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.

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.

The schedule called for mixed intervals today and I decided to do this on the treadmill using Runerval DVDs, it makes it easy for me to have a better feel for the pace. I started out with Runerval Irongirl Workout A which is for beginner (am not really sure Coach T knows what that word means) I kept my pacing true to Brain Training for Runners assigned pacing instead of going crazy with Coach, after warming up doing the usual striders,
1st set was 3x1min with 1 min recovery - HM pace/2% incline , 2 mins base pace,
2nd set 3x1min with 1 min recovery - HM pace/ 2%, 2%, 3%, 2 mins base pace,
3rd set 3x1min with 1 min recovery - 5k pace/2% incline, cooldown - 30 mins total time.

Since am quite warm, skipped the warmup from Runerval 7.0 Workout C,
 4x30secs with 90sec recovery-All out pace/2%,
4x1min with 1 min recovery-3k pace/2%,
2x30sec with 90sec recovery - All out pace/3%- cooldown - 25 mins total time



Finish up with 26mins of yin yoga from Mark Laham yoga found on youtube short and to the point.







Had a great time at work, love working on new production projects, after work met up with Shelby at Silver Lake for some plans, I really wasn't planning on running 8 miles with her but felt good some fatigue wards the end but I felt good, did the last 4 faster than the first 4 so also happy about that but all at base pace.



This was a nice progressive run

After a whirl wind weekend trip to New York for a funeral and condolence call to 2 separate families, got back to cold Ohio on Monday morning and straight to work. I did get in some workout on the trip which I am proud of.

Saturday - Before the 6am flight to Newark, NJ actually woke up at 2:30am to get in my workout, did Pretty Fierce Lean Out Upper Body Strength, decided against any hard cardio since I was going to be sitting on the plane for an hour, was so proud of myself. None stop activity from the time we landed till about 1:30am when we got back to the hotel

Sunday - Got up around 9:30am and got on the treadmill to get in my run using Cardio Coach #2, got in about 4 miles before calling it a day, the treadmill wasn't the best, even thou it was a commercial strength. Some shopping and a condolence call later, it was time to return the rental car and get into bed for another 4am wake up call.

Monday - Up at 4am, no workout since we were getting on the 4:40am shuttle to the airport, landed, drop hubby off at home and off to work. Long day and it was cold here, temps only in the 50s, needed the heat in  my car and office, unbelievable this is 6/1. Wasn't planning on working out but after 30mins on social media after work, I realized I have time to get a workout in. I had gotten an email for a new app Bitgym so I decided to give it a try, riding through Italy. I was pleasantly surprise how good it worked with my bike since all I was using was my phone with no extra gadget just like a kid in the candy store, I sped up, slowed down, stop and it respond pretty good with the rpm, the scenery was nice too, thought I was going to get into the water, I really can wait to see how the whole thing unfolds disappointed I miss the kickstarter would have love to support them. Got in 15 mins on the bike.

Tuesday - Had a very serious senior moment and did last week workout, oh well, my body knew I needed it after the over indulgence over the weekend on Nigerian food.

Workout:
D2S P2 RAMP
1 mile warmup with 3 striders at 7.5mph for 30secs each, - average pace 11.29
main workout was Runerval 7.0 workout #3 - 2.04 miles with an average pace of 10:39
4x30secs @8.5mph/2% grade with 90secs recovery @5mph
4x1min@7.5mph/2% grade with 1 min recovery started at 5mph but dropped to 4mph, HR was high.
2x30sec@8.5mph/2% grade with 90 secs recovery at 5mph
1 mile Cool down - average pace 11:49
Ended up with 4.04 miles

Pretty Fierce Lean Out Anaerobic Workout - 36mins, I enjoyed this workout, first time doing this one
10 workouts @ 40secs ON/20 secs OFF
4 workout @ 60secs ON/60 Secs OFF needed every sec
10 workouts @ 40secs ON/20 secs OFF, repeat of the 1st - starting from 10-1 this time
very nice stretch.

After work, not the smartest, even Shelby question my sanity, I got in 5.5 miles with Shelby on a new hilly course to me, I felt a lot better than I was expecting even thou the start was a bit rough. Still feeling tightness in my left calf so need to stretch and roll it to work out the kinks.

Woke up to 36 degrees this morning, had to turn on the house heat since the house temp was only 60 degrees. Got under the cover and continue reading my kindle book The Inner Millionaire by Andrew Barsa while I wait for the house to warmup.

Weight is holding steady at a good place, I have eliminated my trigger foods- bread and rice but I don't think the replacement with roasted mix nuts is a good idea, only good thing I can only eat so much of them unlike the bread and rice I never seem to get full.

Started off the workout with Pretty Fierce Lower Body Endurance using 15 and 20 pounds weight, time flies with this one, love the weight/endurance combo you heart rate really stays up, no wasted time. This workout reminds me of Joyce Vedral Bottoms up.

Afterwards, it was quality time with Coach Troy, Runerval 2.0 Tempo, 47 mins of pure pain.

warmup
6 mins @ 6mph/2& grade

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 2% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 3% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

3x90sec ON 6.6mph/30 sec OFF 4.0mph/ 4% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight - this was a struggle

 3x1min ON 6.6mph/ 1 min OFF 4.0mph/ 4%, 5%, 6% - did so much better on this

I have lost some speed, the last time I did this workout in November, I was at 7mph but today 6.6mph was a struggle but oh well, I felt pretty good and fierce did wear out my legs quite a bit.

I love days when I wake up with a song in my heart and a smile on my face, today was that kind of day. Felt great upon waking I just know it was going to be a great day, so nothing to do but make it a great one,even thou I am still not 100% but the thunderstorm yesterday helped cleared some of the pollens out..

 I did contact moms into moms into fitness about the 2 bad DVDs and they are sending replacement and gave me a link for a free download. Great customer service.

With a spring in my step decided to work on conquering Fierce Lean Out total body strength this is one of my favorite even though it is long at 55mins, I love the sequence strength then endurance(tabata style) then recovery/abs, 8 blocks I think all together. I mean anything that starts out with a burpee + 2 squat jumps for 10 reps got to be fun . I had planned on going outside to run after the workout but I was soaked from head to toe which require a change of clothes being lazy I decided on the treadmill moreover it was windy and a bit on the chilly side.

I pulled out Coach Troy, Runerval 7.0 and did workout #1 - 10 -30 secs sprints / 90secs recovery, did the 1st 5 at 8mph then 8.2, 8.3, 8.4, 8.5 and since I felt fine tried 10.0 okay it is amazing how people can run this pace for a long time. Recovery was @ 4.2mph with everything done on a 2% grade. To stretch things out I used Fierce Lean Out yoga hybrid which was perfect at just 13mins.

After work, even thou the temps said 60 degrees it was pretty chili so pulled out long pants and tops, met Shelby at the bike and hike and we got in the usual 4.27 miles, it was nice to see that we were significantly faster this week than last week, also I was only 2 days out from Flying Pig last week.

I need to start thinking of next year races but am really surprise how how this lottery races take their time announcing, I mean London does announce until October for an April race and it looks like Tokyo doesn't even open till August for lottery and that is a February race. Oh well patience is virtue.

Rough couple of days with the allergies, I really do not remember ever feeling this bad from the pollen count, there was so much pollen, you can literally see them blow of the tree when the wind blow and most things outdoor are covered in a thick mass.

I was able to stick with my workout although did back off on the running a bit since I was so congested the long run on Saturday with Shelby was dropped to a 10k since I could feel the congestion in my chest jiggle and my breathing was very labored but did feel so much better after the run.

Sunday, did Pretty Fierce Lean out total body this was a great workout, all her workouts are solid but it will be so nice if this can be redone to include chapters so premixes can be done, quality is not the greatest which doesn't bother me much, but the voice over with the slight delay drives me crazy, also 2 of my DVDs have the wrong workout, what they are doing and what she is saying are different.

For mother's Day off to see my baby sister graduate from college, so proud of her, 6 kids and a full time job and she still got it done, going from being an RN to getting her Bachelors in Nursing.

Monday: Felt tired even thou I got a good night sleep, got in KCM Muscle Up#1 using mainly 15# & 20# dropping to 12# and 8# for shoulder. Got all the treadmill to run but wasn't feeling it so did and incline walk going from 2% @ 4.2mph to 4%@4.4mph for 3.1miles.

After work, put the Schwinn bike on the trainer in the basement, after all that work decided to do Spinerval 101 #1, oh have I missed Coach Troy, there is just something about the way he coaches that just make you push a little bit more.

Oh have I missed Coach Troy and his sexy shorts, I really need to get back to doing his workout on a more regular basis. I love how his program pushes me just to do a little bit more.

Today just to test out the legs for speed and hills, I did Runerval Iron Girl workout #2 (Intermediate)



After the warmup there was 3 sets of workout

Set 1: 5 mins long, speed 6.2mph incline starting @ 1% increasing every 1 min, I started at 2%, so first 2mins were at 2% Recover 4mph

Set 2: 4 mins, speed 6.3mph incline starting at 2% increasing every 1 min. Recover 4mph

Set 3: 1 min ON/1 min OFF, 7.2mph @2% and 3%

Then I finish off the run to a 5k running at 6mph

I felt pretty good, I have missed the speed and can't wait to get back to it, back of this run today was to push the body a bit and see how it bounce back because of the 5k this weekend and I know I was going to have a very busy day at work. No issue getting excited can't wait to see what my body can't do.

Taking a half day tomorrow and heading down to Cincinnati after my Athena Luncheon, could have skipped it but I love being in the company of all this powerful women and it is only once a  month.

Very cold today, with the wind chill we were down to -3, just too early in the season for this, I cancel our Tuesday after work run, training for a 5k and running in that kind of conditions just don't go together, especially since my 5k is in Florida.

First workout today was Drop 2 Sizes P2 RAMP and Timed Metabolic, a quick challenging working 40 secs of work and 20 secs rest, 5 exercise 3 rounds

Kettlebell Swing -16kg
Side Lunges -10#
Dumbbell Row - 15#
Back Lunges with shoulder press - 12kg
Thoracic Stretch

Then back again to Coach Troy and Runerval 7.0 workout C, did so much better today on this workout

warm with 3 - 30secs @ 7mph striders
4x30secs@9mph/2% incline with recovery @ 90secs @4-4.5mph/2%
4x1mins@8mph/2% incline with recovery @ 1min @ 3mph/2%
2x30sec@10mph/3% incline with recovery @ 30secs @ 3mph/3% 
Cool down

After work since there was no run did Exhale Cardio Sculpt Week 2 Day 1, this is such a good DVD that has lots of well rounded routine.

Trainer Road: 20mins test

Well, spent last night getting the Garmin 310XT ready to use for cycling in the am, signed up for Trainer Road and had things setup for the 20mins test also in the am. Slept poorly so woke up later than expected which means I was going of have to pause before the actually 20mins test begin after the warmup and also towards the end of the 20mins test, I really wanted the test done today just to have a bench mark since next cycling opportunity make not be till Tuesday.

Using the Trainer Road software took training to a whole new level, kind of hard to cheat when the data is right in your face, you either pushing or slacking, I had Coach Troy on the monitor to help coach through the 20mins but really eyes were on the monitor, speed was fluctuating quite a bit so just focus on keeping cadence constant. Find result here, really wish there was something similar for running will make heart rate training so much easy to see and adjust while running on the treadmill, feel like I always loose form when I check HR.

Big learning curve with the Garmin 310XT, downloading to Trainer peak and Garmin Connect especially with TR connect not so smooth but easy and doable.

Chiropractic and massage appoint today to work on shoulder and foot, shoulder seem worse than foot not sure what exactly is going on there but keeping an eye on it.

Suffer-o-rama on the schedule but wanted something else so busted out Spinerval 101 and did workout B but since this is a short workout decided to add on Spinerval 4.0 Muscle Breakdown. I was only planning on doing about half of the 4.0 workout but I really love this workout teh speed sprint drills, the short bust of energy. I know Coach Troy is not everyone's cup of tea but I love the simplicity of the workout and I have no doubt I cann get really fit from sticking with the plan.

I know I have to modify the schedule abit come Dec 3 when my training start back up but I think it may just come down to getting rid of the time wasted on social media.

Speed

On the schedule was ABB again since this is taper week but I needed a challenge to blast the holiday slump so decided to do Carmichael getting started cycling DVD great hill and speed intervals and since I was quite warm added on Runerval 7.0 workout A which is basically 10x30sec On/90secs off shooting for 90% of max. 8mph is not a # I reached for too often on my treadmill but decided to start at that, at the end of the first one realized I can faster so moved it up to 9mph and that felt just right, I was begining to lose my form when the 30secs is up so did the rest at the 9mph pace. I am so excited to be able to maintain the 9mph (no holding on to treadmill) since just last year 7mph was a change for me to run at even for 10secs. Added on Montenegro Power #3 to finish things off.

This was really a confidence booster, the scale is not moving but I can see defination in my body and that makes me happy.

Back From vacation

Took a trip to Miami for Thanksgiving, just a chance to recharge so decided really not to do any running while there but did get in a workout on the summit trainer + some weights on thanksgiving day, a Skimble workout Saturday morning then lots of walking around the city including a trip to vizcaya.

Today:
After all the eating and drinking over the holiday, I really wanted to get back to a normal routine so as not to start the holiday slump. I am still working on the spinerval challenge and really loving it, did Aero base Builder 16.0 today since that is the only ABB that I have and ABB was on the schedule, this is taper week while we get ready for phase 2. After ABB did workout 2 of the Monenegro Power 10 DVD.

Still working on getting a new bike, then will probably have to go ahead and get shoe since I think I need something stiffer than what am wearing now.

Cross Training

I use Runerval with Coach Troy and really like it even thou he does have a weird sense of humor, so when I started thinking of cross training to complement my running I kind of gravitate towards Coach and his Spinervals, when I check on facebook he actually had a Challenge going and this is great since I can download straight into training peak. The challenge is called Spinerval Super 6, coach did have a special on the kinetic Kurt Trainer with 10 DVDs actually came to 12 DVDs when you add the 101 and the free one that came with the trainer .

The plan is to run 3 days a week and cycle 3, then add on strength and yoga, started this official on Monday and just going to join the program where they are, not starting from the beginning, downloaded the program and I love the training peak phone app made it easy to update metrics. My running training starts back up Dec 3 so right now keeping weekly runs to 3.1miles and long runs to whatever the group is doing.

Monday -
Run - Cardio Coach 1b- 3.1 miles
Strength - Oxygen Superset Workout
Abs - 2 min Plank

Tuesday
Cycle - Spinerval 16.0 Aerobic base Builder - 80mins this is the longer I have ever been on a bike, but I really have to say the time by so far, coach really does a good job keeping things moving.
Strength - Barry's Bootcamp Fat Blaster Lower Body

Wednesday
Run - Itread 9 - 3.1miles
Strength - Cathe Superset

So far so good need to make some adjustment to my bike and I also order a bike computer for cadence and mileage. But really do need a new bike