Today was a great day, got out of bed 10 mins after my alarm went of, normally I don't get up for another 60mins or so, started the day productive and happy. Today was Kelly Coffey Meyer Slim Sculpting Swing + Upper Body, I think this workout is so much harder when you are not switching between upper and lower body. My left palm seem so much more delicate than my right.

After KCM was a doyogawithme yin yoga for hip and hamstring with David Procyshyn love the sequencing and the gentleness of this one, perfect for a recovery day.

Spent most of the time after work sorting through the bulk jewelry  I bought from liquidation.com, got to start taking reselling seriously

Life is good and there is bliss

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.

TR:Carillon + RKS

Started week 5 of the Trainer Road Intermediate Workout today, on the schedule Carillon "2 sets of 2x10min Sweet Spot criss-cross intervals where 1min surges are spent out-of-the-saddle; 1min rest between intervals/5min rest between sets of intervals." my speed is getting better at least I am now at the upper end of 14 or low 15 with the heart rate staying low.

For April I picked RKS for strength training and workout 1 was 20mins swing, 30secs ON/45secs OFF, did 10mins -8 rounds and called it a day using 12kg KB

Swim class starts today not really sure am looking forward to it, didn't get in the pool all of last week, oh well

Cyclo-HIT + Barry+Bob

Another beautiful spring day in Ohio, 2 more inches of snow overnight and we are at a balmy 24 degree but at least the wind died down. Going to be an interesting 25k trail race tomorrow.


Today, did Cyclo HIT 30 Power Techniques, 5x5mins and every min, he changes the drill every minute: shoe scrapper, hip thrust, wagon wheel, scissors and then hoover, just start all over again. Didn't look too hard when we started but the hoover(standing) really kill my legs and by the 4th round I was dying.
While looking for a strength workout to do, I noticed Barry Bootcamp 5day academy and remembered that each DVD had a weight, cardio and treadmill section. I have never done the treadmill/cardio section in this DVDs but love the weight section so decided for my run today to try it out and picked Joey (not sure if all the treadmill wrkt is the same or not) this was actually a lot better than expected.

warmup: very short
section 1: Start at 5.5mph/0% incline(mine was at 2%, never run below this) then increase very 1 min by 0.5 at 5mins go as fast as you can,
recover 3.5mph/0%
section2: start at 5.5mph/0% incline and increase 1% every 30sec keeping speed constant, max was 15% for them, mine was 12% highest tread went.
recover 4mph/10% - really this is recovery
section3: start at 4mph/10% every 30 sec drop incline by 2% but increase speed by 1, yes for the first time I ran 9mph on my treadmill @2% and didn't go flying off. YEAH ME
recover 3.5mph/0%
Section4: Sprint; 90sec/7mph. 60sec/8mph, 45sec/9mph, 30sec/10mph YES I DID, just incredible that people can run a marathon at this pace.
Cooldown

This was only about 27mins, on the screen there is a countdown clock, speed and incline in red, Joey was working around and there was about 10 people on treadmill.

Bob Harper Kettlebell shred for strength today-12kg KB

BodyRock Day 2

6.2 miles on the treadmill doing a pyramid up workout while watching Ironclad (great movie) on Netflix, the left knee was slightly twinge but the kink worked itself out by mile 1. Moved the pace from 5.9 - 7.5mph felt great through out the run, if I can metally challenge myself this year I think I can make some great gains in my training, just need to get over the mental block. Use Rachel Cosgrove warmup from her breakthough book.

Did day 2 of the BodyRock workout, 10 reps then work way down the pyramid to 1.

1) Alternating hand sand bag swing using 12kg Kettlebell
2) Shovel left using 6lb med ball
3) Shovel right 6lb med ball
4) Clean and Press Left using 12lb kettlebell
5) Clean and Press Right using 12 lb kettlebell
Ab Routine didn't set the timer to 50/10 just did 50 reps of each
1) Reptile PushUp
2) Mountain Climbers
3) Star Push Ups

All in all great workout today, baked some cranberry walnut bread and coconut bars from Elana's pantry, currently addicted to Tulsi tea.

Sometimes everything just click and this week has just been like that, finally getting enough sleep, getting up on time to get workout in and being able to hit all the paces on my run, added back yoga and started RKS workout. Still struggling with nutrition but that is a work in progress, with Borders going out of business I picked up more running and nutirtion books a girl just can't have too much.

With a half marathon trail race tomorrow, todays was an easy day, so did disc 1 of RKS

Warmup
16x30sec -2 hand swing / 45 sec recovery - 16kg KB
Cool down

Even though this is a recovery week, instead of doing a HM race as planned and according to schedule I will be running 20 miles with the group on the blue line, my 20 miler is suppose to happen next weekend but I am going to run  it this Saturday so I can have some company and also run 20 miles on the course. Instead of the half marathon on Sunday, I will be attending a hike and an outdoor 75mins yoga practice with a friend, so I am limiting my run to 3 days this week so as to stay with the recovery week mileage.

Today's workout

warm up -3 mins jump rope
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Press - 24kg -10
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Row - 24kg - 10x
1 hand kettlebell Swing 24kg - 10 each side
Double kettlebell Squat - 24kg - 10x
1 hand kettlebell Swing 24kg - 10 each side  From the Kettlebell Inc August 2010 Magazine

1 round of the Hard Core Club Routine getting better, for the push up did around the world per Bob Harper tweet

and

for Legs Love Lunges
10 back lunges on each leg
10 side lunges per leg
20 walking lunge10 forward lunges per leg

Today Workout, a modified workout by Debbie S @ www.videofitness.com a combination of KB Swings and Zuzana's Bodyweight 100 workout. Using 16kg KB

20:33 mins (1.2 miles) on the Elliptical to warmup then 

Kettlebell and BW 100 workout

20 Prisoner Squats
20 Kettlebell Swings

20 Push Ups
20 Kettlebell Swings

10 Squat Jumps
20 Kettlebell Swings

10 Inverted Rows
20 Kettlebell Swings

20 Bulgarian Split Squat-10 each leg
20 Kettlebell swings

15 Close Grip Pushups
20 Kettlebell swings

5 Chin Ups
20 kettlebell swings

took 15:34 definitely out of shape, excellent workout

Robert Sherman Cycle Challenge on Spin Bike - Warm up + Speed Ride and Core Conditioning

Dave Dearth Rock and Roll Total Body Workout

Kettlebell Workout (12kg)

Hand to Hand Swing-10
1 hand swing (L) - 10
1 hand Swing (R) - 10
Repeat 2 more times and finish with an extra Hand to hand Swing to make it 100 Swings total

Bottoms up - 10/side
Clean and Press - 10/side
Windmill - 10/side

Flex your Power from Oxygen Magazine 07/09 - 12 reps using blue supreme pilates band

Warrior 2 with triceps extension
Side Plank with lateral Raise
Boat Pose with shoulder press
Warrior 1 lunge with pulldown
Chair pose with biceps curl
Warrior three with mid back row
Bridge pose with glute activator

Slept through my alarm this morning so ended up having to do my workout after work wasn't expecting the snow and was just in no mood to battle it so ended up on the treadmill.

My legs were felt tired and heavy so instead of 6 miles did 5 using Courtney Bennigson Podrenaline Pyramid Workout, keeping at the lower end of base pace.

1 round of Cotter Kettlebell Upper body

Denise Austin Daily Dozen Yoga Stretch;

All in all not a bad one.

IClimb Surprise – 43 mins alternate between the stepper and Spin Bike, what are the surprises;
1. Jumping Jack to Slow Jack
2. Pushups to pushup hold
3. Forward Lunges to Power Lunges to Low ends
4. Rows to Military Press 3x – 15#DB
5. Squat to Squat jumps
Avg. HR:

Denise Austin Daily Dozen Upper Body + Abs – 12mins use 12# DB, too heavy for most of the shoulder work.
Avg. HR:

Steve Cotter Extreme Kettlebell – Upper Body 3 rounds with 1 min rest
1. Floor Press (10) 16kg
2. 1 arm row (5/side) 24kg
3. Alternating Military Press (5/side) 16kg this was hard really need to drop to 12kg but I don’t have a double of that. Get through by slowing the pace down, pause DVD.
4. Bottom up Clean (5/side) 12kg
5. 1 arm snatch (5/side) 12kg
6. Double clean (5) 16kg
7. Double Swing (10) 15#KB
8. Lying Pullover(10) 16kg
Avg. HR

Denise Austin Daily Dozen Yoga Stretch
Avg. HR:

Broke my spin bike cannot get the right tension on the flywheel need to replace the knob or see if I can get one of my maintenance guys to rethread for me.

Signed up for the 10K in Pittsburgh tomorrow, now just need to get the family up early to get on the road.

Total was Cross Training and Strength, am really trying to stay on top of my both, for me they are really part of the parkage if I want to stay healthy.

Spinning - used a new workout I just downloaded from Shape and Nike led by Serena, meant for the treadmill but worked great on the bike. It was easy but great for recovery and leg work, made all the moves harder than she was saying.

Denise Austin Cardio Kickbox from her Daily Dozen series, great workout in 12 mins, she doesn't babble as much

Extreme Kettlebell with Steve Cotter Upper Body-am back to KB this month since I just miss them and you can get a great workout in a short period.

Today's workout was the 300 body weight workout by Alex Poole & Andrew Clark

Do 30 reps of the following:
Power Lunges
Inverted Row
Prisoner's Squat
Forward Lunges
Setups
Jumping Jacks
Pushups
Burpees
Side Lunges
24" Box Jump

Then I added on

10 1 legged box jump
7 chin ups (failure)
10 count chin up hold
20-12kg kettlebell 1 handed swing

1 arm KB swing 12kg 3x10
1 arm snatch 12kg 3x10
Barry's Mission Specialist Upper body Advanced short nice 12 mins workout.

Still at work

Pushup 10
Mountain Climber 20
Clean 5 each side 12kg KB
Snatch 5 each side 12kg KB
Burpee 5
BW Squat 10
10 Hand to hand Swing 12kg KB
Military Press 5 each side 12kg

Repeat 5x

3 mins jump rope
Pilates Sculpt Stretch