Starting Week 15

I started this run later than I expected, woke up early then started talking with mu husband and just lost track of time, since part of the purpose of this trip is for us to reconnect it was a good thing. I was also under the misconception that because it rained last night the weather was going to be cooler, boy was I wrong. I had  a12oz bottle of strawberry Heed with me and I ate a slice of bread with 1 hard boiled egg before heading out. Even though I had no problem yesterday getting  a signal on my Garmin, I could only get a week one today and after gave up and decided to go for 80 mins which will guarantee that I get 7 mins in. Not only was the weather hot, it was extremely humid even worst than yesterday and for the first time I had a very hard time breathing, my legs felt fine.I ration my water (12oz) for the run because I know if I come back in this time I wasn't going back out, ran out complete by mile 4.5 Couple of good things, my heart rate stayed mainly within zone 3 even though I was having a hard time with the 3Hs again (Hill, Heat and Humidity). Even though I ran 14 miles yesterday, my legs recovered fine, I used Hammer Nutrition Chocolate Recoverite after my run and I think it worked fine, had strawberry today. Got back to my room, and did a 10 mins leg Pilate off of exercise TV Activity Route: -- Elev. Avg: 73 ft Location: Williamsburg, VA Elev. Gain: +0 ft Date: 07/19/10 Up/Downhill: [+570/-570] Time: 10:46 AM Difficulty: 2.8 / 5.0 Performance Distance: 7.00 miles Time: 1:20:17 Speed: 5.2 mph Pace: 11' 28 /mi Heart Rate: 150 bpm (Avg) Calories: 733 209 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.00 mi Zone 4 163 - 184 0h 04m 5%  0.32 mi Zone 3 143 - 163 1h 11m 88%  5.58 mi Zone 2 122 - 143 0h 18m 22%  1.67 mi Zone 1 102 - 122 0h 05m 6%  0.30 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 15' 06 +3' 38 4.0 -1.3 147 +3 ft 2 12' 45 +1' 17 4.7 -0.5 144 +30 ft 3 12' 00 +0' 32 5.0 -0.2 152 -46 ft 4 11' 24 -0' 04 5.3 +0.0 147 +20 ft 5 13' 11 +1' 43 4.5 -0.7 152 -36 ft 6 11' 14 -0' 14 5.3 +0.1 148 -36 ft end 10' 17 -1' 11 5.8 +0.6 154 +10 ft Versus average of 11' 28 min/mile

Posted from bimlog.com

Took the day off work today, so as to finish getting all the necessary college stuff for my son, it was a long day trying to squeeze so much in. Started the day out right with with 4 of the 6 miles I missed Monday, I had no problem doing 6 but I did feel like running around the cul-de-sac so just did one giant loop around the area and called it a day. Got back home did 4DS chest and back which was also missed on Monday and then Pilates Perfect Arm. I plan on running tomorrow if I can wake up on time we have to get to OSU early to get him unpack and settle before we have to go to a parent meeting from 1-4 for the program he is there early for. So I think this will be the first time I am running 3 days in a roll, will see what happens.

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.00	09:50	06:47	156	186
1	1.00	09:53	08:17	165	186
2	1.00	09:48	07:57	146	178
3	1.00	09:56	06:47	151	175
4	1.00	09:46	07:32	161	174
5	0.00	08:07	09:37	163	163

First stop Walgreen for passport pictures, next post office to apply for US passport for my son, next doctor's office for yearly physical, lunch at Ruby Tuesday, Target for Supplies, Marshall for new wallet, his wallet basically came apart at the post office, Walmart for supplies Target didn't have the right BBQ chips, then son #2 called staying after school for Chess Club then will go to band practice from there which means I need to bring dinner to school before band practice, now we are packing up, wow there is so much but I will prefer for him to have toom much than be without.
It is going to be so hard without him but I think it will give me a chance to focus more on son #2, although I am not sure he is looking forward to it.

Am trying to start getting to bed early so I can be getting close to 8 hours rest but it seems every time I try I always end up with a work crisis. Yesterday, was a perfect example, got into bed by 9:15pm and actually fell asleep right away only to be woken up at 11:36pm by my operators, after resolving the problem couldn't fall back at sleep. Toss and turn till 1:15am then got up and got a warm glass of milk and check email, got back into bed at 2:45am and reset the alarm for 5:30am but got up at 6:15am so not enough time for my planned workout, this is a non running day so went for a nice short workout.

Pilates Perfect-Buns & Thighs, I highly recommend this 10mins sequence, it really shows how weak my left leg is compare to my right and it seems to target just about every part of my leg.

Jillian Michael's 30 day Shred level 2


Yesterday
Dynamic Felxibility

6 miles - 3x1k intervals, I was able to stay on pace this time without excess rest and also added 3x.1 puke level (9mph) it is amazing people can run at this level for a long time.

Cathe 4DS Legs and Core + Stretch

Pilates Perfect Silhouette

Crossing deers are just as dangerous as oncoming cars, didn't get up early today, so did a run right after work. Got home, made dinner, serve dinner, change clothes, ate 3 shakies and out the door. Still having problem with right foot, just seems to need something to handle my flat feet which should then take care of the PF. Not quite sure why my heart rate spiked a couple of times to zone 5 but I felt fine and wasn't out of breath so didn't worry about it. After running, did Cathe 4 Day Split Chest and Back, + Stretch and Perfect Pilates Belly. Still pain in right shoulder. Activity Route: -- Elev. Avg: 1000 ft Location: -- Elev. Gain: -13 ft Date: 08/31/09 Up/Downhill: [+351/-364] Time: 07:33 PM Difficulty: 2.8 / 5.0 Performance Distance: 6.12 miles Time: 1:02:42 Speed: 5.9 mph Pace: 10' 15 /mi Heart Rate: 155 bpm (Avg) Calories: 773 238 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 01m 2% 0.16 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 0h 49m 77% 4.79 mi Zone 2 122 - 143 0h 09m 15% 0.94 mi Zone 1 102 - 122 0h 00m 0% 0.03 mi (none) out of range 0h 04m 7% 0.45 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 -0' 05 5.9 +0.0 155 -40 ft 2 10' 03 -0' 12 6.0 +0.1 149 0 ft 3 10' 14 -0' 01 5.9 +0.0 172 -3 ft 4 10' 22 +0' 07 5.8 -0.1 154 +13 ft 5 10' 34 +0' 19 5.7 -0.2 150 +23 ft 6 9' 49 -0' 26 6.1 +0.3 151 -19 ft end 9' 53 -0' 22 6.1 +0.2 154 +13 ft Versus average of 10' 15 min/mile

Posted from bimlog.com

I love Thursday's run and I love it more when I can get to the trail to run with the Crooked River trail group. Brain Training for Runners calls for 4.5 miles @ base pace with 4x90secs @ 8mph wherever, so ended up with 4.5 miles @ 10:02 pace, ran mostly at a 10:00 pace but have to drop down to a 12:00 pace for about 45secs to 1 min after the sprint. Good thing is that with the second go around, I am able to keep the pace for 90secs. Warm up with dynamic flexibility.

After the run, Chalean Push 1, I love lifting heavy so this a fun phase for me, got one more week of Push before moving to the Lean Phase. This week, I am using the tubing since I have a bunch of them and limited workout to use them in.

Finish off with Core Fusion: Core Plus, this is turning out to be a very challenging DVD, but I am enjoying every min of it, well to be specific every 10 mins of it, glad each segment is only 10mins not sure I can do longer.

After work, meet the Crocked River trail at Happy Day to run the 3.4 mile loop of the Boston Run Trail, ran with Nancy, her pace is faster than mine so I have to really keep moving to keep up with her, especially on a ru n like this that has limited hills. After Boston, went over to the Ledges trail, going in from behind the Happy Day Lodge, and I climb down into the rabbit's hole and slightly into the icebox cave but since we had no flash light couldn't really see much, this was my first time running this trail and it is such a beauty location as you can see from the slide show below by Jessiner (don't know her) 23353


Ledges Trail in Cuyahoga Valley Park, OH

Core Fusion:Back This was a lot harder than I was expecting, really have more work to do on the core.
CLX Burn Interval-skipped the warmup
CLX Ab Burner

Then went with my Business Director for a 3.8 miles walk before lunch by lock 39 in Independence. We joined a corporate challenge at work and are required to walk 10,000 steps a day, my director is our team captain, this is a 10weeks challenge should be fun.

Dynamic Flexibility
4miles
1.5 miles @ recovery pace (5.4mph)
4@90secs@5% incline 8mph/2 mins recovery
1.7 miles @ recovery pace (5.4mph)

CLX Push 2 skipped warmup - 29mins

Barry's Bootcamp MS Lower Body Beginner- 12mins

Core Fusion: pilatesplus : thigh & glutes

Didn't get up this morning to workout just needed more rest after hanging with the teenage boys all night Saturday since I was informed that sleepovers are not meant for sleeping and then Sunday we had to go to one of my son's friend's graduation party and we stayed 6 hours instead of the proposed 1 hour since there were lots of people we haven't seen in a while and good conversation, so Sunday was definitely a rest day.

Today:
4.5 mile run (9.58 pace)
CLX Push 3
Core Fusion Pilates Scuplt Upper Body

Got the first harvest out of the garden of Swiss Chard and Collard Greens

Saturday

I had all the intention of running outside but upon getting up realize it was pouring rain so rolled back into bed and hope the rain will stop about 1 hour later it did and I got dressed but by the time I was done it was raining again. I have no problem running in the rain but my neighbors always think I need a ride since nobody in the right mind will willing run in the rain. Ended up on the treadmill and tried out Serena's running nike+ workout, the workout was really nice spontaneous speed work with varying duration, when I was done the rain had stopped so I went for a quick 1 miler around the block and still ended up being cut in the rain. Finish the whole thing up with Yogamazing Yoga for Runners.

We had so much going on and ended up going late to Columbus for the Arnold Classic, I love the energy and the freebies are incredible. There is nothing like seeing former and current bodybuilding Champions both male and female, also all the champion wannabe, I also noticed that they are beginning to add cardio machine to the mix and talking about supplements for endurance athletes.

Sunday

Supreme Pilate Accelerated body Sculpting, was almost late for church completely forgot about springing forward.

Easy day today Winsor Pilate Power Sculpting for Beginner, this is a very nice easy to follow band workout.

After a good night sleep, woke up late but got up none the less to continue my 2 mile in 18 mins quest, did the 300 body weight to warm up, I really think it is a very good challenging warm up before running. Did 300 in 9:07 not my best time, then off to the treadmill,well today's time was 20:23, 18 mins is definitely a lofty goal but I will keep working at it. After getting to the 2 miles continue on with 4 additional miles to make it 6 total. Did 25 mins on the bike to flush out the legs and finish off by doing Mari Winsor Dynamic Sequencing on the Superme Pilates.