Life continues to be a struggle with so much on my plate, am loving it none the less since I am doing things that I love.


I have to say recovery/taper is going great I feel strong and healthy, not sure what Detroit is going to bring but I am more than ready to face it, although looking at the course elevation I am amaze at how flat it is, the only true elevation change and that is an exaggeration is at the tunnel and bridge it is going to be fast but can  my ITB handle 26.2 miles of flatness, doing the best I can to prepare for it especially the right one, it just hate flat course since the first one in Cleveland.

Lifting heavy with Cathe's Xtrain is working very good with this phase of my life with just the minimal amount of plyo thrown in to challenge the joints.

On today's workout, Burn Back I was quite surprise on how heavy I had to lift to get the 10 reps in with some muscle soreness, for the 1 arm row I had to use the 40 pounder and I was still able to do 13 reps in the last set to reach muscle failure, for the double arm row I started out with 25s and switch to 30s for the 2nd and burn set, the only 1 I probably will never increase is the delt fly stayed at 8#, the angle is awkward and I know to do it safe and be efficient I need to keep the weight under 10 pounds. The core workout was a challenge but it was so more doable than the other one, oh I forgot to mention about tabaticise that is just a party in a box in a twisted kind of way, there is so much plyo and other challenging moves that 20secs seem like for ever and the 10 secs rest moves with lightening speed, sweaty mess when done.

For running, I continue to do this my way based on how my body is feeling, nothing I do will make me faster but something I do, can stop me from getting to the starting line, so I do fun stuff and today was no exception pulling out itread with Grace, I was thoroughly warm from all the other workouts so starting out fast wasn't an issue, it was a great mix of speed and tempo workout, couple of 6 mins intervals at Marathon pace and 5k speed for 60secs intervals.

Couple of races coming up this weekend so the running community here is buzzing, of course the biggest is Chicago, the  our local Towpath and I have a group of BGR sisters doing the Queen Bee HM in Cincinnati and Detroit is next weekend.

Do you notice that other events seem to only happen on the day you have a race, really people nothing the weekend before or after but everything stack up for race weekend and I always feel like am being selfish but I booked this race since last year, I've trained 24 weeks for it, inviting me to a function a week before the event means you do not think I have a life, too bad I do and I pick me.

TR:Monitor

Feeling much better today, I guess I realized I can't do anything about the weather decided to take it as it is and not let it control my mood, life goes on.

Felt great getting out of bed, although did linger there 30mins longer than usual, got ready to tackle the workout of the dayand the weather shows sunshine even though it is still only going to be 30 degrees. Another triple workout day on the schedule.

First
Trainer Road Monitor was next on the Intermediate plan and it is described as "6x6-minute intervals of Sweet Spot riding to address aerobic fitness, well over a half-hour in total with 2-minute recoveries between intervals. Fast pedaling drills are incorporated into intervals 2-6 in order to target pedal economy and to shift some stress off the muscles with a quick, healthy cadence."  IF= 0.81

Name               Time        TSS   NP   Power        HR    Cadence
Workout          01:00:00    65   146      136         133        85
Clearing 1        00:02:00    2     153      157         128        93
Sweet Spot 1  00:06:00     7     156      158         140        93
Sweet Spot 2   00:06:00    8     160      162         146        94
Sweet Spot 3   00:06:00    8     159      160         143        94
Sweet Spot 4   00:06:00    8     161      163         143        95
Sweet Spot 5   00:06:00    8     161      162         141        95
Sweet Spot 6   00:06:00    8     162      164         141        95

Next up
Itread 14 "This 45-minute workout is a challenge in itself. Grace guides you through an endurance run incorporating a run recovery rate of a 6:1 ratio. This ratio will include running, jogging and walking for 6 minutes followed by a 1-minute recovery. The twist to this workout is that the 1- minute recovery is a challenge. The recovery might be a steep hill, fast power walk, or just a plain surprise. This workout is a great way to shake up your routine and shock your body." I love the itread workouts, even when I am not in the mood I will always do the workout, love the music and the instruction, the warmups are generally short but I am normally okay with that, ended up with 4.73miles Avg HR = 163 with a max of 183.

Then finish things off with Supreme 90 Legs (22:14 + 5:57 of Cooldown), love this workout, really great leg routine and I love that it thoroughly work my hamstring.

Planning on a 25K FatA$$ this weekend I think, suppose to snow Saturday and that may be a game changer, no suffering for a FA.

First 2013 Run

Really wanted to get this done outside but with the rain and cold wind just decided it wasn't worst getting sick over, so took this to the treadmill while watching the ocean. Legs felt pretty good and wonderful, it felt great to push the pace again using Itread 14, incline 2-12% with speed 4-7mph. After the 40 mins run, got in 30mins of cycling using the Octane Fitness xride it was fun and challenge.

Great way to start back running, still haven't decided which races for the first half of the year.