Sunday
Legs felt pretty good and I still seem to have all that sugar and caffeine energy so giving the legs a break from running decided on a nice hard spin to flush out the lactic acid using the Global cycling Network 20 mins HIIT program on you tube, I really love how efficient this workout is and the music is great.



Then since my battle rope was right there did a quick search on you tube for a battle rope workout and picked not you average Joe, I have to say after the 1st 10, I stopped and was looking at what he was doing which bothers on "you better have good insurance" thank you very much I will stick with the usual stuff.



Then church, grocery shopping and hope to some reading and correspondence

.
Monday
Due to a late night, I was tired in the morning so slept with the ideal of doing my 8 miler after work, so starting the Starting with Cathe Ripped With Hiit Getting Started program I did Lift it Hiit It : Legs, not sure this was the best of ideas but going to do the program as close to plan as possible.

After work I was just done, even thou I thou I had changed into my workout clothes I wasn't feeling the run, the rain and headache added to my misery and I threw in the towel and went home for dinner and a air-conditioned room. 

Tuesday (today)

Feeling peppy and energetic, out of bed on time and after taking care of some eBay sales and payment that came over night, love making money in my sleep, it was time to get my workout in.

Schedule called for Low Impact Hiitt #1 + Abs #2, another one that I love, who am I kidding I love the whole ripped series.

Then it was time to tackle the mix intervals, I prefer this on the treadmill unless I have someone pacing me, I hit the paces with minimal struggle and it felt very good

1 mile warmup

3k@HM pace 6.4mph --

1 mile @ 10K pace 6.7 mph

1k@5k pace 6.9mph

800m@3k pace 7.1mph

1mile warmup 

After work I was able to join Shelby and Mandy for 8 miles at Munroe Falls Park, I love the 2 mile loop, just a bit of every terrain and my legs normally enjoy the grassy, trail section, really miss trail running but once I get Shelby through her marathon it will be time for us to get back to it.

First 4 miles was slow, legs felt heavy so we average an 11:20 avg pace which isn't bad for this trail but we really picked up the pace on the 2nd half we did the last 2 loop at an average pace of 10:46. So glad I didn't quit and got the whole 8 miles in

Life is good and I feel great and thankful

The schedule called for mixed intervals today and I decided to do this on the treadmill using Runerval DVDs, it makes it easy for me to have a better feel for the pace. I started out with Runerval Irongirl Workout A which is for beginner (am not really sure Coach T knows what that word means) I kept my pacing true to Brain Training for Runners assigned pacing instead of going crazy with Coach, after warming up doing the usual striders,
1st set was 3x1min with 1 min recovery - HM pace/2% incline , 2 mins base pace,
2nd set 3x1min with 1 min recovery - HM pace/ 2%, 2%, 3%, 2 mins base pace,
3rd set 3x1min with 1 min recovery - 5k pace/2% incline, cooldown - 30 mins total time.

Since am quite warm, skipped the warmup from Runerval 7.0 Workout C,
 4x30secs with 90sec recovery-All out pace/2%,
4x1min with 1 min recovery-3k pace/2%,
2x30sec with 90sec recovery - All out pace/3%- cooldown - 25 mins total time



Finish up with 26mins of yin yoga from Mark Laham yoga found on youtube short and to the point.







Had a great time at work, love working on new production projects, after work met up with Shelby at Silver Lake for some plans, I really wasn't planning on running 8 miles with her but felt good some fatigue wards the end but I felt good, did the last 4 faster than the first 4 so also happy about that but all at base pace.



This was a nice progressive run

Late start today, still a bit jet lag but more on the flip side since I am waking up early around 3am, I tried to go  back to sleep but that ended up being around 5am when my alarm was going off. I thought about moving my workout till after work but know deep down it was going to be tough to get at it and I have thinking about my workout all day, I don't have the same problem with a 2nd workout thou.

Got out of bed and decided to do a modified workout but hitting the key running goal, so did Cathe Ripped with HITT (RWH) Lift it  legs Premix #3, keeping an eye on the time I got in 21+  mins of the workout and then switch to running.

For running like I said before (did I) I am using the Brain Training for Runner Half Marathon Level 1 plan, which means I am doing the taper week.

0.8miles warmup recovery run 4.5 - 5.4 miles
1.2 miles @ HM Pace (6.6mph) -  2 mins walk
1 mile @ 10k pace (7.0mph) 2+ mins walk
0.6 miles @5K pace (7.3mph) 2 mins walk


Ended up with 4.1 miles in 44:43 mins, the legs actually felt pretty good, I wore my calf sleeve for this run since my calves actually felt pretty tight.

Pyramid Interval

Sometimes it is hard to be in limbo, gor up this morning knowing I had tempo run to do on the treadmill but I really wasn't feeling it, actually I lingered and extra hour before finally getting up. The  plan was really to do about 13 miles today since I know I wasn't going to be able to ge a long run in on Saturday due to volunteering at the Chess tournament but that didn't happen, instead came up with a way to amuse myself on the mill.
After a 10 mins warmup @5.5mph, did a pyramid workout starting @ 5mins with a 3 mins recovery at a pace of 6.0mph then 4,3,2,1 pace goes up by 0.1 then with pace still going up time goes back down 1,2,3,4,5 still with 3 mins recovery to get to 6.3 miles added 2mins hard/easy. Really great workout, helped with the boredom. Added Barry's Bootcamp Mission Specialist Upper Body Beginner to round up the day.

Taper Week

Saturday had 13 miles on the schedule but wasn't feeling great stiff neck and ear infection so after 6 miles with my right shoulder throbbing not sure from what I called it a day after 6.5 miles, got home and took some Emergen C and did a rotation of ice and heat on my neck. Spent the rest of the day getting my son ready to go back for his 3rd year @ OSU, he is moving into his first college apartment.

Took Sunday off, since we had an early drive to Columbus to drop off my son and also put togther all those wonderful furnitures from Ikea and I still wasn't 100%.

Monday another day off, could have worked out if I wanted to but just wasn't in the mood, part of the problem with taper week I think since I know that not much I do now changes things on Saturday. Skipped the 6 miles on the schedule.

Today, well I think I had way too energy, was up by 3:30am and was buzzing, didn't want to over do the workout so got online and worked on stuff I have been meaning to do for weeks just to kill time. Finnalt went down to the basement to get my workout in around 5am, today was teh final mixed interval
1 mile @ 5.5mph
2k @ 6.6mph /90sec @ 4.0mph
1 mile @ 7.0 mph / 90sec @ 4.0mph
1k @ 7.2 mph
1 mile @ 5.7mph  ended up with 5.1miles felt great
then added on Fitness Fix Core Fix (20mins) and Lower Body Stretch (6mins) was initialy going to do a yoga workout but the dvd wasn't cooperating so skipped that and I was able to get ready early enough so I can catch the bus to teh terminal so I can ride my bike to work.

Felt better this morning after sleeping nearly through the night, woke up at 3:45am which my body didn't mind too much but I did lay in bed until the alarm went off at 4:30am.

Mixed Intervals today and as always I was concern about hitting the paces but was able to get them done, 2 mins just always seem to fly by initial I was doing the 2 mins recovery at recovery pace but was ended up switching to walking just to fully recover before the next interval starts.

1 mile @ 5.4mph

1x2k @ 6.6mph/ 2 mins recovery
1x1mile @ 7.0mph/2 mins recovery
1x1k @7.2mph/2mins recovery
1x800m @ 7.5mph/2 mins recovery
1.2 miles @ 5.5mph

Got to the transit center this morning and my bike was missing so went around the corner to the police department to report it missing only to find out that it was in storage. The transit maintenance guy cut the lock yesterday because he thought it was abandoned mind you I ride the bike everyday except for weekend and occasionally when I have an apointment and have to leave early. I guess I am a creature of habit I like putting my bike in the same location so that way I do not have to remember where I put it.

Mixed Intervals

Great workout this morning , it still surprise me how much I have to mentally prepare to do this intervals, the first thing that always come to mind is I cannot hold that pace for that long but I remember the wonder post by the incredible Beth http://www.shutupandrun.net/2011/08/dont-be-your-own-worst-enemy.html and I decided to change the can't around. Wow what a difference a positive mind set makes, my head was in the game so my legs followed along.

1 mile @ recovery pace
3k @ HM pace/2 mins recovery
2k @ 10k pace/2 mins recovery
1k@ 5k pace/2mins recovery
800 meters @ 3k pace
1 mile @ Recovery pace

It is amazing how fast 2 mins goes by.

Still need to work on nutrition, still my biggest struggle

 PM
Cathe STS Meso1 Week 1 Disc 3 - Legs 53mins

After my experiment of one, I have come to realize that my body absolutely hate more than 4 days of running, after just 2 weeks of trying to run for 5 days, not 5 days straight , just a easy/hard/easy/hard/xt/long/xt my legs were in pain, I was sensing the start of multiple injuries enough to cause me to take Thursday and Friday off. My left shin, my right foot, both ankles and knees, cross train on both days and did lots of icing, felt better enough on Saturday so I went for my trail race.

The goal for the 5 mile trail race was simple, avoid getting pass by the leader, this is a 2 loop race, and keep up with the 60 year old guy that blew by me at the first race. I was able to accomplish both and got a 1+ mins PR in the process, but I still believe I can run this race faster, so I have 1 more chance to prove it in December. Got back home from the race and did hours of gardening cleaning out the beds since the weather was beautiful for November in Ohio.

Sunday decided to do the workout I skipped on Thursday, well a modified version of it anyway
1 mile Recovery pace
2x400@ 1 mile pace
2x400@ 3k pace
2x400@ 10k pace then realize I forgot 5k pace
2x400 @ 5k pace
1x800 @ HM pace
1x800 @ M pace  then walked around to cooldown.

So instead of running 5 days, I am going to go back to doing doubles as time permit during the week and closely monitor for injury again.

Today's workout
6.2 miles @ base pace
Montenegro Power #1

Hoping to get in another 3 miles after work and then some yoga.

After  work got in the 3.1miles at base pace and did some stretches on my own.

Week 24 - Race Week

I can't believe am finally in the last week of training for the Akron marathon this Saturday, I remember when I put the training plan together seeing the 18 and higher miles run and wondering how I was going to get through it , but I did and now am down to the last week which is race week and last week of tapering.

It has been an interesting journey, so much different from my 1st. I wrote my training program this time using the level 1 training plan in Brain Training for Runners by Matt Fitzgerald,  only ran 4 days a week, crosstrain and strength train the rest of the week. For all the interval or tempo runs, I did the Dynamic Flexibility routine before the run which makes a big difference in  how I am able to handle the pace. I paid close attention to my recovery nutrition, using Hammer Recoverite after every workout, I felt fine after every workout and able to carry on with my day with no lingering aches and pain. I really didn't pay as much attention to my diet like I did last year so I am at a higher weight that I will like to be, need to refocus on this once the marathon is over and target getting back to a more reasonable weight before my 30k race in December.

Yesterday, was a 6 miles run at base pace, I was very tired in the morning so moved this over to after work. Got home around 5:30pm, ate dinner then dropped my son of at the high school for the PSAT review session, leaving my car at the high school, I ran down the main road which is about 2.4 miles between the 2 cities, then on my way back added some side street to make up 6 miles. This was not a fun run, I was miserable from the very beginning, I guess I didn't give my dinner enough time because it was threatening to come back up, I had heartburn and my legs felt like they are made of brick. Now I question whose brilliant idea it is to run 26.2 when I am struggling with 6, but I did finish it and barely avoided running an 11min/mile for an average pace by  speeding up at the last quarter mile ti come in under.

Today, felt great getting out of bed, last mixed interval workout, did the dynamic flexibility routine to warmup
1 mile @ 5.4mph
2k @ 6.6mph (HM) 90 sec rest
1 mile @ 7.0mph(10k) 90 sec rest
1k @ 7.5mph (5k)
Base - Recovery pace 6.0 -5.4mph to get up to 5 miles (average pace of 9:40) added on Barry's Bootcamp Code Red + Hardcore beginners + legs love lunges.

This may actually end up being my highest training week of this 24 week cycle, how can that be taper.
  

Week 23 - Taper Week

This is week 23 of a 24 weeks training program for the Akron Marathon on 9/25, I am quite amaze I was able to stick about 95% to the program and when I stray it is changing the program type not the mileage. Am I ready, not sure, I really don't think I got my speed back as I was expecting, I didn't run as much practice races like I would have liked but I know I can finish since this was more training than I got in for my first, got the final instruction email from the race director yesterday, so ready or not we will all the toeing the blue line very soon.

Even though this is taper week, I was surprise at how many more miles I still have to run, didn't feel much like a taper to me, I have used a HM version of this training program to break 2 hours and feel great so I know I trust the program and the knowledge behind it.

Monday - 7 miles 9:53 pace (base pace run, I decided to run at the top of my base not the bottom, live a little.

Tuesday - 6 miles 9:45 pace (mixed intervals), then some band core and upper body work using the concept of TRX.

For my September Challenge with Option for Life, I decided to run 150 miles for the month, I know it is doable, but it will require me getting some short miles in after the marathon which is why I picked it . Currently at 73.73 miles which is about 76 miles to go which I think is doable.

Also since I am running a marathon this year, I order the official 2500 marathon anniversary medal and it came in the mail. Had no problem with the order.

Week 22 - Last training week review

Monday- Labor Day, beautiful weather, didn't run, some how with a schedule or plan I kept putting my run off and I did not feel like running on the treadmill since I had outdoor running on my mind all day but I did clean out my closet, sorted through my running stuff, got rid of old oversize ones and had them nicely arrange by type, but not running or workout.

Tuesday - Feel run down and tired so no running took the day off. This was not a very good sign I was suppose to be getting the last week of training in but I feel so tired. No workout another rest day, I really needed to listen to my body. All the reason became clear by night time with a visit from Aunt Flo.

Wednesday - Feeling much better, mixed intervals ended up with 7 miles @ 9:37 pace then did Barry's Bootcamp Original Arms and Abs and tack some some extra hardcore abs.

Thursday - 10 miles outdoors 10:27 pace, feeling great, Barry's Bootcamp Shoulder and Back and some lunges.

Friday - 6 miles 10:09 pace, quick one before work, running late.

Saturday - 3.28 miles walking with 2 of my friends who are cancer survivors at the race for the cure, it was really hard walking a 5k, but it really was worth it seeing them accomplish their goal of walking a 5k.

Sunday - 8 miles before church 10:24 pace.

So even though the week started out shaking it ended on a happier/better note

Dynamic Flexibility - Walking Lunges (1 min)

1 mile recovery pace 5.4mph
3k @ HM pace 6.6mph 2 mins recovery
2k @ 10 k pace 7.0mph 2 mins recovery
1k@ 5k pace 7.2mph 2 mins recovery
800meter @ 3k pace 7.5mph
1 mile recovery 6-5.4mph

7 miles average pace of 9:42

Barry's Bootcamp Lower Body Beginners - 12 mins - Forward Lunges & Reverse Lunges (30 sec each leg)

Hard Core Club Day 2 - still hurts

All in all a good workout, slight twinge in my right knee, so icing and keeping an eye on it.

If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.
Susan Polis Schultz

Yesterday was the beginning of week 18, it is just occurring to me that I am nearing the end of this journey, will I be ready am not sure but I am giving it all I've got, this is going to be my second marathon but I did not properly train or fuel for the first, made every single rookie mistake in the book. This time around am doing everything to the best of my ability not sure what race day will bring but I know am doing my best.

Today's workout

Dynamic Flexibility

1 mile @ recovery pace 5.4mph
1x3k @ HM Pace 6.4mph-2 mins rest
1x1mile @ 10k pace 6.6mph - 2 mins rest
1x1k@ 5k pace 7mph - 2 mins rest
1x800m @ 3k pace 7.3mph - 2 mins rest
1 mile @ recovery feeling good so did base pace @ 6mph

Total 7 miles with an average pace of 6.2mph  (9.36)

Running late for work so moved my strength training workout to Thursday.

After my run last night got into bed and slept like a log until work woke me up at 3:30am, this is now 2 days in a row but at least this time it was closer to my 4:30am wake up time since as usual I had a hard time going back to sleep.

Finally, got out of bed at 5am, call my mother while eating a slice of bread with almond butter, also got to talk to my younger brother and nephew, then it was time to tackle the workout of the day.

Dynamic Flexibility

1 mile at recivery pace (5.4mph)
2k @ 10k pace (6.6mph) 2mins recovery
1 mile @ 5k pace (7.0mph) 2 mins recovery
1k @ 3k pace (7.5 mph) 2 mins recovery
1.5 mile @ base pace (6.0mph)
0.5 mile @ recovery pace (5.4mph)

I added the extra 1 mile @ base pace to make up for 1 of the 2, I was missing from yesterday, so ended up with 7 miles. I was sweating buckets when done, I didn't want to stop and turn on the big fan since I actually had a good grove going.

Chalean Lean 3 skipping the warmup then finish up with some extra yoga stretch on my own.

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.

Wonderful workout today, just love it when things come together, getting to bed on time seems to be part of the secret.

Had a banana before my workout this morning;

Dynamic Flexibility

1 mile @ recovery pace
1x2k @ HM pace/90 sec rocovery
1x1mile @ 10k pace/90 sec recovery
1x1k @ 5k pace/90 sec recovery
1X800m @ 3k pace
the rest to 8 miles 10k pace to recovery pace

8 miles - 10:14 average pace

Barry's Bootcamp Mission Specialist Lower Body Advanced - 12 mins

Yesterday

4 miles - 10:05 avg pace
Dave Dearth Rock and Roll Total Body Workout, this is a nice gem work the total body in 20 mins, starting out with the multiple pushups fatigue the whole body making the rest of the workout intense, started out with 15# weights but dropped down to 12# except for the single hand workout.

Workout accident today, accidentally release the band from my right foot while doing the last workout on Barry's LB, so the plastic handle hit me hard on the top of my lip on the right drawing blood, added ice afterward but it is still quite painful there doesn't seem to be any damage to the tooth.

Woke hope feeling better today, after skipping my 5 miles run yesterday due to my feet hurting quite bad, so decided to go ahead and do the scheduled mixed interval for today, form was perfect and no excess stress needed and was able to stick with the pace

Dynamic Felxibility

1 mile @ recovery pace
2k @ HM pace/3 mins recovery pace
1 mile @ 10k pace / 3 mins recovery pace
1k @ 5 k pace
finish up to 5 miles @ base pace

Barry Bootcamp Mission Specialist Lower Body Beginners and Advanced, this workout is just such a wonderful complement to running and I think I gained the best strength in my leg when I was doing it regularly, short and to the point, 12 mins each and you are done, each exercise goes for 1 min then about 30 sec rest while Cindy explains the next move, trust me you feel it and know you are working your legs and butt muscle.

Matt Fitzgerald - Dynamic Flexibility

Mixed Interval
1 mile @ 5.3mph Warmup
2k @ 6.6mph / recovery
1mile @7.0mph/recovery
1k @ 7.2mph/recovery
800m @ 7.5mph
1 mile @ 6.0 cooldown
Recovery was suppose to be 3 mins but I only stayed on until my heartrate drop to 130bpm then started the next interval so it was anywhere from 2 mins to 45 sec. Average pace 9:55

Runner Core Circuit #1

7 miles mixed intervals today average pace 9:55, the run felt great really wanted to do 10 miles but was running out of time.

1 mile warmup @ recovery pace
2k@half marathon pace / 3 mins recovery
1 mile @ 10k pace/ 3 mins recovery
1k @ 5 k pace/2 mins recovery
1 mile mixed pace 5k - marathon
1+ mile cool down @ recovery pace

Weight workout:
Split Squat using 20# dumbbell-12 reps per side
Pushup on toe - 20 reps
rest 60 secs repeat 2 more times

Bridge with band around thigh 12 reps
Chinups - 10 (can get to 5 okay, have to do up and hold for the rest of the count)
rest 60 secs repeat 2x

Dumbbell curl to a shoulder press-15#-12 reps
rest 60 sec, repeat

12 spiderman crawl on each side
Crunches'
Reverse crunches

Dynamic Flexibility

Mixed Intervals
1 mile warmup @ 4-5.3mph
1mile@10k pace (7.0mph)
1k@5k pace (7.2mph)
600 meters @ 3k pace (7.5mph)
300 meters @ 1 mile pace (7.9mph)
.7mile cooldown @ 4-6mph

Barry's Bootcamp Code Red
Stretch on my own