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.

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.

2015 weather is starting out has interesting as how 2014 finished off, started off this morning with icy conditions but with the increasing temperature which will top out about 50+ ended up with rain, luckily hill repeats didn't start until 10am which by then the rain has slowed and temps were above freezing.

Met the ultra trail group for hill repeats at the Everett Covered Bridge, didn't run with them all of last year and wasn't sure how this was going to go, was I going to be able to do the whole 2 hours running or what. It was great seeing a lot of running friends at the start and then the fun began, Shelby was able to join me for this and it was great pacing and chatting with her.

We did it, got in 2 hours of hill repeats(which included warmup and CD both under 1 mile) without walking, legs felt pretty good and endurance wasn't bad, had a great time running with the group.

Got back took off the wet clothes and did Cathe Lift it Hiit It Legs, this was a great leg finisher, I felt good today, got into the tub for a nice Epsom salt soak.

Didn't make it out of bed early enough today to get a decent workout in but salvage the morning by pulling out Drop 2 Sizes P1 Timed Metabolic workout but instead of doing a 30/30 ratio did 40/20 instead to kick this up. This is a nice sweat fest due to the limited rest and if you really push will get a great workout/

3 rounds, like I said 40sec of work, 20 secs of rest
Body weight Squat
Burpees
Back lunges with a twist
Plank with touches
Kettlebell Swing 16kg

After work, with nothing short of pure madness, Shelby and I went for a run, temps were 23degrees but with the nasty wind felt more  like 11 and dip close to 0 by the time we were done. I was actually quite warm in what I had on, put another pants (old navy active) over the sugoi tight and they work just fine. We did enough hill repeats to get to 4 miles and call it a day. Oh this is going to be a long winter, what exactly happen to fall.

Still adjusting to cold weather and time change, both jut seem like a cause for depression, grey skies and cold temperatures on my.

This morning got in D2S P3 Ramp + Strength 2, this really kick my butt, I have really been pushing myself with this workouts, I means I am getting up at 5am to do them I want to look like I train. Dumbbells was 20 or 25# and kettle bell was 16kg, although for the shoulder work used 2# which was more than enough since they were only using bodyweight, still felt it.

Then it was off to Sufferlandria to represent doing the machine, this was a sneaky workout, started out nice and easy but it didn't take long for the pain to set in and I was huffing and puffing, lord have mercy. I think if I dedicate my self to this 3 sufferfest workout and Coach Troys Runner 7.0 and 2.0, I will make some great gains over the winter.

After workout, got together with Shelby and Mandy to get in more hill repeats, legs felt surprisingly good despite this morning strength and run torture, it was cold but not windy and still no snow in the Cuyahoga Falls despite snow in quite a bit of neighboring cities.

We ended up with 13 hill repeats, the goal before the end of winter will be to do 20

Great workout today, love that I am getting stronger and now getting the workout in with more focus and back in believing in myself.

ChaLean Push 1, rocking those pushups today, all on my toes and feel great

Kettleworx Fast Abs #2 - this need work

Firm Time Crunch - Cardio & Sculpt - picked this up at an outlet store yesterday, it's okay got my heart rate up

Winsor Pilates Express Lower Body - the elevated clams are a killer but I can feel the butt muscle getting firmer.

After work and $600 later with Firestone to get my car exhaust fixed, I met Shelby at Sunny Lake for Hill Repeats. Plan was to do 4x75secs/2 mins recovery but the hill was shorter than expected so changed things up 8x30secs/1min recovery. Still not hitting the pace that I want but so much closer and I feel great so keep working at it.

Life is good.

Burn 2 + 3

1 Sumo Squat with Bicep Curl - 20#
2 Lunge with One-Arm Tricep Extension -25#
3 Dead Lift Row -20#
4 Sumo Squat with Overhead Tricep Extension -  25#
5 Dead Lift with Double Row -25#
6 Bowler’s Lunge with Single-Arm Row -20#
7 Bicep Curls with Abductor Balance -20#
8 Forward-Lean Lunge with Double Row - 20#
9 Triple-Threat Push-Ups - on my toe

The forearm was a bit tired from all the heavy lifting, will have to work on strengthen it

BTFR Dynamic Flexibility

1.5 miles @ 5.0-5.4mph-2% incline - was feeling this
1x30sec@7.1mph-4% incline
1.5 mph @ 5.4mph-2%incline

Quick yoga to stretch things out

This is the part of Fitzgerald's training that I always get in patient with evn thou I really know the value of it. I have done this training nprogram twice and know how invaluable keeping to this particular part is, but it is so hard not to want to go a little faster.

Normally, the second workout of the week is running at recovery pace for 1 - 2 miles follow by a hard run and then back to recovery pace for another 1-2 miles. It is so hard to stick to the recovery pace but I force myself to stick with the program, the first time I did this program instead of running at recovery pace I was pushing it into the lower end of the base pace but the ptoblem becomes when the hard workout came around I was getting too fatique to properly complete them, because they do get harder as the weeks go by.

Today's workout
Dynamic Flexibility
1.5  miles warmup @ recovery pace
1x30 sec @ 10% incline - relaxed sprint speed
1.5 miles @ recovery pace cooldown
Leg Workout

Am sticking with the same TPL from last year (43) so

Recovery Pace 12:12 - 10:52
Base Pace 10:51 - 9:54
Marathon Pace 9:20
Half Marathon Pace 9:02
10K Pace 8:36
5k Pace 8:17
3k Pace8:03
1 mile Pace 7:38  which will then mean if training goes according to plan I should be able to run

5k 25:46
10K 53:29
HM 1:58:34
M 4:04:50