Thursday is a mental challenge now that the plan calls for tempo runs, I made the decision to keep tempo runs on the treadmill for now just because I can control the speed better to see how I am really doing and also because it is just not fun going round and round in the neighborhood although I am okay with it for easy and speed workouts.
Today the plan called for 4 miles at 10k pace after a 1mile warmup at recovery pace, I did some hip stretch to open things up, actually did a modified Drop two Sizes RAMP workout, body felt good only trouble spot is bottom of left foot but been there a while.
Warmup went fine, reset the treadmill and started the tempo run I gave myself permission to move the pace around to get the 4 miles in, instead of running at 10k pace then stopping to regroup. Varying the pace worked out pretty good, went between 6.4 - 7.0 with a 2% grade, finish of with an average pace of 9:10 which was faster than the 3 miles I did last week at 9:15 and I felt much better doing this today.
For the 1 mile cool down, I varied the speed between 4.8 -5.5mph and the incline 2-6%, this was a nice way to finish off the run.
Back to the Tabata for my finisher and today was 4 rounds - jump rope, battle rope, Kettlebell and ugi ball, switch jump rope today to a lighter one my shoulders were killing me. Am really enjoying this.
While running watched the documentary about the Life of Marco Pantani, what an incredible talent and what a waste of a life but sometimes I wonder if the sport is to blame, last week I watched Champs which show cased the life of Holyfield, Tyson and Hopkins , their current situation after being one of the greatest. The sport of running which use to be somewhat clean now seem to be turning up quite a bit of doping elites also. Both are available on Netflix.
Have a terrible cold not even sure if it allergies, mold from all the rain or just summer cold, stuffed up and can't stop sneezing.
Showing posts with label D2S RAMP. Show all posts
Showing posts with label D2S RAMP. Show all posts
Thursday, July 16, 2015
Tuesday, June 2, 2015
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.
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.
Tuesday, May 19, 2015
Friday - The drive to pick up my son at Miami University 4 hours away was painful, I can't
believe I drove the same distance , did 3 races (Flying Pig 10K, 5k and Marathon) and drove back. It has
something to do with my husband's car seat, not the first time this has
happened - butt is allergic to luxury car, an hour into the drive my
left butt muscle was shooting pain down my leg, so glad to get out of
the car and stretch things out, same problem on the way back, thankfully
we stopped for gas and dinner. This is really going to suck when we do
the 9 hours to Chicago via Cincinnati for my niece's graduation. Workout
Pretty Fierce Lean Out (PFLO)Lower Body Strength + Upper Body Strength +36 mins of Spinerval
Ultra Conditioning Core, this was a great combo. PFLO continue to kick my butt.
Saturday - Still have some butt pain but legs are fine, got in 8+ miles with Shelby on the trail, pain was no better or worse, went for my scheduled massage and she was able to get some of the kinks out.
Sunday - Thankfully I did not sign up for the Cleveland Marathon, it was hot and humid (100%), before going for a graduation ceremony I was able to get in PFLO Anaerobic capacity workout (yep lack of oxygen alright)+core +yoga hybrid, I don't think I will ever do more than the 28mins routine, another hard one. I think if you survive the rotation, you will be in great shape, she goes through it without huffing and puffing, she is a machine, quite humbling.
Monday - I convince myself to run outside in the morning, it was humid and I was miserable but I got in a 5k before coming in, came back in and did Cathe Push/Pull
Today - Since I am running Akron with Shelby, I decided that I need to do Brain Training For Runners (BTFR) marathon plan so we run at least 20 miles, I think she will have a panic attack if we stop at 16 using Hanson even though she knows it works for me. So today was hill repeats and I pulled out Sufferfest: The Machine; I have my paces for running a 1:58 HM this is Shelby's other goal, to run an under 2hr HM, we are running biggest loser 6/7;/15 not enough time I think, last HM was 2:10 for me, Shelby has not done one this year, next HM is 8/15 should be doable but we will need to pick up speed and endurance.
Sufferfest: The Machine - 5 hill repeats by #4, I was dying, why would they think this was a good time to do a 5k pace on a 8% incline, each repeat was about 3 mins, the incline and speed changes, tend to go up not down. Use Drop 2 Sizes Phase 1 RAMP to warmup before sufferfest, then did Drop 2 Sizes Phase 1 Countdown Metabolic workout after + PFLO yoga.
Still struggling with chest congestion from my allergies, just does not seem to be going away, I hope I can keep up with my training, enjoy how my body is feeling but not sure what is going on with the butt muscle currently both actually hurt even to touch, good thing I use a standing desk at work.
Ordered Strong Stride and Cardio Strength from Groupon, good deal $9.99+tax+s&h brings total to $15.01, 6% cash back from ebates.
Saturday - Still have some butt pain but legs are fine, got in 8+ miles with Shelby on the trail, pain was no better or worse, went for my scheduled massage and she was able to get some of the kinks out.
Sunday - Thankfully I did not sign up for the Cleveland Marathon, it was hot and humid (100%), before going for a graduation ceremony I was able to get in PFLO Anaerobic capacity workout (yep lack of oxygen alright)+core +yoga hybrid, I don't think I will ever do more than the 28mins routine, another hard one. I think if you survive the rotation, you will be in great shape, she goes through it without huffing and puffing, she is a machine, quite humbling.
Monday - I convince myself to run outside in the morning, it was humid and I was miserable but I got in a 5k before coming in, came back in and did Cathe Push/Pull
Today - Since I am running Akron with Shelby, I decided that I need to do Brain Training For Runners (BTFR) marathon plan so we run at least 20 miles, I think she will have a panic attack if we stop at 16 using Hanson even though she knows it works for me. So today was hill repeats and I pulled out Sufferfest: The Machine; I have my paces for running a 1:58 HM this is Shelby's other goal, to run an under 2hr HM, we are running biggest loser 6/7;/15 not enough time I think, last HM was 2:10 for me, Shelby has not done one this year, next HM is 8/15 should be doable but we will need to pick up speed and endurance.
Sufferfest: The Machine - 5 hill repeats by #4, I was dying, why would they think this was a good time to do a 5k pace on a 8% incline, each repeat was about 3 mins, the incline and speed changes, tend to go up not down. Use Drop 2 Sizes Phase 1 RAMP to warmup before sufferfest, then did Drop 2 Sizes Phase 1 Countdown Metabolic workout after + PFLO yoga.
Still struggling with chest congestion from my allergies, just does not seem to be going away, I hope I can keep up with my training, enjoy how my body is feeling but not sure what is going on with the butt muscle currently both actually hurt even to touch, good thing I use a standing desk at work.
Ordered Strong Stride and Cardio Strength from Groupon, good deal $9.99+tax+s&h brings total to $15.01, 6% cash back from ebates.
Saturday, January 17, 2015
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.
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.
Monday, January 5, 2015
More DOMS on the quads today, got up despite the fact that is was so cold, had to get the first workday of the year started on the right foot. Weather is now 9 degrees, didn't think we got past 20 all day but at least no significant snow so happy about that.
Got in D2S P2 RAMP + 7 miles easy run, I started at 4mph and finish at 5.4 with an average of 12min/mile, really hard to keep pace this slow but I find that my legs actually do feel great with them, I have had no problem with pushing the pace when I have to and the hill repeats when great so I am trusting in the training. Feeling like there is no need to beat myself up all the time, but the real prove will be going very on days off.
Started watching Sons of Anarchy today, can see why people got caught up in them like Jax so far.
Got in D2S P2 RAMP + 7 miles easy run, I started at 4mph and finish at 5.4 with an average of 12min/mile, really hard to keep pace this slow but I find that my legs actually do feel great with them, I have had no problem with pushing the pace when I have to and the hill repeats when great so I am trusting in the training. Feeling like there is no need to beat myself up all the time, but the real prove will be going very on days off.
Started watching Sons of Anarchy today, can see why people got caught up in them like Jax so far.
Wednesday, December 17, 2014
Had a great time in Columbus for the wedding and was able to get all my running workouts in but did come back sick and tired. Got in 5 miles on Monday but it was mainly walking, took Tuesday off just felt so worn out and was able to get my workout in after a great night sleep.
Today's workout D2S P1 RAMP + 1 mile warmup and then 8x0.4miles(@7.2-7.0mph/2% grade) with 0.1miles (@ 3.0mph/2% grade) recovery with my foot pod still not working this was the easiest way to do the required workout of 8x400m/400m recovery, I know the recovery was short but that was why I did it @ 0.1miles instead of 0.25miles. Right hamstring is going to continue to need some TLC.
Today's workout D2S P1 RAMP + 1 mile warmup and then 8x0.4miles(@7.2-7.0mph/2% grade) with 0.1miles (@ 3.0mph/2% grade) recovery with my foot pod still not working this was the easiest way to do the required workout of 8x400m/400m recovery, I know the recovery was short but that was why I did it @ 0.1miles instead of 0.25miles. Right hamstring is going to continue to need some TLC.
Thursday, December 11, 2014
OMG my butt hurts, I woke up this morning to some serious butt cheek
DOMS, not sure which one of the hiit workout did it but boy those
muscles must be pretty weak, I have been stretching and massaging them
almost none stop since I got to work, one of the advantages of a
standing desk.
Started out with D2S P2 RAMP then 6.1 miles (5 miles at tempo) was suppose to run this at 6.0 but knew I wasn't there so instead after a 1 mile warmup @ 4.0-4.5 I started the tempo at 5.5mph with2% grade and increase 0.1 after every mile doing the last one at 6.0, this felt so much better instead of starting at 6.0 and stopping and starting, did a .1 CD since I really wanted to do some yoga and was running out of time. finish off with Core Power Yoga.
After work, met up with Mandy and Shelby, for the usual route around Cuyahoga Falls, I felt pretty good leg wise but the butt was still quite sore, got in about 5 hill repeats to get the usual 4 miles, beautiful night for a run.
Started out with D2S P2 RAMP then 6.1 miles (5 miles at tempo) was suppose to run this at 6.0 but knew I wasn't there so instead after a 1 mile warmup @ 4.0-4.5 I started the tempo at 5.5mph with2% grade and increase 0.1 after every mile doing the last one at 6.0, this felt so much better instead of starting at 6.0 and stopping and starting, did a .1 CD since I really wanted to do some yoga and was running out of time. finish off with Core Power Yoga.
After work, met up with Mandy and Shelby, for the usual route around Cuyahoga Falls, I felt pretty good leg wise but the butt was still quite sore, got in about 5 hill repeats to get the usual 4 miles, beautiful night for a run.
Tuesday, December 9, 2014
Having a written plan means you know what to do in the morning and don't have to think much unless things get derailed by a mouse, got down to the basement to find a mouse in my workout space, since I live on a wooded lot with green space they tend to come in during the winter, actually quite surprise there are any mouse left with all the snakes in the yard. I trapped the mouse, that is the extend of my involve, need my husband to get rid of it but he was still sleeping and I was too worried he was going to get out could not workout in the room, which means no Ripped HIIT legs.
I took the D2S P3 dvd to the other room and did the RAMP workout as warmup for my run, speed work today, 12x400@6.8 - 7.2 mph, I did 7.2/2% incline since I know I have been doing it that fast while training for the 5k, recovery was suppose to be @ 400m@5.0 but I went for 4.0/2%incline to give the hamstring a break since am still babying it.1 mile warmup
Felt hard but doable and I felt good, search youtube for some hamstring stretches and got in about 15mins worth.
Stop at a Goodwill on the way home since there was no after work run with Shelby tonight, great place to search for books and workout DVDs, found one by Gretchen Rubin: The Happiness Project heard about her but haven't read anything by her yet, looking forward to reading this, looks like a good read.
I took the D2S P3 dvd to the other room and did the RAMP workout as warmup for my run, speed work today, 12x400@6.8 - 7.2 mph, I did 7.2/2% incline since I know I have been doing it that fast while training for the 5k, recovery was suppose to be @ 400m@5.0 but I went for 4.0/2%incline to give the hamstring a break since am still babying it.1 mile warmup
Felt hard but doable and I felt good, search youtube for some hamstring stretches and got in about 15mins worth.
Stop at a Goodwill on the way home since there was no after work run with Shelby tonight, great place to search for books and workout DVDs, found one by Gretchen Rubin: The Happiness Project heard about her but haven't read anything by her yet, looking forward to reading this, looks like a good read.
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