Baby it's cold outside, woke up this morning to 9 degree with a gusting wind making it feel like -16 but thankfully the predicted heavy snowfall didn't happen. Happy MLK day, I did have to go to work but limited traffic since most places were close.

On schedule today was Cathe XtrainTabatacise, this is none stop heart pumping plyo from start to finish, I still believe the first 2 rounds are the hardest, by the time you get to 3- 5 that are somewhat easier you are spent and feel miserable, oh yes bring on the recovery, what step blast, funny they did help push the misery out of the legs.



I have been lacking in my easy run and mileage is no where near where they should be, so even thou I wasn't feeling I decided to just go ahead and walk for time on my feet. Mile 2 I changed to 1/2 mile walking and half mile running, increasing both paces, before I know it 6 miles done and I felt great. 6 weeks to New Orleans and this is the least prepared I have ever been.

Contemplating running the Buzzard 50k, did the 25k last year, it was cold, icy and a complete mud fest but oh so much fun when I thaw out anyway.

First work day of 2016 and of cause Mother Nature with her sense of humor thought this was a good day for some snow and very cold temps, grateful to be alive so no complains.

Haven't been out of work for more than 2 weeks, going to bed when I want and getting up when the mood strike today was interesting. Alarm was set for 4:30am, and I did go to bed early but didn't really fall asleep until about 1130pm, which means a 4:30am alarm was a very rude awakening, it took a couple of seconds to figure out what the sound was which I did turn off and promptly fell back asleep, only to wake up at 5:30am, after morning bible study and prayers, made it to the basement with only about 50mins to workout sine my goal this year is to start getting to work about 8am with an eventual goal of 7:30am.

Am hoping with getting off work by 4pm, I will have some time to work on my side hustle before having to head home or work on jewelry making when I get home, most of this does mean limiting social media time unless it has something to do with side hustle
, too many big goals this year and no point waiting time online.

With the limited workout time, I did Xtrain Bis and Tris Time saver for 26mins and then jump on the treadmill for 2 miles easy run, it's going to take a while to figure out how to fit everything in but as long as I am getting the quality runs (speed - Tuesday, Tempo-Thursday and Long/Hill Repeats - Saturday) in I will be happy, I figure out all the extra runs, yoga, strength and cross training should make me well rounded.

Happy New Year, stayed home catching up on work and promptly went to bed after the ball dropped and a glass of champagne.  

First run of the year, done, met up with team Marathon for their annual New Year's Day run, this normally takes place at someone's house but today they got a suite an the Hampton Inn in Solon and we took off from there for an hour run. This is another hilly course but just a gradual incline, it was very cold and the 20mph wind wasn't helping. My legs started out very heavy hum I wonder why am sure it had nothing to do with hanging with Coach Troy yesterday.

When we turned around I felt so much better and was able to pick up the pace for a respectable base pace average, despite the wind being quite strong.





Got back home after spending another hour or so with the team going over the plans and races for 2016, I really was in no mood to do Cathe Ripped With HIIT Upper Body Circuit which the scheduled called for but felt it wasn't a good start to a new year to skip a scheduled workout so went down to the basement and did the time saver premix which reduced the workout to 33 mins from 46 mins with every upper body worked with cardio blast thrown in, glad I got it done.

Here is to a great and injury free 2016 . Cheers

 Back from vacationing in Florida and after just about a week off from working out except for a day of elliptical/Strength (nice 2 hour combo) and a day of Yin Yoga did nothing but sleep and eat. With Rock and Roll New Orleans now around the corner time to get back at it, am off the whole week so that should help.

 Since I am still on vacation, I did sleep in and after a nice cup of coffee got the workout done.

Today I started Cathe's  Ripped With HIIT/Xtrain Rotation, which of cause started off with Xtrain Hard Strikes I could feel every roll jingle during those jumping jacks then those dreaded situp/pushup combo just about killed me I was one whole set behind Cathe but got it done.




Then 25 mins of HIIT Spinning using Global Cycling Network program, love the music and structure of program, hard and short.



Finish it all of with a morning yoga from The Cexercise Trinity which I assume was going to be gentle but it wasn't, it was nice thou and I made it through the whole 15 mins, love the flow and sequencing.






At 5:45pm putting my big girl panties on since it was 37 degrees, windy and raining I met up with the BGR Motivation Monday group and did 5+ miles.

Tomorrow is another day, make it a great one.

Starting week 5 of Marathon training, even thou I added speed work last week this is really the start of speed and tempo, the question is what marathon time am I committing to. Marathon PR is 4:29 in 2012 and Chicago 2014 was 4:37, can't decide if I want to train for a new PR or for Fun, training through the winter is going to be hard.

Decision made train for a PR, if the body protest, drop down to for fun, I really miss the speed and challenge.

Today's workout was ChaLean Burn #1 + 4 miles easy run. I really will love to go heavier with ChaLean but some of the workouts are crazy compound moves and my left forearm seem to be quite week, also I was quite tired so kept the 4 miles at 5.5mph for the 1st 2 miles then move to 5.6mph for the next 1.5 miles and took up 0.1 for each 0.1 mile.

 

1st marathon Cleveland 2008

Starting Week 5 of Marathon Training and also week 1 of ChaLean Extreme Modified version, this was put together by someone at Videofitness.com due to the complaint from just about everyone that did the program as prescribed of shoulder problem, since just like most program it is shoulder workout heavy and if you progress with weights as you are suppose to the shoulders are just overworked and moreover I like this version better since it mimic Cathe's Xtrain workout of Burnset/Strength/Blast

After the 4 day weekend of food indulgence and alcohol it was with great trepidation that I got on the scale, oh well today is a brand new day, no leftovers and all the pies are gone.

Starting out with a bang with ChaLean Extreme Lean 3, this is short reps (12) with heavy weights but all compound movements, according to the website "LEAN Here is where you really bring it home with new routines and dynamic moves that literally melt the fat off' your body. You will be blown away with jaw-dropping results and rewarded with a brand-new body! this is phase 3 in the program. For most people it probably ok to do the modified version, since you will be coming of another weight routine, first week may require dropping to a lower weight to get the muscle use to this type of movement.

After ChaLean, schedule called for 5 miles at base pace and after the initial struggle was able to get the whole 5 miles in, yeah me.

Felt great afterwards and even got to work on time, something rattling in my car, so have an appt schedule for tomorrow lets see what could be wrong now and how much am going to have to come up with.

Woke up today feeling like crab, feeling everyone of those hill repeats that I did, my Quads, Shins and Calves has some serious DOMS, felt every single muscle when I stretch in bed, oh my, I contemplated not working out today but wasn't injured just some serious DOMS and I know I will feel better once I start moving around, so up we go and I did modify the schedule to fit current level of pain.

On the Schedule for Strength was Cathe Xtrain Supercut, modified this and only did Timesaver #1 what was around 30mins and instead of a 5 miler did 5k, legs actually felt good once my body got moving although it was already quite loose and warm from all the jumping around nonstop workout from Supercut.

After work, went grocery shopping since it occurred to me that the boys arrive tomorrow and there is really nothing in the house for them to eat and I also had no fixing for Thanksgiving, all taking care of now just to pick up some minor things tomorrow and we will be all set and I get to enjoy my family, also hoping my niece comes over from Columbus.

Miss the storm that dump snow in Chicago area, so thankful for that because I am not looking forwards to this

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

Sunday
Legs felt pretty good and I still seem to have all that sugar and caffeine energy so giving the legs a break from running decided on a nice hard spin to flush out the lactic acid using the Global cycling Network 20 mins HIIT program on you tube, I really love how efficient this workout is and the music is great.



Then since my battle rope was right there did a quick search on you tube for a battle rope workout and picked not you average Joe, I have to say after the 1st 10, I stopped and was looking at what he was doing which bothers on "you better have good insurance" thank you very much I will stick with the usual stuff.



Then church, grocery shopping and hope to some reading and correspondence

.
Monday
Due to a late night, I was tired in the morning so slept with the ideal of doing my 8 miler after work, so starting the Starting with Cathe Ripped With Hiit Getting Started program I did Lift it Hiit It : Legs, not sure this was the best of ideas but going to do the program as close to plan as possible.

After work I was just done, even thou I thou I had changed into my workout clothes I wasn't feeling the run, the rain and headache added to my misery and I threw in the towel and went home for dinner and a air-conditioned room. 

Tuesday (today)

Feeling peppy and energetic, out of bed on time and after taking care of some eBay sales and payment that came over night, love making money in my sleep, it was time to get my workout in.

Schedule called for Low Impact Hiitt #1 + Abs #2, another one that I love, who am I kidding I love the whole ripped series.

Then it was time to tackle the mix intervals, I prefer this on the treadmill unless I have someone pacing me, I hit the paces with minimal struggle and it felt very good

1 mile warmup

3k@HM pace 6.4mph --

1 mile @ 10K pace 6.7 mph

1k@5k pace 6.9mph

800m@3k pace 7.1mph

1mile warmup 

After work I was able to join Shelby and Mandy for 8 miles at Munroe Falls Park, I love the 2 mile loop, just a bit of every terrain and my legs normally enjoy the grassy, trail section, really miss trail running but once I get Shelby through her marathon it will be time for us to get back to it.

First 4 miles was slow, legs felt heavy so we average an 11:20 avg pace which isn't bad for this trail but we really picked up the pace on the 2nd half we did the last 2 loop at an average pace of 10:46. So glad I didn't quit and got the whole 8 miles in

Life is good and I feel great and thankful

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.

Sunday - Woke up early, got in some laundry and also started cleaning the garage, for some reason all the untidiness just bothers me, after a bot of cleaning, went done to the basement and tried our the new workout that was emailed to me from Pretty Fierce Lean Out called Core Plyo, wasn't sure what to expect but know it wasn't going to be easy, well she didn't disappoint, this woman loves burpees and plank moves, I am having great definition in my arm from all the planks and burpees. 10 exercises were you are doing 12 reps but then the you have to do left and right side and then she had a finisher, 32 mins later I was a sweaty mess. Shower changed and got ready for church and for the first time in a while, we got there before the opening hymn, yeah

Monday: Finished cleaning the garage then met up with BGR Motivation Monday group to get in some miles, we got poured on by mother nature but it felt great since it was muggy and hot initially. 4 slow miles done on the multi purpose trail at Garfield Park, last Garming mile was off since I forgot to turn it off. Picture by Candice

In an effort to give the legs a break did a new workout to me focusing on the upper body, Pretty Fierce Lean out Upper Body Strength, it was short and to the point, love that it will be easy to go heavy on this and she doesn't babble too much, which I love. Use mainly 15 & 20# dropping to 12# for the shoulders.

After work met up with Shelby to test out the legs on the bike and hike path, it felt pretty good a bit sluggish to start but got better as the miles went on



This morning was another beautiful restorative yoga off of youtube by RohtopiaTV, I think my body is now beginning to crave this Wednesday sessions.

Following the taper week of Brain Training for Runner to prep for this weekend's Half Marathon and I will probably do the same for Flying Pig just to keep some speed in my legs, before running I did Cathe RWH plyo #1, was really feeling this, it has been at least 2 weeks since I did anything this intense but I got through it.

For the run, since I was thoroughly warmed up, started out with 5.4min/mile and finish at 6.0min.mile getting in 5 miles with a time of 53:34 for an average pace of 10:43, this is pretty significant since all previous easy runs had been in the 11:30+ range.

Am hoping after I wrap up The Biggest Loser Half before starting the Detroit Marathon training plan I will work on speed and leg strength doing hill repeats, also increase distance on the trail. Need to get back on the trail.

Brrrr it is cold, the wind is brutal

Woke up with so much energy today, no aches or pain and on time, although that didn't mean I got to work on time just that I got in all my workout, I really enjoy working out, it's not something I need to do, it's something I have to do just to feel complete for the day.

1st workout was Cathe Ripped with Hiit Upper Body Circuit, every time I do this workout I wonder why it is called upper body circuit because the legs are worked just as much to keep the metabolism rep but then when I do the lower body I understand why, really love this program, great compliment to my running.

Work out #2, I really wanted to do the 1 hour yin yoga that Travis posted on youtube so the intention even thou the schedule called for 6 miles easy I was only going to do 4 to be able to get the yoga but once I started it felt so effortless and I couldn't imagine cutting it short.

Was running short on time so plan to get as much yoga as possible in, was able to do 30 mins of Travis Eliot Yin yoga, this felt so good after the other 2 workout.

Not sure what to do tomorrow, it is going to be very cold again, some light snow with temps at about 19 degrees but feel like 2 with wind gusting at 21mph by 10am it's going to feel like -2, just does not seem worth it since it will be hard for me to breathe so it looks like the 16 miles for tomorrow is going to be on the treadmill.

This does not help with the decision of which shoe to wear for the Little Rock Marathon coming up

Normal Friday activity at Solon Giant Eagle Market District 6 for $6, great way to taste different wines and not bad for the price

1-Mirth Chardonnay 2013 paired with Vermont Cheddar popcorn/Mango drizzle
2-50 Shades of Grey White Silk 2012 paired with Mixed green with crispy bacon & grapefruit vinaigrette
3-Fantini Montepulciano d'Abruzzo 2013 paired with Stuffed Shells
4-The Seducer Red Rendevous 2012 (my favorite) paired with Blueberry marinated roast beef
5-Le Mazet Cabernet-Syrah 2010 paired with poached pear wrapped in prosciutto
6-Vietti Muscato d'Asti 2014 (this was good) paired with strawberry and cream cup

Saturday was slightly warmer than most running days I have had of late, 36 degrees felt like a heat wave but the problem is this is Ohio, stay out long enough and the temps change and there are always surprises. Winter running makes for interesting running, yes need to layer up, but I am finding out that some tops don't go together, the armpit meets at different levels so this create chafing, multiple top change later finally find one that are willing to play together. Love the Lucy bottoms so far, lean and mean tight and the winter warrior tights work great together and have worked in temps close to -2, oh joy of Ohio living.

Got in 10 miles Saturday running the Old Akron Half Marathon Blue line then went back out to get the last 2 runners for an additional 1.64 miles which was great as a cool down. The pace wasn't fast, still quite a bit of ice and snow on the side walks and we did occasionally move to the road but I wasn't very comfortable with that since we were running with traffic.

Sunday, had every intention of getting up for a run then meeting my BGR sisters for a run but then I got the cleaning bug since this is a rare occurrence decided to go with it, clean whole house, did laundry and sort books after all this was done had no desire to run but felt like spinning so got in a 45mins ride using motiontraxx cycle program coached by Gregg Cook, this was perfect for the day.

Today woke up early but spend a good 30mins debating the merits of whether to get up or not for 30mins in my mind, should have just hit the snooze button. Did eventually got out of bed and got in 7 miles but then was upset that I ran out of time to get in something else.

Had the alarm turned off by accident, but woke up bright and ready to go at 5:20am, did the usual and headed to the basement to get my workout in. Legs felt good and I feel great, got in 5 easy miles @5.0-5.1 mph/2% while watching the rest of the 14 blades movie on netflix, afterwards try Cathe Ripped with Hiit Plyo #2 for the first time, this was very enjoyable it uses a step  and got the heart rate up there, the moves weren't killer but the legs were loaded, finish off with a nice yoga stretch from you tube.     

As usual went to the market district supermarket for the 6 for $6, nice selection of wine tonight but no clear favorite           

Well the weather report in the Midwest was not wrong, it started snowing around 4am yesterday off/on although more on than off, we currently have about a foot, should stop around noon today but luckily since it is not very windy they have been able to keep it off the roads, more expected and very cold temps.

Cathe Ripped With Hiit Plyo1 + 5 miles easy

I continue to say I think this is probably one of Cathe's best for runners, it does has it flaws but none the less almost a must have system for runners. Doing Plyo before my easy run, too easy to a new level since legs were done before running even began.

I seem to be coming down with something, neck and shoulder also hurting not from lifting but stress/illness bound been popping vitamin C all day, hoping to give it a short life but quite a bit of people had been sick at work.

Still slowly getting back to waking up on time to get my workout in, but for some reason I woke up around 230am feeling very hot wasn't able to get back to sleep right away but had no problem getting up when it was time too, although for some unforeseen reason reason decided to arrange my closet, go figure.

So after dragging myself out of my closet, went over to the basement to get the workouts of the day in, body feel fine no aches and pain.

Cathe Ripped with Hiit Upper Body, did it all the way to the stretch then pause and went to get 6 miles of easy run in watching Cast Away with Tom Hanks, after the run back to Cathe for the stretch.

I still have no idea what to do about the long run tomorrow trails, road and paths are messy due to the rain and snow from last night and this morning, also have a 930am mammogram appointment and Sunday doesn't look any better with a storm rolling in.


Signing up for Hall of Fame Half Marathon feels like this will be great to do after Paris before Flying Pig just to keep going also lots of friends are doing it and Rock and Roll New Orleans 2016 since that is only $50 and I get to know off another state

Wasn't sure how I was going to feel this morning, haven't push the body that hard in a while, woke up and dread moving any body parts but surprising when I eventually man up and move a body part I felt fine some tightness in my left calf but not pain.

Schedule called for 5 easy miles today, but I kind of miss the Hiit workout so missed things up a bit based on the fact that I read an article recently that hiit followed by steady state cardio was good for weight loss.

Ended up doing Cathe Hiit # including bonus abs #1 then finish off with an easy 3 mile run.

Love how my body is feeling, looks like after almost a year I may be getting back to 100%, the new Cathe workouts had really been a great supplement to my running, I love the mix of plyo, hiit, heavy weight, high reps..

Now to start planning the rest of the Paris trip, will like to make a great vacation out of it since this will be my first time there.

More DOMS on the quads today, got up despite the fact that is was so cold, had to get the first workday of the year started on the right foot. Weather is now 9 degrees, didn't think we got past 20 all day but at least no significant snow so happy about that.

Got in D2S P2 RAMP + 7 miles easy run, I started at 4mph and finish at 5.4 with an average of 12min/mile, really hard to keep pace this slow but I find that my legs actually do feel great with them, I have had no problem with pushing the pace when I have to and the hill repeats when great so I am trusting in the training. Feeling like there is no need to beat myself up all the time, but the real prove will be going very on days off.

Started watching Sons of Anarchy today, can see why people got caught up in them like Jax so far.