Took the day off from work today since we are now have a use it or loose it vacation policy, weather was perfect at 63 degrees and Shelby was also off, what to do but to head over to our favorite palce to get in some miles.

Egbert was peaceful and there was quite a bit of people out including a mountain biker, the run was challenging due to the speed work yesterday and the trail hill run on Saturday but we still kept a pretty good pace including doing a negative split.

Happy Thanksgiving Everyone , hope it was a great one spent with family and friends. had a great time with my Sister and her Family, it was wonderful spending the day with them since the last time was 2011, normally out of town with my Husband's family.

The day went pretty good and the eating wasn't too bad and we got a decent amount of workout in, the weather was beautiful which made it easy to get out and get a run in. Woke up got the turkey going in the oven and the mean greens going on the stove and went out for a 5 mile run, I felt really good on this run and decided on a progressive run, I dressed way too warm and was burning up by the end of the first mile but the blowing wind kept the chill on in some areas.

The plan was to do 5 miles by mile 4 I was running straight into the wind and the deal was if I can make it back to under 10 min/mile once I make the turn away from the wind I can run home and not worry about getting to 5 miles, did mile 4 @ 10:09 and mile 5 @ 9:34 so call it done at 4.8 miles, although I probably did 5 miles since I started my GPS later in my run due to no signal.

Got back home peeled and put potato on stove and sweet potato in the oven and went over to the basement to get in Xtrain Cardio Legs due to time and I was also getting tired, decided on the Timesaver Workout 7-12 routine, this is pretty hard since it is mainly step but was able to hang in there till the end.

My Sister, her son and I, 2011/2015

Friday, I was off from work so was able to meet Shelby for a run and was happily surprise to Sheila join us for a trail run since I know this is not her favorite thing to do. We picked our favorite spot Egbert, not sure Sheila understands why we love it since she is a city girl but she did great and we even went further that expected, weather again was just perfect.



Skipped the extra cardio on the schedule today since I was feeling run down, DH has been coughing and sneezing keeping away from him as much as possible.

Only made it to Michael's and JoAnn Fabrics to pickup some stuff with their 50% coupon, no other Black Friday shopping can't think of a single thing that will require a early morning stampede.

Akron Marathon #4

This race just never disappoint, I love everything about it, from the expo to the volunteers and all the beautiful people of Akron that set up aid stations in the front yard.

Met Shelby and Sheila at the Expo on Friday, this was a quite one since I really do not need anything but did buy a Honey Waffle since am out and got my left heel taped by Dr. Leo's office, it felt so much better and no issue during the race.

After work went to wine tasting at The Market place, then pizza and fried chicken it was early to bed, I slept like a log and woke up even before the alarm at 4:20, some butterflies in my stomach since I have really never paced anyone through 26.2 miles but just always did my own thing and let race day determine what happens but looking forward to pacing Shelby.

Perfect racing day, weather and crowd,

 

Lets do this, I love the new course I know people thing it's hilly but then that is the beautiful of Akron, but I love that the second half is in the city and not in the middle of nowhere so we got crowd support when we needed it.

Things didn't go according to plan, Shelby started having knee issue about mile 2, we was a trooper and got to mile 16 but I was concern about doing too much damage so we switch to a run/walk this gives her time to stretch out the ITB and move the pain out of her hip. Most people make the mistake of running harder and faster to get it done but unfortunately by mile 22-23, you may come to a complete stand still with the knee locking up, I really wanted to prevent that I know we can finish if we do a fast run then a slow walk, been there done that. 

For the run walk I love doing a 0.8mile/0.2mile ratio but the trick is to run till 0.6 then walk to 0.8 so that when you get back running you are clicking off a mile so it shows forward progress. We started out with the 4:40 pace group and Pacer Brett was great and with the run/walk we finish at 4:41:53 so we did pretty good. Had a great time with Shelby, I know it wasn't the race she was expecting but getting the bad one out of the way well it can only get better from now on. We both finish feeling great some stiffness but not walking backwards or funny, so on to Detroit.

So this complete the series, I really had  a good time doing all 3 races, love that the courses were different and experience unique.

#runakron #burnrubber

What a difference a good sleep and perfect frame of mind makes, I woke up this morning feeling like a million $, who else to spend the day with but Cathe Xtrain doing Cardio Leg Blast , in order to maintain my million $ feeling I did a premix Routine 1-6 instead of the whole 13 + core then off for some Sufferfest, Brain Training For Runners called for mixed intervals but am at the I got to have fun to continue training phase which translate to spending time in Sufferlandria, did Steamroller which is 13 intervals at various time, pace and recovery time, longest was 4 mins and shortest 10secs with recovery time going from 1:45 to 30secs, pacing going from agony (10mph) to HM pace 6.9mph. For some recovery was so short my treadmill didn't even get to the recovery pace before I had to go back up. It felt good and I love watching Mo Farah run, so graceful.







After work was 6 miles with Shelby at the Meadow loop, nothing spectacular we were slower than normal but we got it done and one more in the books.



Life is good, waking up feeling like a million $-priceless

Monday
Early morning meeting meant a shortened workout, since I am realizing I do need my beauty sleep and no matter how early I get to ,sleep does not come even those I am quite relax and calm, using it as meditation time which help quite the mind and short it down for the day instead of going through next day's to do list and goals.  All I got in was 4 easy miles before having to rush to get ready for work although scheduled called for 9 miles, oops

Tuesday:

Kelly Coffey Meyer Slim Sculpting Swing + Lower Body Workout, been a while since I did kettlebell swings used the 16kg bell, great workout due to the reps, hard to go heavy which isn't the focus of the workout.



After wards the mixed intervals Brain Training for runners program called for 3k@HM pace, 2K@10K, 1K@5k pace and 800M @3k pace, I was off on all of them not by much but the rest was really short at 90secs, just enough time to take a really deep breath.

 After work was some miles with Shelby, boy was it hot and humid big difference from last week, we went to the Meadow loop in Munroe Falls I think this is a favorite location for me since it is a 2 mile loop with multiple running surfaces, grass, dirt, asphalt, wood and the scenery is nice. We really were feeling it but talked ourselves from 2-4 then 6 before calling it a day. Today was also my first encounter with a snake on this course and I think we scared each other.


Life is good, no heel pain after this run.

Blue Line Run

Friday:
Left heel is much better but with a twenty miler on Saturday decided to spend the morning with Travis instead doing Yin Yoga, I always love the way I feel after a session of Yin and Travis is just one of the best love the sequencing.  



Saturday:
Not really the best of preparation for a 20 miles run with a 12:30am call from work which meant I couldn't get back to sleep and the alarm went off at 5:30am which I snooze till 5:55am with a bolt leap from bed since I was going to be running late, well made it just in time getting there are 6:56 for the 7am start. Nothing says fun like hanging with almost 500 of your running BFFs and it is not a race, Shelby found me with no issue and we were off together after a quick stop at the restroom.

My plan was to take this easy, no point beating my self up, suppose to be base pace not marathon pace so had to reign Shelby in a bit to keep the pace easy. Love the new course, I find it interesting people are complaining about the hills in the first 12 miles which to me where easy, gentle and rolling compare to slamming in a big old uphill grind at mile 17+ of the marathon, after running 5+ miles on the flat boring towpath of the old course. I love that the new course have a great support for the last 10+ miles of the marathon when it is most needed, I can't wait for race day, I think this is going to be interesting not to just keep things moving this is when the are we there yet mentality start and I want to stop training.

Thanks to JK for picture

 We are so happy to be done

Feeling better after a haircut/color and shower, now for some food with my visiting niece. Heel feels tight but not too painful.

Sunday:
Feeling better and refresh, very minimal heel pain decided on some spinning and heavy weights to workout the kinks, just what the body needed.

Started things off with Global Cycling 20 mins Burn Fat Fast Workout



I really enjoyed Kelly Coffey Meyer Muscle up the shortened total body workout that I did Friday so pulled it out again for today's workout.

Grateful for another day of being able to do what I love doing, Life is Good, count your blessings.

Not a very restful night sleep which made for a late rising so day 2 of no morning run, not really sure why but had no problem with the desire to do Cathe Ripped with Hiit Plyo #2 even thou it was on schedule for tomorrow not today oh well.

After work I did meet up with Shelby for 8 miles at Silver Lake Bike and Hike, much cooler weather even wore arm warmers, and nice to see that we ran the route faster than the last time we were here, I felt pretty good even on the last nasty hill.





Noticed a twinge in my left ankle again so going to spend some time massaging and taking care of it, don't want it getting any worst.

Life is good, love the cooler weather but hate the darker mornings

Goodyear Half Marathon Run #2 in Akron Rubber Series

This was a 6:30am start, with the parking logistics, we were advised to get there by 5:30am which meant getting out of bed at 4am since I was an hour away. Plenty of parking space but getting to it was a problem, 3 separate roads feeding into a narrow street to the parking garage cause some delay, so race start was slightly delay but no worries. made use of the porta potty then need to find Shelby to make sure she is where I want her to be which is behind the 2hours pacer, most pacers run too fast and then slow down to correct to get the average pace/mile so if she can stay behind them, she will only have to work very hard to pass towards the end to get under 2. Chasing the pacers help keep your mind off the pace and keep it somewhat like a game.

For me I had no plan going into the race, was just going to run by feel, I started out fast but then realized that it was hot and humid and I don't care what my time is so pulled back and then started having fun. There were so many older couples out in front of their homes along this route, this may be the first time for a race in this neighborhood so they seem just as excited as we were, so it was nice to pull back and greet them, thanking them for being out. Also many people were stocked in traffic and I also greeted them and apologize for the delay, it is amazing how people's mood change just from that little gesture. I was little Miss Sunshine and my fellow runner's were wondering why am so happy since it was hot, humid and course was hilly but I can't change any of the 3 conditions so I may as well enjoy myself.

It felt like the blimp was following me throughout the race, the 1.5miles through the proving ground of the Goodyear facility was nice but felt never ending, it was nice to finish, now bring on the food and beer.

So far I have to say Akron has done as incredible job with this races, the first one despite the cold and rainy weather was a great event and this was just as wonderful, well organized, plenty of food, drink and music.

Afterwards, I had to look for Shelby to find out how she did, 3rd time is a charm , I wanted this monkey off her back and boy did she crush it 1:5:49, I was so excited and happy for her and she gets to ring the PR bell woohoo

Now for some fun, there was a great band playing, Big in Japan Band and Shelby and I danced  the morning away drinking Goose IPA, eating Swenson Burger and finish it off with Strickland Custard, this was all before 11am when the band stopped playing. Ahh Life is good, I love this running life

#runakron, #burnrubber

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

Woke up yesterday again with heavy legs but decided on tackling the 1k repeats on schedule, got dress and got ready and actually got out of the house almost at a decent time.

1 mile warmup + 3x1k@8:41 pace (10K pace) + 1 mile Cool down, good thing it is recovery week and only 3 repeats. Warmup was questionable, I think I spent the whole warmup miles wondering how the 1k was going to go, Garmin was set so I just plow straight ahead without thinking about it, so how did it go 8:43, 8:33 & 8:57 better than expected in my opinion and happy with it. 68 degrees with 83% humidity



Got back in and did Cathe Ripped with HiiT Lift it Hiit it Legs, I skipped the warmup, felt like I was warm enough. Great to be back to heavy lifting and Cathe.

After work, despite my better judgement based on how I was feeling I felt the need to go running, check in with Shelby to see what she was doing and we got together at Munroe Falls Park to get in 5 miles, this is my first time on  this trail and I absolutely love it. My body basically woke up as the mileage increased, I felt good and strong despite the 90 degrees heat, this was a 2 mile loop on multiple terrain (grass, boardwalk, asphalt) did the loop twice then out and back 1 mile to make it 5. So glad I decided to do felt so much better when done.



My neck itch like hell from the bite, worst part is that I cannot see it.

Today back on the mat with Travis and Ultimate Yogi :Yin Yoga, absolutely love how I feel when I do this workout. Feeling so much better today, almost like my wonderful self, life is good.

One of my favorite race took place between yesterday and today Burning River 100, I love seeing the runners push themselves to accomplish new goals, I still have mixed feelings about the 8 person relay that was introduced last year, I know for some 13-15 miles will be a great accomplishment but I wish in the spirit of keeping this race purely an ultra race the relay would have been 3 person with distances about or above the 50k mark. Hearing someone claim they ran BR100 and only haven't done 13 miles some how feels wrong but none the less always happy for any runner that can push to accomplish new goals, saw some great runners out their yesterday in the blazing heat.

Met up with Shelby and Mandy at 8:30am yesterday at Egbert, which was aid station F and a relay exchange point, the whole area was a buzz of activity, it was nice seeing so many people out supporting the runners and the runners waiting for their relay leg to come in, didn't go near the aid station wanted to get the run in since the day was already getting hot.

I have been struggling with leg turnover lately not 100% sure what is going on, legs also not recovery as good as they use to, I will be reviewing my training log to see what I am doing run, the run yesterday was a bit of a disappointment although better than expected considering the heat and rolling hills.

Shelby and I got in 13miles, Mandy turned around after 5 to get in 10  mins, it was great seeing the BGR ladies manning BR100 aid station G,  they did an incredible job for their 1st big aid station and most are not even trail runners, so incredible proud of those ladies.

After the run, got in Cathe Ripped with Hiit Lower Body Circuit Premix #2, before showering before heading to a  much needed massage, I have her focus on upper body, I seem to have more kinks in my body than my legs. Afterwards i made a quick drive to aid station G to see the last of the runners go through.

Quick dash back home to change for a graduation party, always love hanging out with my Nigerian family, for some reason with no alcohol at the party and my house being 5 mins away of couple of friends ended up at my house for wine, it was a great time with the last quest leaving about midnight.

Seem to have difficulty getting to bed at a reasonable time when hubby is traveling, I tend to find multiple things on the to-do list that can be taken care of best when he is away, been very productive the last 48hrs.

With that said getting up  in the morning has been a challenge and may have contributed to the sluggish heavy leaded speed workout today, none the less gut it out and got it done, today was a repeat of last week's workout 4x1k with 3 mins recovery, it wasn't easy last week but I got it done, today it was oh so much harder.

The warmup went pretty good but from the 1st 1k the struggle was real, by the start of the 3rd my legs were done but I stayed with, to late to quit now only a 1k left to suffer through. The 4th actually started out fine till I encountered the dog and that jolt of adrenaline and faster pace run than usual fried the legs and it was a matter of hanging for dear life.

Somewhere during the 4th 1k, I was trying to figure out what the code is to open the garage door, not sure why this came to mind, but for the life of me I couldn't remember it. This sent me into a panic mode since I wasn't sure how I was going to get into the house unless I went to my neighbor to borrow their phone to call hubby to ask for the code. Luckily somewhere during the cool down I figured it out.

No run with Shelby after work today, I was able to get an appointment to see an ob/gyn today since I have been having pain in my abs and can feel a mass. After a vaginal ultrasound which was pretty cool since I could see everything in the big screen in from of me, it showed fibrous tumors and fluid filled cyst on my ovaries. From the measurement and size of the tumors, I am about 4 months pregnant, oh that really sucks but it could also be worse.Baseline measurements taken, back in 6 months to see how fast they are growing. happy it was nothing serious.

Woke up to beautiful weather today aka no rain, only 85% humidity with legs like lead decided to go out and tackle my 4x1k @5k pace with 3 mins recovery, this time I decided to make sure I could see the pace on my Garmin so as to make sure I hit the pace been off with the last couple of runs and also decided no music, need to focus on form and breathing.

The 1st one was a struggle only to find that I was running too fast, 2nd felt good, 3rd was a complete struggle and 4th was fine, I also had the pace wrong for the 5k was thinking 8:36 but it was actually 8:41, I did look before I left the house so ended up with 8:09, 8:29, 8:38, 8:38 but most of all love that during the 1k run avg HR stayed under 165.

Finisher today was 20/10 Tabata for 3 rounds jump rope, then 4 exercise repeat twice using my ugi ball and for the 3rd round various KB exercise with 1 rep of walking planks thrown in. I am loving this since I am able to get a great workout in when short on time, I still use Tabata Workout  Music just makes it easy.

After work met up with Shelby at the Silver Lake Police station to run 7 miles on the Bike and Hike towards Burst Park, was sure how this was going to go leads still felt like lead but otherwise I felt fine, heavy downpour before we started but it cleared up and it didn't start back up until the last miles, the run felt good, had a honey waffle before the run and that may have helped.

After about 2 weeks out of the country, where I decided to heal and rest my body which meant no workout, got out today in the blazing heat, no rain for a chance for 12 miles with Shelby. Legs felt fine and I felt good through except for some slight stomach issue, the Valley loop + Covered bridge is a great little loop with enough rolling hills thrown in, still working on speed but I don't think the endurance is the best either, also I think I need hill repeats or trail run, oh well, having a good time at it and love that Shelby is having fun with it and look very strong, so proud of her.

So blessed to be celebrating another birthday, I am where I am suppose to be. Woke up to pouring rain but Mother Nature was nice to gift me with a gentle mist so I could get my run in, it probably wasn't the best of ideas to run so late yesterday then roll out of bed this morning for 10x400m @3k pace, I felt every bit of being 48 but as usual I rolled with it.

All my neighbors probably thought I was crazy since I was going round and round on the 1 mile loop in the rain but I did change direction half way to confuse the squirrels and dogs. No where near the pace I was shooting for but I was also expecting that just wanted to be able to finish each one decently. I think I need to race less if I really want to hit this paces but am not sure I want to. Next race is on the 27th Thirsty Dog 8k, part of the Akron Rubber Series and nothing till August 15, really.

After work, met up with Shelby and got in some easy 6 miles then we went off to Fisher's for Dinner since I am home alone, had a great time chatting and I got a small pink Nathan water bottle and a beautiful pink dress from Shelby, which was very thoughtful of her , dress was an xsmall and it fit beautifully.



On the way home, had a flat and after a 35 mins wait, Buck from AAA finally arrived, I may be a woman but I can definitely tell when a tire is flat, after a nice firm conversation he agree to change flat, Yes Buck I do have a spare in the truck and I have no clue where the jack is shouldn't you have one. Oh he thinks he does, oh well........ tired changed and safely home. Life is good and I am bless. :)

Boots on the Ground 5 Miler

Woke up to pouring rain, there was really no question of whether I was going to do the race or not, if it wasn't cancelled I was there, I mean this is to support out veterans, how can I not be able to tolerate a little rain discomfort. Rain did stop before race start but the humidity was a whole different issue.

I really wasn't sure what was going to happen at this race, I had planned on pushing it if my legs felt fine still sore from the half marathon last week and a full week of training. Well, the legs were fine but the humidity was too much. The heavy over night and in the morning cooled things down a bit but the woods held on to the humidity, on the first half since we are in an enclosed trail (crushed limestone) thick vegetation on both sides breathing was unbearable and I was pouring sweat. I could not control my heart rate, I was in the 200s for the first 2 miles, my HR didn't come down to the 160s until we got to the other side with the creek on our right, pushing it on the first half wasn't happening every time I tried it, it  felt like I was having a heart attack, so I covered the Garmin up and ran by feel, finish in 46:50, was actually surprised I ran that fast, too many speedy women in my age group I think I was 7/8. Garmin is not accurate, lost signal in one section of the woods and I also started it before the start, a duh moment. Max HR 210bpm Avg 172bpm

The race was very well organized and started promptly, for a first year race they did an amazing job.

After the race, Shelby came over and we hook up with Daniel( he ran the race also) and got in 6 milers before Daniel had to leave to take care of his dogs. Heart rate and legs felt fine, different section of trail. Max HR 158bpm, Average  151bpm



After we dropped Daniel off, Shelby and I went back on the race course starting at the finish for 4 more miles, max HR 157bpm Avg 148bpm



So ended up with 15 miles for the day. Got back home in time to shower, change and get ready for a graduation party

 

Did very good at the party, avoiding all my trigger foods and alcohol . Life is good

Much better sleep last night even thou it is still not perfect but was able to go back to sleep using breathe and counting backwards. No nap needed today and I felt good and focus through, got lots of work done.

This morning 28 mins HITT using a program from Global Cycling Network that I found on You tube it was really good and music was great, can't wait to try out more.

A short yin yoga for runners with Kassandra also from You tube, love it. The focus on legs and hips was prefect.

Did I mention am doing a 5 miler on Saturday (Boots on the Ground), I had this on my calendar but never commit due to the distance 1 hr away but it is in support of our veterans so I figure that is the least I can do to give back, Shelby will meet me there afterwards only 30 mins from her place for us to get in 6 additional miles.

48th Birthday coming up, can't believe I am so close to 50, don't feel it

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

Biggest Loser Half Marathon - Erie, PA

Not quite sure why I decided to do this race except for maybe it was reasonably priced and a short distance from home because I already have a Half Marathon in Pennsylvanian and do not have to run another. Any way...

Drove down Saturday around 1pm, this is an easy drive, under 2 hours, arrived at the Expo, after driving around to find location, I think sometimes assumption is made that everybody knows where they are going, when  an address is giving, especially when address has nothing to do with location and GPS says you are here but where. Expo was small not much going on  there, can't believe the price for some of the skirts and headband, guarantee cheaper that most know brands but doesn't seem to be as good a quality or heavier fabric. Got package and headed off to the hotel to rest before going for dinner, after some driving around with Sheila and Shelby decided on Ruby Tuesday, we all wanted meat not pasta and the unlimited salad was the absolute draw. Had a great steak. Bed by 9pm.

Race morning, up by 4:45am, race start is 7am but this is on an Isle so only 1 was in, decided to get their early to avoid traffic, park, use restroom and get ready, basically to have a stress free morning, Shelby was nice enough to drive. Not sure how many runners or walkers, or those doing 5K and Half Marathon but I know lots of first timers and I think this is what makes this race great, plenty of time to finish the 5k and HM, and their is a strictly walkers division, so no excuse not to challenge yourself and get it done.

Lots of cotton fluff in the air, almost looked like it was snowing, I didn't have a full blown allergy symptoms just some weird reactions along the course, throat closing miles 1-3, itchy face 5-7, watery eyes and running nose 8-12. This is a beautiful location.

Really flat course, except for the white fluffy stuff nothing to complain about, great race, volunteers and aid stations, limited spectator but that was expected since we are in the middle of a park that is on a Isle. Every time I go to this races the goal is to break 2 hrs, whether I am train for it or not it's irrelevant then I just wait and see what the body decide to do, today was no exception.

Shelby basically set the pace, the last time we did a HM together I felt bad that I pushed to pace too early and she wasn't able to meet her goal of breaking 2 hrs even thou she was strong. We were running 9:47 pace which was comfortable and we seem to settle, I took over briefly at mile 7, just to get us out of that comfort pace and told Shelby to get moving, she is a very strong runner but am not sure she believe it yet. Even thou we ran a strong race from miles 7 to the finish, there was no way we could make up the pace for first 6 miles without pulling something, I pulled back a bit but felt quite strong with no noticeably aches or pain, this I was quite happy about since I was just back with the speed work, let's be honest am a lazy runner, I do enough to get by and finish but I guess am going to have to step up my game. Bring it. Official finish time 2:05:00 for a 9:33 average pace I had Garmin programmed differently so had to restart losing some miles, 9/49 in age group.

Got back to the hotel, shower, changed, quick stop at Five guys for some protein and then the drive back home, feeling great and time to get back at it.

   Thanks to PTH for this finish line pciture

Got some great pictures from the Biggest Loser picture downloads, can't believe they are really free, Thanks #BLRWErie, really wish I could sneak in the Rockford one next week before graduation ceremony begins, not sure my in-laws or hubby will go for it, oh well

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.