Weather has been unbelievable for December in Ohio, warm and occasionally sunny, above 60 degrees is unbelievable, by now we should be knee deep in snow and temps in the twenties.

Saturday, decided to head to Pine Lane with Shelby to run trail, this is another great challenging hilly trail, this trail is almost impossible to run sometimes in the winter, once the sheet of ice forms you are sliding down with no way to get back up. I actually remember last year or was it 2 years now, we couldn't even walk in the parking lot due to the sheet of ice so we know the trail was going to be impossible so switch location to Boston run.

You do encounter just about everything on this trail, flat section, uphill, downhill, creek crossing, road, ... you name it, it probably has it and also my favorite tic-tac-toe section with the Pine tree roots, the smell is heavenly at the right time. An out and back to Boston Store is 8 miles, assuming you don't get lost, this is a blue blaze trail but that doesn't mean much, we did better this time and didn't get lost or go  round in circle.

After a quick shower and getting Son#2 up and ready, we headed off to my company employee kid's Christmas party, we have been volunteering at this for a while now even those the boys no longer qualify, I think cut off is 14 and the Son #2 is 20, always a fun event and a chance to see some of the employee's wives and meet their family.

Then a quick trip to the grocery store before heading to a surprise retirement party for a friend, all in all a great Saturday.






Sunday, is another beautiful day and after church and prepping meal for the week, met with Black Girls Run for an impromptu run since the temps where in the 60s. We met up at Rite-Aid , then ran 1 mile to the Bedford High School Trail, to get in some miles around the track then 1 mile back, the 1 mile WU and CD, I try to take it easy and socialize with any new runner or someone I haven't seen in a while but I take the rack serious and normally do my own thing.

Warmup



Today did 4x400m with 1 min recovery walking



then got in 3 quick 0.1mile With 1 min recovery (should have drop this to 30secs) before we had to leave



Then 1 mile back but forgot to reset the Garmin, was mainly walking talking to a newbie.

Had a great time, pace felt good, it will be nice if I can do my speed workout on the track, need to look into that.

All in all a great weekend.

The schedule called for mixed intervals today and I decided to do this on the treadmill using Runerval DVDs, it makes it easy for me to have a better feel for the pace. I started out with Runerval Irongirl Workout A which is for beginner (am not really sure Coach T knows what that word means) I kept my pacing true to Brain Training for Runners assigned pacing instead of going crazy with Coach, after warming up doing the usual striders,
1st set was 3x1min with 1 min recovery - HM pace/2% incline , 2 mins base pace,
2nd set 3x1min with 1 min recovery - HM pace/ 2%, 2%, 3%, 2 mins base pace,
3rd set 3x1min with 1 min recovery - 5k pace/2% incline, cooldown - 30 mins total time.

Since am quite warm, skipped the warmup from Runerval 7.0 Workout C,
 4x30secs with 90sec recovery-All out pace/2%,
4x1min with 1 min recovery-3k pace/2%,
2x30sec with 90sec recovery - All out pace/3%- cooldown - 25 mins total time



Finish up with 26mins of yin yoga from Mark Laham yoga found on youtube short and to the point.







Had a great time at work, love working on new production projects, after work met up with Shelby at Silver Lake for some plans, I really wasn't planning on running 8 miles with her but felt good some fatigue wards the end but I felt good, did the last 4 faster than the first 4 so also happy about that but all at base pace.



This was a nice progressive run

Oh have I missed Coach Troy and his sexy shorts, I really need to get back to doing his workout on a more regular basis. I love how his program pushes me just to do a little bit more.

Today just to test out the legs for speed and hills, I did Runerval Iron Girl workout #2 (Intermediate)



After the warmup there was 3 sets of workout

Set 1: 5 mins long, speed 6.2mph incline starting @ 1% increasing every 1 min, I started at 2%, so first 2mins were at 2% Recover 4mph

Set 2: 4 mins, speed 6.3mph incline starting at 2% increasing every 1 min. Recover 4mph

Set 3: 1 min ON/1 min OFF, 7.2mph @2% and 3%

Then I finish off the run to a 5k running at 6mph

I felt pretty good, I have missed the speed and can't wait to get back to it, back of this run today was to push the body a bit and see how it bounce back because of the 5k this weekend and I know I was going to have a very busy day at work. No issue getting excited can't wait to see what my body can't do.

Taking a half day tomorrow and heading down to Cincinnati after my Athena Luncheon, could have skipped it but I love being in the company of all this powerful women and it is only once a  month.

Monday did Cathe Lift it Hiit it Chest Shoulder and Triceps + 30 mins spin decided to give the ankle a break even thou it felt fine, can't afford an injury.

Got into bed last night and turn to my right my shoulder hurts, then to my left that hurts too, face down lord that hurts, then on my bad that hurts the least, this is the second time I have done RWH CST and I have to say the I never make it to 24 hrs for the DOMS to set in, I think because you go heavy and do high reps (10-12) then a finisher after each 3rd rounds just kill those muscles. Today everything hurts to the touch, I think a serious gain can be hard with this workout.

Today: Ankle felt pretty good so did D2S P1 RAMP and then 3x1.5miles with 400m recovery was suppose to be 4 but running late and I knew I was running with Shelby after work.

Weather was great after work at 34 degrees and no wind, felt over dress but got in 4 miles with Shelby which included .5miles of hill repeat.

Well baby it's cold outside.

Lay back week since I am still not back to regular sleeping pattern.

Tuesday: 45 mins easy spin

Today: Leg prep on my own, 1  mile warmup then 4x1200m@7mph-2% grade with a 400m recovery@4mph/2% grade. Felt hard but doable, legs are slowly coming back, am really working on keeping those easy days easy to be able to nail the speed, strength and tempo workworks.

Missing Cathe RWH so hope to get back to those next week.

Will update book and audio list by end of week, still trying to get a routine back but spending too much time online between my phone upgrade and trying to get the hotels and airline tickets for upcoming races.

Had a great time in Columbus for the wedding and was able to get all my running workouts in but did come back sick and tired. Got in 5 miles on Monday but it was mainly walking, took Tuesday off just felt so worn out and was able to get my workout in after a great night sleep.

Today's workout D2S P1 RAMP + 1 mile warmup and then 8x0.4miles(@7.2-7.0mph/2% grade) with 0.1miles (@ 3.0mph/2% grade) recovery with my foot pod still not working this was the easiest way to do the required workout of 8x400m/400m recovery, I know the recovery was short but that was why I did it @ 0.1miles instead of 0.25miles. Right hamstring is going to continue to need some TLC.

Irongirl Runerval Workout B

Not sure what happened yesterday, left work with a nasty headache, got home made dinner and got in bed at 7pm to read but was out like a light within 5mins, woke up at 1am and went right back to sleep till about 4am. Wasn't even tired just had a headache, feel fine today
Irongirl Runerval Workout B, wow those ladies are speed demons, 10mph at a 5% grade, this was my first time doing B and I actually enjoy it, as long as I don't get carried away with my base pace.

S90: Total Body, this is a nice short one, great mix of weights and plyo

I am only doing S90 through March, I think am going to RKS in April

Speed

On the schedule was ABB again since this is taper week but I needed a challenge to blast the holiday slump so decided to do Carmichael getting started cycling DVD great hill and speed intervals and since I was quite warm added on Runerval 7.0 workout A which is basically 10x30sec On/90secs off shooting for 90% of max. 8mph is not a # I reached for too often on my treadmill but decided to start at that, at the end of the first one realized I can faster so moved it up to 9mph and that felt just right, I was begining to lose my form when the 30secs is up so did the rest at the 9mph pace. I am so excited to be able to maintain the 9mph (no holding on to treadmill) since just last year 7mph was a change for me to run at even for 10secs. Added on Montenegro Power #3 to finish things off.

This was really a confidence booster, the scale is not moving but I can see defination in my body and that makes me happy.

Speedy run to the Rec

Quite cold this morning, nice and flat run for a change went a different to reduce the hills and get in a speedier run. Lots of skunks today was concern about getting sprayed not sure what is going on with them thought they will be somewhere staying warm but really the winter has been mild so that may be part of it. Still some pain on the knee from the fall but doesn't bother me when running. I guess it was my partner's time to fall today, we were sprinting the end of our run when she went down and hit herself in the abs with her elbow basically knocking the wind out of herself, a pickup driver turned around to make sure we were ok which was nice of him.

The run was to the fitness center and of cause there was quite a bit of people heading there for their morning workout or class, that was nice to see so many people still sticking to the new year resolution.



BodyRock TV Tighten it up Workout, 50 sec on 10 secs off, 3 rounds

Med ball shoulder lift and drop (L&R) - 23/20/20 use 8lbs

1 leg pushup and jump over med ball - 13/16/13 switching sides

10 high knees + 10 mountain climbers - 5/5/4

Tuck Knee & explosive star jump - 19/18/16

Abs 50/10 - 1 rounds

Star abs

left oblique plank & side drop
right oblique plank & side drop

Nutritionwise I am sticking with Dax Elimination diet, mainly because I truely enjoy the quality of the food am eating now, I haven't really introduced any eliminated food back into my diet yet which I am surprise about even when I went out to eat with my co-workers and I also noticing that I am getting fuller faster. Still drinking lots of fluid.

Didn't make it out of bed this morning, was tired since I woke up around 1:30am from a bad dream and couldn't get back to sleep, so made a point to leave work early so as to get my workout in, not really the best plan since I spend all day going up and down 4 floor on the steps no people elevator in most chemical manufacturing plants.

After work, ate a cherry pie larabar,  change and got on the treadmill to do my speed workout.
Plan 1 mile WU, 10x200 in 47secs with 400 recovery, 1+ miles cool down to make it to 6 miles

didn't make the 47 secs that is a stretch goal for me anyway but I'll keep working at it, best pace was 52:33 with the worst at 53:73.

After the run, did my strength workout 40 mins of Cathe STS Meso 1 Week 3 Legs, I know I am going to be sore tomorrow this workout hit my legs in some less use places.

The Fool's 50K is fast approaching, I one 24 min long run left before I start tapering, got to see if I can get someone out on the trail with me this week, I'll hate to have to do my 1 mile hill loop.

Finish Right

Well after the 6 miler in the snow not sure what condition my legs where going to be, but they felt great this morning and I continued on the schedule run. I did realize that the run in the snow did work a different part of my leg so probably need to do it more often, well I guess I may get to do it again at my race on Saturday weather permiting.

Today's Workout
1 mile warmup @ recovery pace
3x200@1 mile pace 600 recovery
1x800 @ 3k pace 600 recovery
2x100 All out , 600 recovery
1 mile cool down @ base pace

5.23 miles

Barry's Bootcam Mission Specialist Upper Body Advanced - 12 mins, I slept in today so had to do a shorter UB worker but this is one of my favorite, hits every part of the UB.

Sun Salutation A-5 rounds with 3 breath of pigeon on each side.

Listen to Motion Traxx Tribal Dive during the run, I really like the drum beat in this music really get you to wat to move faster.

All in all a great way to finish out the month of April, bring on the snow and ice storm.

New Week

Today's workout

1 mile warmup
10x100 all out shooting for 23 secs with 300 recovery
1 mile cooldown

Ended up with 4.5 miles, learning that I really need to significantly reduce the recovery pace so I can hit the 100 meter pace but was amazed I could hold on to a 6min/mile pace for a whole 23secs, yeah me.

28 mins of yoga - Hip openers from the yoga journal 21day challenge

Just still need to work on cleaning out the diet, got my order of STS from Cathe so will probably be starting it at the end of this month, finally broke down and bought it based on the special she is currently running which brings the price down to less than $140. Love her workouts.

Tackling Speed

Today was speed work and based on the new program the pace is faster, I think I was already scare of the pace before I even started, it also didn't help that I forgot to convert from yards to meters when I did the pace  calculation, but the funny thing I di0d maintain0 the pace even though I was ready to puke.

Today's Workout
Am
1 mile warmup recovery zone
2x200, 400 recovery
2x400, 400 recovery
2x800, 400 recovery
1.79 mile cool down   to get to 6 miles

PM
10 mins on the Elliptical to warmup

3 sets of 15 reps of each exercise and 12 reps for the combo exercise.

Exercises in the Chest workout

• Band Push-ups15/15/15 on my toe
• Dumbbell Fly's 12#/12#/15# -15 reps
• Combo ( Dumbbell Chest Press + fly's ) 15#/15#/15#  -12 reps

5 mins on the stepper

Exercises in the Bicep workout

• Band Chair Dips15/15/15/15  - no stable position for band so use 22# barbell on my leg
• Band Chair Close Grip Push-up 10/10/12 on my knees last round on my toes

Flexibility
6 rounds of Sun Salutation A
Pigeon pose

Getting my Mojo back

Monday I felt great when I woke up, but wasn't sure what to expect, when the alarm when off I opened my eyes but decided not to move a muscle since I wasn't sure what was going to hurt, so stayed there for about 5 mins trying to decide which muscle to move first, so went with a full body stretch well nothing, that was nice so swung the legs of the bed and stood up, apart from a slight ache in my right heel I was fine but decided to still take a day off. So Monday rest day.

Tuesday was too lazy to get out of bed so slept in and change my workout to after work. Right after work started Dinner, change clothes and went outside for a 3 mile run, my schedule called for 6 miles but I really know I didn't feel up to it. So 3 miles at an average base pace of 9:59, got back home finish making dinner, serve dinner then went to the basement to do my weight workout, Barry's Bootcamp 5 Day Academy Total Body workout (40 mins), this was hard after the run, I really really prefer to workout in the morning seems like I have more energy.

Wednesday, so the first time ever I actually got out of bed on a workday and decided to run outdoors instead of my basement, I mean there was enough daylight and I will be running around my neighborhood so disregarding the light sprinkle, I got dress went to the basement for some Dynamic flexibility and to put my shoe on. On schedule today was
1 mile warmup @ recovery pace
6*400meters @ 3k pace with 3 mins recovery
1 mile cold down at recovery pace

instead I did
1 mile warmup @ base pace (ran by feel did not push at all)
3*0.25miles @ 3k pace with 2 mins recovery so was targeting 2.00 did 1:54, 2:03, 2:04 not bad
1.8 miles cooldown @ base pace

Got back home and did a quick leg workout using Barry's BootCamp fat Blaster Lower Body beginner. I need to remember to fuel my body before going out for a run, after my warmup mile I felt tired then I remember that I had forgotten to eat the almond vanilla evergy bar like I was suppose to when I was in the basement, but I did feel fine during the run.

Since my birthday is next wednesday, I found out there is actually a 5k race on that day in Mentor so I guess I will be trying my legs at a 5k so instead of doing my speed workout on Tuesday, I do the race instead and hopefully be able to get close to my 5k PR but I know this is probably going to be a hilly course everything in that area is.

Very busy day today due to helping out with the Solon Marching Band, got up at 7:30am got dress, ate a bagel and took my son over to the high school by 8:15am for Tag Day (band members go out asking for donations) I was scheduled to work with the music parents for Market day but that doesn't start until 9:30am so I went for a run, from the High School down SOM center road to Twinsburg, since this was going to be a quick run, I decided to run it faster than Base pace which has a max pace of 9:43, didn't go too bad, the last .5 mile was a cool down run before going into the building for Market day hence the slow pace

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	4.50	09:23	06:21	157	203
1	1.00	09:38	08:39	152	203
2	1.00	09:03	07:44	161	173
3	1.00	08:50	06:21	157	171
4	1.00	09:03	07:11	163	175
5	0.50	11:20	08:35	146	170

Got back from the run, towel off, change shirt and spray myself down with body mist then went into the building to volunteer for Market Day, got that done then went over to the Stouffer's Outlet to see what they have, got lasagna, hot pocket and a 4 pack lean cuisine. When I got back to school, my son was still not back so I switch shirt again and went for an easy run down the ABC street knowing I won't be too far away when he calls, I wasn't sure about this run since all I had after the first run was 2 trail cluster, a couple of dry cranberries and 2 cups of coffee, no energy gel or drink

Split	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	5.00	10:18	07:07	148	224
1	1.00	10:36	08:25	139	160
2	1.00	10:19	08:59	151	224
3	1.00	10:21	08:18	149	164
4	1.00	09:53	07:07	149	162
5	1.00	10:21	07:25	150	164
6	0.00	08:05	09:32	155	155

So 5 miles later he still hasn't called, so decided to add some barefoot running so set the Garmin for 1 min run/ 30sec walk repeat 5X He called has I was about to start and I told him to come on over to the field where I was training, but the time he got there I was done

Split	Hours:Minutes:SecondsTime	MilesDistance	Minutes per MileAvg Speed	Minutes per MileMax Speed	Beats per MinuteAvg HR	Beats per MinuteMax HR
Summary	00:07:30	0.65	11:35	07:27	145	162
1	00:01:00	0.10	10:11	08:00	141	162
2	00:00:30	0.03	15:24	10:08	144	156
3	00:01:00	0.10	10:07	08:27	145	161
4	00:00:30	0.03	15:50	08:31	146	157
5	00:01:00	0.10	10:19	08:35	141	150
6	00:00:30	0.03	15:24	08:53	150	155
7	00:01:00	0.10	09:31	07:35	148	154
8	00:00:30	0.03	18:53	09:19	148	158
9	00:01:00	0.10	10:14	07:27	144	153
10	00:00:30	0.03	17:59	08:58	150	156

So ended up with 10.15miles for the day, the schedule call for 4 miles since this was a step down week but total distance is significantly lower that last week. Got back home and did some leg and Abs workout for 17 mins then shower took both kids to CVS to get their flu shot, I get mine through my job and then it was time to head back to the High School to volunteer for the Band Bash, to help with parking.

All in all not a bad day, did notice that running on grass may not be the best for me, seem to aggrevate my PF

My youngest is 14 today, so I currently have a house full of teenage boys playing different variation of games and screaming their heads off.

This was suppose to be a cut back week but I did a very bad job of it, since I ended up with more miles than last week but I got more flexibility in.

Today got up early before having to get ready for the party to get my 4 miles run in, I went back to the new bike path on Pettibone Rd, after doing a back and forth loop realize how perfect it was for speed work so decided to try it out, a loop is about 1 mile so did 4x400 with 1 min rest, it was perfect, especially since there is no drive way or car to avoid. All the golfers probably thought I was crazy.

Dynamic Flexibility

2 miles 10:06 pace

.25/1.52/1min rest
.25/1.51
.25/1.42
.25/1.52
A total of 1.26 miles for 8:58 pace, I walked about 25seconds of the 1 min recovery
1.31 miles cool down 9:59 pace

Barry's Bootcamp Mission Specialist Lower Body Beginner-12mins
Runner-Core Abs Blaster-8 mins
Runner-Core Fix the Hips, Fix the Knees-15 mins
Runner-Core Cool down stretch-14mins


I really didn't know what to shoot for with the 400 meters run, just ran as hard as possible so when I got back home I check to see how I did by logging on to Runbayou and plug in one of my recent 10k race result and realize I didn't do too bad was actually almost dead on except for the 3 one which was very fasht, so this is a very good bench mark.

Now I have to go figure out what the differnce is between Interval and Repetition pace.

Tired this morning, so woke up late and only got in a partial workout

AM-Treadmill
Dynamic Flexibility

1 mile run - recovery pace (5.2mph-11.34)
3x400 meters(7.5mph -8:03) with 3 mins rest recovery pace
0.520 miles - 5:01
0.531 miles - 5:01
0.553 miles - 5.01
stetch

PM-Outdoor - use the Interval function on the Garmin and it made it very easy, goal was 8:03 pace, I just ran without really looking at the Garmin
0.77 mile (10:02 pace)
2x400meterwith 3 mins rest
0.25(8:18 pace) 3 mins recovery (11:20 pace)
0.25(7:52 pace) 3 mins recovery (10:50 pace)
1.27 miles back home (10:15 pace)

I guess it wasn't bad for a first outdoor speed workout, use the cul-de-sac by my house, it is slightly hilly and a almost perfect quarter mile and the Garmin function worked great just had to listen for the sound to change speed no excessive thinking involve.

Denis Austin 12 mins yoga stretch

I decided to do my speed work on the treadmill, it works for me for now since I am having problem fitting things in after work especially with DH out of the country and the kids in various activities. I am also not sure my legs know what a 8:03 pace feels like yet. As with all my runs incline is at 1%.

Dynamic Warm up

1 mile warm up @ recovery 11:22

6x400 meters @ 3kpace (7.5mph) with 3 mins recovery @5-5.2mph

2:1+3 mins = 0.523
1:58+3mins = 0.504
1:58+3 mins = 0.503
1:59+3mins = 0.504
1:59+3mins = 0.505
1:59+3mins = 0.513

0.5 mile cool down due to time.

This was really enjoyable.

Thorough stretch on my own