Saturday was slightly warmer than most running days I have had of late, 36 degrees felt like a heat wave but the problem is this is Ohio, stay out long enough and the temps change and there are always surprises. Winter running makes for interesting running, yes need to layer up, but I am finding out that some tops don't go together, the armpit meets at different levels so this create chafing, multiple top change later finally find one that are willing to play together. Love the Lucy bottoms so far, lean and mean tight and the winter warrior tights work great together and have worked in temps close to -2, oh joy of Ohio living.

Got in 10 miles Saturday running the Old Akron Half Marathon Blue line then went back out to get the last 2 runners for an additional 1.64 miles which was great as a cool down. The pace wasn't fast, still quite a bit of ice and snow on the side walks and we did occasionally move to the road but I wasn't very comfortable with that since we were running with traffic.

Sunday, had every intention of getting up for a run then meeting my BGR sisters for a run but then I got the cleaning bug since this is a rare occurrence decided to go with it, clean whole house, did laundry and sort books after all this was done had no desire to run but felt like spinning so got in a 45mins ride using motiontraxx cycle program coached by Gregg Cook, this was perfect for the day.

Today woke up early but spend a good 30mins debating the merits of whether to get up or not for 30mins in my mind, should have just hit the snooze button. Did eventually got out of bed and got in 7 miles but then was upset that I ran out of time to get in something else.

What the runner saw.

Great run today, even though I was quite sore yesterday felt much better today.It was colder than expected but since I am on vacation didn't have to get up early to run, went a different route today, had to do multiple loops to get the miles in but it was so worth it to run by the water's edge (St Andrews Bay)

 For my run today used the new mix from Motion Traxx Episode83 Just Jazzy, 
if you like jazz music this is an absolutely must have, did it twice to get the 5 miles in since it is only 30mins but could have listen to it forever.


After my run did the myrtl from coach Jay Johnson to cool down

Next race

Tomorrow is the next race is the xterra series, when I signed up for this series it was with the mind set that I wasn't going to go to this one due to distance and degree of difficulty. Right now I am going to be driving almost 2 hours to run for 2 plus hours on a very nasty hilly course and drive 2 hours back but I really do not have a reason not to do it.

Yesterday, after I posted on my blog it occurred to me that I may be getting sick, since my sister-in-law was sick before we got there I must have picked up what ever she had so pulling out my trusty Emergen C

I went on a regiment of a packet every 2 hours for a total of 3 packets before going to bed, woke up this morning feeling much better and got in a quick 5k skipped the strength workout, since I haven't done any all week just felt it wasn't a good time to start.

Need to get to bed early since I have to be out of the house by 5:30am to get to the location without having to panic or stress, I will properly take my time coming back and also pack the compression sock to speed recovery.

I have been using Gatorade G Series Recover 03 after races and I have to say I am pretty impressive, since all my races are inserted into my training plan bouncing back to continue training has been very important and this since be doing the trick, also using after hard runs. They are on the expensive as much as $2.49 when not found on sale but really well worth it and still cheaper than most speciality coffee.

They now have the G series Fit which I haven't tried yet not sure the different between the 2 actually 3 since there is also a Pro version but Motion Traxx my favorite running companion has a couple of workout mixes for them with some of my favorite fitness instructors check it out here a great way to add more to your routine for cross training.

Rain Rain Rain

So back in Ohio after complaining about all the constant rain only to find rain here too, this has been one of the wettest spring and summer, we are yet to turn the sprinkler on (no complain about that).
After pushing my body yesterday with the late night bootcamp from Motion Traxx done for Gatorade I wasn't sure what to expect but I woke up fine, stretch, foam rolled and got to bed early so I guess it helped.

I got in 3 miles this morning before doing Supreme 90 Back and Biceps, I decided not to take the bus to work todaydue to all the rain in the forecast and they were right and it was also cold at only 64 degrees. Strange weather, yesterday I wanted the air conditioner On today it was the heater that was how drastic teh weather was.

After work, went over to Sand Run Park to meet The Ohio Runner's Network members for our first challenge run, ran Mingo trail with Shelby, it was so great to run with her since I don't get to see her too often. During the run it poured, even though it rained all day it had been just a drizzle but 20 mins into being out there it poured and we were soaked head to toe. Skipped going to the Cheesesteak place was just tired and cold.

Next Xterra race is this Sunday, hilly 5 miles so should be interesting.

8x400 - Bothell, WA

After a day of walking around downtown Seattle, I woke up this morning to get my speed work in, tired but felt fine so dressed up stopped downstairs drank 2 cups of apple juice and too one FRS energy chew.

The plan

1.5 miles @ Recovery pace (11:10 - 10:40)
8x400@3k pace (1:54 - 1:48) /3mins @Recovery Pace (11:10 - 10:40)
1.5 miles @ Recovery Pace (11:10 - 10:40)

how it worked out
1.5 miles @ 10:25
1 -2:07
2 -2:05
3 -2:09
4 -2:04
5 -2:10
6 -2:08
7 -2:05
8 -2:06
1.5 miles @ 10:40

As you can see I did not hit the 3k pace, this is where I want to be (4:00:00 marathon) where I am right now (4:22:03), not sure when I'll get there, this year next year, in five years, I'll continue to work at it although my 400m using the Jack Daniel's VDOT formula says my 400m threshold pace is 2:10 so maybe I didn't do too bad after all but I'll continue to work at it. Use Motion Traxx Mean Streak

The trip to the Brooks outlet was disappointing, maybe it is just me but when I go to an outlet store I expect ridiculous deals not just slight reduction or price I can find at TJMaxx.

Precision Beats

A great new workout program by Motion Traxx for Polar designed by Julie Bobek, please go on over there and download the program so as to continue to make Motion Traxx free. This is really a very great program did it 3x today for my 20 miles run, love the 3:1 Galloway routine, I was able to run hard for 3 mins recover for 1 min, using this program I was able to pull off a sub 10mins 20 miler, this is after running 8 yesterday. The program is really so well put together and the music just pushes you on.

So go on over and download Precision Beats by Motion Traxx for Polar, it is free after all

Motion Traxx Free Powerbar Music Mix

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B

Motion Traxx

I love to run with music but don't necessary listen to the music just the beat, and I enjoy having the right bpm when I run. Even though I have a large collection of music am not quite sure they are suited for running especially since in most cases when they come on I think of dancing. Most of my current running music belongs to my son, while they have the right beat and it's a good thing I don't listen to the words.

A while back I found Motion Traxx on itune, workout out music put together by DJ Deekron

What is not to like, it free and already set to the right bpm, occasionally you also get the Fitness Magazine workout special and there is even a special 30-30 run walk interval Jeff Galloway, so what you waiting for.

Today's workout from the workout club was cardio HITT (30 secs on 1 min off)x10 and Abs

What I did today.

Cardio
5.5miles at base pace then 30 secs at 8mph 60 secs at 5.8 -6.0mph repeat 10X, cool down at base pace. Think of the HITT as stride out or 100 meter dash at the end of a training run, the extra kick am going to need to come in strong.
Ended up at 7.26 miles, now you see why I don't mind my treadmill, for this run I use the new Motion Traxx Tribal 5K, absolutely love it, give it a try and listen to the beat of the drums.

Abs
The instruction was to go to failure then move to the next exercise am too anal for that, so did 1 min each and note when I went to failure(rest) before getting to the 1min mark. Repeat 3x
Crunches -ok
Straight Leg Raises (need serious work, barely getting to 20 secs before rest)
Cross Crunches - need some work, failure at 45sec
Plank - ok

Flexibility
Sun Salutation A, don't forget this has the slow plank to pushup to cobra, so seriously working my arms - 5x

Today's Card Straight Leg Seated Twist (Parivrtta Marichyasana)

From here

Thinking of signing up for my 3rd 50k in March, will be nice to see if I can shave some time off my current PR, but not really sure about the weather.