So since am in the funky recovery/taper phase, what to do, I always go back to the old stand by of heavy lifting, spinning and yoga, this combo gives my legs the needed break but keeps things moving. Also I had a twist to the heavy lifting this time around and think I really like it, although it is making me very hungry so have to watch that, the twist with the heavy lifting is doing one body part a day and since that is all am doing which is basically 3 types of exercises + a burn set, I am able to go very heavy, for chest yesterday I was swinging the 30 pounder for chest press and today used the 40 pounder for rows YEAH ME

Busy day today my Athena Ladies Luncheon, End of Month Inventory and and ISO audit, oh so ready to crash in bed.

Last day of September and I was able to finish on a very high note, when I signed up for Trish Options for life September Challenge I picked 150 miles for the month just because I know I will have to run some miles after the marathon to meet my goal also it will get me to 700 for the year, which is awesome since I didn't run much the first 4 months of the year so it is looking more and more likely that I may just meet my goal of 1000 for the year. This is also my second highest running month.

 In order to get to 150 by today, I needed less than 8 miles but less than 9 miles to get to 700 for the year, I went to bed not deciding on a game plan but when 4:30am rolled around I woke up feeling great and energetic so headed down to the basement still wasn't sure about what I was going to do but decided to break the miles.

Miles 1 & 2 then 15 mins of Medicine Ball Workout miles 3&4 then 15 mins of Brazilian Butt lift moves miles 5&6 then 15 mins band workout, make sure son#2 is actually up and dresses for school and ready to go, treadmill shutdown at 99.59 was only at 8.27 miles still need about .4 to get to 700 so restarted the treadmill to finish it out. 8.27 miles @ recovery pace then the 0.4 @ base pace.

Goal for October, is to keep running hopefully get back to the trails since I am thinking of signing up for a trail 50k in January and the only race I have on schedule for this month is a 5 miles trail run.

Also, I really need to get back to doing a former strength training program, I think I got kind of mussy from not having a very good strength program, ordered the Montenegro method so will mix that up with P90X.

Recovery Week 1

After the marathon, took my Hammer Nutrition Recoverite as soon as I got my gear bag and took a ice bath when I got home, use the stick to massage both legs, some tiredness and fatigue but I was fine, no problem going up or down the staircase (I guess this is suppose to be the official how your leg is feeling after a marathon test) .

Sunday I woke up with no pain except at the bottom of my right foot which is from having some problem with my sock and shoe not sure exactly what the problem was, neither was new. Did Yoga for Runners from Yogamazing before church and that was just perfect. Yogamazing is free on itune and Chaz is great, gives perfect instruction on how to get into poses don't just assume you already know.

Monday was a rest day because I needed more sleep and not due to pain.

Tuesday Dynamic Flexibility, 3 miles at  Recovery Pace (average 12:19) and Jillian Michaels Maximize Back in Action

Wedsnesday 4 miles @ Recovery Pace ( average 11:41), Jillian Michaels Maximize Full Frontal and 90 mins of yoga class.

Goal this week is only run in recovery pace, ice knees for prevention and lots of stretching.

Nutrition Reviews is doing a yurbuds giveaway, ending 10/6

4 miles recovery to base pace
Core Secrets Stability Ball Full Body Workout-not sure how effective this workout was suppose to be, it was boring, didn't feel challenge or workout when done, so this is going into the donation pile.

Then I went out to Edgewater Park to do a couple of 0.9miles loop with Kurt who is attempting to run 110 miles

2 Miles @ Recovery pace
Barry's Bootcamp Mission Specialist Lower Body Beginner

Back from Chicago, tired but life goes on.

Friday: Moved the Saturday 7 mile run to Friday since I know I will not have time to do it in Chicago. Went to Columbus picked up Son #1, came back to Cleveland just in time to get Son#2 off the bus from band camp, rested, ate then off to Chicago.

Saturday: Did Strength workout and Pilates from Exercise TV, then took the train from Lake Bluff to Downtown Chicago to the Rock and Roll Chicago Half Marathon Expo, it was a bit disappointing, not as big as I was expecting and not that much freebies, but the energy was great. Went to my niece's apt and changed for the wedding got picked up and was at the wedding from 4pm till midnight, had a blast dancing.

Sunday: Recovery day from all that dancing, did easy band strength routine, 3x10, napped a lot.

Monday: Left Chicago very early so as not to get stuck in traffic, got back home rand some errands, did 2 miles and CLX Lean 3.

Tuesday: Called off work just had too much to do, got to get DH ready for his oversea trip tonight and he is no where near ready,

am
5.5 miles
1 mile warmup @ recovery pace 5.4mph
6x400 meters with 3 miles recovery @ 3k pace 7.5mph
1 mile cooldown @ recovery pace 5.4mph

pm
1 mile warmup @ recovery pace 5.4mph
11x200 meters with 200 meters recovery @ 1 mile pace 8mph did the last 3 at 9mph
CLX Lean 2 skip warmup 35 mins

3.5 miles this morning before heading to work, running late yet again since I had an 8am meeting so moved weight work to after work. Dynamic Flexibility 1 mile @ recovery pace (5.4mph) 5x90secs @ 1 mile pace (8mph) forgot to set the incline to 6% 1 mile @ recovery pace (5.4mph) After work went over to Pine Hollow to run hills since I skipped it this morning, the goal was to do 5 sets but in a way ended up with 7. The first one I did to figure how what the distance was, so as to be able to get a consistent result, the second one forgot to start the timer so decided to just plug the info into the garmin so I wouldn't have to worry about it but still messed up the end of the first and the start of the second. Into the garmin, under interval training plug in 5x0.24miles with 1 min recovery, I was able to run up and down although slow without walking, so now the goal is to do this faster, I also like the fact that my heart rate stayed mainly in zone 3. On the map all the running took place on the "C" shaped section but when I was done ran straight through to back to the parking lot without stopping. Got back home and did CLX Push 2 skipping the warmup and Barry's Bootcamp Mission Specialist Lower Body Advanced, stretch on my own. Performance Distance: 1.50 miles Time: 0:20:34 Speed: 4.4 mph Pace: 13' 43 /mi Heart Rate: 153 bpm (Avg) Calories: 203 173 bpm (Peak) Map Elevation (ft) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 33% 0.50 mi Zone 3 143 - 163 0h 13m 62% 0.95 mi Zone 2 122 - 143 0h 05m 26% 0.33 mi Zone 1 102 - 122 0h 01m 5% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi

Posted from bimlog.com Hours:Minutes:Seconds Time miles Distance feet Elevation Gain feet Elevation Loss minutes per mile Avg Speed minutes per mile Max Speed beats per minute Avg HR beats per minute Max HR calories Calories 00:20:33 1.50 371 331 13:40 07:59 155 173 203 00:02:42 0.24 41 58 11:16 08:03 149 171 24 00:01:00 0.07 28 9 15:17 09:42 151 163 8 00:03:11 0.24 57 58 13:20 07:59 157 169 37 00:01:00 0.05 0 25 20:08 11:19 144 157 7 00:02:44 0.24 46 36 11:23 08:15 156 169 25 00:01:00 0.04 0 13 24:02 08:51 147 161 7 00:02:49 0.24 60 39 11:45 09:50 157 167 28 00:01:00 0.04 0 9 26:26 10:42 150 161 8 00:03:12 0.24 88 43 13:23 09:27 157 173 27 00:01:00 0.09 0 39 10:46 09:01 166 172 11 00:00:53 0.02 50 0 50:57 26:16 158 171 21

Dynamic Flexibility
4miles
1.5 miles @ recovery pace (5.4mph)
4@90secs@5% incline 8mph/2 mins recovery
1.7 miles @ recovery pace (5.4mph)

CLX Push 2 skipped warmup - 29mins

Barry's Bootcamp MS Lower Body Beginner- 12mins

Core Fusion: pilatesplus : thigh & glutes

1.5 miles @ recovery pace (5.4mph)
3x1min @7% @8mph with 1 min recovery
1.5 miles @ recovery pace (5.4mph)

CLX Push 2

Barry Bootcamp Mission Specialist Lower Body Advanced

Yogamazing: Yoga for Knees

Had to really get moving this morning, no time to hit the snooze bar since I scheduled a 7:25am mammogram, I figure out if I am going to be getting my boobs squeezed and not allowed to wear deodorant or perfume I better get it over with early, instead of thinking about it all day.

Dynamic Flexibility-range of motion is getting better and limited pain on left hamstring and butt

1.5 miles @ recovery pace (5mph)
1x1min @ 7%incline-7mph
1.5 miles @ recovery pace (5.4mph)

Barry's bootcamp Mission Specialist Beginners-miss doing this, really an effective quick workout.

Dynamic Flexibility
Tilt Walk -10/side
Zombies - 10/side
Trunk Rotation-10/side
Lunge Walk-10/side
Lateral Lunges-10/side
Forward Leg Swing-10/side
Lateral Leg Swing-10/side
Heel Bounce-20/side

Recovery Run + Hill
1.5 miles @5.0mph
1x30s @10%incline-7mph
1.5 miles @5.0mph
Stretch

3.1miles-36:57 (5.03mph/11:55 pace)

St Malachi 5 miles and Hermes 10 miles both fit perfectly into the training schedule, so I will be signing up for them.