Memorial day weekend was a complete blur, so grateful for those who gave their life in  service to our country.

Saturday, met up with Shelby and we tackle the Valley loop and lock 29 to get in 10 miles but we did end up going almost 11 miles, Shelby did a good job keeping us on pace, we stayed at the low end with the hope of moving up with each run. Lock 29 as usual was crowded with cyclist, families, walkers and runners.



After the run and some errands, off to a friend's son's graduation party, had a great time there and I had a great conversion with a lady about being an empty nester. I find it interesting that couples that currently do not spend time together think there is a magic moment  fairy godmother once the kids leaves home.

Sunday before church got in Pretty Fierce Lean Out Outdoor Workout, find it interesting that she calls this an outdoor workout but the whole thing is filmed indoors, great workout did one round for 20 mins. After church finish getting the kids packed then off to Oxford to drop him off, spending the night since we can 't get the apartment key until Monday morning.

Monday: The Hampton has a nice elliptical so I decided to use it instead of an easy run, this made doing an iClimb with Keith so much fun, was shooting for 30mins but do to excess fun ended up with 47mins had to stop due to time. After shower and breakfast, headed off to the apartment to pickup key and move in, then trip to Dillards out, IKEA, Walmart and they finish move in and cleanup, we finally left around 7pm getting home close to midnight.

Tuesday very tired but made it out of bed to get in a workout, warmup with Drop 2 Sizes Phase 2 RAMP then time to suffer using Sufferfest Steamroller, this seriously kick my butt but it felt great, a real shock to my system, rest are incredibly short for the pace I was running, had to push and focus to get this done. I love watch Mo Farah run, such grace and he doesn't look like he is working hard.

After work got in 6 miles in Shelby, this was hard, still quite tired but it felt good to run and challenge the body a bit.

Active Rest Day

No running on the schedule today but I was behind on the cross training and strength training schedule so got them in

32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30  mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.

Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.

Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.

There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well

15 days to the Cleveland Marathon but who is counting

Cardio Challenge

Woke up still with a pull on my right butt cheek so I decided to do an extended cross training before running

15 mins on the Spin bike
8 mins on Stepper
7 mins on Elliptical
4 miles using Itread 23 Fast & Flat, it was a great progressive run, the butt cheek felt fine and the run felt great after being thoroughly warmup.
Supreme 90 Cardio Challenge -this is a great workout, love the plyo and light weight challenge.

Missing my yoga needs to start working it back in.

Tackling Speed

Today was speed work and based on the new program the pace is faster, I think I was already scare of the pace before I even started, it also didn't help that I forgot to convert from yards to meters when I did the pace  calculation, but the funny thing I di0d maintain0 the pace even though I was ready to puke.

Today's Workout
Am
1 mile warmup recovery zone
2x200, 400 recovery
2x400, 400 recovery
2x800, 400 recovery
1.79 mile cool down   to get to 6 miles

PM
10 mins on the Elliptical to warmup

3 sets of 15 reps of each exercise and 12 reps for the combo exercise.

Exercises in the Chest workout

• Band Push-ups15/15/15 on my toe
• Dumbbell Fly's 12#/12#/15# -15 reps
• Combo ( Dumbbell Chest Press + fly's ) 15#/15#/15#  -12 reps

5 mins on the stepper

Exercises in the Bicep workout

• Band Chair Dips15/15/15/15  - no stable position for band so use 22# barbell on my leg
• Band Chair Close Grip Push-up 10/10/12 on my knees last round on my toes

Flexibility
6 rounds of Sun Salutation A
Pigeon pose

First run of 2011

Easy day today just to make sure the right foot was okay and not to do any extra damage to it. Changed shoes to the Adidas Response 17 and tried out 2 miles, slight pain in the ankle but it felt better after 5 mins and only slight pain in the mid foot, after running 2 miles got on the elliptical for 10 mins and then on the Spin bike for 15 mins.

I am still trying to figure out what races to do for the year, do old races again to see if I can better a time on the same course or try different races for different bling. I only have 1 HM I know I am going to do just because it is a challenging course and my goal is to break 2 hours and I have yet to do that, will need lots of hill training.

Mountain Climbers for Christina @ Lazy Bones Running

20.25 minutes on the Elliptical for 1 mile

Circuit 1: 3X

25 squats
15 pushups
50 jumping jacks

Circuit 2: 3X
10 squat thrust
15 forward lunges per leg
20 leg lifts

Circuit 3: 3X
1 minute jumping jack
1 minute plank

Total time 20:21 HR avg = 112, 142 calorie burned.

Today Workout, a modified workout by Debbie S @ www.videofitness.com a combination of KB Swings and Zuzana's Bodyweight 100 workout. Using 16kg KB

20:33 mins (1.2 miles) on the Elliptical to warmup then 

Kettlebell and BW 100 workout

20 Prisoner Squats
20 Kettlebell Swings

20 Push Ups
20 Kettlebell Swings

10 Squat Jumps
20 Kettlebell Swings

10 Inverted Rows
20 Kettlebell Swings

20 Bulgarian Split Squat-10 each leg
20 Kettlebell swings

15 Close Grip Pushups
20 Kettlebell swings

5 Chin Ups
20 kettlebell swings

took 15:34 definitely out of shape, excellent workout

Got in 30 mins on the Elliptical and then 20 mins Upper Body work. My body cannot handle multi days of running so I break it up. Last year's running schedule worked great for me so I am probably going to go back to it. Running Monday, Tuesday, Thursday and Saturday, Cross training on Wednesday and Friday, Short strength training everyday alternating between Upper and Lower body. Yoga and Pilates Sprinkled  in as needed.

PT went great yesterday, we did the same combo that worked last week and the heel feels great but I am still going to sit out the whole month, the left hip comew and go but not as bad as before and most of the exercises in Bary's Bootcamp really target it so that is helping.

Today

30 mins on the Eliptical AP3 L1
Barry;s BC LB - 27 mins

Today:
20 mins on the stepper
Barry's Bootcamp Upper Body

Yesterday
30 mins on the elliptical WL P2 L1
Barry's Bootcamp Lower Body

The right heel is feeling much better , going to PT today and I will strongly suggest she repeat the last treatment since that has been the only that has actually made a difference so far.

Hopefully, the snow will hold off till I get home.

Yes, still snowing, kids are off from school due to excess snow and ice, so I also took the day off and got in a long workout.

30 mins on the elliptical
90 mins Spinning
Barry's Bootcamp Fat Blaster Lower Body

Working on a 2009 races scrap page will post when done.

60 mins on the Elliptical + Chalean Extreme Burn 1

50 mins on the elliptical followed with Chalean Extreme Lean 3 skipped the warmup, use mainly 15# dumbbells really should have used 20# but still having twinges in my shoulders. The goal is to finish November strong using Chalean Extreme system and then use December as a recovery month while I go through Physical Therapy.

Elliptical - 32 mins
Mark Verstegen Med Ball Workout-25 mins
Kathy Smith Matrix Core Condition - 10 mins
Kathy Smith Matrix Replenish - 10 mins

Perfect for working out all the kinks

Fun easy workout today, 20 mins on the elliptical and then Core Performance Stability Ball workout with Mark Verstegen, love this workout actually I have the whole series which he did for Gofit/Target and I have loved using them the last couple of weeks. Since strength in my core from all the directional and rotational workout.

Really getting anxious for my race but know that somewhere someone will be runing a ful.