I didn't want to get out of bed today, okay got up use bathroom and promptly got back under the covers, I think I was in sympathy with those having the blizzard. Funny part was I couldn't fall back asleep since my brain kept on screaming get up and go run. I just didn't feel like another cold long run.

I did eventually put on my big girl panty, after a trip to the post office finally made it to South Chargrin around noon to get my run in. Suppose to do 16, promise myself to just go our for 6 and call it done, it was cold and windy but it could be worse.

I felt pretty good on the run nothing hurts despite the 2 days of run/walk that was added this week, but I wasn't in my happy place, was concern about falling in some of the places and the wind was brutal in some area. South Chagrin is another great location to run just the right amount of hills sprinkle in and you can run for ever, saw a couple of walkers and only 1 other runner on my way back but since am running so late that is not a surprise.

When I got to mile 3, this was the flat straight portion so decided to go for another half a mile to make it 7 but then I got in my groove and then just decided to go for 4 to make it 8, no couldn't convince my legs to make it 5, I think they turn around on their own instead of letting me make that decision. This turn out to be a  nice progressive run but was happy to be done and back in my warm car.

May go out running tomorrow to celebrate a running friend's birthday

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Calories
1	12:01	12:01	11:56	1.00	74	16	12:01	11:56	9:59	121
2	11:18	23:19	11:11	1.00	31	--	11:18	11:11	9:32	131
3	12:03	35:22	12:03	1.00	155	8	12:03	12:03	9:27	120
4	9:51.5	45:13	9:49	1.00	--	142	9:51	9:49	8:50	132
5	11:48	57:01	11:44	1.00	128	--	11:48	11:44	9:12	129
6	10:10	1:07:11	10:07	1.00	16	157	10:10	10:07	8:48	131
7	9:49.4	1:17:01	9:41	1.00	13	29	9:49	9:41	8:34	128
8	9:46.3	1:26:47	9:41	1.00	27	97	9:46	9:41	8:36	130
9	0:03.4	1:26:50	0:02	0.01	--	--	11:06	6:30	9:09	0
Summary	1:26:50	1:26:50	1:26:14	8.01	445	450	10:51	10:46	7:17	1,022

With yesterday being the first of the month and the last month of 2015, I was bent and determined to get a workout in despite waking up late due to my darling husband tossing and turning due to have a cold, still never understand why he always think I can't sleep when he can not. With only 20 mins, I squeeze in a nice progress 1.5 miles run in 15:28,  it felt good to test out the legs with speed, hopped of the treadmill a quick stretch, shower, got dress, grab coffee and was out the door running only 5 mins late.

Today, was a bit more relaxed so able to get a decent workout in but rest day from running, for strength was Chalean Extreme Burn #2, looking at my notes from the last time I did this workout I had a forearm issue with the heavy weights just because we hold them almost for the whole 38mins workout, this time was no different, by the 6th combo my left forearm was complaining so I dropped from the 25# weights to the 20 pounder, which is a shame since I was strong enough to do the workout.

After ChaLean, was 40 mins on the spin bike, intention was to do 30 but then I started watching a YouTube video on camera aperture, am learning more about photography since this is going to help with my side hustle business. Knowledge for today what  was the aperture does and what those f numbers means and how to use them when I take pictures. What I never understand and this is not just in the aperture concept but also in bead size, why does a low # means a small opening why does everything have to be the opposite, life is confusing enough as it is.

After the stress from aperture :), got in a nice 20 mins yoga from Heart Alchemy Yoga on YouTube, this was nice and gentle not really as much focus for the legs but lots of shoulder opening which was great.

Meeting Goals

Didn't get in the run and strength afterwork, not for any particular reason except for the fact that I love working out in the morning and trying to do it after work is just a challenge. Did I do anything productive instead of workout, no sat down with DH watch TV and read my Oxygen magazine.

Luckily only 1 hr ride on schedule for today so juggle this around, woke up at 4:30am before the alarm, was surprise since I went to bed later than expected, was yawing at 8:30pm but for one reason or the other didn't finally settle into bed until after 10pm. By the time I got downstairs it was 5am, really need to not go to FB in the am before working out, then couldn't find the HR monitor or garmin ahh they are in my purse. Finally got started at 5:20am

First up:
50 mins progressive threshold run
10 mins warmup 4mph - 5.4mph
3x8mins/2mins recovery (6mph - 7mph) recovery was at 4mph - 5.4mph
10 mins CD
Average Pace 10:04  HR 158 avg, 200max (initial spike but settle down)

Split     Time      Distance    Avg Pace

1        10:07.3      0.75         13:34
2          8:00.0      0.92          8:40
3          2:00.0      0.15         13:19
4          8:00.0      0.94          8:29
5          2:00.0      0.14         14:34
6          8:00.0      0.90          8:52
7          2:00.0      0.13         15:12
8         10:12.0     1.07          9:33

Next
Supreme 90 Tabata Inferno, 37 mins of hell, workout for 20 secs recvoer for 10sec, a total body workout with a mix of plyo, body weight workout and core. Burpee, mountain climbers, squat thrust, jump lunges, squat jump well you get the gist of it, there were out in circuits of 2 or 4 so we either do 2 or 4 rounds. Like they keep saying what don't kill you make you stronger. I did pull something in my left butt cheek doing the 3rd round of squats jump, pigeon and sitting on tennis ball hit the spot.

Last
Cyclo-HIT 3: Lightening Legs "A 30 Minute High Intensity Trainer Session focused on elevating peak power with leg speed and neuromuscular control. One of the harder and more challenging workouts you may do. Expect progressively harder and harder efforts with leg speeds reaching 140+ RPM with control at ZONE 5 Power+."  this had a puke effect but I was able to get in all the speed work, key was ramping early since the power jump was quite high 100 - 250 or 24 - 324 so the legs really had to spin like crazy achieve the right power since this was a short interval. Really awesome. Rode 32:33mins to get in 8 miles, avg HR 143, max 160

Next race coming up is the Buzzard Day 25K, but there is a Fat A$$ 50k this weekend, not sure what my plan is yet since son#2 is going to a Jazz Band Festiva and has to be there by 8:30am

Wild Card Day

On teh spinerval schedule for today was wild card, which means do what you want for 90 mins, I didn't really feel like doing 90mins worth of workout but did feel like using my wild card any way of the running schedule it was a rest day. So after getting up late since I think I am still recovering from something decided to do a 30mins free ride, never really gotten on the bike before and just ride so this was a first, it actually went pretty good, ended up with a progressive ride and very happy about it. I think I need to learn to get out of my comfort zone and push myself a little bit, I stayed in the small ring which was also something I am trying to work on seem to love grinding the big gears.

 Split        Time       Distance     Speed (MPH)

1             5:12.5       1.00               11.5
2             5:05.7       1.00               11.8
3             4:04.5       1.00               14.7
4             4:01.2       1.00               14.9
5             3:59.1       1.00               15.1
6            3:50.6        1.00               15.6
7            3:36.5        1.00               16.6
8            0:22.2        0.11               17.5


Summary 30mins 12 sec ride, did 7.11 miles for an average speed of 14.1MPH

After the bike decided to do a 1 mile run but then ended up doing 2 miles, also progressively mile 1 from 6.0-6.4 miles 2 from 6.2 - 7.0 felt great but i still do not have my running legs back, this are still hard.

I should have done a strength workout but I eneded up on FB answering a trail running question for a friend training for her first ultra. Switching to an ultra race is really not that hard but I think one of the biggest thing people had to get use to is actually eating, you cannot go and run an ultra marathon on just gels, you just need some real food and the distance just doesn't translate when it comes to road. 1 hour on the road you may go 6+miles while on trail you may barely get to 4miles.

Spinerval Hardcore 100 is this weekend still haven't figure out when to get it in, since I need to get hubby ready to travel and son to misc activities , this is a 5.5 hour ride, first time doing this, not sure if I am going to do the whole thing but I will at least start and see what happens.

Mental game

So I spent all morning actually most of the day really from 10:45am to 2:20pm working the concession stands for the Solon High School where the middle school was hosting the relay games, I made 160 hotdogs, lots of bags of popcorn, pretzels and nacho, this was probably one of the busiest concession I ever worked with no room for breather. I was so proud of myself no nibble on the junk except for a fist full of popcorn on the way out.

I had planned to run in the morning before going to work concession but I was engrossed in a cycling for women book and before I knew it, it was too late to go for a run, so after being on  my feet for about 4 hours I realized I still needed to get my run in, I was already in running clothes, I ate a Powerbar peanut butter crunch, drank some gatorade, suck down a tropical hammer gel, switch shoes and took off long pants, since all I had all day was a slice of cinnamon toast I needed some calories in me.

Starting out my legs where tired and my schedule was calling for 12 miles, I know I wasn't up for 12 just too tired and too late in the day since I promised my son I'll take him driving. With my car at the community park I ran down route 91 towards Twinsburg, decided to make a left on Pettibone and run towards Route 43 but when I got to Liberty I decided to turn around and head back but I then decided if I wasn't going to run 12 then I needed to run the miles fast to make up for the missing miles, remember I am tired.

Average pace at turn around was about 10:24, mental game if I can run the 5 miles in less than a 10 mins pace I did not have to run more than 5 but I will have to run a mile for every 0.1 after 10 with a max of 12 miles. Well, did my pace change

Mile 1 ; 10:30
Mile 2: 10:23
Mile 3: 9:45
Mile 4: 9:10
Mile 5: 9:05
Did 5 miles for an average pace of 9:48, this tells me that I can run my paces faster than I tend to run them even though my heart rate was slight elevated which I attribute to heat, the pace was really not an am going to die pace. Even though I meet the goal I felt I still had some extra jolt of hammer gel in me and so as not to let it got to wait I went out for an extra 2 miles  as my cool down for a total of 7







Happy Mother's Day to all the Mothers out there.