Woke up yesterday with a twinge/pull on mu left side, it hurts quite a bit and all I did was stretch, due to the pain and the fact that I am lacking in rest days, I decided to take yesterday totally off, it did get slightly better as the day went on but not totally.

It felt much better this morning but I can still feel it so decided to go ahead with my workout and shut things down if having problems. On the schedule was Chalean Extreme Push 3 and Speed workout, I also had to be at work early to interview for a new Engineer/Planner position since my current one just quit, oh well.

Push went great, I think I like this series just because am able to go heavy and reps are 6-8, focus was on chest, back and legs.

For speed today, of cause I have to hang with Coach Troy, he seem to be able to get me to do things I always think I am not capable of. Using Runerval 6.0, I decide to tryout workout B which is 4x4/1 min recovery, this was suppose to be 10k/5k pace but I did Marathon/Half Marathon pace instead.

This workout was quite fun in a Coach Troy's sadistic way so

2x4mins @ 10k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

What I did

 2x4mins @ Marathon pace 1 min 2%, 2mins -2%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 1%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

For the last 4 mins routine I pushed the pace to 5k pace and held it for 30secs, I was doing recovery @3mph, but was able to go back to base pace 5.5mph for the cool down.

 My form felt pretty good on this, even thou I was working hard I felt in control, maybe after 2 weeks will be able to do HM/10k instead and start slowly bringing it up.

Had an early work meeting today so had to modify my workout, oh hell who am I kidding will have modified anyway, although the modification still kick my butt.

Started things off with Chalean Extreme (CLX) Lean, I think the lean phase is my least favorite, slow, heavy and 12reps just kills. Today's focus was on Back, Shoulders and legs, compound moves with quite a bit of 1-legged combos. This clocks in about 39 mins, one of the longest.

So the modification, schedule calls for 5 mile tempo @ slightly slower than marathon pace (5.9mph) but that sounded boring so decided to hang with coach Troy, since I was short on time, only had 30 mins ended up with Workout A in Runerval 6.0.

Workout A calls for 3x6mins@10k pace @ 1%, 2% & 3% incline with 1 min recovery, of cause by now you know am going to adjust it, what I did 3x6 mins @ Marathon pace @ 2%, 2%, 3%. This was a no frill just get on the treadmill and get it done kind of workout, this was hard. Felt really good when this was over, the last 6mins@3% grade was a struggle, but I did recover quickly to be able to get back to base pace for the cool down.  I think I said this before if I can hang with coach thought the winter I will get my speed and more back.

Made it to work with 2 mins to spare.

Starting week 5 of Marathon training, even thou I added speed work last week this is really the start of speed and tempo, the question is what marathon time am I committing to. Marathon PR is 4:29 in 2012 and Chicago 2014 was 4:37, can't decide if I want to train for a new PR or for Fun, training through the winter is going to be hard.

Decision made train for a PR, if the body protest, drop down to for fun, I really miss the speed and challenge.

Today's workout was ChaLean Burn #1 + 4 miles easy run. I really will love to go heavier with ChaLean but some of the workouts are crazy compound moves and my left forearm seem to be quite week, also I was quite tired so kept the 4 miles at 5.5mph for the 1st 2 miles then move to 5.6mph for the next 1.5 miles and took up 0.1 for each 0.1 mile.

 

1st marathon Cleveland 2008

Got my Runervals yesterday and decided to spend some time with Coach Troy today.

Started off with Chalean Extreme (CLX) Push 2 this I like only 8 reps and not compound moves, just straight heavy lifting then Runerval 6.0 with Coach Troy, this was suppose to be 5k intervals but since am just getting back into speed that will be a recipe for disaster so did HM pace instead which still kicked my butt since I have only been running base pace

Program was WU - 6x2.5mins @5k pace @1%,2%,3%,1%,2%,3% incline- CD Recovery was only 30secs just in time for my treadmill to get here and then have to cruise right back up

What I did - WU - 6x2.5@HM pace which is 6.4mph@2%, 6.5mph@2%, 6.6mph@3%,6.6mph@3%, 6.5mph@2% then for the last one started at 6.4mph@2% then every 20secs took it up 0.1mph until I got to 5kpace (6.9mph@2%) then held it there to finish ( a whole 30secs ) - CD  Did recovery @3mph, there wasn't that much of it because by the time my treadmill got to 3mph it was time to go right back up

This seriously hurt in a good Coach Troy way, I struggled with the pace but it was doable. There are 2 other workouts on this DVD a 10K (3x6mins) and a Mixed 5k/10k (4x4mins), goal is to slowly work my way through the program.

With yesterday being the first of the month and the last month of 2015, I was bent and determined to get a workout in despite waking up late due to my darling husband tossing and turning due to have a cold, still never understand why he always think I can't sleep when he can not. With only 20 mins, I squeeze in a nice progress 1.5 miles run in 15:28,  it felt good to test out the legs with speed, hopped of the treadmill a quick stretch, shower, got dress, grab coffee and was out the door running only 5 mins late.

Today, was a bit more relaxed so able to get a decent workout in but rest day from running, for strength was Chalean Extreme Burn #2, looking at my notes from the last time I did this workout I had a forearm issue with the heavy weights just because we hold them almost for the whole 38mins workout, this time was no different, by the 6th combo my left forearm was complaining so I dropped from the 25# weights to the 20 pounder, which is a shame since I was strong enough to do the workout.

After ChaLean, was 40 mins on the spin bike, intention was to do 30 but then I started watching a YouTube video on camera aperture, am learning more about photography since this is going to help with my side hustle business. Knowledge for today what  was the aperture does and what those f numbers means and how to use them when I take pictures. What I never understand and this is not just in the aperture concept but also in bead size, why does a low # means a small opening why does everything have to be the opposite, life is confusing enough as it is.

After the stress from aperture :), got in a nice 20 mins yoga from Heart Alchemy Yoga on YouTube, this was nice and gentle not really as much focus for the legs but lots of shoulder opening which was great.

Starting Week 5 of Marathon Training and also week 1 of ChaLean Extreme Modified version, this was put together by someone at Videofitness.com due to the complaint from just about everyone that did the program as prescribed of shoulder problem, since just like most program it is shoulder workout heavy and if you progress with weights as you are suppose to the shoulders are just overworked and moreover I like this version better since it mimic Cathe's Xtrain workout of Burnset/Strength/Blast

After the 4 day weekend of food indulgence and alcohol it was with great trepidation that I got on the scale, oh well today is a brand new day, no leftovers and all the pies are gone.

Starting out with a bang with ChaLean Extreme Lean 3, this is short reps (12) with heavy weights but all compound movements, according to the website "LEAN Here is where you really bring it home with new routines and dynamic moves that literally melt the fat off' your body. You will be blown away with jaw-dropping results and rewarded with a brand-new body! this is phase 3 in the program. For most people it probably ok to do the modified version, since you will be coming of another weight routine, first week may require dropping to a lower weight to get the muscle use to this type of movement.

After ChaLean, schedule called for 5 miles at base pace and after the initial struggle was able to get the whole 5 miles in, yeah me.

Felt great afterwards and even got to work on time, something rattling in my car, so have an appt schedule for tomorrow lets see what could be wrong now and how much am going to have to come up with.