I took yesterday off as a complete rest day, my body needed it so I listened.

Today was Ripped with Hiit Chest, Shoulders and Triceps with abs no finishers so this comes in about 40 mins which was perfect, this workout is so much harder without the finishers, because it means 3 workouts, 10 reps/3 sets for each body part then abs instead of doing finishers after each workouts. The killer was plank jack workout after doing triceps, never felt my hand shake so much, not sure how I got through without face planting.



Last round with Team Clydesdale and Runerval 1.0, I wasn't expecting any improvement on this since I was already at max with the way I want to run it but can only tweak it by not dropping below base pace or increasing base pace which has a down out if getting too tired and dropping down after a hard interval. I did feel pretty good doing this but the weight workout really kicked my butt.

So how did I process with Runerval 1.0 (35mins)
 Week 1: 3.29 miles (avg pace 10:38) 
Week 2: 3.34 miles (avg. pace 10:29)
Week 3: 3.35 miles (avg pace 10:26)        not too bad at least headed in the right direction

My mileage is quite low for marathon training and I really need to kick it up for the next 5 weeks to stay on track but love how my body is feeling although right now weight is not bulging but body is getting firmer.

Am trying to keep the same Runerval workout for at least 3 weeks just to work towards speed improvement, am probably not going to be 100% ready for New Orleans since am doing fun hard works but not necessarily going long, with the next race being a marathon and not a 5k or 10 k it may not be the best of ideas but training through the winter requires fun to combat all the dull dreary days.

After Cathe Low Impact Hiit, I did the 2nd scrambled which mixes LIH #2 1st part and the LIH #1 2nd part, it really is fun to do it this way, I do think I am beginning to hate dixie cups, what torturous little demons.

For Runerval today, repeat of 1.0 with team Clydesdale, doing intervals 1, 2 & 4 @ 5k pace (7mph) and 3 @ base pace (5.5mph) this was a hill workout , goal was to reduce the time I stay below 5.5mph, today wasn't too bad, form was good, last interval was a struggle but doable. Last week's total mileage was 3.29 (av g pace 10:38) this week 3.34 (avg pace 10:29) so moving in the right direction. I have no intention at this point to run faster than 7mph, I will just be pushing to improve time at base pace, max base pace for training is 5.8mph so I have plenty of run to grow.


One of my Facebook memory was a picture I took when I went to Houston in 2012 for the marathon and got a chance to watch the Olympic qualifying race, this was my first out of state race and I think it still remains one of my favorite, the finish was just so well done you feel like a rock star. I still have my Brooks Cowboy hat, too special not to keep.

No more talking about sleep but I know it is getting better, funny that all the podcast I listened to today all talked about the importance of sleep, considering the fact that I listen to a variety of podcast with 99% having nothing to do with health and fitness.

Finally beginning to see the needle move in the right direction to get rid of the holiday weight, so on to today's workout. Cathe Ripped with Hiit Lower Body Circuit, I think am enjoying the timesaver workouts more since I can go heavier or push a lot harder because the workouts are short.



I debate if I have enough time to get my run in but know I probably will not to it after work, unless I find someone to run with, so even thou I will be later than I want for work , I decided to do the run anyway.I picked Runerval 1.0, am not sure Coach understand what what an easy workout is but this is one of my favorite and since I know what my training pace are I know what to do and not ramp up like Coach says but follow the guideline of what he is doing.

6 mins warmup - stayed at base pace 5.4-5.5mph
3x1mins/1 mins recovery - Marathon pace 6.2mph/2% grade with recovery at 5.5mph/2%grade
2mins recovery @ 3mph to towel down then back to 5.5mph
3x1mins/1mins recovery - Half Marathon Pace 6.4mph/2% grade with recovery at 5.5mph/2% grade
2mins recovery @ 3mph to towel down then back to 5.5mph
2x45secs/45secs recovery - HM pace 6.4%/3% grade with recovery at 5.5%/1% grade
Cool down to 35 mins, even thou the cover says 45mins it is only 36mins, written program shows more than what was done. This is another great workout and I wish Coach will do some newer workout instead of just new spinervals only, with the new spin bike and putting my bike on the trainer I should be able to start getting back into spinervals also.

Great start to the year.

Still struggling with the early rising thing, but doing much better, part of the problem is the waking up earlier than expected and being unable to go back to sleep until much later. Last night woke up at 2:30am for no reason what so ever and was unable to fall back asleep until after 3:30 so didn't get up until about 5 which after all the morning ritual got me into the basement about 5:30, oh well, keep on trying.

Today was Cathe: Ripped with Hiit, Lift it Hiit it Legs + Runerval 7.0 Workout B

Lift it Legs is a long leg workout but things more fast and it is a great combination of strength and cardio, with this being Cathe that means so plyometrics also.



Runerval 7.0 , I wanted to try some 5k pacing so knew this will be perfect, I think it is slightly easier than 6.0 workouts

This is a straight forward workout 5x90secs with 2.5mins recovery@base pace, I did the main workout at 7.0, 7.1, 7.2, 7.3, 7.4/2% grade with recovery dropping between 3-5mph@1%. I felt pretty good and was able to keep good form through out the main set which was why I was making sure I was fully recovered, the 90secs was perfect not sure I could have gone any longer at that pace.

Contemplating what to do this weekend, a chance to run a 50k route for what ever distance I want, I need a decent long run, really behind on my marathon training.

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.

Ripped With HIIT Upper Body Hiit Circuit, Cathe was breathless which means I was doubled over, I was pouring sweat during this workout but got through it, I was surprised I wasn't in pain upon waking this morning from all I did yesterday and I got up early too but I do have to say my body is in complete shock, no alcohol, chocolate and working out oh my.







Then after Cathe's torture while not pay a visit to Coach Troy, so busted out Runerval 6.0 Wrkt B which is 4x4mins with a 1 min recovery, 1st 4 mins was tough but then got in a groove and felt great, stil kept the pace at Marathon pace but took the speed up 0.1 every minute instead of the incline that was set at 2%.

Quick shower and change then off to the eye Dr. with son #2.

Feeling accomplished. Hair back to golden brown about bleaching it yeaterday.

.

Woke up yesterday with a twinge/pull on mu left side, it hurts quite a bit and all I did was stretch, due to the pain and the fact that I am lacking in rest days, I decided to take yesterday totally off, it did get slightly better as the day went on but not totally.

It felt much better this morning but I can still feel it so decided to go ahead with my workout and shut things down if having problems. On the schedule was Chalean Extreme Push 3 and Speed workout, I also had to be at work early to interview for a new Engineer/Planner position since my current one just quit, oh well.

Push went great, I think I like this series just because am able to go heavy and reps are 6-8, focus was on chest, back and legs.

For speed today, of cause I have to hang with Coach Troy, he seem to be able to get me to do things I always think I am not capable of. Using Runerval 6.0, I decide to tryout workout B which is 4x4/1 min recovery, this was suppose to be 10k/5k pace but I did Marathon/Half Marathon pace instead.

This workout was quite fun in a Coach Troy's sadistic way so

2x4mins @ 10k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

What I did

 2x4mins @ Marathon pace 1 min 2%, 2mins -2%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 1%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

For the last 4 mins routine I pushed the pace to 5k pace and held it for 30secs, I was doing recovery @3mph, but was able to go back to base pace 5.5mph for the cool down.

 My form felt pretty good on this, even thou I was working hard I felt in control, maybe after 2 weeks will be able to do HM/10k instead and start slowly bringing it up.

Had an early work meeting today so had to modify my workout, oh hell who am I kidding will have modified anyway, although the modification still kick my butt.

Started things off with Chalean Extreme (CLX) Lean, I think the lean phase is my least favorite, slow, heavy and 12reps just kills. Today's focus was on Back, Shoulders and legs, compound moves with quite a bit of 1-legged combos. This clocks in about 39 mins, one of the longest.

So the modification, schedule calls for 5 mile tempo @ slightly slower than marathon pace (5.9mph) but that sounded boring so decided to hang with coach Troy, since I was short on time, only had 30 mins ended up with Workout A in Runerval 6.0.

Workout A calls for 3x6mins@10k pace @ 1%, 2% & 3% incline with 1 min recovery, of cause by now you know am going to adjust it, what I did 3x6 mins @ Marathon pace @ 2%, 2%, 3%. This was a no frill just get on the treadmill and get it done kind of workout, this was hard. Felt really good when this was over, the last 6mins@3% grade was a struggle, but I did recover quickly to be able to get back to base pace for the cool down.  I think I said this before if I can hang with coach thought the winter I will get my speed and more back.

Made it to work with 2 mins to spare.

Still struggling with getting to sleep on time, being menopausal sucks big time, when I finally fall asleep go to the very covers off, shivering, covers on, fetal position, ahh oh well

In order to keep Fall/Winter training interesting, I decided am going to use the Runervals for the Speed and Tempo workouts, I also think they will be more challenging/Fun (in a sadistic way of course) than me trying to do 12x400m

This is what am thinking

Speed:
1.0 - Easy Intervals (Never quite understand what is easy about it, just as nasty as the rest)
3.0 - Cheetah Fast (I think the name says it all)
6.0 - Timesaver 1 (3-30mins Threshold workouts )
7.0 - Timesaver II (2 - 30mins Speed Workout)

Tempo/Hill:
2.0 - Treadmill Tempo (This one is just pure torture)
4.0 - Up, Up & Up (You know what this means, Hill Repeats)
5.0 - 10k Strength Builder (Mile Repeats)

So for today's workout, after doing ChaLean Push #1 ( am having to lower my weight due to my right forearm failing) instead of the 12x400 Hansons program called for did Runerval 7.0 workout C same as last week instead. My form wasn't great last week, so instead of using the Half Marathon pace, I decided to use marathon pace. This workout is 6x2.5 mins with 30secs recovery, after the initial 1 min at 6.4mph, then I jump to the HM pace with 30 secs to go, jump to 10K and the last 15 secs at 5k pace. This felt much better and I was able to have a much better quality workout, this seriously kick my butt.







Heading to Orlando next week and noticed a Half Marathon close by, it's tempting but not sure about and I also hate the idea of $85 for a HM when someone paid $45, still mulling it over.

Christmas 2006 in Orlando

Got my Runervals yesterday and decided to spend some time with Coach Troy today.

Started off with Chalean Extreme (CLX) Push 2 this I like only 8 reps and not compound moves, just straight heavy lifting then Runerval 6.0 with Coach Troy, this was suppose to be 5k intervals but since am just getting back into speed that will be a recipe for disaster so did HM pace instead which still kicked my butt since I have only been running base pace

Program was WU - 6x2.5mins @5k pace @1%,2%,3%,1%,2%,3% incline- CD Recovery was only 30secs just in time for my treadmill to get here and then have to cruise right back up

What I did - WU - 6x2.5@HM pace which is 6.4mph@2%, 6.5mph@2%, 6.6mph@3%,6.6mph@3%, 6.5mph@2% then for the last one started at 6.4mph@2% then every 20secs took it up 0.1mph until I got to 5kpace (6.9mph@2%) then held it there to finish ( a whole 30secs ) - CD  Did recovery @3mph, there wasn't that much of it because by the time my treadmill got to 3mph it was time to go right back up

This seriously hurt in a good Coach Troy way, I struggled with the pace but it was doable. There are 2 other workouts on this DVD a 10K (3x6mins) and a Mixed 5k/10k (4x4mins), goal is to slowly work my way through the program.

The schedule called for mixed intervals today and I decided to do this on the treadmill using Runerval DVDs, it makes it easy for me to have a better feel for the pace. I started out with Runerval Irongirl Workout A which is for beginner (am not really sure Coach T knows what that word means) I kept my pacing true to Brain Training for Runners assigned pacing instead of going crazy with Coach, after warming up doing the usual striders,
1st set was 3x1min with 1 min recovery - HM pace/2% incline , 2 mins base pace,
2nd set 3x1min with 1 min recovery - HM pace/ 2%, 2%, 3%, 2 mins base pace,
3rd set 3x1min with 1 min recovery - 5k pace/2% incline, cooldown - 30 mins total time.

Since am quite warm, skipped the warmup from Runerval 7.0 Workout C,
 4x30secs with 90sec recovery-All out pace/2%,
4x1min with 1 min recovery-3k pace/2%,
2x30sec with 90sec recovery - All out pace/3%- cooldown - 25 mins total time



Finish up with 26mins of yin yoga from Mark Laham yoga found on youtube short and to the point.







Had a great time at work, love working on new production projects, after work met up with Shelby at Silver Lake for some plans, I really wasn't planning on running 8 miles with her but felt good some fatigue wards the end but I felt good, did the last 4 faster than the first 4 so also happy about that but all at base pace.



This was a nice progressive run

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.

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.

Oh have I missed Coach Troy and his sexy shorts, I really need to get back to doing his workout on a more regular basis. I love how his program pushes me just to do a little bit more.

Today just to test out the legs for speed and hills, I did Runerval Iron Girl workout #2 (Intermediate)



After the warmup there was 3 sets of workout

Set 1: 5 mins long, speed 6.2mph incline starting @ 1% increasing every 1 min, I started at 2%, so first 2mins were at 2% Recover 4mph

Set 2: 4 mins, speed 6.3mph incline starting at 2% increasing every 1 min. Recover 4mph

Set 3: 1 min ON/1 min OFF, 7.2mph @2% and 3%

Then I finish off the run to a 5k running at 6mph

I felt pretty good, I have missed the speed and can't wait to get back to it, back of this run today was to push the body a bit and see how it bounce back because of the 5k this weekend and I know I was going to have a very busy day at work. No issue getting excited can't wait to see what my body can't do.

Taking a half day tomorrow and heading down to Cincinnati after my Athena Luncheon, could have skipped it but I love being in the company of all this powerful women and it is only once a  month.

Still not doing a good job of getting to bed on time so last week's training not on schedule.

 Thursday: Early morning chat with my sister, meant not much time to workout, will not trade the time with her for the world so adjusted the schedule instead of a 8 miles tempo run, did part of Runerval 2.0 Treadmill tempo with Coach Troy, more challenging than what I will have done on my own.

Friday: After a restless night and a early wake up from work, had just enough time to do Cathe Low Impact Hiit 2

Saturday: Before taking my son to the Dentist, felt the need to revisit Runerval 2.0 for a complete redo, so that was what I did, got in 4.5 miles then after the Dentist did Cathe Lift it Hiit Upper Body Circuit before heading out for Christmas returns.

Today: Met up with 4 other TORN ladies for a trail run, the intention was to do 2 of Bill Bad A$$ loop but there was so much snow on the trails that I didn't think I was getting a decent run, love the snowy trail run but building leg strength but one loop was enough for that, so 2 of the ladies and myself decided to do a quick 3 miles on the road, that was a great decision

Legs felt really weird switching from the snowy trail to the road, took a while to get them responding but we kept a very good pace which I like despite how tired the legs were and the calves wow hurts. Weather was perfect and all the gear worked, including my new Lucy Winter Warrior Skirt tight, the ankles may be sore tomorrow.

Run #1


Run #2

Saturday, Shelby and I got to our run destination and decided going out for a run was going to be worthless, it was raining but since the temp was only 29, it was slick everywhere, we could get the run in but it will be us going for quantity and not quality, not worth it to me to do that.

So came back home and did Runerval 1.0 hanging with Coach Troy and The Clydesdale, I find it interesting that Coach calls this an easy workout, did most of the workout at the 10k pace and even for the final challenge instead of holding at base pace did 5k pace instead. Before the Runerval workout did, D2S P2 RAMP and Timed metabolic workout .

Then it was time to make a quick stop at my sister's place for her birthday party before heading to downtown Cleveland for an event at the Westin and an overnight stay.

Sunday, went looking for the Westin Fitness Lounge, I know they have been upgrading and emphasizing the important of exercise and sleep and great Fitness Lounges, well had to say this did not disappoint, probably the best hotel gym I have seen and I was like a kid in a candy store playing with all the toys and then when I found out I didn't have to check out till 3pm went back down after breakfast and nap for more fun.

Jacobs ladder is one of my favorite equipment and not found in too may places so extremely excited when I saw it and nobody was using it, oh I was in fitness heaven.

Very cold today, with the wind chill we were down to -3, just too early in the season for this, I cancel our Tuesday after work run, training for a 5k and running in that kind of conditions just don't go together, especially since my 5k is in Florida.

First workout today was Drop 2 Sizes P2 RAMP and Timed Metabolic, a quick challenging working 40 secs of work and 20 secs rest, 5 exercise 3 rounds

Kettlebell Swing -16kg
Side Lunges -10#
Dumbbell Row - 15#
Back Lunges with shoulder press - 12kg
Thoracic Stretch

Then back again to Coach Troy and Runerval 7.0 workout C, did so much better today on this workout

warm with 3 - 30secs @ 7mph striders
4x30secs@9mph/2% incline with recovery @ 90secs @4-4.5mph/2%
4x1mins@8mph/2% incline with recovery @ 1min @ 3mph/2%
2x30sec@10mph/3% incline with recovery @ 30secs @ 3mph/3% 
Cool down

After work since there was no run did Exhale Cardio Sculpt Week 2 Day 1, this is such a good DVD that has lots of well rounded routine.

Ahh more snow over night and it was still snowing when I got out of bed and all the way to work.

Workout for today, even thou all I wanted to do was curl up in bed and stay there.

D2S P2 RAMP + Complex Metabolic, this was a great 23mins routine, the workout for the complex was nice and I was able to use 15# dumbbells

8 reps each - 3 rounds
Reverse Lunges
Romanian Deadlift
High Pull
Squat to Push Press

Then off to get torture by Coach Troy, I know this workout will make me stronger but boy are they kicking my butt, today was Runerval 2.0 Treadmill Tempo.

I kept the workout pace at 7mph and varied the incline as instructed by coach just not there to increase out of this pace unless I start at a lower base pace, at which point I will feel like am wasting my time.

Tomorrow is suppose to be very cold, may break the record of 10 degrees, look like it is going to be an interesting winter, 2 snow storm and record cold and this is only November.

Placing for the trip to Paris for the marathon has serious started, now that I have Thanksgiving and Christmas out of the way. Plan is to fly to London to see my brothers, take train from London to Paris, take train from Paris to Nice after the marathon then fly back home from Nice, using mainly points to book hotel and flight.

We keep our fingers cross for Berlin