Elliptical - 32 mins
Mark Verstegen Med Ball Workout-25 mins
Kathy Smith Matrix Core Condition - 10 mins
Kathy Smith Matrix Replenish - 10 mins

Perfect for working out all the kinks

Last training run today, after a 1 mile warmup @ recovery pace did 2 miles at HM pace and finish with a 1 mile cool down. Did Dynamic Flexibility before and Barry's Mission Specialist Lower Body Advanced after. Kind of excited and nervous but looking forward to race. Looking at the profile it is very hilly towards the end so I really need to take very good advantage of the first 5 miles that are flat.

Thursday
Kathy Smith Total Body Lift did warmup, Upper body lift, leg lift and butt lift skipped the abs lift.

Wednesday
Spinning
Barry's Mission Specialist Upper Body and Core Advanced.

I get it, I get it now, the tempo run had been at my 10k pace and were very hard but today the tempo run was at HM pace and it was a breeze, well it felt great and for the first time in a long time my legs felt great all day, no aches or pain :) Did Fitzgerald Dynamic Flexibility before the run. 5 miles 10:10 average pace

1 mile @ 4-5.3mph
4 miles @ 6.6mph ( was suppose to do 5 but cut it short since I had to get to work by 7am)
Skipped the cooldown mile but did a thorough stretch on my own.

After work, join the Thursday trail for four miles starting at the station road train stop. Nancy and I kept a pretty good pace, running the 4 miles in less than 43mins, even thou we walked one hill. Legs still felt great, after the run joined the group at Panini but they decided to sit at the bar instead of tables and since I don't drink I find it hard sitting at a bar drinking water so I made an early exit.



Got back home and did Kathy Smith Leg and Butt lift, nice workout to get into the did little muscle of the butt and leg, no weigh and boy can I feel it remind me of callanetics.

Had to get to work early today since I was running a charge in the Pilot plant so no morning strength workout, got back home and did Kathy Smith total body lift that I picked up from the library, did the warmup, upper body and tummy lift. It was surprisingly hard considering I was only using 3# weights, I am really trying not to work my legs at all on non running days so I can truly give them a rest.

Celebrate Nursing 10k

I woke up feeling fine, nothing hurts and much better running mojo than last week even thou I went to bed late due to having screaming teenage boys late into the night in my house. I wore my Brooks running Skirt and red Akron Marathon HM long sleeve Brooks top (this was actually a conversation since most people either didn't know about the half or have been wondering about the course. Had a slice of Arnold's Soft Honey Wheat bread and made a mix of ZizZazz tangerine + Amino Vital Endurance lemon lime energy drink to go since I had to made a pit stop at Giant Eagle (grocery store) to send Money to my Sister-In-law using Money Gram.

Left the house about 7:15 and finally got to the race site about 8:30, the cops were already out direct traffic and the volunteers were also out in bright orange Tee shirts making sure we got to the right place. The sign in was inside the learner buidling and we were able to use real restroom, picked up my race packet with no problem and put my name on the raffle ticket for door prizes. The goody bag was a nice Cleveland Clinic fabric shopping bag and it came with a lot of free samples from a Curves package.

I did a 1 mile warmup running around the parking lot, I had to explain to the lady helping out with parking why I was running before a race. After the warmup, did the dynamic flexibility stretches. The race started promptly, I think Hermes is really good about that unless something usual was happening. The cops did a good job controlling traffic, and the volunteers were out in full force to make sure we didn't get lost. The water stop were really well manage, I took water at 2 of the 3 stops even thou I never really drink in races under 1 hour but they had it perfectly setup I didn't miss a step. Weather was perfect.

I had my virtual trainer on the Garmin set for a 9min/mile pace and by the end of the 2nd mile I was trailing badly and I know I have to start picking up the pace, I did a quick check of my body nothing hurts so why was I running slower than what I know I was capable of, so my mantra became "Nothing hurts so move your legs" a couple of time with some explicit. :) and then it changed to "Legs don't fail me now".

By mile 4, I noticed a lady behind me and realize she was using me as her rabbit and I decided to have fun by challenging her, by mile 5 I noticed she was slowly so I slowed down long enough to let her pass me which she did and then I proceed to chase and pass her knowing she will take the bait to chase which she did and we proceeded to run the last mile as our fastest, I came in slightly ahead of her, we high five at the end and she thanked me for helping her keep her pace, that was a surprise. She also introduced me later to her husband and mother telling them I wa her rabbit. I was aware of 2 slight downhills but not the hill, the course was nice and I guess it is new for this year some old timers didn't like the fact that they weren't running in the park.

Did a quick 1/2mile cooldown then went to get water, apple and the most sinful cheesecake brownie that was probably the equivalent of the 730 calories I just burn running the 10k, but it was worth it.

The virtual training partner on Garmin is really a very good tool, am I really will be planning to use it more often.

Sara decided today not to run the race claiming she wasn't fast enough, this was going to be her longest distance to date and I think she just psyhed herself out, oh well.

Activity Route: -- Elev. Avg: 803 ft Location: East Cleveland, OH Elev. Gain: +0 ft Date: 05/02/09 Up/Downhill: [+364/-364] Time: 09:01 AM Difficulty: 2.7 / 5.0 Weather: Fair 55 F temp; 46% humidity 55 F heat index; winds S 6 Performance Distance: 6.07 miles Time: 0:53:13 Speed: 6.8 mph Pace: 8' 46 /mi Heart Rate: 166 bpm (Avg) Calories: 730 180 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 14 +0' 28 6.5 -0.4 161 +114 ft 2 9' 21 +0' 35 6.4 -0.4 163 +85 ft 3 8' 47 +0' 01 6.8 -0.0 165 +39 ft 4 8' 16 -0' 30 7.2 +0.4 165 -36 ft 5 8' 24 -0' 22 7.1 +0.3 168 -88 ft 6 7' 50 -0' 56 7.7 +0.8 170 -121 ft end 7' 37 -1' 09 7.9 +1.0 172 0 ft Versus average of 8' 46 min/mile

Posted from bimlog.com Official Result Elizabeth S 1121 53:08.39 53:20.15 00:11.76 8:34/M Goal A) 8:36 (Based on my training profile from Brain Training for Runners) B) 9:00 What I put in my Garmin because it is in the middle C) 9:11 (Based on calculation from McMillian using last week 10 miler result) D) 9:33 (Faster than last week's pace) Age group 2/4 Overall 52/104 I checked at the raffle table and realized I won prize #12, didn't know what any of the prizes were, just dropped my raffle ticket in, so prize #12 was an extra large ofificial NFL browns polo shirt and $10 gift certificate to Dick's Sporting Goods, so for $18 entry fee I did pretty good. The biggest surprise was that I came in 2nd for my age group and got a medal Got home and did Barry's Bootcamp Mission Specialist Lower Body Beginners and Advanced, also did the Beginners Abs for a total of 36 mins, finishing up with 10 mins of replenish stretch from Kathy Smith Ultimate Sculpt. Ended it all with a cold soak in the tub.

I forgot to mention that this week was the start of the build 1 phase of the Brain Training for Runners by Matt Fitzgerald, I am really enjoying this program it is challenging but it is showing me that I am capable of doing more than I have been doing. This was the start of the week I was afraid of, the 400 meters and 1 mile intervals but this week so far has gone great, the target pace level I picked has been perfect for training, I know I was suppose to go at my current level but looking at the running paces they won't have been challenging and I won't have gotten any improvement. It is really nice having a pace to target and not just running too hard or too easy. Highly recommend the book.

The 400 meters interval went without a hitch on Tuesday and today for the first time I ran 1 continuous mile on my treadmill @7mph, no walk breaks, holding on and gasping for breath and with a 2 mins recovery did it again and was even able to speed up on the cool down mile.

So today's workout

Dynamic Flexibility

1 mile warm up @ recovery pace (5.0mph, being careful so I can do the 1 mile intervals)
2x1mile @10k pace (7mph)
2 mins recovery @ 5mph
1 mile cool down @ recovery pace (5.4mph, was so happy and still have some left in the tank)

Kathy Smith Ultimate Sculpt Core Conditioning (really love this 10 mins hit everything workout)

Was a sweaty mess when done even with the treadmill fan and standing fan neither could keep up.

An observation, I can no longer watch TV and run, it is just impossible somehow my mind drifts back to my body, taking inventory and checking form and when am not doing I zone out just enjoying the run, I even tried DVD today and had the same problem so now just have music playing in the background.

My husband has a collection of records and we bought one of those antique looking Cd/cassette/record player last year so now I get to go through them and relive some 70 & 80s music.

Am hoping I can get back on the trail next month, I really have miss that but I hate running on the trail by myself and I equally hate having people wait for me because am slowing them down.

I found a 10K in Pittsburgh, that I am planning on doing I just have to convince my family to be out the door by 6am, the main purpose of the trip is my son's overnight visit to Carnegie Mellon to help in his college decision, he was accepted there and the other 3 he applied to but we are still waiting for the financial packages. He does not check in till noon but the race is at 9:45am, it's about 2 and a half hours to the race site at South Park and it is for a good cause.

Took Monday and Tuesday off due to work and life, just too much going and I was feeling run down. Working out probably would have help but I needed sleep more.

Today:
Dynamic Flexibility
1.5 miles @ Recovery pace warm up
4x30s@10% incline 7mph with 2 mins re overy
1.5 miles @ recovery pace cool down
Kathy Smith Ultimate Sculpt Core and Stretch

Was too tired to workout this morning after running around with the kids and staying up late, but Biggest loser started it was enough motivation to get me downstairs to get my workout in. Did

Barry Fat Blaster Upper Body
Barry Mission Specialist Upper Body Beginner
Kathy Smith Ultimate Sculpt Abs and Stretch

Got the teaser notice for the Akron Marathon, I think they are getting rid of the free shoe and marathoners now get Brook jackets, still no race plan.