Yesterday, was an easy and pain free day despite the hard effort on Sunday, some hot spot on left butt, right calf but nothing significant, decided again running to give the body a break so decided on a 40mins easy spin and then 2 sessions from Strong Stride. Strong Stride I believe is an humbling workout since I am in so much pain when all am using is my body weight: glutes, hips and butt were on fire after the workout.

I did a session of yin yoga before bed, am working on adding restorative yoga in the evening to quite my mind and calm the body. Still not sleeping properly, waking up between 1:30 - 2:30am but last night I was able to go back to sleep by doing some meditation really try to avoid taking sleeping aid.

This morning, body still recovering but seem to be humming with energy, so started the day of with Cathe Ripped with Hitt Low Impact Premix #7, time flew by and I was a sweaty mess then hopping on the treadmill I queued up a coached program -Cardio Coach #1 on Bitgym and gave it a try, it worked so much better on the treadmill than the spin bike, not really sure why but I am not really sure what the advantage of this app is right now, I already have the Cardio Coach workout and I can watch what ever I want on netflix or any of the multiple options I have, also I have the Runervals and Sufferfest workouts which are coached DVD are downloaded video workouts.

After the run with lots of energy still pumping through my veins, I did Pretty Fierece Lean Out Upper Body Endurance with was a short sweet to the point workout, my arms were on fire and I was sweating unbelievably which was interesting since I wasn't doing any cardio.

I was a bit tired during the day, the kind of tired when a 10 mins power nap was needed but I know it is coming from the early waking.

After work, met up with Shelby at the Bike and Hike to get in 4 miles it was a bit rough at the start since I was tired but once my body warmed up I felt fine although the pace was very and there were lots of bikers out.



Got back home, had dinner and then got in an hours plus in the yard working on the beds, it is just amazing how much weed there is again, ahhh :(

Off to bed, but hope to get in at least 20mins of yoga or meditation

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.

Memorial day weekend was a complete blur, so grateful for those who gave their life in  service to our country.

Saturday, met up with Shelby and we tackle the Valley loop and lock 29 to get in 10 miles but we did end up going almost 11 miles, Shelby did a good job keeping us on pace, we stayed at the low end with the hope of moving up with each run. Lock 29 as usual was crowded with cyclist, families, walkers and runners.



After the run and some errands, off to a friend's son's graduation party, had a great time there and I had a great conversion with a lady about being an empty nester. I find it interesting that couples that currently do not spend time together think there is a magic moment  fairy godmother once the kids leaves home.

Sunday before church got in Pretty Fierce Lean Out Outdoor Workout, find it interesting that she calls this an outdoor workout but the whole thing is filmed indoors, great workout did one round for 20 mins. After church finish getting the kids packed then off to Oxford to drop him off, spending the night since we can 't get the apartment key until Monday morning.

Monday: The Hampton has a nice elliptical so I decided to use it instead of an easy run, this made doing an iClimb with Keith so much fun, was shooting for 30mins but do to excess fun ended up with 47mins had to stop due to time. After shower and breakfast, headed off to the apartment to pickup key and move in, then trip to Dillards out, IKEA, Walmart and they finish move in and cleanup, we finally left around 7pm getting home close to midnight.

Tuesday very tired but made it out of bed to get in a workout, warmup with Drop 2 Sizes Phase 2 RAMP then time to suffer using Sufferfest Steamroller, this seriously kick my butt but it felt great, a real shock to my system, rest are incredibly short for the pace I was running, had to push and focus to get this done. I love watch Mo Farah run, such grace and he doesn't look like he is working hard.

After work got in 6 miles in Shelby, this was hard, still quite tired but it felt good to run and challenge the body a bit.

Friday - The drive to pick up my son at Miami University 4 hours away was painful, I can't believe I drove the same distance , did 3 races (Flying Pig 10K, 5k and Marathon) and drove back. It has something to do with my husband's car seat, not the first time this has happened - butt is allergic to luxury car, an hour into the drive my left butt muscle was shooting pain down my leg, so glad to get out of the car and stretch things out, same problem on the way back, thankfully we stopped for gas and dinner. This is really going to suck when we do the 9 hours to Chicago via Cincinnati for my niece's graduation. Workout Pretty Fierce Lean Out (PFLO)Lower Body Strength + Upper Body Strength +36 mins of Spinerval Ultra Conditioning Core, this was  a great combo. PFLO continue to kick my butt.

Saturday - Still have some butt pain but legs are fine, got in 8+ miles with Shelby on the trail, pain was no better or worse, went for my scheduled massage and she was able to get some of the kinks out.

Sunday - Thankfully I did not sign up for the Cleveland Marathon, it was hot and humid (100%), before going for a graduation ceremony I was able to get in PFLO Anaerobic capacity workout (yep lack of oxygen alright)+core +yoga hybrid, I don't think I will ever do more than the 28mins routine, another hard one. I think if you survive the rotation, you will be in great shape, she goes through it without huffing and puffing, she is a machine, quite humbling.

Monday - I convince myself to run outside in the morning, it was humid and I was miserable but I got in a 5k before coming in, came back in and did Cathe Push/Pull

Today - Since I am running Akron with Shelby, I decided that I need to do Brain Training For Runners (BTFR) marathon plan so we run at least 20 miles, I think she will have a panic attack if we stop at 16 using Hanson even though she knows it works for me. So today was hill repeats and I pulled out Sufferfest: The Machine; I have my paces for running a 1:58 HM this is Shelby's other goal, to run an under 2hr HM, we are running biggest loser 6/7;/15 not enough time I think, last HM was 2:10 for me, Shelby has not done one this year, next HM is 8/15 should be doable but we will need to pick up speed and endurance.
Sufferfest: The Machine - 5 hill repeats by #4, I was dying, why would they think this was a good time to do a 5k pace on a 8% incline, each repeat was about 3 mins, the incline and speed changes, tend to go up not down. Use Drop 2 Sizes Phase 1 RAMP to warmup before sufferfest, then did Drop 2 Sizes Phase 1 Countdown Metabolic workout after + PFLO yoga.

Still struggling with chest congestion from my allergies, just does not seem to be going away, I hope I can keep up with my training, enjoy how my body is feeling but not sure what is going on with the butt muscle currently both actually hurt even to touch, good thing I use a standing desk at work.

Ordered Strong Stride and Cardio Strength from Groupon, good deal $9.99+tax+s&h brings total to $15.01, 6% cash back from ebates.

Woke up to 36 degrees this morning, had to turn on the house heat since the house temp was only 60 degrees. Got under the cover and continue reading my kindle book The Inner Millionaire by Andrew Barsa while I wait for the house to warmup.

Weight is holding steady at a good place, I have eliminated my trigger foods- bread and rice but I don't think the replacement with roasted mix nuts is a good idea, only good thing I can only eat so much of them unlike the bread and rice I never seem to get full.

Started off the workout with Pretty Fierce Lower Body Endurance using 15 and 20 pounds weight, time flies with this one, love the weight/endurance combo you heart rate really stays up, no wasted time. This workout reminds me of Joyce Vedral Bottoms up.

Afterwards, it was quality time with Coach Troy, Runerval 2.0 Tempo, 47 mins of pure pain.

warmup
6 mins @ 6mph/2& grade

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 2% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 3% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

3x90sec ON 6.6mph/30 sec OFF 4.0mph/ 4% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight - this was a struggle

 3x1min ON 6.6mph/ 1 min OFF 4.0mph/ 4%, 5%, 6% - did so much better on this

I have lost some speed, the last time I did this workout in November, I was at 7mph but today 6.6mph was a struggle but oh well, I felt pretty good and fierce did wear out my legs quite a bit.

I love days when I wake up with a song in my heart and a smile on my face, today was that kind of day. Felt great upon waking I just know it was going to be a great day, so nothing to do but make it a great one,even thou I am still not 100% but the thunderstorm yesterday helped cleared some of the pollens out..

 I did contact moms into moms into fitness about the 2 bad DVDs and they are sending replacement and gave me a link for a free download. Great customer service.

With a spring in my step decided to work on conquering Fierce Lean Out total body strength this is one of my favorite even though it is long at 55mins, I love the sequence strength then endurance(tabata style) then recovery/abs, 8 blocks I think all together. I mean anything that starts out with a burpee + 2 squat jumps for 10 reps got to be fun . I had planned on going outside to run after the workout but I was soaked from head to toe which require a change of clothes being lazy I decided on the treadmill moreover it was windy and a bit on the chilly side.

I pulled out Coach Troy, Runerval 7.0 and did workout #1 - 10 -30 secs sprints / 90secs recovery, did the 1st 5 at 8mph then 8.2, 8.3, 8.4, 8.5 and since I felt fine tried 10.0 okay it is amazing how people can run this pace for a long time. Recovery was @ 4.2mph with everything done on a 2% grade. To stretch things out I used Fierce Lean Out yoga hybrid which was perfect at just 13mins.

After work, even thou the temps said 60 degrees it was pretty chili so pulled out long pants and tops, met Shelby at the bike and hike and we got in the usual 4.27 miles, it was nice to see that we were significantly faster this week than last week, also I was only 2 days out from Flying Pig last week.

I need to start thinking of next year races but am really surprise how how this lottery races take their time announcing, I mean London does announce until October for an April race and it looks like Tokyo doesn't even open till August for lottery and that is a February race. Oh well patience is virtue.

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.

In an effort to give the legs a break did a new workout to me focusing on the upper body, Pretty Fierce Lean out Upper Body Strength, it was short and to the point, love that it will be easy to go heavy on this and she doesn't babble too much, which I love. Use mainly 15 & 20# dropping to 12# for the shoulders.

After work met up with Shelby to test out the legs on the bike and hike path, it felt pretty good a bit sluggish to start but got better as the miles went on



This morning was another beautiful restorative yoga off of youtube by RohtopiaTV, I think my body is now beginning to crave this Wednesday sessions.