First work day of 2016 and of cause Mother Nature with her sense of humor thought this was a good day for some snow and very cold temps, grateful to be alive so no complains.
Haven't been out of work for more than 2 weeks, going to bed when I want and getting up when the mood strike today was interesting. Alarm was set for 4:30am, and I did go to bed early but didn't really fall asleep until about 1130pm, which means a 4:30am alarm was a very rude awakening, it took a couple of seconds to figure out what the sound was which I did turn off and promptly fell back asleep, only to wake up at 5:30am, after morning bible study and prayers, made it to the basement with only about 50mins to workout sine my goal this year is to start getting to work about 8am with an eventual goal of 7:30am.
Am hoping with getting off work by 4pm, I will have some time to work on my side hustle before having to head home or work on jewelry making when I get home, most of this does mean limiting social media time unless it has something to do with side hustle
, too many big goals this year and no point waiting time online.
With the limited workout time, I did Xtrain Bis and Tris Time saver for 26mins and then jump on the treadmill for 2 miles easy run, it's going to take a while to figure out how to fit everything in but as long as I am getting the quality runs (speed - Tuesday, Tempo-Thursday and Long/Hill Repeats - Saturday) in I will be happy, I figure out all the extra runs, yoga, strength and cross training should make me well rounded.
Friday, January 1, 2016
Happy New Year, stayed home catching up on work and promptly went to bed after the ball dropped and a glass of champagne.
First run of the year, done, met up with team Marathon for their annual New Year's Day run, this normally takes place at someone's house but today they got a suite an the Hampton Inn in Solon and we took off from there for an hour run. This is another hilly course but just a gradual incline, it was very cold and the 20mph wind wasn't helping. My legs started out very heavy hum I wonder why am sure it had nothing to do with hanging with Coach Troy yesterday.
When we turned around I felt so much better and was able to pick up the pace for a respectable base pace average, despite the wind being quite strong.
Got back home after spending another hour or so with the team going over the plans and races for 2016, I really was in no mood to do Cathe Ripped With HIIT Upper Body Circuit which the scheduled called for but felt it wasn't a good start to a new year to skip a scheduled workout so went down to the basement and did the time saver premix which reduced the workout to 33 mins from 46 mins with every upper body worked with cardio blast thrown in, glad I got it done.
Here is to a great and injury free 2016 . Cheers
Thursday, December 31, 2015
Last day of 2015 and of cause got to finish it strong................
Schedule called for Cathe To the Max but that is one that I do not have so after reading the description decided on Pretty Fierce Lean Out Anaerobic Capacity Cardio and UFit 6 Pack Abs.
Pretty Fierce Lean Out Anaerobic Capacity Cardio is short and to the point kind of workout - 10 body weight exercises workouts 40 secs ON/ 20 secs OFF then 4 exercises for 60 secs ON/ 60 secs OFF then repeat the previous 10 exercises - 36 mins with warmup and cool down. For the 2nd set of workout, I use my weighted vest (not sure what the weights is that is in it) and that up the intensity quite a bit.
I was pretty soak when done, this is what I looked liked after PFLO
But of cause I still need to run, only Coach Troy could make a title like Runerval Cheetah Fast sound enticing, this is my first time doing this DVD, I had printed out the workout and looking at it, it looked doable although I wasn't sure it was correct.
Boy, was I right about the written program not being correct, it was way off. After a 4 mins warmup and 3 mins at a fast pace (I use Half Marathon Pace 6.4mph) it was time to start the pyramid workout.
This is what the written program said
Rest = same base pace and 0% incline:
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec
What we actually did
Rest = No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 60sec., rest 30 sec.
Base pace +4 and 4% incline 90 sec., rest 30 sec.
Base pace +3 and 3% incline 120sec., rest 30 sec.
Base pace +4and 4% incline 90sec., rest 30 sec.
Base pace +5 and 5% incline 60sec., rest 30 sec.
Base pace +5 and 5% incline 30sec., rest 30 sec.
2 mins recovery, thankfully at base pace then repeat the pyramid, the 1st time around since I had no clue what I was in for I did 5k Pace and drop to 10k, for the second round I did 10k pace drop to Half Marathon, after another 2 mins recovery at base pace it was on to the last challenge, I was pretty tired so did this at marathon pace which was more than enough and as written
Rest = base pace and 0% incline:
Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%
incline 30 sec., rest 1 min.
Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%
incline 30 sec., rest 1 min.
Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min
Then we cool down, amen to that
What I look like after a play date with Coach Troy
Cathe's To the Max, has ab workout after the cardio so I pulled out UFIT with Cindy Whitmarsh and did 10 mins of the 20 mins workout, this wasn't just abs the cardio blast were taking their toll I was tired.
To finish things off since thigh and hips were tight, went over to youtube for hip yoga workout and ended up with one from Boho Beautiful which was just perfect @ 10mins.
After getting in t bed today, woke up at 7:30am even though the plan was for 7am to join Team Marathon for their Annual New Years Day run, this was a great opportunity to run with a racing legend (at least to me anyway) Fredrick Davis III, I wasn't sure how many miles the team was planning on doing but at the start the first set of guys indicated they were going for 9 to 10 miles and I really was hoping someone was shooting for shorter since I wasn't sure I could handle that many miles after 17 yesterday. With Fred telling me he was going slow I decided to hang with him, I had a great time listening to all his running stories and advice that time flew by and before we knew it was time for us to turn around. At the end we got in 8.23 miles and I felt great no soreness or DOM my recovery from yesterday's run was great even though I went to a New Year Eve party and danced in heels, the only change to yesterday's recovery plan was the addition of O.N.E Active Coconut water they taste great too.
I signed up for Dax Moy MAP 2012 30 days Challenge
HAPPY NEW YEAR EVERYONE. WISHING YOU AND INJURY FREE 2012
