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.



Be safe celebrating the New Year.

Still struggling with getting to sleep on time, being menopausal sucks big time, when I finally fall asleep go to the very covers off, shivering, covers on, fetal position, ahh oh well

In order to keep Fall/Winter training interesting, I decided am going to use the Runervals for the Speed and Tempo workouts, I also think they will be more challenging/Fun (in a sadistic way of course) than me trying to do 12x400m

This is what am thinking

Speed:
1.0 - Easy Intervals (Never quite understand what is easy about it, just as nasty as the rest)
3.0 - Cheetah Fast (I think the name says it all)
6.0 - Timesaver 1 (3-30mins Threshold workouts )
7.0 - Timesaver II (2 - 30mins Speed Workout)

Tempo/Hill:
2.0 - Treadmill Tempo (This one is just pure torture)
4.0 - Up, Up & Up (You know what this means, Hill Repeats)
5.0 - 10k Strength Builder (Mile Repeats)

So for today's workout, after doing ChaLean Push #1 ( am having to lower my weight due to my right forearm failing) instead of the 12x400 Hansons program called for did Runerval 7.0 workout C same as last week instead. My form wasn't great last week, so instead of using the Half Marathon pace, I decided to use marathon pace. This workout is 6x2.5 mins with 30secs recovery, after the initial 1 min at 6.4mph, then I jump to the HM pace with 30 secs to go, jump to 10K and the last 15 secs at 5k pace. This felt much better and I was able to have a much better quality workout, this seriously kick my butt.







Heading to Orlando next week and noticed a Half Marathon close by, it's tempting but not sure about and I also hate the idea of $85 for a HM when someone paid $45, still mulling it over.

Christmas 2006 in Orlando

Seem to have difficulty getting to bed at a reasonable time when hubby is traveling, I tend to find multiple things on the to-do list that can be taken care of best when he is away, been very productive the last 48hrs.

With that said getting up  in the morning has been a challenge and may have contributed to the sluggish heavy leaded speed workout today, none the less gut it out and got it done, today was a repeat of last week's workout 4x1k with 3 mins recovery, it wasn't easy last week but I got it done, today it was oh so much harder.

The warmup went pretty good but from the 1st 1k the struggle was real, by the start of the 3rd my legs were done but I stayed with, to late to quit now only a 1k left to suffer through. The 4th actually started out fine till I encountered the dog and that jolt of adrenaline and faster pace run than usual fried the legs and it was a matter of hanging for dear life.

Somewhere during the 4th 1k, I was trying to figure out what the code is to open the garage door, not sure why this came to mind, but for the life of me I couldn't remember it. This sent me into a panic mode since I wasn't sure how I was going to get into the house unless I went to my neighbor to borrow their phone to call hubby to ask for the code. Luckily somewhere during the cool down I figured it out.

No run with Shelby after work today, I was able to get an appointment to see an ob/gyn today since I have been having pain in my abs and can feel a mass. After a vaginal ultrasound which was pretty cool since I could see everything in the big screen in from of me, it showed fibrous tumors and fluid filled cyst on my ovaries. From the measurement and size of the tumors, I am about 4 months pregnant, oh that really sucks but it could also be worse.Baseline measurements taken, back in 6 months to see how fast they are growing. happy it was nothing serious.