Went to see the Sport Dr. today, still think time is going to be the key to heal on my left butt muscle, for my right ankle/heel we did an Xray and nothing showed up, he recommended an MRI to be sure which was scheduled but upon checking with my health insurance since I have a high deductible this will be part of my deductible and at ~$1200 I really can't afford it so I will just go to the treatment phase and take this week and next week off from running to give it a break and reevaluate, for my butt, just going to stretch and strength train since I have gotten better result from them and can now run much better without pain.

Today, started Chalean Extreme Burn Circuit 1 and Denise Austin Core and Upper Body.

Still no plan for fall.

Dynamic Flexibility followed by 6 miles tempo run this morning
what I did
1 mile warmup @ 4-5.3mph
2miles @ 7mph
0.5miles@4mph was tired
1 mile @ 7mph
0.2 miles @7mph
1 mile @7mph
0.3 mile @ 4-6mph

What I was suppose to do
1 mile @ 5.3mph
4 miles @ 7mph
1mile @ 5.3mph well I like my way better

Yesterday was a long day on my feet since I was running an experimental charge in the pilot plant, so I was tired but felt fine on the run the morning. My legs for once were not the issue but my body was not cooperating so I adjusted things up to still get the miles in at the right pace.

After the run did Barry's Bootcamp Mission Specialist lower body advanced and the cooldown stretch from Denise Austin Target Toner.


After work, met up with the Thursday trail group at Hampton Hills which is part of the Metro park system, we did the Adam Run trail (3.2 miles) then went back again on Adam but cut over to Spring Hollow Trail and we ended up with a total mileage of 6.08miles. Nancy has been my running partner so far, she is fast but slow down enough so I can keep up and today she brought her dog, she is properly one of the most well behaved and obedient dog I have ever seen and she make me miss having a dog.

Got back home and did yogamazing:yoga for runners

I have been keeping up with my training just having had time to update my log, due to long days at work.

I skipped Monday's scheduled run due to still having some fatigue in my legs and possible start of an in jury, looking through my log, I realized that I have basically done the last 8 runs for the 2 weeks period hard with the easy day run, so I cut off Monday's run knowing I was running double today. Did Upper body instead.

11 miles run today, just wasn't feeling it, this was a progressive run suppose to start at the bottom of my recovery pace ending with the last mile at my HM pace but since I wasn't in the grove promise to run/walk the first 10 miles don't worry about the pace but run the last mile at HM pace. I ran as promised but did not walk since I was fine and ran the last mile at my HM pace of 9:04, the wind was nasty. Had to pieces of Sharkie and zizzzaz energy drink and that was enough to get me through. Got back home and did Denise Austin's Target Toner DVD doing everything but the warmup, it was pretty good just picked it up from the library.
11 miles 10:40 pace

Yesterday was a rest day

Thursday
Dynmic Flexibility
Did 5 mile run with 3 miles tempo @7mph
Barry's Mission Specialist Lower Body Advanced
Then after work I join the beginners trail runners group where we when through the muddy buckeye trail for 6.44 miles (12:10 pace). I really enjoy running with the group and meeting fellow runners, I didn't join them at Winkin Lizard just too tired.

Wednesday
15 mins on the stepper and Cathe PS BBA

Woke up feeling great no aches or pain so off to the basement to tackle today's scheduled workout. Thursday I consider the hard day, it is the only dat that I dread(well that is a strong word) but love the feeling of accomplishment when done. Today 2 mile Tempo run at 10K pace

Dynamic Flexibility

1 mile warmup @ 4-5.3mph
2miles @ 7.0mph
1 mile cooldown @ 4-5.4mph
4.0miles 41 mins 10:15pace

Barry's Bootcamp Lower Body-24 mins skipped the warmup

Denise Austin Daily Dozen Lower Body-12mins

Denise Austin Daily Dozen Yoga Stretch-12 mins

This is an awesome combination working the legs after they were already severely fatigue was great, Barry's LB workout is just such a perfect leg workout and Denise's workout catches the rest.


Last run before the race on Friday, weather wise it's suppose to be cool and nice. I am going to try using the visual partner on the Garmin this time instead of a rabbit. Based on my training plan, 10K pace is 8:36 (A), putting last week's 10mile pace in McMillan Running Calculator my 10K pace is 9:11(C) so will shoot for 9:00 (B) pace on the Garmin

Part of the reason why I hate to workout late in the evening is that it throws off my schedule, after doing the 6 miles yesterday, it was basically time for bed. So getting up this morning and knowing that I had to do 1k repeats was just torture. I am not use to eating in the morning and because of the late night workout just didn't have enough in me so I cut it short.

The schedule called for 1 mile warm up then 3x1k@7mph/3 mins recovery 1 mile cool down for about 5 miles instead I did 1 mile warm up 2x1k@7mph with 3 mins recovery to get to 3 miles and called it a day. Did dynamic flexibility before the run.

After work with dinner in the oven and feeling guilty from my no sugar added apple pie from Gardner pie (fresh apple no preservation absolutely worth every calorie) put in Barry's Bootcamp Lower body and Denise Austin Daily Dozen Lower Body + Abs.

Wednesday-Rest day, was at work for 48 hours due to a release and process mishap.

Today:
Dynamic Flexibility

1 mile warmup @ 4-5.omph

3x1mile @ 7mph with 2 mins rest, got interrupted at .9miles into the first 1 mile run by my job so when I got back on the treadmill it seems pointless to take a 2 mins recovery break so I continue into the next mile, felt fine after mile 2 so decided to try for mile 3. So ended up doing a tempo run instead of 1 mile intervals, but mentally I think I needed to do that since next week I start tempo training and the first one is 2.5miles@7mph

1 mile cool down @ 4-5.4mph

.1 mile@9mph just because

5.1 miles average pace 10:07 Average HR 146


Barry's Bootcamp Lower Body

Denise Austin Yoga Stretch

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.

1 mile interval was what the schedule call for today and the treadmill was my friend, am getting better at this and I think being on the treadmill actually works great for it, when I really want to quit or hold on, it is easy to look at the console and see how much I have left and talk myself into not holding or stopping, so when I run this outside I will know what to expect and hopefully not slowdown or stop.

I remember in the April 09 Running Times, McMillan talked about the Go Zone, this for me is when I want to hold on to the treadmill or reduce the speed, a little bit after the half way point, but I do a body assessment, does anything hurt, how is my breathing, how is my heartrate and also my form. If I conclude that everthing is fine, which in most cases it normally is, I increase the pace 0.1 for about 30s then drop it back down by then am just about done.

Dynamic Flexibility

1 mile warmup @ recovery pace (5-5.4mph)
2x1 mile @ 10K pace (7.0mph) / 2 mins recovery (5.4mph)
1 mile cool down @ recovery pace (5.4mph)

Total miles 4.4miles in 44:20 for an average pace of 10:04

Denise Austin Lower body and Abs from the Daily Dozen

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.

Tired this morning, so woke up late and only got in a partial workout

AM-Treadmill
Dynamic Flexibility

1 mile run - recovery pace (5.2mph-11.34)
3x400 meters(7.5mph -8:03) with 3 mins rest recovery pace
0.520 miles - 5:01
0.531 miles - 5:01
0.553 miles - 5.01
stetch

PM-Outdoor - use the Interval function on the Garmin and it made it very easy, goal was 8:03 pace, I just ran without really looking at the Garmin
0.77 mile (10:02 pace)
2x400meterwith 3 mins rest
0.25(8:18 pace) 3 mins recovery (11:20 pace)
0.25(7:52 pace) 3 mins recovery (10:50 pace)
1.27 miles back home (10:15 pace)

I guess it wasn't bad for a first outdoor speed workout, use the cul-de-sac by my house, it is slightly hilly and a almost perfect quarter mile and the Garmin function worked great just had to listen for the sound to change speed no excessive thinking involve.

Denis Austin 12 mins yoga stretch