Back From vacation

Took a trip to Miami for Thanksgiving, just a chance to recharge so decided really not to do any running while there but did get in a workout on the summit trainer + some weights on thanksgiving day, a Skimble workout Saturday morning then lots of walking around the city including a trip to vizcaya.

Today:
After all the eating and drinking over the holiday, I really wanted to get back to a normal routine so as not to start the holiday slump. I am still working on the spinerval challenge and really loving it, did Aero base Builder 16.0 today since that is the only ABB that I have and ABB was on the schedule, this is taper week while we get ready for phase 2. After ABB did workout 2 of the Monenegro Power 10 DVD.

Still working on getting a new bike, then will probably have to go ahead and get shoe since I think I need something stiffer than what am wearing now.

Wasn't quite sure what to expect upon waking up this morning since yesterday was my first double which was following a hard workout on Sunday. After last night workout, I did massage and use the stick on my legs and made sure I was thoroughly cooled down before heading to bed, slept like a log. Woke up fine with no aches or pain and my body no protesting the double.

Today's workout is a 40mins tempo at 10k pace but I have come to realize that it wasn't the best approach and was a rememdy for disaster, since I started the program in the middle I have not gradually built up to the 50 mins time and realze that was the main cause of my shin pain last week. Instead sandwich the tempo between my base pace, no shin pain and was able to hold the pace without stopping, so did

11 mins @ recovery pace, wanted to get to 1 mile
9 mins @ mid base pace
20 mins @ 10k pace
10 mins @ high base pace ---- 5.2 miles

Montenegro Power #3 - this workout pack a punch and so perfect to do after a run with all those lunge variation/squats.

Next race is a 10k in Miami, Florida on Thanksgiving Day while spending time with my inlaws, I also plan on getting a long run of about 16 miles in that weekend to help prepare me for my 30k in Arizona, so probably no holiday shopping for me.

Perfect Fall Day, I think we got up to 60 degrees

Dynamic Flexibility 10 mins

10 mins Recovery Pace
20 mins @ 10k pace
10 mins @ HM Pace
10 mins @ M Pace
5.4 miles - 50.02 mins

Reebok Cardio Sculpt 2 - 10 mins
Montenegro Power #2 - 14  mins

Stretch on my own.

Pain on my left Shin@10k pace, icing and doing some shin exercise.

Finally a trail run

I love to trail run but I do not find it safe to do it by myself since I don't know the trails, also promise my husband I would not go on a trail by myself unless when I just do Kendall hills which are in plain view. Last year I started running with the Crooked River Trail Group, great group different pace so you always have someone to run with but we meet at 6:30pm which means I normally don't get home until about 8:30pm, so this makes for a very long day since I go down there straight from work. Needless so say I haven't been able to get out to the trail due to many family obligations but today with my son having no school tomorrow, I prep dinner for the family yesterday just need to stick in the oven to finish cooking, I met the group for a trail, which is a good thing since I have a trail race next weekend. My usual running partner Nancy was there it was so good to see her but I was kind of concern that I may not be able to keep up with her and I also made the stupid mistake of not bringing my hand held water bottle so ran without water which was fine since we ran less than 1 hour. The trail was beautiful through the Cuyahoga Valley National Park, lots of Fall colored trees and boy have I missed trail running and even with all that marathon training I am not in trail running shape as you can tell from my increased heart rate at such a slow pace, it is so much harder, the up and downs, the constant twist and turns and the constant attention needed looking ahead to make sure you have a clear path to step on so as to prevent a fall. Headlamps were used since it got dark so our pace slowed for the last 3 miles. Really have missed it, hoping I can find another group to run with either earlier or on the weekend. Activity Route: -- Elev. Avg: 835 ft Location: Peninsula, OH Elev. Gain: +0 ft Date: 10/14/10 Up/Downhill: [+967/-967] Time: 06:38 PM Difficulty: 3.2 / 5.0 Performance Distance: 4.91 miles Time: 0:57:32 Speed: 5.1 mph Pace: 11' 43 /mi Heart Rate: 164 bpm (Avg) Calories: 488 228 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 03m 6%  0.39 mi Zone 4 163 - 184 0h 28m 48%  2.46 mi Zone 3 143 - 163 0h 26m 46%  1.92 mi Zone 2 122 - 143 0h 03m 6%  0.23 mi Zone 1 102 - 122 0h 01m 1%  0.07 mi (none) out of range 0h 06m 10%  0.19 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 -1' 33 5.9 +0.8 167 -89 ft 2 10' 58 -0' 45 5.5 +0.3 167 +13 ft 3 13' 49 +2' 06 4.3 -0.8 160 -109 ft 4 12' 04 +0' 21 5.0 -0.2 165 +39 ft end 13' 47 +2' 04 4.3 -0.8 163 +92 ft Versus average of 11' 43 min/mile

Posted from bimlog.com AM: 4.2 miles base pace Montenegro Endurance

Jump Rope, had to stick this into the mix once/twice a month to do the jiggle test, what still jiggle that needs to be worked on and is there improvement from the last time, also this is the sport bra test, toss or keep.

Jump Rope 1 min on 1 min off x5
Montenegro Strength #2
90 mins yoga

Need to get on the trail before my trail run next week, hopefully I can meet with the group tomorrow.

After all the gardening and pruning on Saturday, I ended up with pain on my inner right thigh, it was quite painful to walk so I took Sunday and Monday off to give it a rest. I iced and massage all day yesterday and it felt much better today so did my workout with modification.

Dynamic Flexibility
1 mile warm up @ Recovery Pace (5.4mph)
3x1 mile @ 10k pace (7.0) with 5 mins recovery in order to make sure I didn't cause any further damage to my thigh instead of 5 mins @ recovery pace, I did 2 mins of stretching and massage, it actually didn't hurt during the run but use that for precaution anyway. Slight pain on my left shin so that was massage also.
1 mile @ recovery pace (5.4) barefooted, I need to go back to finishing barefoot to build strength back to my feet and also to adjust my form.

I really like doing the barefoot cool down on the treadmill, since when my form is right my foot step is quite and light.

Also, this was the first time I had to get on the treadmill and run without TV, I loan my TV to my son to use as a monitor for the time being, so I hooked up the Sansa to the treadmill and just listen to music, wasn't sure I could go that long with nothing to watch but I survive staring at the Asics "Hell and Back" poster.

To finish things off, I added on Montenegro Endurance #1, a very well done progressive short endurance program.

When looking for running podcast visit here, for a library of selections, lots to choose from.

iRunFar

If you are interested in trail running, or how to get into trail running or ultramarathoning, check out iRunFar.com for gear review, race info, interviews and of cause the giveaways, 5 (maybe 6) good ones going on now.


Today's Workout
Dynamic Flexibility
10 mins @ Recovery pace (5.5mph)
10 mins @ Marathon Pace (6.4mph)
10 mins @ Base - Recovery Pace (6.0 - 5.4)
Insanity Pure Cardio Shaun T kicked my butt as usual
Montenegro Strength #1
Stretch on my own

Good luck to all those running this weekend

Post Marathon Training

For my post marathon training, I am using Hal Higdon's Post Marathon Training Guide, there is enough tempo and mile repeats to keep some speed back in my workout. Also, I started back on Insanity Workout with Shaun T, boy am I out of shape, the goal is to increase my endurance using insanity on base running days but I have to be careful with over training, keeping mileage low this month to see how my body response. For pure strength training I will be adding P90X halfies, so instead of doing the complete one hour workout, I will only do 30 mins and call it a day but will be alternating first and last 30 mins. the intention will be to switch this to the Montenegro method after 4 weeks.


Sunday: Barry's Bootcamp Chest & Abs
Monday: 3 miles Base + Insanity Plyometric Cardio Circuit  (31:41)
Today: Dynamic Flexibility
1 mile @ Recovery Pace (5.4)
3x1 mile @ marathon pace (6.4) with 3 mins recovery
1 mile @ recovery pace (5.4)   5 miles = 51:34