Final run before the race today and it felt great.

Dynamic Flexibility
1 mile @ recovery pace
2 miles @ HM pace
1 mile @ base pace with 3 striders at 1 mile pace
Barry's Bootcamp Lower Body Advanced-12 mins
Steve Cotter Kettlebell Core/Standing Abs - 10mins

Well, I guess you just can never pick a good time for an out of town race, it seems like everybody in the house got invited to a function this weekend, didn't even think about the fact that Saturday was Halloween since we do not celebrate (okay so we have the light On and give out candy) it, I have to pick up my race packet Saturday and the best part of a race is the expo regardless of how small it is, just meeting like minded people is great. I gave everyone a get out of jail card, their choice if they want to come either way I will be fine with it.

I reschedule the MRI for my right foot for next Monday, it is getting better but not 100% so I really need to know what is going on, figure out any problem should show up quite nicely after the race and the 2 hour drive back is not going to help.

Charlene Extreme Burn 1
Steve Cotter 10 mins Cardio - double 15kg Kettlebell
Steve Cotter 10 mins abs/core floor workout2-15kg KB
Yogamazing:Yoga for Runners

Chalean Extreme Burn 2, brought out the 25# dumbells because when I did this workout last week, it was extremely easy because of the low weights so up everything this week even use the loaded 42# barbell.
Charlene's workout didn't give me the cardio rush that I wanted so added on Steve Cotter's 10 mins cardio workout this is an awesome intense short workout, 20 double kettlebell and bodyweight workout, got to love the pushups variations use double 15# KB.

After work added on 20 mins of incline walking, 3mph@10-12% incline, am hoping I can start adding a 20 mins incline walk after work to help strengthen my knees and glutes.

Barry's Bootcamp Code Red
Steve Cotter 10 mins Cardio using 2-15# kettlebell, for a short workout this was intense, alternating between double KB workout and body weight workout.
Steve Cotter 10 mins standing abs workout using 15#KB

Monday
Rest Day, was fine just tired due to lack of sleep, was on the phone with my job till 12:30am then have to get up by 4am to get the youngest to school for the 8th grade trip to Philly and New York.


Really at a lost of what to do next, seeing the sport Dr. tomorrow to review all my injuries and see what to do going forward. Some of the races I was interested in conflict with the rest of my life, currently taking this week off just to give my body a rest before starting back up training for what ever.

Received Chalean Extreme in the mail today, will see how good it complements my running.

Class of 2009

So my baby graduated from High School today, I am so proud of him, not only is he smart, he
is very compassionate and caring. He has the patience of a saint, can sit down and play tea with a 4 year old girl or sit down hours on end playing cards with a senior citizen listening to stories. He will be heading to Ohio State this fall to study Computer Engineering, actually he will be leaving June 21 for a special program at OSU, this is going to be hard since he is a very good friend and the one I take to the most about fitness and running.


Quick workout this morning since I had to get to work early so as to be able to leave early for the commencement ceremony, Steve Cotter 20 mins Cardio

6 miles run after a very long stressful day at work, first 2 miles walking just to motivate myself to do it by doing something different.

Yesterday Rest Day

Saturday 9.23 miles run, started out too late and was really too hot by the time I venture out so it wasn't a very pleasant run but got in it none the less.

Friday 49 mins steady state spinning and then 1 round of Steve Cotter Upper Body KB workout.

Dynamic Flexibility

1 mile @ 5.0 - 5.3mph warmup
3x1mile @ 7.0mph with 0.25miles recovery@4.0mph
1mile cool down @ 5.0 - 5.3mph
5.5 miles 55:48 Average HR = 159

Steve Cotter Extreme Kettlebell Lower Body

Steve Cotter Extreme KB 10 mins Standing Abs and Core

Denise Austin Daily Dozen Yoga Stretch

Tuesday;

Dynamic Flexibility

1 mile warmup @ 5-5.4mph
7x400 meters @ 3k pace (7.5mph) with 3 mins recovery @5mph
1 mile cooldown @ 5.4mph

Total miles 5.5miles in 56:04 average pace of 10:11

Denise Austin Daily Dozen Lower Body + Abs
Then about 3 mins of stretching on my own.

Wednesday

IClimb Jumping Ripping Abs 53 mins, interval combination of stepper and jumping rope then finish with abs work.

Denise Austin Daily Dozen Upperbody + Abs

Cotter Extreme Kettlebell Upper Body, was able to snatch my 16kg that felt wonderful and also ablt to do the bottom up clean with 16kg on my right but not on my left.

Yogamazing: Yoga for Upper Body strength was able to get into and stay in crow pose, can do the downward dog to crow yet.

Slept through my alarm this morning so ended up having to do my workout after work wasn't expecting the snow and was just in no mood to battle it so ended up on the treadmill.

My legs were felt tired and heavy so instead of 6 miles did 5 using Courtney Bennigson Podrenaline Pyramid Workout, keeping at the lower end of base pace.

1 round of Cotter Kettlebell Upper body

Denise Austin Daily Dozen Yoga Stretch;

All in all not a bad one.

IClimb Surprise – 43 mins alternate between the stepper and Spin Bike, what are the surprises;
1. Jumping Jack to Slow Jack
2. Pushups to pushup hold
3. Forward Lunges to Power Lunges to Low ends
4. Rows to Military Press 3x – 15#DB
5. Squat to Squat jumps
Avg. HR:

Denise Austin Daily Dozen Upper Body + Abs – 12mins use 12# DB, too heavy for most of the shoulder work.
Avg. HR:

Steve Cotter Extreme Kettlebell – Upper Body 3 rounds with 1 min rest
1. Floor Press (10) 16kg
2. 1 arm row (5/side) 24kg
3. Alternating Military Press (5/side) 16kg this was hard really need to drop to 12kg but I don’t have a double of that. Get through by slowing the pace down, pause DVD.
4. Bottom up Clean (5/side) 12kg
5. 1 arm snatch (5/side) 12kg
6. Double clean (5) 16kg
7. Double Swing (10) 15#KB
8. Lying Pullover(10) 16kg
Avg. HR

Denise Austin Daily Dozen Yoga Stretch
Avg. HR:

Broke my spin bike cannot get the right tension on the flywheel need to replace the knob or see if I can get one of my maintenance guys to rethread for me.

Signed up for the 10K in Pittsburgh tomorrow, now just need to get the family up early to get on the road.

Total was Cross Training and Strength, am really trying to stay on top of my both, for me they are really part of the parkage if I want to stay healthy.

Spinning - used a new workout I just downloaded from Shape and Nike led by Serena, meant for the treadmill but worked great on the bike. It was easy but great for recovery and leg work, made all the moves harder than she was saying.

Denise Austin Cardio Kickbox from her Daily Dozen series, great workout in 12 mins, she doesn't babble as much

Extreme Kettlebell with Steve Cotter Upper Body-am back to KB this month since I just miss them and you can get a great workout in a short period.