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

Catching up

Even thou the weather was beautiful here this past weekend I really didn't get an outdoor run in, I was achy and extremely cold, good think I got the flu shot. Saturday I was able to get a Sufferfest Extra Shot long Scream ride in, love the music and it was just the right think to push of the chill, sweaty mess when done.

Sunday still wasn't 100%, planned to run before church cancelled it, planned after got dress then ended up sleeping for 4 hours, felt better but now it was too late to run outdoors and it was time for grocery shopping, weekly cooking and dinner. After dinner with everything squared away for the wee, decided to go to the basement and get a run, wasn't my best, but got in 4 miles before calling it a day added on Xfactor ST week 4 day 1 since I know Monday was a busy day.

Monday Spinerval 11.0 Big Gear Strength and then it was time to start the runing around for the week. After work went for my first accupunture, probelm area right foot, both knees and left shoulder. Felt the needle more in some areas she indicated needle size and if I was tensed. After all the needles were in, heat was applied via a heat lamp.

Today the knees feel much better, shoulder is throbbing and foot feel the same but then I ran 7 miles this morning and there is no significant pain like I normally have in the foot so make be there is a change after all. Did 7 miles using Cardio Coach Candice the follow with Xfactor week 4 day 2, the up/down plank follow by jump squat is a killer combo.

Cross Training

I use Runerval with Coach Troy and really like it even thou he does have a weird sense of humor, so when I started thinking of cross training to complement my running I kind of gravitate towards Coach and his Spinervals, when I check on facebook he actually had a Challenge going and this is great since I can download straight into training peak. The challenge is called Spinerval Super 6, coach did have a special on the kinetic Kurt Trainer with 10 DVDs actually came to 12 DVDs when you add the 101 and the free one that came with the trainer .

The plan is to run 3 days a week and cycle 3, then add on strength and yoga, started this official on Monday and just going to join the program where they are, not starting from the beginning, downloaded the program and I love the training peak phone app made it easy to update metrics. My running training starts back up Dec 3 so right now keeping weekly runs to 3.1miles and long runs to whatever the group is doing.

Monday -
Run - Cardio Coach 1b- 3.1 miles
Strength - Oxygen Superset Workout
Abs - 2 min Plank

Tuesday
Cycle - Spinerval 16.0 Aerobic base Builder - 80mins this is the longer I have ever been on a bike, but I really have to say the time by so far, coach really does a good job keeping things moving.
Strength - Barry's Bootcamp Fat Blaster Lower Body

Wednesday
Run - Itread 9 - 3.1miles
Strength - Cathe Superset

So far so good need to make some adjustment to my bike and I also order a bike computer for cadence and mileage. But really do need a new bike

Great Day

Woke up to the birds chirping out my window it was a beautiful day with no rain, and knee feels better. Got up and got on the treadmill to spend some time with Coach Sean doing Cardio Coach vol1 revised, did it twice to get the miles in, really nice workout mix of hill training and sprint.

Rode my bike to and from the transit center to work, getting better at it and not so afraid to be on the road as much but I think I need a mirror to make it easier to see behind me when I want to cross the road instead of having to keep stopping and looking behind me.

After work, went trail running with the crooked river group, going to the Valley Bridle trail to Brandywine falls, the fall was beautiful and everything is nice and green now especially with all the rain we have been having, the trail was hilly and muddy. Legs feel great, and I was able to keep up with some of the front runners and not die off. :)

Mama Goes Masters Vitual Race - 8.25 miles

In honor of MCM Mama turning 40 today, I did 8.25 miles which is the month and day she was born, other choices were 4 miles and 40k for the age. 1st virtual race.

Since this is recovery week and I was suppose to do a mixed interval yesterday which I move to today, so I can properly honor the day, I decided to do Cardio Coach Press Play using my treadmill, Lord knows I did not want to do more than 8.25 miles. A lot of people always complain about not liking to use the treadmill but all they really need to do is give Coach Sean a try, great outdoor too.

The first time I did CC Press Play Choose Living was in 1/07, as part of a world wide group in honor of Jim MacLaren, please click over to Jim's site and read about his story

"You can change your reality in one second, simply by making a choice." -- Jim MacLaren

I started this race later than I wanted to because I had a lingering headache yesterday and ended up taking some Tylenol PM which left me kind of groggy this morning so slept an extra hour before workout. Drank a bit of Powerade Zero and hook up my laptop to the speaker but it wasn't working so ended up using just the laptop speakers which wasn't really loud enough, love hearing Coach Sean's voice echo through out the room.

I do all my runs on the treadmill at 1% incline

Warmup: 5.4 -5.6mph  (5:18 mins) Recovery pace to base pace

Steady State 1 : 6.0mph (3.04 mins) base pace

Challenge 1: 10 level 3 effort high intensity workout with 30 sec rest alternating between level 3 hill and level 3 sprint

level 3 hill: 6mph @ 3% incline  base pace

level 3 Spirint: 8mph @ 1% incline 1 mile pace   (15:16)

"Don't wait for the opportunity, create your own", 

Rest/Steady State 2 /Challenge 2: 2x3mins hill climb but I chang this to speed run/1 min rest

Min 1: 6.6mph (Half Marathon Pace)

Min 2: 7.0 mph (10K pace)

Min 3: 8.0mph (1 miler pace) rest 1 min repeat.  (10:06)

Steady State 3: 6 mph base pace (2:49)

Challenge 3: 3x1 min sprint with 1 min rest   8mph (1 miler pace)  (5:43)

You are free to make a choice of creating and enforcing the limitations of your life, and limiting the possibilities that exist. With this same freedom, you have the choice to realize a never-ending potential. Coach Sean.

Steady State 4: 6.4 mph Marathon pace (3:19)

Challenge 4: 4x3 hill climb change this to speed work / 1 min recovery 8mph (1 miler pace) 7:49

Steady State 5:  6.0 - 6.4mph base to marathon pace (4:33)

... This is where it counts. You gotta move here. Lets go. Chase? Or be chased?

Challenge 5: 4 mins level 3 effort - 7.5mph - 3k pace (5:11)

Instead of going to the cool down I stopped the workout and kept on running at 6.6mph to get to the required 8.25 miles.

  girl at a high school basketball game in rural Pennsylvania wearing a T-shirt that said: "What would Jim MacLaren do?" The answer is obvious. "He'd choose to live life to the fullest, without excuses, without regret."  So MCM Mama live life to the fullest, enjoying every step with no regrets, HAPPY BIRTHDAY wishing you the very best life has got to offer.

Today 6 miles run using Cardio Coach Choose Living Press Play this is a very challenging motivating workout, you start out after the warmup doing 15 hills and sprints with minimal recovery. Since this is a base run and still recovering from Saturday's race, I dialed back the pace after the first challenging so as to finish on the low end of the base pace range.

Cathe Pure Strength Chest using the 22pound body bar and 12# dumbell, stretch on my own to work out the tightness in my hamstring and calves.

Sunday: Did a recorded Namaste Yoga to loosen things up.

Cardio Coach Volume 6 with Candace Grasso, this one is no longer available but one of my favorite since the challenges are short and sweet. Run are a 1% incline unless indicated otherwise.

Warm up ~ 5: 30 4-5mph (recovery pace)

Steady State 1 ~ 3:38 mins 5.5mph (lower base pace)

Challenge 1 ~9:40 mins 5x3 1min sprints 7.5mph (3K pace) 1 min recovery - 5mph

Rest/recovery ~2 mins 5mph

Challenge 2 ~5:23 mins 5x4 30s sprints 7.9mph (1 mile pace) 40s recovery - 5mph

Steady State 2~ 3:04 - 5mph

Challenge 3 ~ 4:05 on a 3% incline
1 min @ 6.4mph (Marathon pace)
2 mins @ 6.6mph (HM pace)
1 min @ 7.0mph (10k pace)

Steady State 3 ~ 3 mins @ 5mph

Challenge 4 ~13 mins
2 mins @ 7.0mph (10k pace)
1 min @7.5mph (3k pace)
2 mins recovery -5mph
Repeat 2 more times

Cool down ~ 4 mins

Stretch with Coach Sean

Relaxation with Candace

5 miles avg pace: 10:08



Yesterday

Rest day yesterday, I was just mentally and physically done, didn't get a good night due to getting DH packed and ready for his trip. Dropped everyone off in the morning to school and airport, then had a hectic busy and work and the the youngest had a Jazz band concert that started at 7:30pm. Too tired in the morning and wiped out at night.

Cardio Coach Vol 6 with Sean for my 5 mile run this morning, this is a fun challenging one since there really isn't that much rest.

Warm up ~ 5 mins 4-5.5mph (recovery to base pace)

Challenge 1 - Do all 3 without rest then rest and repeat
4x3mins - 6.0 mph (top of base pace)
4x2mins - 6.4 mph (Marathon pace)
4x1min - 7.0mph (10K pace)
2 mins rest - 5.5mph (bottom of base pace)

Steady State 1 ~3mins 5.5mph (base pace)

Challenge 2 - 5x1mins - 7.0mph (10k pace) with 1 min rest 5.5mph (base pace)

Steady State 2 ~3 mins 5.5mph (base pace)

Challenge 3 - 1 min 6 mph (base pace)
2 mins 6.6 mph (HM pace)
1 min 7.0mph (10k pace)

Cooldown / Stretch with Coach Sean

Random:

The plan is calling for track work starting next week Tuesday with 6x400meters @ 3k pace, well I have never done track or even remember running on a track, I have to decide if I want to venture into the unknown of track work or just stick to my treadmill, I do have access to a track actually 2 just not sure I know what to do or if I can run as fast as the plan calls for without the push of the treadmill.

With it staying light out longer, I will like to get some run in in the evening but I really don't want to forgo my morning run since I think I mentally just need that and I never know what my kids are going to come up with after school that needs done or ---- so I may start adding 2-3 miles after work just easy run to enjoy the weather when ever I am able to squeeze it in.

Time to clean up the garden beds, need to get the roses ready for the new seasons.

PM
Well never got a chance to run after work, one kid had a church small group meeting he had to get, another a crisis that involved a trip to Game Stop, DH stuff he needs help with before his oversea trip on Wednesday and the cherry on top was my operators calling because they had a problem in the plant.

I finally just decided on 20 mins on the spin bike and Barry Chest and Abs, the 40 mins workout took me 75 mins to complete due to all the start and stopping that was required but I finished and my chest hurt from all those pushups.

Haaa life is good and my plant problem will still be waiting for me in the morning since I just put a bandage on it for now.

Cardio Coach with Sean O'Malley

Cardio Coach with Sean O’Malley

A lot of people complain about running on the treadmill due to boredom and I always wish there was a way I could introduce them to Sean’s program. I can credit CC as one of the program that has kept me running even on vacations, I love trying CC out on a new treadmill at a different location.

This is just such a great program, the music matches the pace perfectly, when coach tells you to run it is almost impossible to walk since the music pushes you on and you just feel like you are not giving it your all. I have yet to really find a program that works as perfectly as CC does, Sean is having a great sale right now for many different reasons and I feel for $4.95 this will be a great way to have people try out the program. Download just one to try it out and I bet you will be back for more. To top it off Sean is really an all round great guy with one of the best voice to coach you through a run.

I really wanted to stay in bed this morning it was so warm and coozy, but got up anyway for my scheduled 4.5miles run through the Serengeti, nothing puck you up like deciding whether to eat or be eating.

Cardio Coach Volume 5 is an expedition through the Serengeti, and you have to decide to either be a gazelle or a lion, today I was a gazelle avoiding being the lion’s lunch.

Warm up (~5 mins) 4-5.5mph (recovery pace)
Steady state 1 (~3mins) 5.5 – 5.8mph (base pace)
Challenge 1(~17mins) 3x4mins (6.4mph-marathon pace) -2 mins rest (5.5mph -base)
Steady State 2 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 2 (~10 mins) 6x1min sprints (7.5mph – 3k pace) 30seconds rest (4mph)
Steady State 3 (~3mins) 5.0 – 5.5mph (recovery – base)
Challenge 3 (~8 mins) 4x30seconds (8mph – 1 mile pace) – 90sec rest (5.0 – 5.5mph)
4.5miles average pace 5.9 mph (base)

You really have to experience your own run through the Serengeti, the workout speed are picked by you based on % of heart rate max or zone or whatever you have set up to run different paces. The music changes so drastic that you will know if the lion is on the hunt or if you have time to relax. Each program is a different track so you can rearrange the workout the way you want or if you have multiple like I do string a couple of programs together for a super challenge.

Did Dynamic Flexibility from Brain Training for Runners (really love the book) and ended with a stretch from Coach.