Now down to the single digit with the Paris Runcation, still so much to do even thou looks like I have been planning since December.

Saturday:
Got in 8 miles with Shelby at Egbert, somehow this felt very hard, I forgot my garmin haven't done that in a long time so went with Shelby's data, I try to stick with the goal of always finishing hard, it felt good push that pace for the last 800meters even thou we were very tired.

Got back home in time to bleach my hair and start cooking for our early Easter dinner with my sister and her family. It was always nice to see them and I love the baby, always amaze how many times he can call Auntie in an hour. We had a great dinner but I had to kick them out early so I can have a quick nap before heading to work at 8pm was suppose to be 7pm but they left around 545pm.

Working 8pm to 7am was interesting, hard just staying awake but we always have to be mentally alert since we are running chemical reactions it felt good to be back in the field, but once in a blue moon is good enough.

Sunday:
Got back home after the night shift, made breakfast for my son since he had to get on the bus back to college, I still continue to say this is the best $90 spent, got in there promptly, headed off to church after dropping him off for Palm Sunday service. Got into bed right after church for a 3hr power nap before heading out for some shopping and  a visit to a field that lost his mother. Quickie easy stretch yoga that really doesn't count.

Monday:
Need the extra sleep so got up later than usual but was still able to get in Cathe Ripped with HIIT Plyo #2 + Bonus Abs #2, great way to start the week even thou it is still cold here. Come on SPRING.

Dangers of Running

As runners we face many dangers, cars, bikes, dogs, deers, bears, snakes, mountain lions and you can throw in mother's nature sense of humor with snow, rain, wind, heat humidity.... and according to my non running friends that is why they don't run too many cons that pros.

Today was the runner's encounter with man's best friend the dog, in my development just about every third house have a dog, I have come to understand most their personality and we have a mutual respect of each other except for this one pure white Siberian husky, there is something about runners that this dog hates and I always do my best to avoid him so to keep peace. Today, as I turn into his cul-de-sac, I miss seeing him outside, mind you he has never been outside before, inside the house, back of the house which is fenced in or being walked, by the time I saw him he was already at alert and I did consider turning around but knew that wasn't going to work. I made the assumption that since he was outside alone there must be invincible fencing and I was fine, well did I assume wrong, I cross the street so I was not directly in front of his house and he moved back over to the garage and I kept him in my sight, making sure I was fine, mind you he was now barking madly and I was wondering where the stupid owners were. Before I knew what was happening the dog starting running at full speed towards me, I was telling myself he should stop now, invincible fence should be right there, well he wasn't stopping and he was right behind me chasing. I stopped and  scream for the owners to come get him, he also stopped, growling and barking, no he didn't want to play because his tail wasn't wagging, he was mad. When the owners finally came out, they called and he won't come, we stood there, me scream, him growling and barking, the owners calling and whistling. The wife finally had to come across the street to grab him since the husband was holding the other big dog down, mind you the third dog a small purgy thing, came running out to have fun too. Of cause through out this incident the stupid man is telling me, he is harmless just wants to go for a run with you. I really need to brush up on what to do when approach by a mad dog, I knew what to do with this dog just because I knew the dog. Another thing when I go running in my neighborhood I do  not wear my roadID or have any form of identification on me thinking I am just around the corner  from home and should be fine, I think that is a big mistake and from now on will make sure I always have a form of ID on me when ever I am running.

The dog chase happened at mile 1, I did 3 more miles and called it a day, it was very cold but the sun was shinning so can't complain. Got back home, did 10 mins abs workout and then I did the standing poses with Jason Crandall from the 21 days yoga challenge.

Week 16 - Recovery week End of Build Phase 2

"Run like hell and get the agony over with." Clarence DeMar Since I am just coming back from a glorious vacation, getting up this morning at 4:30am was hard so I slept in knowing I have to get my run in tonight. Changed right into my workout clothes once I got home, loaded a podcast onto my mp3 and out the door I went for my run. The power of less miles, initial I thought I was running 7 miles but upon looking at the schedule realized I only had to do 5, wow, just 5 miles I will done in less than an hour if I can keep up the pace. Wow, only have to do 5 miles at base pace. I haven't really had a good outdoor run in a while and it was cooler today at 80 degrees, so I was hoping I could get a good leg turn around. I had some problem when I started but by the middle of the first mile I felt fine. At mile 4, I raced a little boy on his bike, I was ahead of him for a while but he kicked it up and passed me and he kept on looking back to make sure I wasn't going to catch him until he got home. At least I know he got a good workout, probably more than he was expecting. Ended up being a great run, was able to negative split and also ran at the top of my base pace for a change. Base pace 10:51 - 9:54. Still able to keep my heart rate in zone 3, which I am very happy about. Got back home drank some Recoverite and then got on the floor and did some abs and core workout with Amy Dixon from exercise TV then finish up with the Dallas Cowboys Cheerleaders cool down also from exercise TV. Activity Route: -- Elev. Avg: 986 ft Location: Solon, OH Elev. Gain: +6 ft Date: 07/26/10 Up/Downhill: [+347/-341] Time: 06:01 PM Difficulty: 2.7 / 5.0 Performance Distance: 5.00 miles Time: 0:51:02 Speed: 5.9 mph Pace: 10' 12 /mi Heart Rate: 146 bpm (Avg) Calories: 669 170 bpm (Peak) Map Elevation (ft) Pace (min/mile) 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 00m 0%  0.04 mi Zone 3 143 - 163 0h 36m 70%  3.57 mi Zone 2 122 - 143 0h 16m 32%  1.60 mi Zone 1 102 - 122 0h 00m 1%  0.07 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 27 +0' 15 5.7 -0.1 134 -33 ft 2 10' 11 -0' 01 5.9 +0.0 144 -3 ft 3 10' 02 -0' 10 6.0 +0.1 146 -9 ft 4 9' 57 -0' 15 6.0 +0.1 151 +9 ft 5 9' 48 -0' 24 6.1 +0.2 155 +39 ft end 10' 50 +0' 38 5.5 -0.4 159 +3 ft Versus average of 10' 12 min/mile

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"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."

Liane Cardes

 Cross Training today with some weight work + core. Drag myself out of bed around 8am, I am really loving this vacation hours and headed over to the fitness  center, got on the stepper for 37 mins of hill workout, I was aiming for 150 steps, my quads were on fire during this workout. My intention was to got over to the 9am Pilate class but it from a DVD so I didn't feel up to it just moved on to some strength weight work.

Using 10# weights

Squat with Shoulder Press 15 reps
Deadlift with row 15 reps Repeat 2x

I legged deadlift - 15 reps
pile squat - 15 reps  Repeat 2x

Using 15# wights
Hammer Curl - 15 reps
Bicep Curl - 15 reps  Repeat 2x

From the Women's Running Magazine, flat abs now - 15 reps per side
Bicycle
Oblique Crunch
Tick Tock
Oblique Lift
Clamshells
One legged bridge

 Spent the day walking up and down the Virginia Beach Broad walk, beautiful day today, saw some dolphins in the water always a beautiful site to see.

3 miles today, who...hoo , it felt great, I decided to run this on the treadmill to better gauge speed and how my body response to it. I started out at Recovery pace then getting to base pace after every mile I drop back to recovery pace instead of a walk just because it is really hard for me to walk on the treadmill I tend to really heel strike badly. For the final mile, went from recovery pace to base to Marathon to 10k pace was able to hold 10k pace with no pain to either leg.The only problem I noticed was how cold my fingers and toes were, I was sweaty but both were freezing. Did Dynamic Flexibility before running.

After running, move on to do Upper Body/Core workout with Cindy and then finish up with 8 mins of yoga stretch, this are both from Exercise TV.

Formal training starts Monday, Signed up for the Akron Marathon and will be signing up for more races before then.

Went through the usual Monday morning snooze button routine so ended up not getting up to workout and I was extremely busy at work getting ready for an ISO audit so no chance to get outside. So I was pleasantly surprise, when I stepped out after work to a beautiful fall day knew instantly I had to get a run in regardless of how tired I was, it was just to good a day i Ohio to pass up. Got back home, prep some turkey lasagna and stuck it in the oven to slowly cook while I go for a quick run. The run wasn't pretty but I wasn't in any pain so just decided to run and not worry about speed, run for the fun of it, ended up with 6 miles, got back home dinner was ready, ate dinner, check email, turn on TV to exercise TV and did a 14 mins abs routine with Cindy W and 24 mins yoga with Sara I. Looking at my heart rate data, I think this is the first time, I ran more mile in zone 2 than I did in 3, actually except for the last mile, the average for all the miles were in zone 2. Activity Route: -- Elev. Avg: 994 ft Location: Solon, OH Elev. Gain: -13 ft Date: 10/19/09 Up/Downhill: [+229/-242] Time: 05:57 PM Difficulty: 2.7 / 5.0 Weather: Mostly Cloudy 61 F temp; 40% humidity 61 F heat index; winds S 12 Performance Distance: 6.00 miles Time: 1:03:06 Speed: 5.7 mph Pace: 10' 31 /mi Heart Rate: 141 bpm (Avg) Calories: 731 151 bpm (Peak) Map Elevation (ft) Pace (min/mile) 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 00m 0% 0.00 mi Zone 3 143 - 163 0h 26m 41% 2.53 mi Zone 2 122 - 143 0h 41m 65% 3.90 mi Zone 1 102 - 122 0h 01m 1% 0.11 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 19 -0' 12 5.8 +0.1 131 -40 ft 2 10' 25 -0' 06 5.8 +0.1 143 -3 ft 3 10' 48 +0' 17 5.5 -0.2 142 -13 ft 4 11' 05 +0' 34 5.4 -0.3 140 +17 ft 5 10' 32 +0' 01 5.7 -0.0 141 +23 ft end 10' 05 -0' 26 6.0 +0.2 147 +3 ft Versus average of 10' 31 min/mile

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