Just a Quick Post, seem to be worn out not sure from what, so heading to bed early.

Thursday -Kelly Coffey Meyer Shape up weighs only, I think this so much harder without the cardio in between and it also was hard to go heavy since reps were long



 Afterwards was Sufferfest Revolver, if this is done right 1 min felt like eternity, funny that the 1 min recover seem to fly by, but I love this workout, love looking at the form of the elite, how smooth they land and move. The complied races use is perfect and that dash by Bolt just propel you forward.




Friday - Iron Core Kettle bell Bootcamp, I have actually owned this DVD for over a years now and never did it, not sure why but it was perfect for today, I just dilly dally all morning long not sure what I want to do, felt fine, nothing hurts but must be suffering from lack of sleep. After wards was an easy spin, did consider a sufferfest but wanted to watch some eBay youtube videos
 

Saturday - In the workout front, didn't do much, just made myself do something, even thou I was dressed I knew I wasn't running at 9am with the temps at 80 degrees and 82% humidity, so clean the house, cook, sort clothes then eventually around 11:30 went to the basement and got in the Iron Core #2. I felt so much better as the DVD moved along, this was 3 circuits of 6-8 workouts but I like that she moved things around in the circuit instead of just doing the same thing for the 3 circuit like yesterday. Love the workout not to get ready for my family, love seeing my sister and her kids, also glad to have Ms. B back in town.

Me and my baby and we match


Life is Good, time with family-Priceless

Catching up

Really surpise to see that I haven't blogged since mid May, the summer is moving on fast and so is life. Both kids are now graduated and we just got back from getting son#1 settled in Seattle, he is goin gto be sharing a house with 5 othes guys since they all insist on living in downtown but I really can't blame them, the location is perfect, 15mins to just about anything you can think of.

Workout wise I have been doing great, although during this vacation, I decided to give my body a break from running and cycling, concentrating on bodyweight workout, I found a great one in the Oxygen June Magazine that was perfect.

30 jumping jacks
10 pushups
25 high knees
7 burpees
15 crunches
10 jump squats
10 pushups
15 crunches
10 push ups
10 jump squats
30 jumping jacks
1 minute wall sit
10 pushups
25 high knees


About 4 weeks out from the Zooma Chicago Half, so have to get back into training, really want the second medal but that will mean running under 1:59 shooting for it so we will see what happens.

Got into the 2014 Big Sur Marathon, was surpirise by that no problem at all doing registration with Active.com I actaully thought I was doing something wrong, this sold out in 59mins wow.

Need to start planning and making reservations for the races coming up, been trying to rack up travelling points, sos far sos good. 

SP16.0 ABB1

Took yesterday as a total rest day, still seem to be catching up on sleep since I went back to bed after making breakfast for my boys and his friends, the oldest brought 2 friends home on their to Dominican Republic for spring break. Told then to enjoy it this is their last Spring Break since they all start working in July.

Today was Aerobic base Builder 1 which is Spinerval 16.0, great workout probably riding harder than I should have, really need to pay attention to making sure am riding in the right zone for the workout can't be doing hard all the time. Not much time to get the run and strength in due to getting son and his friends ready to leave at 6:30am another friends's dad was dropping them off at the airport. Plan will be to run and lift after work, well will see how that goes just not my cup of tea to workout after work unless am meeting a group.

 

After standard warmup-goal stay in zone 2
4x5mins/1min rest
4x4mins/45sec rest
4x3mins/30sec rest
4x2mins/15sec rest
3x30sec build
Cooldown

Back on Track

After a long holiday weekend with visit from my in-laws, 11 guest altogether who all stayed at my house, which included lots of food and late nights even though I was able to sneak in some runs, it was nice to get back to a normal routine. I had a great time with them and always love seeing them so it was a small price to pay.

Monday was hard, even though awake couldn't roll out of bed, my body just wasn't moving so laid there dreaming of running, then of course it was time to get up and get ready for work. Had a hard time at work was really just fatigue, got back home and attempted to do my scheduled 7 miler and try as I might it just wasn't happening and after 3 of the longest miles of my life called it a day and did the Upper/Lower Body of the Prevention Turnaround DVD and 6 mins of Tai Chi. Glad that is over time for bed.

Tuesday, oh boy whay a difference 24 hours make, I woke up more energetic, schedule called for 20*200meters @ 1500m pace with 200meters recovery. Can I really do that after how I felt yesterday, one way to find out, off to the basement , program the Garmin and it was time to start I felt great and was able to get all the intervals in, 9 miles later felt like a million buck and added in the Total Body plus Core workout. After work, I dropped my son off at Drivers Ed and with the perfect weather and being close to a runnable trail with running gear in car decided to sneak in a quick run and was able to get in 4 miles of pure bliss before heading home.

Bringing us to today, wasn't sure how I was going to feel based on the double run and the restless night, my hubby always thing if he can't sleep that means I can't sleep too when I was perfectly fine asleep. Oh well, instead of getting out of bed at 4:30am sleep till 5:45 then rolled out and got dress since it was later than usual, decided to run outside instead. It was a great morning, I had 7 on my schedule but knew I was running late and was not going to get that in, lots of runners and walkers out and I was able to get in 6.5miles before having to call it a day, hopefully can get in a strength workout after work.

Racing wise next on the agenda is one of my favorite race Kathleen Neitert Race For Hope 7.5 Mile / 5k on August 5 then I have a 50k on August 25. What I haven't decided about is if it is wise to do a 12hour run a week before the Akron Marathon. Akron is not really a goal race just doing it because this is their 10yr anniversary and I wanted a 10 year bling so I can go out as slow as I want and it was already paid for before the 12 hour run was added as an option to this race. Decisions Decisions

Irish for a day

Great day with my guys

Enjoying the Simple things

With my boys at Panama City Edgewater Beach, it was windy but felt great not much going on since this is off season for them, it is great to have a quite beach with just some local surfers.

 Today's workout 2miles warmup 40mins @HM pace and then 1.5miles cooldown,well didn't quite go as planned, got the mileage in but not the pace.2 issues, it was hotter than I thought even thou I carried water and also I have never really ran this much back to back road wearing the Vivo Barefoot Evo and my ankle is having to adjust to the increase road mileage, it was quite fatigue today so back off on the pace so as to get in the distance, I have about 300 miles on the EVO and it shows no wear.

After the run got in 20mins on the upright bike and then 15 mins of an athletic stretch before showering and heading to the beach.

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.

Today:
Dynamic Flexibility

Mixed Intervals
1 mile @ recovery pace
2k@HM pace/ 1min recovery
1 mile @ 10K pace/ 1 min recovery
1k@ 5k pace/1min recovery
800 meters @ 3k pace
ran to 5 miles @ base pace

Chalean Extreme Push 2 ship warmup

Namaste Yoga Songbird Series 20 mins

Yesterday

3 miles @ base pace, was suppose to run 6 miles but wasn't feeling great so stopped at 3.
Chalean Extreme Burn 2 - skip warmup

Sunday:
Rest day, my sister's wedding lots to do

Saturday
Rest Day, a friends daughter's funeral, died all of a sudden, basically dropped dead after teaching a class just 31 years old. I was just emotionally and physically spent.

Back from Columbus after dropping off son #1 off at OSU, it was a long day, although even though we parked all we though he would need by the time we unpack, we needed more stuff, so he went with his Dad to the opening session and I made a trip to Target and Staple and it seems so were all the other parents. Also made a trip to the book store and $400+ later he had most of his books.
I was able to get in 3 miles, 1 mile warmup and 2 miles @ 5k pace after doing dynamic flexibility before we left this morning, I feel good after running 3 days in a row still down 5 miles for the week but there has just been so much going on this week

Took the day off work today, so as to finish getting all the necessary college stuff for my son, it was a long day trying to squeeze so much in. Started the day out right with with 4 of the 6 miles I missed Monday, I had no problem doing 6 but I did feel like running around the cul-de-sac so just did one giant loop around the area and called it a day. Got back home did 4DS chest and back which was also missed on Monday and then Pilates Perfect Arm. I plan on running tomorrow if I can wake up on time we have to get to OSU early to get him unpack and settle before we have to go to a parent meeting from 1-4 for the program he is there early for. So I think this will be the first time I am running 3 days in a roll, will see what happens.

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.00	09:50	06:47	156	186
1	1.00	09:53	08:17	165	186
2	1.00	09:48	07:57	146	178
3	1.00	09:56	06:47	151	175
4	1.00	09:46	07:32	161	174
5	0.00	08:07	09:37	163	163

First stop Walgreen for passport pictures, next post office to apply for US passport for my son, next doctor's office for yearly physical, lunch at Ruby Tuesday, Target for Supplies, Marshall for new wallet, his wallet basically came apart at the post office, Walmart for supplies Target didn't have the right BBQ chips, then son #2 called staying after school for Chess Club then will go to band practice from there which means I need to bring dinner to school before band practice, now we are packing up, wow there is so much but I will prefer for him to have toom much than be without.
It is going to be so hard without him but I think it will give me a chance to focus more on son #2, although I am not sure he is looking forward to it.

I woke up this morning dreading my workout thinking I have a 3 miles tempo at 10k pace but got excited when my schedule shows 4x1k interval at 5k pace, okay so neither is a barrel of fun but I enjoy the intervals more than the tempo run but they are growing on me. So today's workout was

Dynamic Flexibility from Matt Fitzgerald's Brain Training for Runners Book
1 mile warmup at recovery pace
4x1k @ 5k pace with 3 mins recovery
3x0.1mile all out sprint with .1 mile recovery pace
Recovery pace to 6 miles

Cathe 4DS Legs, Core + Stretch

Yesterday there was so much going on, so all I could manage was level 3 of 30 Day Shred.

Getting my son ready for college, we are taking him down on Thursday, so there is so much to get done and the fact that his financial aid is still screwed up and payment is due, makes things quite stressful.

Today was a very busy day, getting my baby (oldest child) ready for his summer program at OSU, considering the fact that he has only been away from home no longer than 1 week this is going to be hard for both of us. In a typical teenage fashion, he gave me a list of what he needs today and so we spent all day running around to pickup just about everything, at least now we are all ready for the fall.

For father's day, I signed my husband up for a 5k race, Run and Crawl in Ohio City, he has been running 3 days a week for the last 2 months, so it was about time for him to challenge himself. He did great, finish in about 27mins and is probably done with racing for now, was hoping this may inspire him to start running more often but no such luck.

I have made the decision not to do any fall marathon just don't think my body is ready for it yet, the 2 weeks off has been great but it felt really wired not running. So for the fall I will be doing another fall Half Marathon using the same program I used before Matt Fitzgerald Brain Training for Runner still going to stick with level 1, it was the perfect mileage for my injured body without aggravating anything.

The fall HM I picked for now is the Spirit of Pittsburgh on November 1 and I will do shorter races as the program calls for or as I want. Right now I know am running the shortest leg of the Akron Marathon relay and also the Race for the cure 5K. For strength training, am going to stick with Chalean Extreme since they are somewhat short (35mins) and if I start getting frustrated I'll go back to Barry since that really complement my running quite nicely and I love the 12 mins leg routine so I will probably add them on.

Today's workout
Chalean Burn it off + Recharge (do not care for it so will go back to yogamazing.com)

Yesterday's workout was Burn 1 before an incredible long day at work

Class of 2009

So my baby graduated from High School today, I am so proud of him, not only is he smart, he
is very compassionate and caring. He has the patience of a saint, can sit down and play tea with a 4 year old girl or sit down hours on end playing cards with a senior citizen listening to stories. He will be heading to Ohio State this fall to study Computer Engineering, actually he will be leaving June 21 for a special program at OSU, this is going to be hard since he is a very good friend and the one I take to the most about fitness and running.


Quick workout this morning since I had to get to work early so as to be able to leave early for the commencement ceremony, Steve Cotter 20 mins Cardio

My baby turn 18 today, he really has grown up to be a very wonderful young man and am so proud of him. For his birthday, he wanted a small get together with his friends to do the usual game and music, as a surprise I brought his PS3 downstairs to the family room and connect it to his father's (who is currently out of the country) 52" flat screen TV and surround sound system, wow it is loud and they are all in heaven.

I did 40 mins on the spin bike and then went for my scheduled 7 miles run at about 7:09pm after dilly dallying all day , my legs felt tired and heavy but I decided to take walk breaks if needed but don't quit since nothing was really hurting, I thing it was just the effect of a very busy week at work that involve constantly going between 4 floors.

Mile 1: 10:18 154bpm
Mile 2: 10:28 147bpm
Mile 3: 10:04 149bpm
Mile 4: 10:15 147bpm
Mile 5: 9:51 151bpm
Mile 6: 9:48 152bpm
Mile 7: 9:42 157bpm

7.08 miles average pace of 10:03

Finish off with yoga for runners