, Garmin was set so I just plow straight ahead without thinking about it, so how did it go 8:43, 8:33 & 8:57 better than expected in my opinion and happy with it. 68 degrees with 83% humidity



Got back in and did Cathe Ripped with HiiT Lift it Hiit it Legs, I skipped the warmup, felt like I was warm enough. Great to be back to heavy lifting and Cathe.

After work, despite my better judgement based on how I was feeling I felt the need to go running, check in with Shelby to see what she was doing and we got together at Munroe Falls Park to get in 5 miles, this is my first time on  this trail and I absolutely love it. My body basically woke up as the mileage increased, I felt good and strong despite the 90 degrees heat, this was a 2 mile loop on multiple terrain (grass, boardwalk, asphalt) did the loop twice then out and back 1 mile to make it 5. So glad I decided to do felt so much better when done.



My neck itch like hell from the bite, worst part is that I cannot see it.

Today back on the mat with Travis and Ultimate Yogi :Yin Yoga, absolutely love how I feel when I do this workout. Feeling so much better today, almost like my wonderful self, life is good.

With another early work day, I needed a quick workout, that was challenging and fun, for that one of the best person to go to is Cathe. So pulled out Cathe Ripped Hiit Upper Body Timesaver, perfect 30mins total body weights was used for the Upper Body and then some plyo challenging cardio blast to keep the heart rate up.

On schedule for tomorrow is 13miles with the last 6 being progressive towards half marathon pace.

Looks like I am fighting the virus bug going around, didn't get a good night sleep but feel rested and chugging lots of vitamin C.

Warmup from Cathe's Ripped with Hiit Lift with Legs + the first set of squats using 20# dumbbells, then after that move over to the treadmill started out with 800m @4.2mph then 2x3miles@6mph with an 800m recovery@4mph all at 2% grade. After the run move back to the weight room to continue the Lift workout, did it up to the 20mins mark then fast forward to the stretch section. Even thou the legs were spent, they responded pretty well to the strength workout with cardio blast.

I have been back now to using Pacific Health Accelerade Hydro during my morning double workout and it continue to work great for me, use it during and for recovery and body is responding fine , since I realized I was getting sluggish since all my workout are in the fasted state so this has helped put some gas in the tank to finish strong.

Monday did Cathe Lift it Hiit it Chest Shoulder and Triceps + 30 mins spin decided to give the ankle a break even thou it felt fine, can't afford an injury.

Got into bed last night and turn to my right my shoulder hurts, then to my left that hurts too, face down lord that hurts, then on my bad that hurts the least, this is the second time I have done RWH CST and I have to say the I never make it to 24 hrs for the DOMS to set in, I think because you go heavy and do high reps (10-12) then a finisher after each 3rd rounds just kill those muscles. Today everything hurts to the touch, I think a serious gain can be hard with this workout.

Today: Ankle felt pretty good so did D2S P1 RAMP and then 3x1.5miles with 400m recovery was suppose to be 4 but running late and I knew I was running with Shelby after work.

Weather was great after work at 34 degrees and no wind, felt over dress but got in 4 miles with Shelby which included .5miles of hill repeat.

Today was a GOOD day.
Woke up at 5am who does that on a weekend haven't been able to do this all week, put in a load of laundry, spoke to James, dealt with woke, read, then went to the basement and did D2S P3 RAMP + Complex metabolic workout using a 16kg kettlebell then onto the treadmill for 2 easy miles.

Consume a egg sandwich, honey waffle and coffee then it was off to Everett Covered bridge for hill repeats, this was so much harder with the 3 inches of snow on the trail, I was so proud of myself no walking just slow steady pace up and down, I was only half a mile behind what I did 2 weeks ago, so not bad. Garmin is missing 1 hill loop, accidentally turn it off when glove was removed.

Tomorrow hoping for 10-16miles but will cut it short if I have any problem with my right ankle, which is currently not very happy, problem with snow covered trail you don't see the roots/branches on the ground so the ankle get quite a bit of a workout.

My Kelly Coffey Meyer DVD came in the mail today, looking forward to doing them, will probably, start then next month in a rotation with Cathe.

Wasn't sure how I was going to feel this morning, haven't push the body that hard in a while, woke up and dread moving any body parts but surprising when I eventually man up and move a body part I felt fine some tightness in my left calf but not pain.

Schedule called for 5 easy miles today, but I kind of miss the Hiit workout so missed things up a bit based on the fact that I read an article recently that hiit followed by steady state cardio was good for weight loss.

Ended up doing Cathe Hiit # including bonus abs #1 then finish off with an easy 3 mile run.

Love how my body is feeling, looks like after almost a year I may be getting back to 100%, the new Cathe workouts had really been a great supplement to my running, I love the mix of plyo, hiit, heavy weight, high reps..

Now to start planning the rest of the Paris trip, will like to make a great vacation out of it since this will be my first time there.

Still not doing a good job of getting to bed on time so last week's training not on schedule.

 Thursday: Early morning chat with my sister, meant not much time to workout, will not trade the time with her for the world so adjusted the schedule instead of a 8 miles tempo run, did part of Runerval 2.0 Treadmill tempo with Coach Troy, more challenging than what I will have done on my own.

Friday: After a restless night and a early wake up from work, had just enough time to do Cathe Low Impact Hiit 2

Saturday: Before taking my son to the Dentist, felt the need to revisit Runerval 2.0 for a complete redo, so that was what I did, got in 4.5 miles then after the Dentist did Cathe Lift it Hiit Upper Body Circuit before heading out for Christmas returns.

Today: Met up with 4 other TORN ladies for a trail run, the intention was to do 2 of Bill Bad A$$ loop but there was so much snow on the trails that I didn't think I was getting a decent run, love the snowy trail run but building leg strength but one loop was enough for that, so 2 of the ladies and myself decided to do a quick 3 miles on the road, that was a great decision

Legs felt really weird switching from the snowy trail to the road, took a while to get them responding but we kept a very good pace which I like despite how tired the legs were and the calves wow hurts. Weather was perfect and all the gear worked, including my new Lucy Winter Warrior Skirt tight, the ankles may be sore tomorrow.

Run #1


Run #2

Well baby it's cold outside.

Lay back week since I am still not back to regular sleeping pattern.

Tuesday: 45 mins easy spin

Today: Leg prep on my own, 1  mile warmup then 4x1200m@7mph-2% grade with a 400m recovery@4mph/2% grade. Felt hard but doable, legs are slowly coming back, am really working on keeping those easy days easy to be able to nail the speed, strength and tempo workworks.

Missing Cathe RWH so hope to get back to those next week.

Will update book and audio list by end of week, still trying to get a routine back but spending too much time online between my phone upgrade and trying to get the hotels and airline tickets for upcoming races.

Weather is still wacky, we woke up to 57degrees but at 8pm tonight we are at 30 degrees and snowing, go figure. Woke up with limited DOMS, so was really happy that my body is improving, so moved on to the next workout on the schedule Xtrain Low Impact Hiit, I only had time for the floor workout before church.

Spend the rest of the day, running errands and getting some last minute stuff for James trip.

So this week is the start of week 10 of the Hanson plan

2015 weather is starting out has interesting as how 2014 finished off, started off this morning with icy conditions but with the increasing temperature which will top out about 50+ ended up with rain, luckily hill repeats didn't start until 10am which by then the rain has slowed and temps were above freezing.

Met the ultra trail group for hill repeats at the Everett Covered Bridge, didn't run with them all of last year and wasn't sure how this was going to go, was I going to be able to do the whole 2 hours running or what. It was great seeing a lot of running friends at the start and then the fun began, Shelby was able to join me for this and it was great pacing and chatting with her.

We did it, got in 2 hours of hill repeats(which included warmup and CD both under 1 mile) without walking, legs felt pretty good and endurance wasn't bad, had a great time running with the group.

Got back took off the wet clothes and did Cathe Lift it Hiit It Legs, this was a great leg finisher, I felt good today, got into the tub for a nice Epsom salt soak.

With no mouse drama today I was able to whip out the new Cathe and give them a whirl, okay I have to say I absolutely love the 2 I did, they were what I envision her doing, no unnecessary breaks, no endless reps, limited fancy moves, sweet, short and to the point, but I miss my Cede.

Started out with low impact hiit #1, she changed things up a bit by using the mat as a prob for the first half to get around which was a nice twist, had sweat pouring down and was breathless but not gasping for breathe, then skipping the warmup from hiit circuit upper body I tacked that on, love the cardio blast and I think my lower body was worked just as hard as the upper body. Love it.

To make things interesting, before doing the stretch to end the workout I added on a kettlebell/burpee ladder-8,7,6,5,4,3,2,1 using a 24kg kettle bell this took 3:38 had to pause a couple of times to catch my breathe but this was a great finisher which came from a men's health email, ahh bliss.

I love this combo and felt great afterwards. Still feeling some tightness in my right hamstring, not really pain just seem like there are lots are scar tissue limiting my mobility, so I have been stretching and digging into it using a strect I found on youtube.

Books::
Bedside
 Gretchen Rubin: The Happiness Project(should have moved it to the bottom of the pile but started it instead, like it so far)
Stephanie Klein - Straight up and Dirty, dropping and donating to library book sale just not getting it, gave it a fair shake up to page 84.
Tom Ferry: Life by Design
John C Maxwell - Today Matters

Car (Audio-have to make good use of that 2hrs round trip daily commute to work)
Timothy Ferriss-The 4 Hour Body

Kindle:
Jumping around on that one, have to look to see what I started out with on Sunday..

I need a new ereader, love my kindle but this is a much older edition but can't really justify a new one unless for the fact that I can't read in the dark with turning on a light, but it is fun getting under the covers with my flashlight so as not to wake up my husband.

Planning for Little Rock

So with the Turkey Trot out of the way, and almost 2 weeks off from running to give my right hamstring a break, notice a pull and some inflammation so took time off to heal it instead of ending up with an injury. The plan is to use the Hansons Marathon Training plan again it  worked great for me for Chicago and with the goal weather not having to do a 20 miler sound great to me.

According to my 5k time which means as far as am concern nothing when it comes to what I can run marathon wise indicates I can run a 4:11 marathon, my PR is current 4:29 and I did Chicago in 4:37, my plan is to setup my training plan, since I did Chicago in 4:37 am deciding on training for a 4:26 marathon well actually train between 4:10 and 4:26, I think if I run the easy miles slow and easy, I will be okay based on the speed workout I had been doing for the 5k and this program is a great buildup.
Since LR is a hilly course am going to have to incorporate some hill workout to build the leg strength, I will also be using Sufferfest: The Machine and also some of the Runerval DVDs for variety.

For Strength workout, Cathe new DVDs came in the mail today, so perfect timing with be using the HITT/strength workout in this series since they are short, I have also will plan to keep doing D2S RAMP workout and metabolic because I like the way the hips are target.

Love how my body is shaping up and weight continue to drop, still using myfitnesspal to log the calories and that is really helping.

This weekend got dolled up and went to Columbus to attend the Twin River Links Holiday Brunch

LIFE IS GOOD, need to start working on the visions and goals for 2015

Amazing how 33degrees with no wind feel like a heat wave, 7ft of snow in Buffalo, NY sounds unreal. Suppose to warm up to the 50s by the weekend, hoping things thaw out, I really don't mind the cold as much as there is no snow and wind.

Not that much motivation this morning but got up and did Cathe All out low impact Hiit and Exhale Wk2 Day2.

I think all out low impact is one of my favorite Cathe short to the point, no overkill of reps and you know you worked.

I have tickets to Paris for the marathon on hold with American Airline, just need some more points to post to my account, so for 80,000 aa points my husband and I will fly round trip from Cleveland to London, take train to Paris and fly out of Paris back to Cleveland, was going to do business class but have to conserve points for possible Berlin marathon and the other races already on the schedule. 60,000 points was from getting  AA credit card. Now to start working on the hotels.

Friday:
If I known I was going to volunteer to watch my sister's 4 kids I will have gotten a run in but not a shabby routine none the less. Started off with Cathe All out low impact hiit the full workout plus burnout chest and core #1. I haven't listed very heavy in a while and my chest I have to say are still sore 3 days later. To finish things off then did W365 Fluid, this was my first time doing this and it was a great workout although quite challenging since you flow from one pose to the other hence the fluid part.

Saturday:
No workout, the kids were brought over earlier than expected but it was no big deal since my last rest day was 10/19 felt I was due for one and entertaining a 4yr old was enough exercise.

Sunday:
While the baby was still asleep and in my husband's care I got in D2S P3 Timed Metabolic workout before making breakfast for the rest of the clan. After the kids left, took a much needed nap but woke up in time to join the BGR Fun group for their Sunday run, always a pleasure and a treat to run with this awesome ladies.



What am currently reading: Relentless by Tim S. Grover enjoying it so far, love his no nonsense straight forward approach to training, looking forward to harnessing  my dark side into raw controlled power.

Happy Halloween

Had to get to work early for end of the month inventory, which is never a good idea on a Friday but that is where the month ended, and also my boss and junior engineer took the day off which means I was covering for them luck me.

D2S P2 RAMP Warmup + Complex Metabolic
Cathe All Out Hiit - Floor Work
Ultimate Yogi; Balance - Had to stop, DVD was jumping all around seem like it is time to get a new player.

After work, went over to my girlfriend's house for dinner, did pretty good, avoided the alcohol since I know we are at a winery tomorrow for the wedding.

No candy for Halloween, didn't even feel tempted. Yeah Me

Suffer-o-rama

Took some tylenol pm before bed last night to help fight whatever my body is fighting with and to get a good night sleep but I think even though I got a good night sleep, woke up before the alarm, I noticed I was still groggy and it was even terrible on my way to work, had to really pay attention and focus.

This has been a cut back week since I am not feeling 100%, I have really not kept to the cycling goal but have tried to keep with the running and weights. On schedule for today was Spinerval 37.0 Suffer on the Chesapeake which I do not have so picked one of the alternate Spinveral 3.0 Suffer-O-Rama, which is one of my favorite, it is a relatively hard workout but there is no long steady tempo just all quick sprints.

For strength today, did Cathe Supersets instead of Push/Pull, not sure why I prefer P/P to SS it is really not that much longer but I think P/P just hit all the spot and makes me feel completely workout.

I really need to get back in the pool, not going to learn to swim by thinking about it, still cannot swim the length of the pool without stopping why I do not breathe since I do not roll side to side. I swim straight and stay straight so when I have to breath I have no choice but to stop swimming and take a breath. Am hopin gnow that I know what I am doing wrong i can work on fixing it. I love being in the water and really hate not being able to swim and enjoy it.