Woke up yesterday with a twinge/pull on mu left side, it hurts quite a bit and all I did was stretch, due to the pain and the fact that I am lacking in rest days, I decided to take yesterday totally off, it did get slightly better as the day went on but not totally.

It felt much better this morning but I can still feel it so decided to go ahead with my workout and shut things down if having problems. On the schedule was Chalean Extreme Push 3 and Speed workout, I also had to be at work early to interview for a new Engineer/Planner position since my current one just quit, oh well.

Push went great, I think I like this series just because am able to go heavy and reps are 6-8, focus was on chest, back and legs.

For speed today, of cause I have to hang with Coach Troy, he seem to be able to get me to do things I always think I am not capable of. Using Runerval 6.0, I decide to tryout workout B which is 4x4/1 min recovery, this was suppose to be 10k/5k pace but I did Marathon/Half Marathon pace instead.

This workout was quite fun in a Coach Troy's sadistic way so

2x4mins @ 10k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 0%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

What I did

 2x4mins @ Marathon pace 1 min 2%, 2mins -2%, 3mins - 2% & 4mins-3mins/ 1min Recovery
2x4mins @ 5k pace 1 min 1%, 2mins -1%, 3mins - 2% & 4mins-3mins/ 1min Recovery

For the last 4 mins routine I pushed the pace to 5k pace and held it for 30secs, I was doing recovery @3mph, but was able to go back to base pace 5.5mph for the cool down.

 My form felt pretty good on this, even thou I was working hard I felt in control, maybe after 2 weeks will be able to do HM/10k instead and start slowly bringing it up.

With everyone in the office sick again, I guess is time to get back on the Vitamin C, never understand why people don't stay home when they are hacking out a lung and sneezing all over the place.

Felt great upon waking this morning and decided against doing the warmup using one from Cathe RWH, just went straight to the treadmill and did a walking 800m warmup before starting the required 2x3miles strength workout @ 6mph/2% with the 800m @4mph/2% recovery, body felt pretty good during this run. Ended up with 8 miles.

After the run, had a little bit of time so got in the Back segment of Cathe RWH Lift it Hiit, love this, 3 rounds of 3 different workouts with 12 reps each and a 2 round finisher after each round, love that it is slow enough to lift heavy, use a 35# dumbbell, 30# barbell and the grey band.

After work met up with Shelby for some quick miles around Cuyahoga Falls, this was a challenge but not with the legs, looks like we are slowly getting some longer days, since we had daylight for most of our run. We got in 4 miles.



Still do  not have  a decent shoe for long runs, switch to the Hoka Kailua today and the back of the right foot is running, but it felt better than the Bondi. Little Rock marathon is around the corner and no shoe, I hate that the upgraded Puma and Brooks just does not work for me anymore.

The accelerate Hydro is working pretty good for before/during and after, no issue with my recovery at all or doing back to back training, the Hanson program is also keeping me injury free, although I ma concern that I haven't really gotten in a good 16miles, the last one is this weekend and I will be trying my best to get it in properly, mother nature permitting.

Oh registered my husband and I for the Paris Marathon Breakfast Run, this a shakeout 5k, not bad for 7 euro I guess

So started out this morning with the intention of doing the 1 mile loop around my house, it wasn't working out too good, the side of the road was icy and I was changing my stride and going very slow so called it a day and went back to bed. Went for my 9:30am mammogram appt then noticed that a TORN member was looking for someone to do about 8 miles with at 2-3pm, so I contacted her and setup a meetup at a park for 2pm.

Boob smashing went fine, got back home,  had breakfast then decided to do 6 miles on the treadmill so I will only have to do 10 outdoors, temps this morning was 7degree but it was warming to 30 by 2pm.

Met up with Renee at the Munroe Falls park at 2pm and did 3 loops of the 2.2 miles trail loop with a run back to our car twice for 2 miles and I did the parking lot loop twice to make 10+

Was very cold when done and I was about 1 hour from home, got back home and took an epsom salt bath.

We are expecting a snow storm, snow suppose to start later tonight, 8-12 inches by Monday, just so ready for this to all end.

Planning for Little Rock

So with the Turkey Trot out of the way, and almost 2 weeks off from running to give my right hamstring a break, notice a pull and some inflammation so took time off to heal it instead of ending up with an injury. The plan is to use the Hansons Marathon Training plan again it  worked great for me for Chicago and with the goal weather not having to do a 20 miler sound great to me.

According to my 5k time which means as far as am concern nothing when it comes to what I can run marathon wise indicates I can run a 4:11 marathon, my PR is current 4:29 and I did Chicago in 4:37, my plan is to setup my training plan, since I did Chicago in 4:37 am deciding on training for a 4:26 marathon well actually train between 4:10 and 4:26, I think if I run the easy miles slow and easy, I will be okay based on the speed workout I had been doing for the 5k and this program is a great buildup.
Since LR is a hilly course am going to have to incorporate some hill workout to build the leg strength, I will also be using Sufferfest: The Machine and also some of the Runerval DVDs for variety.

For Strength workout, Cathe new DVDs came in the mail today, so perfect timing with be using the HITT/strength workout in this series since they are short, I have also will plan to keep doing D2S RAMP workout and metabolic because I like the way the hips are target.

Love how my body is shaping up and weight continue to drop, still using myfitnesspal to log the calories and that is really helping.

This weekend got dolled up and went to Columbus to attend the Twin River Links Holiday Brunch

LIFE IS GOOD, need to start working on the visions and goals for 2015

After the disastrous 20 miler on Saturday I was actually planning on joining a group for an 11 miler trail run but my body had other idea, I was actually quite just a slight pain on my left shin but my body needed sleep because for the first time in a long time I slept through my alarm and woke up at 7:35am instead of the 6:30am I was planning and that was too late for me to get ready and get there on time, so rolled over and slept till 9:30 getting up to do Cathe STS back and Triceps Meso 1 Week 1.


With back to school being on Monday, I spend the rest of the day with my son shopping for back to school by the time we got home I could barely keep my eyes open, got on the couch and took an hour nap. Got up made dinner and in bed by 9pm, I guess I really needed the rest.

I have 2 more Xterra race left for the series and fitting them in is complication the marathon training I have a 22 miler still on my schedule before taper and I am not sure how I am going to get it in, need to juggle the schedule.