Funny, did Ripped with Hiit Lift it Back Biceps and Shoulders today and I didn't really remember any of the workout, it must have been awhile since I did it. I am still trying to limit my Strength work to 30-45mins which means since I was required to do BBS and also Abs which comes to about 62mins, I did the time saver workout without finishers, instead of the finishers, abs were done instead. The good part about doing the abs workout broken up was that I was able to do them with much better form.



Last week of Runerval 7.0 Workout B, the goal was to keep increasing the distance ran in the 30mins, I am not increasing the max speed which stayed at 7mph (5k pace) the main objective is to reduce the time spent at recovery pace 3-4mph) and get back up to base pace (5.5mph) right away. I felt pretty good with the run and very happy with the progress I made.

Week 1 - 2.67 miles (avg. 11:13 pace)
Week 2 - 2.74 miles (avg. 10:58 pace)
Week 3 - 2.87 miles (avg. 10:27 pace)     so not a bad improvement.

Very cold here but always thankful when no snow or snow when am home or at work only, really hate driving in it.

Looks like I am fighting the virus bug going around, didn't get a good night sleep but feel rested and chugging lots of vitamin C.

Warmup from Cathe's Ripped with Hiit Lift with Legs + the first set of squats using 20# dumbbells, then after that move over to the treadmill started out with 800m @4.2mph then 2x3miles@6mph with an 800m recovery@4mph all at 2% grade. After the run move back to the weight room to continue the Lift workout, did it up to the 20mins mark then fast forward to the stretch section. Even thou the legs were spent, they responded pretty well to the strength workout with cardio blast.

I have been back now to using Pacific Health Accelerade Hydro during my morning double workout and it continue to work great for me, use it during and for recovery and body is responding fine , since I realized I was getting sluggish since all my workout are in the fasted state so this has helped put some gas in the tank to finish strong.

Something about a cold room and a warm body makes getting up in the morning hard, after snoozing the alarm multiple times finally got out of bed 90mins later and the rush begins to get a decent workout in, no time for D2S but we have 6.5 miles at base pace, so started on that, took it slow to start since there was no warmup routine, got in 6 miles before it was time to call it quit and head to work.

Got in additional 2 miles walk with GOTR, 3 more classes and the season is over, beautiful day today to be outside.

Nordonia Duathlon Relay

Even thou I am not ready for this, I decided to team up with Paty again this year to form team SoPo, although we seem to be called team SlowPo. This is a 2.5 mile run, 10 mile bike, 2.5 mile run, the run is relatively flat except for the hill at 0.8 before you tunr onto the bike and hike trail.

Last year I did 8:10 for the 1st loop and 8:23 for the 2nd, I know I am no where in that shape this year, but was going to give it my best effort, goal was just to go under 10min/mile. Mush better weather this year, although it did warm up and that made the 2nd loop hard.

Decided to do this without music, 1st gave it my all and push as hard as my body could handle knowing that it was only going to be for less than 30mins, got the 1st loop at a 8:23 pace I was shocked but while Paty went cycling realized there was only 3 relay teams about 15 last year, so regardless we were coming in 3rd since this was an all male team and a mixed team so I had no incentive to push the 2nd loop except to keep under 10min/mile pace, got it done at 9:57 pace that was close.

This year they decided to separate out the teams and we were 1st in the all female team, well it was only us but not my fault nobody else showed up, got a $10 fleet feet gift card. All my other team members from Grunt girls also placed in their age

group.

Complex + 3

Was expecting to be quite sore this morning since it has been a while since I ran 3 days straight but I guess the Epsom salt soak helped.

This morning was time with Rachael Cosgrove drop 2 sizes, love the warmup in this series, did P3 warmup and complex metabolic..

Using 12kg kettlebell 8 reps each side - 3 rounds

Deadlift
Clean
Front Squat
Push Press

Fartlek
3 miles @ 5.4-5.7 mph with 3x30@8mph sprinkled in

Beautiful day today, even got in some gardening.

Nordonia Duathlon - Sagamore Hills

Really wasn't planning on doing this but this was sponsored by one of my team - Grunt Girl Racing sponsors so we decided to run to support. Since I have yet to get the bike out of the trainer I decided to do a relay instead of the whole thing and kind of wish now I had done the whole thing. I partner up with an awesome team mate Paty who wanted to ride but not ready for running.

Race day we woke to a much colder than expected day, so forget the shorts and tee initially planned and went for capri and long sleeve, this race is 2.5 mile run, 10 mile bike and 2.5miles run. I really haven't ran hard in a while and training has also been sporty due to allergies but oh well this may help jump start the mojo back.

Did the first run at a 8:07 pace which isn't the greatest but not bad all things considered but waiting in around in the cold for the bike leg to finish took it's toll on me and I only manage an 8:37 pace for the second run leg. Great time with my team mates.

Testing Endurance- 8 days

Between life and Aunt Flo haven't been in the pool since thursday.


With the 24hr race coming up fast, I needed to get an endurance sequence going, I know running is going to be hard on my body for recovery so decided to give biking a try.

Goal: In a 8 days period go up/down a pyramid twice, only water during training and no recovery drink during training period. Maintain speed/power as much as possible. No naps , stay active beween training. Keep working out when tired but not through pain. Initial was planning 5 days but since I am biking and not running decided to try for 8 days.

Functional Threshold Power, or FTP is the maximum average power you can hold for one hour, higher is better. MY FTP = 182 from last test

Normalized Power or NP gives you an average power number if you would have ridden at a constant power output.

Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout.

TR = Trainer Road  SP = Spinerval


Day 1: Friday: TR: Tallac-60mins, NP=152 , TSS=69 Avg Speed=14.9

Day 2: Saturday: TR: Tioga-90mins, NP=152, TSS=106 Avg Spd = 14.0

Day 3:Sunday: TR: Clark-90mins, NP=152, TSS=105 Avg Spd = 14.9
                       1 mile all out run = 8:16 pace
                       TR: Goddard-60mins NP=141, TSS = 60, Avg Spd= 14.2

Day 4:Monday: SP Zoot Challenge-42mins, Problem recording on TR, avg speed = 14.7
                         1 mile all out run = 8:57 pace
                          RKS Wrkt #2 = 17 mins

Day 5: Tuesday: SP Sprinting Machine-60mins (made it that) did 1 plyo jump and stayed on bike for rest. Power stop recording 1/2 way what I got for the 30mins NP=134, TSS=55 Avg Spd for total = 13.6 way too much recovery between reps but boy did I need every bit of it.
1 mile bike ride Outside
45 mins walk with DH

Day 5: Wednesday: Ride Fit Warrior-34mins, 1st time doing ride fit and really like it.
                               RKS Wrkt 3 - 28 mins 8kg and 12kg KB

How do I feel - OK, but my immune system is compromised already picked up sore throat and cough so taking vitamin C, slight fatigue and aches but no knee, ankle or IT band pain.

Why am I doing it - Who knows, seem like fun

Hardest Day so far - Saturday, between work and life I couldn't get a workout in until after 9pm and I was already bone tired and just wanted to go to bed.

SP 11.0 - Uphill Grind

What a difference a bit of sunshine makes, woke up today feeling great and on the schedule was another bike/run/strength combo.

Started off with a 30mins fast leg spin (small ring/15) so as to finish watching "Raven", I needed 90mins ride since I swap the 60 for the 90 today and still do SP11.0. Ended up with 7.22 miles with a cadence of 91rpm with an average HR of 144.

Next was Spinerval 11.0-Unphill Grind, this is 55 mins but I did ride for 60 mins especially since I had Trainer Road Free 60mins hooked up. Love Uphill Grind, hard workout but time flies by, 1 legged drill, seat/stand, fast spin all on a big ring/12, quads were screaming but the legs felt great. Ended up with a 5,10, 20 and 30 second personal best times according to TR. Average bike cadence was 64 with a HR of 132, max of 155 for 15.15miles.

The legs felt much better getting off the bike and into a run today, much smoother brick, got in a great 5k run in 29:25, HR average was 149 with a max of 179. I think I was bonging a bit, probably need to consume something because it felt like time was moving very very slow.

Finished off today's workout with Supreme 90: Chest and Back went a bit heavier this time around and decrease the reps to 8 instead  of 12 for most of them.

Great workout, need to pay attention to nutrition since this are pretty long workouts but I do feel fine during most of it and recvoery has been great. Some pain in the right ITB and foot so time for to schedule a massage.

Swimming Fears

Well, I made it to my swim lesson on Saturday after running 10 hilly miles probably wasn't a brilliant idea but I know I will not run nor did I have the time to run after swimming, jam packed day. I still did not get into the deep end but did eventually go half way to the 6ft section and swim back, panic and froze the 1st time in, sat out for 10mins then decided to try it again. My confidence grew in the 6ft section and I was able to swim back and forth a couple of times. After the 1 hr class when back to my swimming pool (the pools are about 15mins apart didn't shower, put wet running top and pant back on and left) since it has no deep end and practice for another 30mins. Swimming with the fins make a big difference, coach said most runners have poor flexibility in the ankles, so using it help build much needed strength. I paid for 5 sessions determine to stick with it for now. It was great seeing all the little kids swimming and having no fear of the water, at some point I will have to get over my fear but I think I have come along way considering I won't even get in the pool initially. While in the 6ft section, I was able to see how deep the deepend really is and how people are gliding across the water and the little kids feet learning to tread water. It did occur to me I need to learn to tread water, since I have never been in a deep end, except when I was thrown in I don't know how and that is probably another source of my fear, what do I do when I get tired and I am in the deep section, right now at my pool since it is left than 5ft, I just stand.
I have been watching some videos at www.enjoy-swimming.com and it has really been very helpful in expalining what to do and what I am doing wrong, oh well the battle continues. Focus is just develop a stronger/better kick so I can get through the length of the pool without stopping, then work on breathing.

Recovery

My running schedule called for yoga or pilates yesterday and this is rest week/do your own thing on the cycling schedule according to Coach Troy while we wait for the last phase in the Super6 program. Woke up yesterday with very tired legs + pain in my right foot again and I kept on telling myself I need to run abit or bike then it became maybe go to the gym to swim to work the kinks out but the schedule didn't call for either of that so actually for the first time in a long time stuck with the schedule and just did yoga last night. Did Yogamazing 389: Yoga for Bed which was just perfect to stretch everything out and calm the mind.

Woke up this mornign well rested and feeling better, legs were still quite heavy and sore which is to be expected due to running in ankle deep snow on Sunday. On the schedule for today was 45mins recovery run then bike and strength. I did about 50mins on the treadmill since it took almost 30mins for the legs to feel ok and the heart rate to stay under control, HR kept on spiking at 180bpm so I will walk a bit to get it back down to the 130s based on the pace I was running I expected it to be low. After 5 miles got on the bike and just did some free cycling while watching Mission Impossible, legs felt much better and HR stayed low, 45mins later got in abot 10+ bike miles and called it a day.

For strength today, it was Cyclo-core 2.0 Endure, this really felt great, yoga + slow strength training I started out with 8# dumbbells but once I realized this was going to be a slow count 4 down, 2 hold, 4 up I iincrease the weight to 20#, I think for the next time I will go to 25#.

No pain in the right foot today, happy about that, so glad I paid attention and took the 1 day off. Not sure if i am going to make it to the pool today again, not really doin gvery good on the 3/week swim. oh well

Spinerval 42.0 + Run

Was a bit tired this am, since I went to bed later than expected and for some reason had a wired dream that woke me up but I couldn't remember a thing. I dally in bed until about 4:45am then eventually got up since I know I have a 2hour workout planned.

I wore my Skirt Sport Cruiser bike girl skirt for the first time today, got this in a sale since I believe the Pow print is discoutinued. It worked out great, right thigh length (hate when thigh rub against saddle because the length isn't long enough, real problem when I get sweaty), waist was perfect and the leg didn't ride up while riding, actually didn't think about it at all while suffering, so 2 thumbs up.

Spinerval 42.0 - Quads on Fire, this was my first time doing this workout even thou it has been in my collection for over a month, well not sure am going to be jumping to do it unless coach request it, quads were definately on fire. I am still using trainer road to track my workout and I think this is what made this even more fun :), I picked the 90mins free ride form TR and so was able to see the %power off my FTP, ride was 80-90 of FTP and based on the test I did at TR my FTP is currently at 166. Workout was 2x12mins, 2x8mins, 2x6mins and then finish off with 3x1min all out. The workout can be seen here.

After making sure the kid got off for school okay, got on the treadmill and did a steady 5k run.

I have been using Pacific Health labs product for training and recovery, I love the Endurox R4 in vanilla, great for making my recovery breakfast smoothie with some frozen fruits, coconut manna, almond coconut milk, unsalted almond butter and nutiva hemp shake.

Last Work of 2010

so bring on the celebration before the 2011 training starts :)

Took Wednesday and Thursday off from training due to jet lag and fatigue, even though I was still dragging today kind of felt I needed to get a run in especially since the weather was so  beautiful. 50 degrees in Ohio in December is incredible so you kind of wonder was is yet to come. Once  I was dressed and running I felt great, but by mile 3 started having problem with my right mid foot from the shoe I am wearing so even thou this was a style that worked for me before the new update is not working so I have to give the shoe up before I damage my foot again. Right now have some KT tape on it.




After the run finish up with one of my favorite leg matrix from Alwyn Cosgrove

24 bodyweight squats
12 lunges on each leg
12 jumping lunges on each leg
24 jumping BW squats          do as fast as you can, took a 2 mins break then repeat.

3x12 pushups on my toe
2x50 mountain climber
2x50 bicycles

2010 was an incredible with so many ups and downs but here is to a great 2011


Wishing you all the very best life has to offer in 2011.

First run of the year

Finally, was able to get out to run today, only one mile but it was better than nothing, I didn't have to stand by my window envious of all the runners going by. I wore my new Newton, purchased at the Columbus Marathon, the hip held up okay slight twinge a couple of minutes into it but it worked it self out, the heel was fine during the run, a little pain when done but nothing like it use to be, now iced and back in the boot. Next run Monday, didn't wear a watch or Garmin, just ran for the fun and pure pleasure of it.

Life is good.

Birthday Workout

In honor of turning 42 today did the following, no rest in between

Dynamic Flexibility

0.42 mile run (4-5.3mph)

42 Double Kettlebell Swing-15#

42 backwards lunges (21 per leg) - 42# barbell

42 Double kettlebell Clean - 15#

42 Squats - 42# Barbell

0.42 mile run (5-6mph)

42 pushups on my toe

42 firecrackers (restricted lateral move) - 21 each side

42 Miliatry Press - 15# dumbbell

0.42 mile run (6mph)

42 Burpees

42 secs plank

42 secs side plank hold (42s for each side)

0.42 mile run (6.5mph)

42 mountain climbers

42 sumo squats - 15# Dumbell

42 Russian Twist - 15# Dumbbell

0.42 mile run (6.5-7mph)

42 Deadlift 15# Dumbbell

42 Hammer Curls - 15# Dumbbell

42 Ab Crunch on Stability Ball

Stretch

Total Time 53:13; HRavg = 129

Love this quote:

Don't just count your years, make your years count. - Ernest Meyers

I am truly blessed to be where I am at this stage of my life.

I spend 21 hours at work yesterday and was amaze at the following, I wasn't tired, sleepy or out of it and no caffeine either. I was moving around quite a bit continuously up and down stairs and was expecting myself to crash or lose focus but it never happened, no junk food either I packed enough healthy food and snack . Got back home at 4am, slept till 6:30am and got up to see the kids before school since I basically didn't see them all of yesterday. The product result wasn't as I was expecting so unfortunately I may have to do it again soon, this is a really big business opportunity for my company, so there is a lot of pressure to get it right.

Today's workout;
ICycle Interval on Spinning Bike, this is really good since it included both speed and hill interval.
2 miles at 19:56 this may be the best for now until I build my base back up properly, then will try for the 18 mins quest. Total miles ran was 3 miles.
Yogamazing: Yoga for butt and thigh

Still on the 18 mins quest, which is looking more unlike as the days go by. Warm up with the 300 BW workout in ____ probably my fastest so far, then on to the treadmill 2 miles in 20:30 not the fastest, ended up with 3 miles total. Did 5x30 secs @9mph my legs actually felt better but my body object.
Working another 16 hours tomorrow to get in a special experimental charge, not sure if I can get a workout in, maybe I will take my 12kg KB to work, got to do something to kill the time when everyone leaves.

After a good night sleep, woke up late but got up none the less to continue my 2 mile in 18 mins quest, did the 300 body weight to warm up, I really think it is a very good challenging warm up before running. Did 300 in 9:07 not my best time, then off to the treadmill,well today's time was 20:23, 18 mins is definitely a lofty goal but I will keep working at it. After getting to the 2 miles continue on with 4 additional miles to make it 6 total. Did 25 mins on the bike to flush out the legs and finish off by doing Mari Winsor Dynamic Sequencing on the Superme Pilates.

It was snowing when I woke up at 4:30am and basically haven't stopped since 12 hours later, it looks beautiful outside as long as am looking at it from the comfort of my home. I decided to take a vacation day today instead of going to work and my decision was easily made when they started talking in the news about icy condition in Akron after all the snow the had overnight and people spinning off the road.

300 Workout but forgot to time it
2 miles 21:21, it is really going to be a big challenge to get to 18 mins
55 mins on the spinning bike using IClimb Core Conditioning, stayed on the bike instead of doing the core routine since I did abs last night.
Yogamazing : Yoga for Runners

After getting to 2 miles with week 1 program of the Personal Running Trainer, I started week 2 today, after doing Barry's Lower Body Fat Blaster. I knew week 2 was harder just decided to try the ignorance is bliss concept well it didn't help much, am sticking with the 7mph as my running speed and resting starting from 4mph, so for week 2 the program is now

5 mins warm-up
4 x 90 secs run with 90 secs rest
5 mins cool down

The goal is still 2 miles but unlike the last time while I was trying to get to 2 miles in 20 mins, so the lofty goal for this one is to get to the 2 miles in 18 mins, it took me 23:23 mins to get to 2 miles today. My leg and hip felt fine but running 7mph for 90 secs was a lot more tasking than doing it for 45 secs, I needed the whole 90 secs walking at 4mph just to catch my breath before the next challenge started, I pushed the last challenge to 120 secs but was too winded to do anything with the last 5 mins, definitely have room to grow on this one.

After the run, did 25mins of Spinning using week 1 running program, was actually quite fun then 20 mins on the stepper and then finish off with Candace Grasso Stretch and Relax program.

Took the day off today so I can spend some time with the kids, they had the day off due to teacher in service, so got a lot of things done including applying for my US passport which is one of the things on my goal to do list before the end of January, the FAFSA form for college was also completed.

I did it

After doing Barry Fat Blaster Lower Body this morning, I got on the treadmill to tackle getting to 2 miles and I got there today and felt great :), no pain in the hip and minimal pain in both knee, boy it felt good. First 2 mins of the warm up was at 4mph and the rest at 5mph or above, after the 5 mins warm I never dropped below 6mph, so the next 15mins was 6mph or above with 3-45 secs at 7mph and 1-60secs @ 7mph. Keeping myself above 6mph was more mental than physical. Getting stuck in a 4 hours meeting at work wasn't a good idea, since my left leg got stiff but I eventually just got up and got in a stretch in the restroom and that helped a lot, now to see if I can maintain it for the next scheduled 4 runs left for the rest of the month.

Frank-Thank you

Picked up a new gateway laptop, since Walmart had one on sale for less than $500 and it was perfect for what I needed.