After a very restful Wednesday with the workout being only a 30mins yoga and lots of sleep, I woke up at 3am today to get in a quick workout since I had to be at work by 4:30am to work with my 1st shift operator on a special project.

I was able to get in 1 mile @ base pace and 1 mile @10k pace then 1 round of tabata alternating between jump rope and battle rope.

I did contemplate running after my 12hour shift but between the heat and long day, I know it will not be  quality workout so skip it and got some paper work done instead.

Lean 3 + 3

Well, we begin the Chalean + Marathon training today, being awhile since I actually have a running training plan, I have just be wingy it and doing what I want. I will stick to the week day program as much as possible but know that it may be hard to do that with the Saturday run since I trail run and go out with a group.

Running plan is Brain Training for Runners by Matt Fitzgerald seem to be my go to plan, doing level 1 marathon program about 24 weeks which is prefect for Chicago, I need more races on my Calendar but will see how training go.

Lean #3
1 Squat with Cross-Body Chop -20#
2 Reverse Lunge and Arnold Press -20#
3 Chest Fly with Hip Lift - 20#
4 Kneeling Overhead Press and Center Crunch -20#
5 Push-Up Side Planks - 10 on my toes, 2 on my knees, shoulders were killing me
6 Dead Lift Frontal Press -20#
7 Traveling Push-Ups -On my toes
8 Chest Fly - Abduction - 20#
9 Army Crawl

Love lifting heavy and this felt great, shoulder still a weak point but seem to be getting better.

3 miles @ base pace
mile 1 -5.4
mile 2 - 5.5
mile 3- 5.6

Goal is to stay between 5.4 -5.9 for base run

Yoga for Runners, post run stretch with Flexible Warrior.


Food was good today and I stayed away from the honey wheat pretzels at work and consumed my required 86oz of water, actually currently at 100oz, love the water your body app

With the new training plan so far I have only been schedule to do 3 miles on Monday and after a busy weekend with the temptation to sleep in knowing all I have to do is only 3 miles I have been having no problem getting up even when I hit snooze I can still get in my workout.
The goal for the 3 miler has been to maintain a pace while keeping the heart rate between zone 1 and 2, so far it is working I am having to push to maintain the pace but I am steadily watch the heart rate hold even when I have to increase the pace to get the average to be where it is suppose to be.

Felt great this morning when I woke even though it was a very busy weekend and recovery from the Saturday trail run has been great, after running this morning was able to get in Muscle Definition workout 2 from Kelly Coffey Meyer 30 mins DVD, straight to the point boy does she likes shoulders and triceps.

Nutrition still stinks since I can't stop eating but at least it is a lot of fruit, love the apple season, picked up some Empire and Fiji apples for the week, so easy to take and go.

Still not sure what I want to do for the rest of the season, seems to be just as much fun run/clinic over the weekend as races, cost of races just seems to keep going up and house appliances keeps breaking currently dryer is on it's last leg, taking forever to dry clothes. ahh

Recovery day so 4 miles easy, I was really only going to do 3 miles but was stuck watching a show and also feeling great so tack on one more mile, still within my schedule had option of 2-6 miles just been doing 3 so wasn't over doing it for the taper week. Trail running is out for the next 2 weeks just to be on the save side, even though I have no issue trail running, just don't want to tempt faith.
Working on keeping lots of fruit, vegatable and water on hand, I keep a steady in take of food on hand during taper week since I do not believe in a big meal before racing, one of my local store have a good deal on nectarine and plum so I have been induging greatly.
After the run did 2 rounds of RKS #6, had to skip the last round since I was running late for my bus, may make it up tonight but I have been working on getting my son ready for back to college, goes back Saturday to start his junior year how time flies.

Cheap Sport

With cooler temperature this week, sleeping in has been quite welcoming, for some unknown reason I woke up at about 3am but was able to go right back to sleep the next time I wole up realize it was after 6am my alarm was set for 4:30am I think so either I didn't set it or I turned it off without knowing when it went off.

I spent about 5 mins debating whether to get up and workout or do it after work in the end decided to get a quick workout in before going to work just because after work may be hectic, have to get my son to band practice by 6pm and also finish packing for my husband who is going out of the country tomorrow.

Got up and got in a quick 5k in and then had to speed dress for work so as not to miss my bus. Glad I got it done, if time permits after work I'll do the strength workout if not move it to tomorrow.

I realize today that my indoor running shoe now has over 700miles on it but there is actually no wear at the the bottom which is the first time this has happened normally there is severe wear to the outer part of the heel, current shoe is Adidas Response 16 now they are up to 19, I feel like my form has greatly improve and I am not dragging my left leg as I was going mainly due to injury.

The outdoor shoe, which is a Newton has over 400 miles and also need replacing soon since I am not sure I want to run the Akron Marathon in it but I really can't afford another Newton right now so I need to decide soon which shoe to get so I can get some runs in them before the marathon and then am probbaly goign to need another on to have to get another one to run the Houston Marathon in.

The trail shoe both Adidas are still low mileage but mileage add up on them fast since most trail run are 2-4 hours and with the plan of doing a 50 miler next year, may have to add one more to the mix.

Yes, this is really a cheap sport, with the shoes, entry fees and training fluid but I really can't imagine spending my money another way.

Lesson Learned

During my race yesterday, I realized a very important thing during all my training runs, I do my Dynamic Flexibility from Matt Fitzgerald Brain Training for Runners book, then slowly come up to speed basically recovery pace to base pace but when I race I do the dynamic flexibility then go all out hardly do I do warmup miles just too busy chatting, waiting in line ..... so the first mile when I race is my warmup mile, which sucks when it is a fast short distance, by the time my body warmup the race is over.

So the deal is to change the way I train, I need to train the way I race which is Dynamic Flexibility or race the way I train. This morning I tried something out, did my flexibility, then got on the treadmill starting at base pace and then cover the treadmill the idea is to run with my heart rate around 145bpm, so increase or decrease speed base on heart rate, at the end ran 7 miles at a 9:03 pace

Got my email today confirming my entry into the Houston Marathon, based on that I am not going to do Columbus this year so as to save for Houston.

Rain Rain Rain

So back in Ohio after complaining about all the constant rain only to find rain here too, this has been one of the wettest spring and summer, we are yet to turn the sprinkler on (no complain about that).
After pushing my body yesterday with the late night bootcamp from Motion Traxx done for Gatorade I wasn't sure what to expect but I woke up fine, stretch, foam rolled and got to bed early so I guess it helped.

I got in 3 miles this morning before doing Supreme 90 Back and Biceps, I decided not to take the bus to work todaydue to all the rain in the forecast and they were right and it was also cold at only 64 degrees. Strange weather, yesterday I wanted the air conditioner On today it was the heater that was how drastic teh weather was.

After work, went over to Sand Run Park to meet The Ohio Runner's Network members for our first challenge run, ran Mingo trail with Shelby, it was so great to run with her since I don't get to see her too often. During the run it poured, even though it rained all day it had been just a drizzle but 20 mins into being out there it poured and we were soaked head to toe. Skipped going to the Cheesesteak place was just tired and cold.

Next Xterra race is this Sunday, hilly 5 miles so should be interesting.

Not enough time

There is just not enough time in the day for all I want to do, and it doesn't help with each hobby or life taking so much time. I haven't done any strength training this week and still have yet to do a pilate or yoga routine this month because I am not getting to bed early because I have to finish a scapbook album for my niece which I will be seeing next weekend and also  beaded necklaces for my inlaws and my self for a function also next weekend. The only time I have to work on the album and necklaces is after dinner, I always try to stop around 9pm but this is hard when I am in the middle of a page or putting a necklace together and in most cases I just always lose track of time. Need to find short 5 mins routine for pilates and strength training (probably go back to crossfit workout of the day this or this )

Today woke up 1 hour later than I was suppose to since I still consider sleeping a priority and was only a ble to get in a 4 mile run, no strength or yoga or pilates, if nothing after of the ordinary happen today maybe I will be able to squeeze in something after work before dinner.

So after 2 races, I am currently in first place for my age group for the Xterra Trail run Ohio Series, the third race is coming up this Sunday, I really enjoy doing the series since I am running trails I normally would not have gone to and meeting lots of new interesting people.

Adjusting

Back to reality, no longer sleeping in and going running later in the day, it is so hard to adjust back to the 4:30am workouts.Got back home at 6am on Sunday and I had every intention of working out but I ad so much going on and by the time I knew what was going on I was so tired and sleepy that it just wasn't worth getting a workout in just for the sake of logging one.

I told Monday off work to recover from my vacation, but I only got in 3 of the 7 miles called for in since I was running late for an appointment, and I had every intention of getting a second workout in but we had unexpected guest and so much for that, one of the reason why I love getting my workout done first thing in the morning.

Today, finally rolled my self out of bed at 5:30 even thou my alarm went off at 4:30am, on the schedule I had 10x400 @ 3k pace but even thou I updated the workout in Garmin Center I didn't download it to my Garmin and didn't feel like messing with it so did 8x400 from last week that was still in Garmin. Bike to and from work, my husband raised the concern of my biking on the road today, which I understand but I can't live in fear of what I can't control and I do find it safer on the road than on the sidewalk since I feel the driver do at least pay attention to me while on the sidewalk they totally ignore ad do cut me off on turning. I am taking every precaution I can think and being completely aware of cars around me. After dinner went for a 3 miles walk with husband, this was so much harder and I was cranky, but since I was being supportive of him getting back into a workout problem I suffer in silence. :)

Going with life

Still in Bothell, WA the weather is finally growing on me actually the last 2 days has been great, Wednesday was an easy 3 miles and cross train, I got the 3 miles in and headed to the hotel gym to use the elliptical to do IClimb Surprise, this is one of my favorite from Keith love the surprise body weight workout since there is no free weight in the gym for the last surprise I did forearms to palms bridge/bicycle. Day downtown & Outlet mall, nothing to buy.

Thursday was my birthday and I had a great workout plan, got dress and was ready to go but getting outside with every step I was having severe pain in my mid back, went for about 0.4 miles before deciding the pain was too much and I wasn't enjoying the run. Went back to the hotel room, under normal circumstance I will bring out the foam roller and tennis ball to work out the kinks but I had none the best I had was an apple and it actually worked great didn't get crushed just brushed. Had spasm all day long but not as bad as early in the morning. The day at the lock & Belluve.

Today, I was much better but still slight pain just not as bad as yesterday so decided to go for an early run and see how things go, first mile was hard but the pain got better as the time went by so kept on running, got in 7 miles before heading back to the hotel, I did not carry water and forgot to put money in my pouch and the water fountain at the field was turned off. Did some nice hill repeats.

My observation so far about athletes(runners, walkers or cyclist) in this area, they don't smile much just about everyone avoid eye contact and hardly reply when greeted, it almost like their workout is a chore and they are trying to get it over as soon as possible. There is a beautiful trail in this technology/business area and I have ran different times of the day just to interact with other people but people hardly come out to use it which is a big shame, only seen 1 group of 4 at lunch time, lots of cyclist in the am and hardly anybody after work.

Almost time to head back home to reality, just realize haven't been on the treadmill all week, need new shoes but not sure what I want to get, been running in Newtons outdoor and Adidas indoors and trail

In Seattle, well

AActually am in Bothell, WA, got up this morning at around 6:30 it was so nice to sleep in and the weather didn't disappoint, nice light drizzle with occasional downpour lasting seconds. I had 2 cups of apple juice from the hotel before leaving, I wasn't quite sure where I was going but noticed yesterday while driving around that the area does have side walks so I should be able to get my miles in.

Last night, I put my training program together for the Akron Marathon, I find I do better when I have the program written down on my calendar, with each day assigned instead of just following the program from a book since I always find it okay to skip since it is not assigned a day.

I had 7 miles on schedule today, my son asked if I was going to run the hill which I said No but did end up running it, kind of the way he said it implied I couldn't do it so I went for it. Plan on doing hill repeats on it on Wednesday, I think my mojo is back. I use itread 30 outdoors and a random 60 mins  itread that came on.

Great run, got back to the hotel had some breakfast, banana, apple, oatmeal and yogurt, love staying at Springhill Suites with the free breakfast.

Later in the evening,

10 Pushups
20 Situps
30 Squats  repeat 3x

Oh found out there is a Brooks outlet 5 mins from here so heading there later today.

Race Picture

It's amazing how when doing a race I wonder whose brilliant idea it was to pickup running and sign up for races but since the end of the race all I have wondered about is which marathon do I want to do next and which training program to use.

Why are race pictures so expensive, I'll think they will do more business if the price is more reasonable, as much as I like this picture, I am not willing to pay $17.99 for 1-5x7 picture.

5k run on the treadmill today, legs feel okay, left shin and right upper thigh feels better actually didn't notice them doing the run, just general soreness and slight twinge on left knee.

 Bike to and from work today, no rain actually saw the sun, was going to go to a running store Diva night but decided to mow the lawn instead since it looked like a mini jungle and DH is still out of the country. This was my first time using the riding mower had to figure out what all the knobs and switches meant, got stuck in the back lawn once, it was very wet and eroded also a downhill, had to lift up and move the mower am sure my neighbors were wondering what the hell I was doing.

More Rain

The saying was April Showers bring May flowers well that is not really happening all I have in my beds are lots of weeds, and the little bit of flowers that are trying to poke their head out are drowning in all the rain we continue to have. It was cold and wet again today, couldn't ride bike and didn't feel like walking  the distance to work so waited around for the second bus that takes me close to work and then left work early enough to caught the bus back to the transit center.

Didn't get up either to workout this morning was up till after midnight with work problem and I think I needed my sleep instead of a 4:30am workout so got my workout in right after work but I have to say, I am not an after work exerciser, my brain is just to alert and away of all the aches and pain to get in a decent workout.

I was suppose to do 6 miles easy but just wasn't feeling the love, slight pain in right knee and glute so did 4 miles @ a 10:35 pace and called it done just to late in the game to get an injury. To make up for the 2 miles I was short added on Supreme 90 Cardio Challenge a great plyo cardio workout and then the 5 mins stretch.

Didn't get a god night sleep due to all the high wind and noise, it is amazing that we are getting 65mph wind in Ohio, this has really been one of the weirdest April excess rain and cold, back to the 40s tonight with more rain.

I got on the treadmill this morning to get my workout in but after like 1.6miles we lost power, so while going at 6.1mph my treadmill came to a dead stop very weird feeling and just as I was trying to decide what to do the power came back ON then OFF then ON again.

Got in 7 miles was really suppose to do 8, but got up late, while running I was watching Royal People Product Collectors, it is amazing how much stuff most of this people have, how much money they've spent. I do have to admit it does make them happen and one woman even got teary eye why talking to a wax doll of William.

Decided to walk into walk from the transit center today, it was very windy and even walking was difficult sometimes, don't think I have enough bike skills yet.

Intention after work today was to go trail running, but I needed to go back home and take my son back to school for a study session, which means I will be driving about 45mins back to the run location then I noticed that gas was now $4.15 and decided that the 5 mile was not worth the price of gas so dropped my son off and ran the ABC streets around school for 3 miles which was all I seem capable of doing, legs tired, body cold and still very windy with sprinkle of rain drop.

Not sure what is going on with Buckeye Outdoors where I log my workout, right now the sites URL is coming up missing, yesterday it said loading but eventually failed. I really hope it is not lost that is where my most complete data is except for my paper log. ahh...

Self Transcendence 6 & 10 day Race

Am not even sure most people are aware of this race, The Self Transcendence 6 & 10 day Race, just imagine how many miles can you do a day for 6-10 days on a 1 mile course in Flushing, NY. I have a friend (Fredrick Davis III) running the 10 day race, they are on day 8 and so far he had done 334 miles, currently in the lead is Kaneenika Janakovaat at 574 miles leading man Yuri Trostenyukis at 553 miles. What is so amazing is that this people are running 50-90 miles a day, recovering and doing it again.

This event is sponsored by the Sri Chinmoy Marathon team, the founder Sri Chinmoy believed  "sports can be a powerful means to unlock the true potential of the human spirit". So I guess we are all capable of more than we think we can do.

Today's Workout
7 miles easy run
4.5 miles bike commute, I think I am finally getting close to figuring out the gears on my bike and my proper seat hit

Motion Traxx Free Powerbar Music Mix

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B

Cathe Butts & Guts

When I start craving some serious strength training I always go back to Cathe, just because her programs are so well done with very great instructions and perfect body part target. Nothing say pain after a run like doing Butts & Guts after a run, I got in my scheduled 3 miles run this morning, it was really hard getting out of a warm cozy bed just for 3 miles but part of the resolution is stick to the program, I can do less but not more since I will be violation the 10% rule, cycle down run and probably setting my self up for injury. Sorry back to today's workout, after my 3 miles using itrain9 30mins, pulled out Butts & Guts and decided to tackle the standing portion, between the walking lunges, squats, deadlifts and firewalkers my legs were toast but really it hit the spot.

Chicked

For Jamoosh, not sure if I chicked them in the end but I like the fact that it seems like I am running very fast and they are trying to catch up.

12 miles today then 5 rounds of Sun Salutation A and tree pose, love this for balance. I love the animation of the guy doing the pose here

Easy

Easy 6 miler today and I am trying to really keep the easy run at the right pace and heart rate zone, there is always that need to want to go a little bit faster just because you are feeling great. The easy runs are sandwich between speed workouts, so the easy has to be on target so as not to be too tired for the speed work the next day.

With the Garmin footpod, I am trying to under stand more about cadence, with easy run my cadence is about 88 and with speed work I am getting as high as 97, still no quite sure what an ideal cadence or target is suppose to be, but like the fact that my cadence is pretty consistent when doing easy or long runs.

I won a container of Amazing Meal from Molly, and since I got it I have been using it as my recovery drink after my runs and I have to say I am pretty impress, all I do is mix it with Almond milk, it taste pretty good, at least I don't chug it down. When I didn't take it on Sunday and Monday after my runs I could clearly tell the difference.

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.