New month and new goals but before that a recap of January 2015.

Things started out slowly but I think I was able to get back on track and finish strong, really loving the endurance and strength benefit from Cathe's Ripped with Hiit DVD set. Need to get back to working on my nutrition, since it looks like I took a step away from that, recovery after each run has been great, no major injury to worry about, but couple of things to watch, right ankle, right knee and also left ankle, also need to buildup glute and hip muscle.

1/1/15 -1/4/15          13.1 miles       4:49:47
1/5/15-1/11/15         27.6 miles       8:08:36
1/12/15-1/18/15       41.6 miles       9:20:12
1/19/15-1/15/15       34.3 miles       9:15:52
1/26/15-1/31/15       46.3miles        11:24:38

Total for January  2015   160miles   31hours 44minutes 34 seconds

Goals for February:
1) Stick with the Hanson Training plan for Little Rock Marathon
2) Continue Cathe RWH
3) Get back to logging the meal
4) Yoga at least 1x a week
5) At least 1 weekly outdoor run, don't be a wimp :0

Today:
Cathe RWH Hiit #1 + 2 miles at the Long Run pace

Recovery Week & March Review

Recovery from the Fool’s 50k went great, had a ice bath when I got back home but note to self make sure water completely cover the legs. The pain concentrated on my quads exactly where the water stop and made using the stick a nightmare. Monday and Tuesday I concentrate on eating close to 6000 calories each day, no junk, mainly some form of carbs & protein, basically my refeed days, my body tend to response to this and it help with my healing process. This time I took Monday off work just because this was a hilly race and I was not looking forward to climbing the constant 4 story stairs required, back at work Tuesday no problem going up the stairs but the quads were slightly sore when going the stairs by Wednesday things were back to normal and I got in some Spinning. Thursday back to running and Friday I started back to strength training using Supreme 90.

March went great, got in all my scheduled runs with some modifications, worked on strength and cross training but need to focus on flexibility in April, still using The Self Coached Runner by Allan Lawrence and Mark Scheid training plan for a 4 hour marathon. So far I love the plan and I have been able to train with it injury free even thou I am running more miles than I ever did and challenging myself speed wise. The only problem with running this many miles is that my shoes need change sooner and with money tight this is fast becoming a problem, so if there is any company out there that need a tester for trail or road shoe am your girl. Running is definitely not as cheap a sport as we all thing, well it could be but to really have fun with it, it is not

Year	2007	2008	2009	2010	2011
Jan	0	125.8	38.39	7	169.68
Feb	0	94.48	55.61	34.3	159.68
March	0	124.76	86.49	28	164.42

November Review

It has been a very busy couple of weeks at work, the last couple of weeks was workout, work,eat sleep and I am afraid hopefully I can get a better handle on things and go back to having a life. Even with all the craziness I was able to keep up with my workout actually I think my workout kept me sane.

So for the month of November ended up with 113.37 miles which means I have less than 100 miles to get to 1000 miles before the end of the month and the strength training has also been great what I have not been able to add in as much as I want is yoga and pilates just can't seem to fit them in.

Goal for December is to continue to work on speed, I am running a lot slower than I did last year just because am being lazy so I need to challenge myself again. Still have 2 more races before the end of the year and may add a new years eve run.

Today's workout

9.5 miles using Motion Traxx Go Easy, Moderate and Hard Fitness Mag program, didn'e finish the hard program since my friend came bearing dinner.

October Recap

October was a recovery month from the Akron Marathon, I know there are people out their that can run marathon every weekend, well, my body and I are just not one of them. So I use Hal Higdon's Post Marathon Training Plan, to get me back into running, I was fine with my recovery no excess pain or injury. Joined the Crooked River Trail Group for trail run and the Towpath Turtles for some long ones on Sundays. Added back strength training and paying closer attention to my weight, I think I got flabby during marathon training, did a 5 miler trail race and wasn't very happy with the result but had fun none the less.

101.2 miles for October, leaving me with 197.8miles to reach 1000 miles for the year which will be my first time getting there, the biggest goal thou is to continue to train smartly since this will be the first year that my body is almost injury free , with 4 races yet to do and I am beginning to put together my plan for next year.

August Review

August was training week 17-20 which was the peak month, so I had a 16 miler, 18 miler and added on a 20 miler instead of doing an half marathon race. I had one race the Kathleen Nietert Run For Hope 7.5miles, did my first virtual race Mama Goes Master Virtual Race 8.25 miles and also my first fundraiser race Robie Romp 6.7 miles. So for my 3 years running history, August is my highest month at 165.01, with also my highest week of 42 miles the week of the 16th.

Even with an increased mileage of 165, my legs feel fine, stopped off at the Chiro Dr. 3x for adjustment,  use Hammer Nutrition Recoverite after every workout and did a ice bath. Am not back speed wise to where I was last year but I'll take it over being in constant pain and I know I will get back there eventually.

Initial I had no mileage goal for this year since I was off running for most of the first 4 months due to injury and the death of my Dad, but right now I am going back to my 1000 miles goal since I still haven't hit it yet but at least getting closer. For the first 4 month of 2010, I only ran 89.9 miles, which means in the last 4 months I ran 461.05 miles, bringing the total for the year to 550.85 so I have 4 months left to run 450 miles to finish at 1000 miles for the year.

Lets break this down, to run 450 miles in 4 months, I need to run at least 113 miles a month which means about 28.25 miles per week since I only run 4 days a week, I need about 7 miles each run. I think that is doable, I should still be higher this month since the marathon isn't till the 25th and am planing a 30k in December.

Got a bloggy award from runjodirun that was a nice surprise. Thank you

No workout today, I feel fine just felt like taking a day off, went for the MRI on the right foot and am schedule to follow up with the doctor on Thursday.

October Recap

Total Miles : 113 Target:100 miles
Strength :16 (average time of 20 mins) Target:17
Stretch/Yoga:9 (average time of 12 mins) Target: 16

Really need to refocus on the yoga, should be hitting 20 mins on average, I can tell the difference when I stay on task.

Reflecting on the race yesterday, I continue to understand a little bit more about myself and running, what I have learn so far;

• Need a detailed training plan, set out monthly, or preferable to goal race
  
• Need a target pace and goal for each training run
• Need a time goal for each "A" race, no goal means no push
• Strength training the legs after a hard run, helps with me a faster recovery
• Eating before a hard/long training run or race is important for optimum performance
  
• Yoga & Dynamic Flexibility is essential
• Core work is also essential but doing functional core work using kettlebell or Mark Verstegen Core Performance routine seems to work better, end up with a total body routine.
• There is a big difference between running and racing, this is truly my first racing year but then this is only my 3rd year running.
• Running is an expensive sport, regardless of what people think, yes I can do without all the fancy stuff but they make running fun. Wonder if there is a company that will be interested in sponsoring a middle of the pack runner, at least people gets to see their logo.
  
• I really do love to run

Depending on what the doctor's says probably one or two more races for the season, then I plan to take all of December completely off from running before returning back to base training in January. Goal mileage for the year is 1000, currently at 910.

15/21 + BuffMother Raise the Bar Workout Update

Yesterday was the last day of the 15/21 diet program and BuffMother Raise the bat workout program, at the beginning of the workout I use Dr John Berardi from Precision Nutrition Body Comp guide. Using a skin caliper 7 locations are measured 3x then using a measuring tape 8 locations are measured 3x, then a calculation is done to obtain body density, % body fat, Fat Mass and Lean Mass, so below is my result from the 3 weeks.


Skinfold Result using Calipers

Abdominal	-8.67
Triceps	-2.33
Chest	-1.00
Midaxillary (b/w armpit and hip)	-3.67
Subscapular (Shoulder blade)	-2.33
Suprailliac ((Just above the hip)	-2.00
Thigh	-2.33

Girth Measurement using Measuring Tape

Neck	-0.87
Shoulder	-0.90
Chest	-0.80
Upper Arm	0.23
Waist	-7.77
Hip	-4.47
Thigh	-2.63
Calf	-1.17

Weight -10.8
%Body Fat -3.5

I didn't follow the diet program as written mainly because it was designed for someone heavier than me and also a male, the food was a whole lot more than I normally consume so I adjusted the menu to fit me. From the diet I learn that measuring my food is really important and after work snacking is my weakest time, so I am finding ways to curb my after work hunger. I am really going to continue with the eating program in a modified way, breakfast/lunch is plenty of food for me but I will be adding extra fruit and vegetable, for dinner eating what the family eats but weigh it out.

I love the workout it was simple enough and easy to follow, I was able to add more to the workout as needed. My biggest surprise was the weight/inches I lost in my abs/waist.

July Recap

Goal:
Strength 15 Actual:13
Flexibility 15 Actual : 4 (Due to kind of strength training I did this month they came with their own stretch at the end, so I didn't add on more yoga or pilates)
Cross Training 15 Actual:10
Run Minimum of 100 miles (averaging at least 20 miles a week due to injury) Actual: Only did 89.80 miles, took a week off at the 50K to hel with the leg healing, although no change afterwards.

Race:Buckeye Summer 50K Complete, not the time I was looking for but with the limited training I di I was very happy to finish.

Get new running shoes Actual: Got 3 new running shoes, not sure any of the 3 is perfect yet.

June Recap

Turned 41

Strength Goal:12 Actual: 16
Flexibility Goal: 12 Actual: 9
Cross Training Goal:12 Actual: 7
Running Goal: Undetermined, will decided after doctor's visit on 6/9 Actual: 78.51 miles

Races:
Run 4 Research 10K on 6/7, Done
Yates 5K on 6/8 Done
Also schedule for this month is a gait analysis on 6/9. Done-everything is fine need to watch dropping my laft hip but I think that is from the injury.

Injury:
Left leg and butt still quite painful started PT and also got a 1hr massage.

May Recap:

Do due to knee injury I didn't really set any concrete running goal for May except to finish the marathon, so the recap is below

Goal Actual
Strength 15 15 :)
Flexibility 15 15 :)
Run 77.5
Cross Training 10 8 :(

Race: Complete 1st Marathon in 4:55:05

Injury Review: Right knee was fine during the marathon, ran with the brace on, took two weeks off after the race to see if that will help. Right knee feels much better but slight pain in left knee and butt pain is about the same. Schedule an appoint with a runner sport MD for 6/9. Pain at the bottom of my right foot that developed during the marathon is much better, consatnt icing and massaging seems to have helped.

April Recap

Goal
Run: 151 Miles based on Vertical Runner's Training Program
Strength: 12 sessions using Mike Mahler's High Frequency Training for Fat Loss
Flexibility: 12 sessions
Cross Train: 12 - ICycle on Spin Bike or Iclimb on stepper
Race: 1-Hermes Cleveland Perfect 10 Miler

Actual
Run: 106 Miles (-45) missed long runs due to injury (right knee)
Strength: 20 sessions (+8) I really enjoyed Mahler's HFT program and was amaze at my strength gain, being able to clean and press double 16kg wasnt something I though I could do.
Flexibility: 19 (+7) Really have to stretch thoroughly before and after my runs and also on days that I do not run I have to still get in a thorough stretch use a lot of the Runner-Core program, Maxwell Joint Mobility and Yogamazing.
Cross Training: 10 (-2) Was really trying to stop double dipping by doing xtrain in the morning and run after work, had to really give my legs a thorough break so has to continue running.
Race: Did the Hermes 10 mile at a 10:07 pace, considering I haven't ran much I was really impress.

Injury: Got an dMRI and Cortisone shot, right knee still slightly painful and pain in left butt cheek.

Weight wise I lost about 5 pounds and about 2 inches off my waist. :)