Sunday:
I got no workout in the morning, got up late and hubby decided to go to the 9:45am church service since he had a 11:30am meeting. With hubby gone for his meeting, I decided to attend a run to celebrate a fellow BGR member 58th birthday, location was even close to me.

My favorite running course that always kick my butt Egbert@Bedford Reservation, 4 other ladies showed up to run with her, the weather was quite beautiful for mid January, mid 30s and no wind but of course all the hills were still there. We  decided on 5 miles which will be 2.5 miles back and out, which also means that we are stopping just before the flat begins.

I ran most of it with Veronica but she pulled away on the way back, I just have to respect my body, this is the most consistent I have been in months, actually did 3 days in a roll. The birthday girl gave us gold dog tags when we were done, so glad I came out, felt great after the run. 5 miles for an average pace of 10:15

Pictures are cutesy of Veronica:

Monday:
I slept through my alarm, but in the middle of a dreaming conversation with my niece, I had to check the time to get us somewhere so realized I was running late.

Done with Cathe for the next 7 weeks, let see if I can actually go 78 weeks with her, with that said, started Edge Booty Extreme 2 today, with tomorrow being speed workout, swap leg and upper body supper sets for today.

Today's workout was Upper Body Superset, 2 exercises back to back, 10-15 reps with 4 sets, will definitely feel this tomorrow, this is a no frill workout, I will probably use my own music next time around. This is about 34mins with the warmup, no cool down.

Got on the treadmill and got in 3 miles of run/walk, I am really enjoying doing this, it is just no pressure and my walking speed is slowly improving again.

The weather was beautiful again today and longed for a run outside but just wasn't in the cards.

Yesterday, was the start of week 3 of Rock n Roll New Orleans Marathon training, I love that my legs are finally clicking into the training mode and things are beginning to fall into place although I have to say I am sleeping a lot, not that worried about it for now since I know I have been staying up too late the last 2+ weeks so it is probably my body's way of catching up.

So stay on plan, Monday was Cathe Xtrain Chest Back and Shoulder I did a time saver version due to the above mentioned sleeping so I can get in the scheduled 4 miles, did the 4 miles at a 10:43 avg pace nice for that to feel like an easy pace.

Today was suppose to be another 4 miles but due to sleeping in, I modified everything for today but still got in a decent workout. Cathe Xtrain tabatacise warmup + routine 1 which clocked in at 15mins of pure torture, then instead of 4 miles got in 3 miles nice easy miles at a 10:41 avg pace. My easy/base pace for this training round is 5.4 - 5.8 (11:07 - 10:21), most of last week I stayed in the 5.4 mph range moving up after every 0.5miles, this week am starting at 5.5 with most miles at 5.6 and the last 1 mile split between 5.7 and 5.8. Goal before the end of training plan will be to run the majority of the miles at the 5.8mph pace.

Life is good, beautiful weather for November, I think we were in the 60s, saw the quick dump of snow in Denver and praying the white stuff stays away a bit longer

Still not feeling myself but got up and went for a run, oh Lordy 73degrees and 83% humidity, I drank half of my water bottle by mile 2, intention was to do 12 miles then maybe 3 fast eventually settle for 3/1 run/walk ratio to preserve my sanity, I was sweating so much, luckily I had a small face towel with me, running through sprinklers as much as possible. Ended up with 7 miles and despite the run/walk was still able to come in under an 11 min/mile, I was so beat when done that after church I slept for 4 hours straight.





Life is good, eating a ice cold water melon after a hot humid run is heavenly

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.

I think I take way too much time to get out the door to run, I can't really say it's dread factor I just hate doing the same loop over and over, funny that I have no problem running on a treadmill.

This is recovery week, which means this training session is fast approaching taper. I took yesterday off from working out but still woke up with some heavy legs today, I seem to be struggling with recovery or rather first 4 mile pain then heavy legs for the rest of my runs.

On schedule today was 5 miles, to get this in I ran every inch of my development, not sure what am going to do when I have to run 8 starting next week, may be half on road and half on treadmill. The run was a struggle seem to take a long time for my body to warm up, got stung badly by something around mile 3, back of left ear is itchy and swollen.Was able to gut out the last mile for a faster pace.



I feel I have been neglecting doing yoga, yes I love yin yoga but time to add more to the plate to get some fitness and flexibility back, so out came my favorite Travis Ultimate Yogi, doing cross training today even thou I only did half of the workout felt great, hoping am able to get back to a daily practice again.

Trying to figure out how to make it all workout, lose weight, gain muscle, be more flexibility but above all I also want to have fun, life is just too short.

Great time in Cincinnati visiting my son for his 20th birthday, so nice to see him and how much he has grown, very proud of the young man he has belong but then still my baby when he complained about all the bugs in front of lighted apartment door.

Got on the arc trainer Saturday, surprise to find an hotel with no treadmill and very few ever have a Cybex trainer so took advantage of it to give the knees a break, did an IClimb workout with Keith being a while since I did one of this then 2 rounds of tabata using free weights lower body for round #1 then upper body. WE then spend the rest of the day with the birthday price dropping him off after some shopping back at his place to spend the rest of the night playing games with friends.

Sunday no workout, since I got limited sleep due to the beautiful 360 restaurant on the 18th floor of the hotel we stayed in, the view from the 17th floor is awesome and the fireworks from the stadium was nice but the constant humming from the rotator was unbearable , it eventually shut off at 10:20pm but due to a private party it came back on at 11pm, after another call to the front desk it finally got shut down again, but it was back on promptly at 10am, really.

Monday after a late night of running around, woke up late but was able to get in an easy 3 miles and 1 round of tabata using jump rope and battle rope, it is hot and humid, can't complaint since we have had nothing bit rain the last couple of weeks.

Rough couple of days with the allergies, I really do not remember ever feeling this bad from the pollen count, there was so much pollen, you can literally see them blow of the tree when the wind blow and most things outdoor are covered in a thick mass.

I was able to stick with my workout although did back off on the running a bit since I was so congested the long run on Saturday with Shelby was dropped to a 10k since I could feel the congestion in my chest jiggle and my breathing was very labored but did feel so much better after the run.

Sunday, did Pretty Fierce Lean out total body this was a great workout, all her workouts are solid but it will be so nice if this can be redone to include chapters so premixes can be done, quality is not the greatest which doesn't bother me much, but the voice over with the slight delay drives me crazy, also 2 of my DVDs have the wrong workout, what they are doing and what she is saying are different.

For mother's Day off to see my baby sister graduate from college, so proud of her, 6 kids and a full time job and she still got it done, going from being an RN to getting her Bachelors in Nursing.

Monday: Felt tired even thou I got a good night sleep, got in KCM Muscle Up#1 using mainly 15# & 20# dropping to 12# and 8# for shoulder. Got all the treadmill to run but wasn't feeling it so did and incline walk going from 2% @ 4.2mph to 4%@4.4mph for 3.1miles.

After work, put the Schwinn bike on the trainer in the basement, after all that work decided to do Spinerval 101 #1, oh have I missed Coach Troy, there is just something about the way he coaches that just make you push a little bit more.

Lazy day today, even thou I woke up early with no issue stayed in bed contemplating life and wondering why I am not leaving abroad. After so much dilly dally got out of bed to get workout in.

For today the schedule called for 6 easy miles but I truly wasn't in the mood for that so did Kelly Coffey Meyer Muscle up workout #2 which focus on legs and arms. I went quite heavy and was able to get the all the works in using 25# or 20#. Supersets reps of 8 mainly, 2 rounds

Sumo Squat -25#
Bridges - 25# - 16 reps

Forward Lunges - 25#
Stiff legged Deadlift - 25#

Cutsy Lunges - 25#
Frog Squats - 16 reps

Flip curl (4 reps) + ? curl (8 reps) - 20#
Skull Crusher - 20#

W curl -20#
Overhead triceps pullup - 20#

Hammer Curl - 20#
Triceps Kickback - 20#

2 miles with the first one at 5.7 mph and the 2nd at 6mph

Nothing says Spring Day in Ohio, like 21 degrees and snow, oh well.

Beautiful start to my day, despite Mother Nature little weather tantrum, I started off with Cathe Ripped with Hiit Chest Shoulder and Triceps, this is a great heavy weight workout with very minimal rest, I love the flow of it.

Afterwards was 10k easy miles, probably need to spend more time on the pavement but I am just not into the cold, hard to believe that the Paris Marathon is now 15 days away, still some final plans to make but the excitement id building and quite a bit of Facebook friends going.

Doing the Egbert route again tomorrow but starting early, since I plan to have Easter dinner tomorrow because my son will not be coming home and we will be on a plane to London but then somehow I have to work 7pm -7am to cover one of my operators shift since I am down 3 out of 4, doing to be a very long 48 hours.

-9 degree when I woke up this morning but nice that there was no snow storm and the wind was calm.

Got in Cathe Ripped with Hiit Plyo 1 and 5 miles easy run, I was finally able to do 1 hand burpee from the left side, still a work in progress, it tend to use more core muscle.

So started out this morning with the intention of doing the 1 mile loop around my house, it wasn't working out too good, the side of the road was icy and I was changing my stride and going very slow so called it a day and went back to bed. Went for my 9:30am mammogram appt then noticed that a TORN member was looking for someone to do about 8 miles with at 2-3pm, so I contacted her and setup a meetup at a park for 2pm.

Boob smashing went fine, got back home,  had breakfast then decided to do 6 miles on the treadmill so I will only have to do 10 outdoors, temps this morning was 7degree but it was warming to 30 by 2pm.

Met up with Renee at the Munroe Falls park at 2pm and did 3 loops of the 2.2 miles trail loop with a run back to our car twice for 2 miles and I did the parking lot loop twice to make 10+

Was very cold when done and I was about 1 hour from home, got back home and took an epsom salt bath.

We are expecting a snow storm, snow suppose to start later tonight, 8-12 inches by Monday, just so ready for this to all end.

With all the ice and snow, I have basically stayed on the treadmill,  even for me this is a lot, I have always been able to get the long runs done outdoors and the hit and run death of a local runner in the next city on Saturday just makes this the right decision for now.

Heard back from the HR guy, he will bring it up in their review mtg next month, he wasn't aware that the result are readily available and can be use as prove for repayment. It will be so nice if they start covering race fee.

Saturday: 11.2 miles
Sunday: Cathe Plyo 1, had no issue, was worried I won't be able to do this barefooted.
Monday:Cathe RWH Upper Body circuit + 7 miles easy
Tuesday: Cathe RWH Lower Body Circuit + 3x2miles/800m recovery

Booking is all done for Little Rock Marathon except for the Sunday night that I added, same hotel I booked for Friday - Sunday is now coming up double the price. 

Thinking of registering for the Hall of Fame Half Marathon, as a way to keep running after Paris since I still have Flying Pig to do and 2 of my favorite running group BGR Cleveland and TORN are using it for the spring race. Also thinking of RNR New Orleans 2016, great price right now at $50

Right ankle was sore but not injured, hope that makes sense and the weather was beautiful at 37 degrees, it did rain over night with colder temps so some spots were icy. I met up with some TORN ladies to hopefully get in 10 miles, I have the ankle in a compression brace for the first 5 mile loop and it got painful towards the end but it looks like it may be from the brace restricting the movement and me running in it. When we got back after the first loop, I took the brace off and decided to try for 1 mile to see how it goes, it felt better so got in the rest of the miles.

Legs felt pretty good from the hill repeats yesterday but I needed a nap after my run today.

Woke up today feeling off, not sure what is going on bodywise except that I know my sleep pattern is still off am hoping I can get things back on track by this weekend. Woke up at 3:30am but then went back to sleep and snooze the alarm at 4:30 waking up at 5:45am, decided to run outside since the weather looked beautiful, I had 6-7miles on my schedule but was thinking I was only going to get in 3 then called it a day but even though I felt yaky nothing really hurt, my pace wasn't the greatest since it reflects how I was feeling but there was no reall reason to stop after 3miles so kept on going and got in a 10k before calling it a day, no strength workout today but I did get in pushups and squats yesterday.

So I found and android app yesterday for pushups and squats, it have you perform pushups and squats till you are tired then design the program for you. Pushups all on my toes was 26, squats 110 holding 8# dumbbell, you also have a choice of 50-200 straight pushups or squats, I chose 100 for pushups and 150 for squats. Based on what I input and indicating I was female had to do the following

Pushups: 11,10,12,12,11 for 56 total all on my toes
Squats: 32,24,30,30,32,26,24 for 198 total holding 8# dumbell

Treadmill Love

I know most people hate the treadmill, calling it dreadmill or hamster wheel regardless I love mine, and on days like today when I am tired and do not feel like getting in the required mileage I can always convince myself to get on treadmill. Got on it, thinking I was only going to do 3 just to zap the zero but ended up getting in the required 7 miles at a 9:59 pace. Based on the fact that I have pushed myself a bit the previous week was really happy that the legs felt fine.

I have really been working hard on improving the imbalance on my right leg, yes quite aware of it since I can stand on my left leg till the cows come on home but can barely last 10 seconds on my right, so a lot of my strength training the last couple of weeks has been done 1 legged and I am beginning to be able to do move with mt right leg off the floor, the goal is to continue this through the month of July.

Rainy Run

I meet up with my partner Debra @ 5am to run about 6 miles 3 days a week mainly Monday, Wednesday and Friday. At 4:40am today I got a text from her, I was upstairs still getting dress so I couldn't check it since my phone was downstairs,but eventually looked at it.
Her text " We've got rain this morning. Do u feel like being drenched? Let me know.

When I woke up and saw the rain it never occured to me not to run, it wasn't pouring rain, just a light drizzle but the temperature was at 36 degrees. I figure out if we can run in snowy, icy cold condition a rumble in the rain as long as there is no thunder or lighting was good for the soul. I told her we were running, she already figured out I was going to run.

I consider running in all weather condition part of my training as long as there is no safety issue or concern since I never know what race day is going to be like, I try to get myself prepared for any race condition, the goal is always to run a paid race as long as it is not cancelled and it is safe.

We did a shorten route today so we were getting back to our car in about every 2.3miles, got in 5 miles before it started pouring hard so called it a day at that point since we still do have an afternoon run plan.

Got back home and did Ultimate Ball from Supreme 90 great way to hit the core.

Back to a trusted friend- Treadmill

Today was suppose to be an outdoor run with  my training partner but she cancelled since her car passenger window won't come up and we are currently at 20 degees with some nasty wind. So it ended up being a treadmill day, and yesterday I was accused of being addicted to running by my husband, I guess in light of Whitney's death being addicted to fitness is really not a bad thing since there are a host of stuff I can go after the funny thing, my total mileage last week was 37 not sure what is going to happen if I ever go after the 70miles week. Oh well.

I started out with Rachel Cosgrove Warmup - 13mins, really nice circuit that loosen up the whole body, then got on the treadmill was really only going to do 5 then it became 6 and before I know it, I was at mile 8, but to be honest I was really just shooting for 6:30am when I had to check on my son then can change activity. For today's run was watching True Grit on Netflix.
I really want to stay with the BodyRock TV workout but they do not post the workout at a consistent time and I have goign to bed not knowing what the workout is going to be.
Cosgrove Wkt - 12 mins
Forward Ball Roll - 20x
Deadlift 40# BB - 20 x
Military Press 12# -20x
1 leg squat - 10/side
Incline bench flye 12# - 20X
single leg shelc - 10/side
1 legged kettlebell row 12kg - 15/side

Cosgrove finisher-6 mins
3 burpee
1 tuck jump
6 burpee
2 tuck jump
9 burpee
3 tuck jump
12 burpee
4 tuck jump
This was hard and left me really breathless but oh so worth it, hopefully can do it at least 2 - 3 a week as a finisher.
Great way to start the week

Better days

Had a hard time getting out of bed today, but jumped out i time to get in the 4 miles for today, it is amazing how hard it is going into taper mode just when things are getting easy, my body objects to doing any work, worn out from the long training cycle.

Day 2 on the Elimination Diet went great, it is really not that much different from how I normally eat except for the elimination of wheat (bread and pasta), coffee (this is big but no headache) and sugar (chocolate)

There is still time to join Dax Moy MAP 2012 go here what you got to loss, am starting the program Thursday instead of today. and I am all set to go picked up my fruits from the store today. Like what I see about the MAP program so far, tells what to do exactly should be able to do this only 30 days.

Day 2 and all is snowy

No work today, thank God for that since we are in the middle of a snow storm in Ohio, the weather had been usually warm this fall which had been great and this is really the first real snow fall of the year but am so ready for it to be over. After being in nice warm weather over the holidays and watching the Ohio State game in sunny Jacksonville FL, I think my days in Ohio are numbered, seeing the sun just affects your mood and state of mind.

I had 3 miles on tap today since this is first week of taper but I have to say it was the added 3 miles I ever did, just had no energy or desire but got it done none the less but I wasn't running in the snow, skipped the strength workout just do not feel like it.

What the runner saw-Destin FL

This is a runner's paradise,from the weather to all the endless running path along the beach, bay or gulf.

Got in 5.3miles instead of 4 and could have kept on going but the family was waiting for me since we are heading back to Atlanta GA today. Heaven