Today was a great day, got out of bed 10 mins after my alarm went of, normally I don't get up for another 60mins or so, started the day productive and happy. Today was Kelly Coffey Meyer Slim Sculpting Swing + Upper Body, I think this workout is so much harder when you are not switching between upper and lower body. My left palm seem so much more delicate than my right.

After KCM was a doyogawithme yin yoga for hip and hamstring with David Procyshyn love the sequencing and the gentleness of this one, perfect for a recovery day.

Spent most of the time after work sorting through the bulk jewelry  I bought from liquidation.com, got to start taking reselling seriously

Life is good and there is bliss

Monday
Early morning meeting meant a shortened workout, since I am realizing I do need my beauty sleep and no matter how early I get to ,sleep does not come even those I am quite relax and calm, using it as meditation time which help quite the mind and short it down for the day instead of going through next day's to do list and goals.  All I got in was 4 easy miles before having to rush to get ready for work although scheduled called for 9 miles, oops

Tuesday:

Kelly Coffey Meyer Slim Sculpting Swing + Lower Body Workout, been a while since I did kettlebell swings used the 16kg bell, great workout due to the reps, hard to go heavy which isn't the focus of the workout.



After wards the mixed intervals Brain Training for runners program called for 3k@HM pace, 2K@10K, 1K@5k pace and 800M @3k pace, I was off on all of them not by much but the rest was really short at 90secs, just enough time to take a really deep breath.

 After work was some miles with Shelby, boy was it hot and humid big difference from last week, we went to the Meadow loop in Munroe Falls I think this is a favorite location for me since it is a 2 mile loop with multiple running surfaces, grass, dirt, asphalt, wood and the scenery is nice. We really were feeling it but talked ourselves from 2-4 then 6 before calling it a day. Today was also my first encounter with a snake on this course and I think we scared each other.


Life is good, no heel pain after this run.

Blue Line Run

Friday:
Left heel is much better but with a twenty miler on Saturday decided to spend the morning with Travis instead doing Yin Yoga, I always love the way I feel after a session of Yin and Travis is just one of the best love the sequencing.  



Saturday:
Not really the best of preparation for a 20 miles run with a 12:30am call from work which meant I couldn't get back to sleep and the alarm went off at 5:30am which I snooze till 5:55am with a bolt leap from bed since I was going to be running late, well made it just in time getting there are 6:56 for the 7am start. Nothing says fun like hanging with almost 500 of your running BFFs and it is not a race, Shelby found me with no issue and we were off together after a quick stop at the restroom.

My plan was to take this easy, no point beating my self up, suppose to be base pace not marathon pace so had to reign Shelby in a bit to keep the pace easy. Love the new course, I find it interesting people are complaining about the hills in the first 12 miles which to me where easy, gentle and rolling compare to slamming in a big old uphill grind at mile 17+ of the marathon, after running 5+ miles on the flat boring towpath of the old course. I love that the new course have a great support for the last 10+ miles of the marathon when it is most needed, I can't wait for race day, I think this is going to be interesting not to just keep things moving this is when the are we there yet mentality start and I want to stop training.

Thanks to JK for picture

 We are so happy to be done

Feeling better after a haircut/color and shower, now for some food with my visiting niece. Heel feels tight but not too painful.

Sunday:
Feeling better and refresh, very minimal heel pain decided on some spinning and heavy weights to workout the kinks, just what the body needed.

Started things off with Global Cycling 20 mins Burn Fat Fast Workout



I really enjoyed Kelly Coffey Meyer Muscle up the shortened total body workout that I did Friday so pulled it out again for today's workout.

Grateful for another day of being able to do what I love doing, Life is Good, count your blessings.

Rough couple of days with the allergies, I really do not remember ever feeling this bad from the pollen count, there was so much pollen, you can literally see them blow of the tree when the wind blow and most things outdoor are covered in a thick mass.

I was able to stick with my workout although did back off on the running a bit since I was so congested the long run on Saturday with Shelby was dropped to a 10k since I could feel the congestion in my chest jiggle and my breathing was very labored but did feel so much better after the run.

Sunday, did Pretty Fierce Lean out total body this was a great workout, all her workouts are solid but it will be so nice if this can be redone to include chapters so premixes can be done, quality is not the greatest which doesn't bother me much, but the voice over with the slight delay drives me crazy, also 2 of my DVDs have the wrong workout, what they are doing and what she is saying are different.

For mother's Day off to see my baby sister graduate from college, so proud of her, 6 kids and a full time job and she still got it done, going from being an RN to getting her Bachelors in Nursing.

Monday: Felt tired even thou I got a good night sleep, got in KCM Muscle Up#1 using mainly 15# & 20# dropping to 12# and 8# for shoulder. Got all the treadmill to run but wasn't feeling it so did and incline walk going from 2% @ 4.2mph to 4%@4.4mph for 3.1miles.

After work, put the Schwinn bike on the trainer in the basement, after all that work decided to do Spinerval 101 #1, oh have I missed Coach Troy, there is just something about the way he coaches that just make you push a little bit more.

Lazy day today, even thou I woke up early with no issue stayed in bed contemplating life and wondering why I am not leaving abroad. After so much dilly dally got out of bed to get workout in.

For today the schedule called for 6 easy miles but I truly wasn't in the mood for that so did Kelly Coffey Meyer Muscle up workout #2 which focus on legs and arms. I went quite heavy and was able to get the all the works in using 25# or 20#. Supersets reps of 8 mainly, 2 rounds

Sumo Squat -25#
Bridges - 25# - 16 reps

Forward Lunges - 25#
Stiff legged Deadlift - 25#

Cutsy Lunges - 25#
Frog Squats - 16 reps

Flip curl (4 reps) + ? curl (8 reps) - 20#
Skull Crusher - 20#

W curl -20#
Overhead triceps pullup - 20#

Hammer Curl - 20#
Triceps Kickback - 20#

2 miles with the first one at 5.7 mph and the 2nd at 6mph

Slightly stiff this morning, although no real aches or pain, was planning on doing just yin yoga but had an inkling for weight workout so pulled out Kelly Coffey-Meyer  Muscle to work the Upper body, this is a no nonsense straight weight lifting routine that I love since it is easy to go heavy and no cardio, the plan was to give the legs a break.



Since I am in taper for the Flying Pig 4 way, I will be using the Brain Training for Runners Level 1 Marathon Training plan taper week routine and how I feel to get thru this week.

Got in a sport massage after work to get some kinks out

No worse for wear this morning despite how tough the race conditions were yesterday, slight pain on the top of the 2nd toe on both foot, I think the brown puma will be out for any more cold and water runs. Decided to take it easy, concentrating on the upper body and yoga.

So pulled out Kelly Coffey-Meyer Muscle up workout #1, love this since I can go quite heavy.


Warmup

Super set - 3 rounds, 8 reps
A:
Bent over Row - 25#
Chest Press - 25#

B:
Dumbbell One arm row - 35#
Dumbbell Fly - 25#

C:
 Pullover - 25#
Pushup on my toes

D:
Shoulder Press - 20#
Abdominal Crunch - 16reps

E:
Toe Press - 16 reps
Lateral Raise -15#

F:
 Bendover lateral raise - 15#
Superman

Found another Fightmaster yoga on you tube and gave it a go, I do like the way she instruct, so will look into rest of her program

So Little Rock Marathon has come and gone, race report and how we got there coming soon, I took last week off due to some stomach bug and recovery before starting back for Paris Marathon.

Monday 3/2 - 1 hour Yin yoga with Travis, this was the life class posted on you tube, this was amazing, I think for the first time I was able to clear my mind and focus on my breathing, my reward complete pain free when I was done. This is the best I have felt after a race, almost like I didn't do one.



Tuesday - 20 mins spin after we finally got back home safely

Wednesday - Rest day, was sick as a dog all night long throwing up

Thursday - 32 mins Spin

Friday - 31 mins on the stepper

Saturday - Beauty run with Shelby on the valley loop, my first time doing this loop, I wasn't sure what to expect, but the legs felt fine despite the right of the gate hill climb.

We left for Columbus to attend the Arnold Fitness Festival, it's amazing how much this has grown. We spend the night so we could visit with my in-laws who were visiting to attend a wedding.


 Sunday - After riding in the car, not sure why being a passenger in a car aggravate my left butt muscle, causing pain down my leg, so nothing better than to do a nice yin yoga when I got home, found another nice one on you tube by the skinny cook



Monday - Back to running but suffering from Daylight Saving Time (DST), so got up late since I went to bed very late but was able to Kelly Coffey Meyer (KCM) Muscle up #1, always love workouts that make me lift heavy.


Since my treadmill was gracious enough to work, I got in a quick 20mins run.

Excited to be back training and looking forward to the racing season now that it looks like the weather may be improving.