Last day of 2015 and of cause got to finish it strong................

Schedule called for Cathe To the Max but that is one that I do not have so after reading the description decided on Pretty Fierce Lean Out Anaerobic Capacity Cardio and UFit 6 Pack Abs.

Pretty Fierce Lean Out Anaerobic Capacity Cardio is short and to the point kind of workout - 10 body weight exercises workouts 40 secs ON/ 20 secs OFF then 4 exercises for 60 secs ON/  60 secs OFF then repeat the previous 10 exercises - 36 mins with warmup and cool down. For the 2nd set of workout, I use my weighted vest (not sure what the weights is that is in it) and that up the intensity quite a bit.



I was pretty soak when done, this is what I looked liked after PFLO

But of cause I still need to run, only Coach Troy could make a title like Runerval Cheetah Fast sound enticing, this is my first time doing this DVD, I had printed out the workout and looking at it, it looked doable although I wasn't sure it was correct.

Boy, was I right about the written program not being correct, it was way off. After a 4 mins warmup and 3 mins at a fast pace (I use Half Marathon Pace 6.4mph) it was time to start the pyramid workout.

This is what the written program said

Rest = same base pace and 0% incline:

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec

What we actually did

Rest = No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +4 and  4% incline 90 sec., rest 30 sec.

Base pace +3 and 3% incline 120sec., rest 30 sec.

Base pace +4and 4% incline 90sec., rest 30 sec.

 Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +5 and 5% incline 30sec., rest 30 sec.  

2 mins recovery, thankfully at base pace then repeat the pyramid, the 1st time around since I had no clue what I was in for I did 5k Pace and drop to 10k, for the second round I did 10k pace drop to Half Marathon, after another 2 mins recovery at base pace it was on to the last challenge, I was pretty tired so did this at marathon pace which was more than enough and as written

Rest = base pace and 0% incline:

Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%

incline 30 sec., rest 1 min.

Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%

incline 30 sec., rest 1 min.

Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min 

Then we cool down, amen to that

What I look like after a play date with Coach Troy

Cathe's To the Max, has ab workout after the cardio so I pulled out UFIT with Cindy Whitmarsh and did 10 mins of the 20 mins workout, this wasn't just abs the cardio blast were taking their toll I was tired.




To finish things off since thigh and hips were tight, went over to youtube for hip yoga workout and ended up with one from Boho Beautiful which was just perfect @ 10mins.



Be safe celebrating the New Year.

Cross training day, tried a different spinning workout on youtube and not a fan but got in the 30mins and then finish off with Pretty Fierce Lower Body Endurance workout, just love this series.

Have a great weekend, off to spend it with my youngest who is turning 20

Woke up sore this morning, looks like some dormant muscles got woken up with yesterday's run, despite the soreness I felt the need for a good workout, I changed my mind a couple of time wondering if just to do yoga but I needed more so ..

Pulled out Pretty Fierce Core Plyometrics, even thou this is suppose to be a core workout I think it worked just about every inch of my body was a sweaty mess when done, what's not to love 1 -legged burpees, walking plank to side plank to tuck jump, jumping jack plank to spiderman.........

Still on a high decided to do 3 sets of tabata workout, 20/10 using music/timer from tabata workout music on you tube, round 1 was jump rope, 2 was battle rope working the upper body and 3 was One handed KB swing using 16kg KB, this felt great, I think I am going to start using this as finishers doing different things.



Then it was time for the much needed yin yoga, did one to work on posture from Cassandra Fightmaster this was great as always.

Later in the day took a much needed nap, heavenly

Sunday - Woke up early, got in some laundry and also started cleaning the garage, for some reason all the untidiness just bothers me, after a bot of cleaning, went done to the basement and tried our the new workout that was emailed to me from Pretty Fierce Lean Out called Core Plyo, wasn't sure what to expect but know it wasn't going to be easy, well she didn't disappoint, this woman loves burpees and plank moves, I am having great definition in my arm from all the planks and burpees. 10 exercises were you are doing 12 reps but then the you have to do left and right side and then she had a finisher, 32 mins later I was a sweaty mess. Shower changed and got ready for church and for the first time in a while, we got there before the opening hymn, yeah

Monday: Finished cleaning the garage then met up with BGR Motivation Monday group to get in some miles, we got poured on by mother nature but it felt great since it was muggy and hot initially. 4 slow miles done on the multi purpose trail at Garfield Park, last Garming mile was off since I forgot to turn it off. Picture by Candice

I ran outdoors , I had 1 mile repeats on schedule to do and I love doing this outside since the loop around my house is exactly 1 mile but I woke up to heavy legs, oh well, after dilly dallying I put on my big girl panty and went on out, programmed the Garmin and let see what I can do.

1.5 mile warm (my outer loop is only 1.3 miles so just did that, didn't want to think too much)

2x1mile @ 10k pace (8:36) ok I know this wasn't going to happen, the legs were not feeling it but the plan was to just gut it out/2 mins recovery (walk the 1st min and slow jog the second-that was my treat also prevention from passing out) Ended up with 9:06 and 8:59, I was expecting around 9:40 for each mile so was very happy, when I finish and saw that. I was also happy that even thou I was tired my heart rate was fine so at least am not over training and I seem to be recovering just fine.

1.5 mile cooldown (only did 1.3 miles again)







While on the run, I decided my legs were too tired to do Pretty Fierce Lean Out Lower Body Endurance but once my run was over I couldn't justify not doing it since I felt fine, so got it in, I like both the Upper Body/Lower Body endurance workout they are challenging but not an over kill although she does go fast.

After a whirl wind weekend trip to New York for a funeral and condolence call to 2 separate families, got back to cold Ohio on Monday morning and straight to work. I did get in some workout on the trip which I am proud of.

Saturday - Before the 6am flight to Newark, NJ actually woke up at 2:30am to get in my workout, did Pretty Fierce Lean Out Upper Body Strength, decided against any hard cardio since I was going to be sitting on the plane for an hour, was so proud of myself. None stop activity from the time we landed till about 1:30am when we got back to the hotel

Sunday - Got up around 9:30am and got on the treadmill to get in my run using Cardio Coach #2, got in about 4 miles before calling it a day, the treadmill wasn't the best, even thou it was a commercial strength. Some shopping and a condolence call later, it was time to return the rental car and get into bed for another 4am wake up call.

Monday - Up at 4am, no workout since we were getting on the 4:40am shuttle to the airport, landed, drop hubby off at home and off to work. Long day and it was cold here, temps only in the 50s, needed the heat in  my car and office, unbelievable this is 6/1. Wasn't planning on working out but after 30mins on social media after work, I realized I have time to get a workout in. I had gotten an email for a new app Bitgym so I decided to give it a try, riding through Italy. I was pleasantly surprise how good it worked with my bike since all I was using was my phone with no extra gadget just like a kid in the candy store, I sped up, slowed down, stop and it respond pretty good with the rpm, the scenery was nice too, thought I was going to get into the water, I really can wait to see how the whole thing unfolds disappointed I miss the kickstarter would have love to support them. Got in 15 mins on the bike.

Tuesday - Had a very serious senior moment and did last week workout, oh well, my body knew I needed it after the over indulgence over the weekend on Nigerian food.

Workout:
D2S P2 RAMP
1 mile warmup with 3 striders at 7.5mph for 30secs each, - average pace 11.29
main workout was Runerval 7.0 workout #3 - 2.04 miles with an average pace of 10:39
4x30secs @8.5mph/2% grade with 90secs recovery @5mph
4x1min@7.5mph/2% grade with 1 min recovery started at 5mph but dropped to 4mph, HR was high.
2x30sec@8.5mph/2% grade with 90 secs recovery at 5mph
1 mile Cool down - average pace 11:49
Ended up with 4.04 miles

Pretty Fierce Lean Out Anaerobic Workout - 36mins, I enjoyed this workout, first time doing this one
10 workouts @ 40secs ON/20 secs OFF
4 workout @ 60secs ON/60 Secs OFF needed every sec
10 workouts @ 40secs ON/20 secs OFF, repeat of the 1st - starting from 10-1 this time
very nice stretch.

After work, not the smartest, even Shelby question my sanity, I got in 5.5 miles with Shelby on a new hilly course to me, I felt a lot better than I was expecting even thou the start was a bit rough. Still feeling tightness in my left calf so need to stretch and roll it to work out the kinks.