Staying true to keeping Wednesday a recovery day, pulled out Ultimate Yogi - Gentle Yoga, I love this workout, actually I just love the way Travis instructs, never have to look at the TV just listen to his voice and follow his  guardian. Always feel relax and mellow when done, am glad am able to put yoga back into my routine, still not flexible but don't feel breakable either. Although, I do have to say I do hurt quite abit when done, not painful hurt more like you need to do this more often.

The "what shoe to wear for the marathon" saga continues, feels weird that I haven't had a race since thanksgiving even thou I am actively training but finding most shorts races just as expensive as long and will rather go long to reduce $/mile, and moreover I do not keep short race blings unless there is something special about them.

Looks like I am fighting the virus bug going around, didn't get a good night sleep but feel rested and chugging lots of vitamin C.

Warmup from Cathe's Ripped with Hiit Lift with Legs + the first set of squats using 20# dumbbells, then after that move over to the treadmill started out with 800m @4.2mph then 2x3miles@6mph with an 800m recovery@4mph all at 2% grade. After the run move back to the weight room to continue the Lift workout, did it up to the 20mins mark then fast forward to the stretch section. Even thou the legs were spent, they responded pretty well to the strength workout with cardio blast.

I have been back now to using Pacific Health Accelerade Hydro during my morning double workout and it continue to work great for me, use it during and for recovery and body is responding fine , since I realized I was getting sluggish since all my workout are in the fasted state so this has helped put some gas in the tank to finish strong.

SP16.0 ABB1

Took yesterday as a total rest day, still seem to be catching up on sleep since I went back to bed after making breakfast for my boys and his friends, the oldest brought 2 friends home on their to Dominican Republic for spring break. Told then to enjoy it this is their last Spring Break since they all start working in July.

Today was Aerobic base Builder 1 which is Spinerval 16.0, great workout probably riding harder than I should have, really need to pay attention to making sure am riding in the right zone for the workout can't be doing hard all the time. Not much time to get the run and strength in due to getting son and his friends ready to leave at 6:30am another friends's dad was dropping them off at the airport. Plan will be to run and lift after work, well will see how that goes just not my cup of tea to workout after work unless am meeting a group.

 

After standard warmup-goal stay in zone 2
4x5mins/1min rest
4x4mins/45sec rest
4x3mins/30sec rest
4x2mins/15sec rest
3x30sec build
Cooldown

Recovery

My running schedule called for yoga or pilates yesterday and this is rest week/do your own thing on the cycling schedule according to Coach Troy while we wait for the last phase in the Super6 program. Woke up yesterday with very tired legs + pain in my right foot again and I kept on telling myself I need to run abit or bike then it became maybe go to the gym to swim to work the kinks out but the schedule didn't call for either of that so actually for the first time in a long time stuck with the schedule and just did yoga last night. Did Yogamazing 389: Yoga for Bed which was just perfect to stretch everything out and calm the mind.

Woke up this mornign well rested and feeling better, legs were still quite heavy and sore which is to be expected due to running in ankle deep snow on Sunday. On the schedule for today was 45mins recovery run then bike and strength. I did about 50mins on the treadmill since it took almost 30mins for the legs to feel ok and the heart rate to stay under control, HR kept on spiking at 180bpm so I will walk a bit to get it back down to the 130s based on the pace I was running I expected it to be low. After 5 miles got on the bike and just did some free cycling while watching Mission Impossible, legs felt much better and HR stayed low, 45mins later got in abot 10+ bike miles and called it a day.

For strength today, it was Cyclo-core 2.0 Endure, this really felt great, yoga + slow strength training I started out with 8# dumbbells but once I realized this was going to be a slow count 4 down, 2 hold, 4 up I iincrease the weight to 20#, I think for the next time I will go to 25#.

No pain in the right foot today, happy about that, so glad I paid attention and took the 1 day off. Not sure if i am going to make it to the pool today again, not really doin gvery good on the 3/week swim. oh well

Finding Bliss

Slightly sore today, pain in right foot again, but really not has bad and based on over 4 hours of workout yesterday I guess I will take it if that is all the problem I have. Slightly tired also needed a nap after church so took one and slept for about 2 hours.

Did a great 25mins yogamazing: yoga for triatheletes,  great way to start the week and restore the body. This is now a paid website but it use to be free off of itune.


Order this beautiful fleece blanket from  Ink Garden when they had a living social special, love seeing it on the wall, make me realize how far I have come.

Back on Track

After a long holiday weekend with visit from my in-laws, 11 guest altogether who all stayed at my house, which included lots of food and late nights even though I was able to sneak in some runs, it was nice to get back to a normal routine. I had a great time with them and always love seeing them so it was a small price to pay.

Monday was hard, even though awake couldn't roll out of bed, my body just wasn't moving so laid there dreaming of running, then of course it was time to get up and get ready for work. Had a hard time at work was really just fatigue, got back home and attempted to do my scheduled 7 miler and try as I might it just wasn't happening and after 3 of the longest miles of my life called it a day and did the Upper/Lower Body of the Prevention Turnaround DVD and 6 mins of Tai Chi. Glad that is over time for bed.

Tuesday, oh boy whay a difference 24 hours make, I woke up more energetic, schedule called for 20*200meters @ 1500m pace with 200meters recovery. Can I really do that after how I felt yesterday, one way to find out, off to the basement , program the Garmin and it was time to start I felt great and was able to get all the intervals in, 9 miles later felt like a million buck and added in the Total Body plus Core workout. After work, I dropped my son off at Drivers Ed and with the perfect weather and being close to a runnable trail with running gear in car decided to sneak in a quick run and was able to get in 4 miles of pure bliss before heading home.

Bringing us to today, wasn't sure how I was going to feel based on the double run and the restless night, my hubby always thing if he can't sleep that means I can't sleep too when I was perfectly fine asleep. Oh well, instead of getting out of bed at 4:30am sleep till 5:45 then rolled out and got dress since it was later than usual, decided to run outside instead. It was a great morning, I had 7 on my schedule but knew I was running late and was not going to get that in, lots of runners and walkers out and I was able to get in 6.5miles before having to call it a day, hopefully can get in a strength workout after work.

Racing wise next on the agenda is one of my favorite race Kathleen Neitert Race For Hope 7.5 Mile / 5k on August 5 then I have a 50k on August 25. What I haven't decided about is if it is wise to do a 12hour run a week before the Akron Marathon. Akron is not really a goal race just doing it because this is their 10yr anniversary and I wanted a 10 year bling so I can go out as slow as I want and it was already paid for before the 12 hour run was added as an option to this race. Decisions Decisions

Recovery

This is probably the best I have ever been after a race, not sure if it was because I didn't race it hard or I did everything right after the race. I was basically back to 100% by Monday morning except for the pain in my left shin and right groin, I took Monday off from work to clean my house since my mum is coming for a visit this weekend and staying for a while, also complete rest day.

Today  - did Supreme 90 Total Body, walked the 2.25 miles from the Transit center to work since I left my bike at work and got a ride to the transit center on Friday due to heavy rain, and then bike the 2.25 miles back to the transit center after work. Noticeable pain the bottom of my left shin and then my right upper quad not really my groin.  Not going to start back running until Thursday just to keep the tender areas shin and top of Quad time to completely heal.

Oh and yes it really hasn't stop raining

Recovery Week & March Review

Recovery from the Fool’s 50k went great, had a ice bath when I got back home but note to self make sure water completely cover the legs. The pain concentrated on my quads exactly where the water stop and made using the stick a nightmare. Monday and Tuesday I concentrate on eating close to 6000 calories each day, no junk, mainly some form of carbs & protein, basically my refeed days, my body tend to response to this and it help with my healing process. This time I took Monday off work just because this was a hilly race and I was not looking forward to climbing the constant 4 story stairs required, back at work Tuesday no problem going up the stairs but the quads were slightly sore when going the stairs by Wednesday things were back to normal and I got in some Spinning. Thursday back to running and Friday I started back to strength training using Supreme 90.

March went great, got in all my scheduled runs with some modifications, worked on strength and cross training but need to focus on flexibility in April, still using The Self Coached Runner by Allan Lawrence and Mark Scheid training plan for a 4 hour marathon. So far I love the plan and I have been able to train with it injury free even thou I am running more miles than I ever did and challenging myself speed wise. The only problem with running this many miles is that my shoes need change sooner and with money tight this is fast becoming a problem, so if there is any company out there that need a tester for trail or road shoe am your girl. Running is definitely not as cheap a sport as we all thing, well it could be but to really have fun with it, it is not

Year	2007	2008	2009	2010	2011
Jan	0	125.8	38.39	7	169.68
Feb	0	94.48	55.61	34.3	159.68
March	0	124.76	86.49	28	164.42

Recovery

I struggle all of last year with running 6 days, there is really no reason why I wanted to do except it was a challenge and there was no reason not too except for the fact that my body wasn't responding, not as much as injury but pure fatigue and dead leg syndrome.

During my Christmas vacation in Arizona, the weather so beautiful and the scenery great I got out more and I also enjoyed the time spent working out with my 19 year old son, since I got back from vacation initially with no training plan I was just going out and run, all of a sudden I realized I was going out more days and was recovering better, right now my nutrition seems to play a key in how I recover from a run, you can say I am still on the New Year Resolution high of clean eating so hopefully with all the good benefit I can stick with it.

Today's workout

1 mile warmup
3x800 targeting 3:45 - 4:00, right now I find I am comfortably pushing at  4:08, so have run to grow.
1 mile cooldowm

Since I am doing the Yoga Journal 21 day Challenge, I am doing those workout since it normally include some sun salutation, I will go back to the sun salutation after the challenge is complete. Day 10 core focus.

Need recommendation for another winter running, love my cw-x but need a second pair since I am actually running outside more this year and will like to try some else that great for the cold.