Recovery rest day today, at least that was what I thought it was suppose to be but on the schedule I had Xtrain Legs and 30 mins HIIT Spin with a rest day from running, woohoo better than nothing I guess.

Xtrain Legs what can I say, this probably wasn't the best of ideas since tomorrow is a hard run, every muscle in my booty hurts, even while spinning I could feel them and had to keep getting off the saddle. 52 mins of pure torture, standing, then ball/chair to end up finishing with floor work by the time I got down to the floor every part of my legs hurt and I cut my coat according to my size by sticking to a 5# weight for the last round of floor work, even with that it took even ounce of determination not to drop the weight and just use body weight, felt good to be done, the stretch was very thorough and earned. 



For the spin hiit I use another Global Cycling Network workout, this is a newer one just done in November, I think I like the music in the other one better but this was still a great workout, also cyclist are on trainers instead of spin bike, I think I will prefer Coach for trainer torture.



With Ingrid Romero having a 45% sale on Edge Booty 1 & 2, I decided to give it a go with hope of achieving a well rounded bum by the end of the year, will keep you updated, with a $10 credit about to expire at The Clymb picked up Hoka Challenger ATR which was on clearance at least the credit covers the shipping.

Only thing left to buy is a spin bike tomorrow, since my job will pay for half of it and I have my old one on Craig's list for a ridiculous pricejust to giveaway instead of putting it in the dumpster since it is still usable for most people

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.

Happy Labor Day everyone.

No run today, but a very productive high energy day, got so much done and very proud of myself. Woke up late after a very restful sleep, stayed in bed reading Keith Ferrazzi's Book Never Eat Alone, loving all the information and practical knowledge giving, goal will be to start implementing not just read.



Then it was time for laundry and picture taking  of things to list on eBay, great having daylight to do this with instead of fighting with shadow from overhead lights.

Feeling spunky decided on getting my workout in still no running but there is more to life than that, so missing Cathe and knowing that on the cool kids on my Video Fitness Check-in group are doing Cathe Xtrain so pulled out Chest, Back and Shoulder for today and did the premix up to round 6 which clocks in at 40mins



After Cathe was 30 mins of easy spinning while I watch you tube of what current big selling items are on eBay and how to do certain things, getting there slowly.

After the workout, I decided to clean and vacuum the interior of my car, I can't remember the last time I did this and can probably count total time on 1 hand.

Dinner and an Epsom salt later it is almost time for bed.

Life is good, doing what you love and having no worries -priceless

Just a Quick Post, seem to be worn out not sure from what, so heading to bed early.

Thursday -Kelly Coffey Meyer Shape up weighs only, I think this so much harder without the cardio in between and it also was hard to go heavy since reps were long



 Afterwards was Sufferfest Revolver, if this is done right 1 min felt like eternity, funny that the 1 min recover seem to fly by, but I love this workout, love looking at the form of the elite, how smooth they land and move. The complied races use is perfect and that dash by Bolt just propel you forward.




Friday - Iron Core Kettle bell Bootcamp, I have actually owned this DVD for over a years now and never did it, not sure why but it was perfect for today, I just dilly dally all morning long not sure what I want to do, felt fine, nothing hurts but must be suffering from lack of sleep. After wards was an easy spin, did consider a sufferfest but wanted to watch some eBay youtube videos
 

Saturday - In the workout front, didn't do much, just made myself do something, even thou I was dressed I knew I wasn't running at 9am with the temps at 80 degrees and 82% humidity, so clean the house, cook, sort clothes then eventually around 11:30 went to the basement and got in the Iron Core #2. I felt so much better as the DVD moved along, this was 3 circuits of 6-8 workouts but I like that she moved things around in the circuit instead of just doing the same thing for the 3 circuit like yesterday. Love the workout not to get ready for my family, love seeing my sister and her kids, also glad to have Ms. B back in town.

Me and my baby and we match


Life is Good, time with family-Priceless

Sunday
Legs felt pretty good and I still seem to have all that sugar and caffeine energy so giving the legs a break from running decided on a nice hard spin to flush out the lactic acid using the Global cycling Network 20 mins HIIT program on you tube, I really love how efficient this workout is and the music is great.



Then since my battle rope was right there did a quick search on you tube for a battle rope workout and picked not you average Joe, I have to say after the 1st 10, I stopped and was looking at what he was doing which bothers on "you better have good insurance" thank you very much I will stick with the usual stuff.



Then church, grocery shopping and hope to some reading and correspondence

.
Monday
Due to a late night, I was tired in the morning so slept with the ideal of doing my 8 miler after work, so starting the Starting with Cathe Ripped With Hiit Getting Started program I did Lift it Hiit It : Legs, not sure this was the best of ideas but going to do the program as close to plan as possible.

After work I was just done, even thou I thou I had changed into my workout clothes I wasn't feeling the run, the rain and headache added to my misery and I threw in the towel and went home for dinner and a air-conditioned room. 

Tuesday (today)

Feeling peppy and energetic, out of bed on time and after taking care of some eBay sales and payment that came over night, love making money in my sleep, it was time to get my workout in.

Schedule called for Low Impact Hiitt #1 + Abs #2, another one that I love, who am I kidding I love the whole ripped series.

Then it was time to tackle the mix intervals, I prefer this on the treadmill unless I have someone pacing me, I hit the paces with minimal struggle and it felt very good

1 mile warmup

3k@HM pace 6.4mph --

1 mile @ 10K pace 6.7 mph

1k@5k pace 6.9mph

800m@3k pace 7.1mph

1mile warmup 

After work I was able to join Shelby and Mandy for 8 miles at Munroe Falls Park, I love the 2 mile loop, just a bit of every terrain and my legs normally enjoy the grassy, trail section, really miss trail running but once I get Shelby through her marathon it will be time for us to get back to it.

First 4 miles was slow, legs felt heavy so we average an 11:20 avg pace which isn't bad for this trail but we really picked up the pace on the 2nd half we did the last 2 loop at an average pace of 10:46. So glad I didn't quit and got the whole 8 miles in

Life is good and I feel great and thankful

Cross training day, tried a different spinning workout on youtube and not a fan but got in the 30mins and then finish off with Pretty Fierce Lower Body Endurance workout, just love this series.

Have a great weekend, off to spend it with my youngest who is turning 20

Woke up thinking I should just do yin yoga only since I had an intense workout yesterday but getting out of bed and getting to the basement wasn't sure why just yoga, plan called for spin and yoga so decided on sticking to plan.

I an really enjoying the Global Cycling Network videos on you tube, music is great and workout is thorough, sweaty mess as usual, love it. I need a new spin bike, the knob on my bike is broken but since this is the original Johnny Bike not of the replacement parts works with it because manufacturer changed.




Then finish it up with a Quickie yoga from Paulie Zink, first time doing a routine from him, great quickieand very doable and different.



Really need to start doing a better job with nutrition, am finding with the intense workouts am not recovering as fast, 1 quick change is to eliminate the nuts till at least the end of the month, lets see if I make it.

Even thou yesterday was National Running Day, I stuck to my plan of not running, as a runner am not sure why I need a day declared for me, I think yesterday was for  none runners and the rest of the 364 days for me, I guess they get to follow it up tomorrow with Doughnut Day.

Was suppose to do 30mins on the spin bike this morning so I went ahead and pick another program from Bitgym, this time we are headed to Yosemite Park, it was nice but I am not quite sure how the phone is picking up my RPM because I was losing speed and wasn't sure what to do, don't know if this was from my wifi connection or not, so ended up with 40 mins ride, the clock only count down when you are cycling. Also at the end of the workout they give you, time, calories burn and RPM, not sure what to do with the RPM data, I wanted miles and speed. I did get an invite to be a beta tester, so will be trying the coached programs out the next couple of days added on Yin Yoga with Travis, the live class on You Tube instead of DVD.

My left calf was tighter than I like this morning, not painful, just knotted up, I have been working on it, it tends to loosen up after about 2 miles so I decided against the tempo run and played around with Strong Stride instead.

I like Strong Stride with Lisa Watson, it will be a great one to add into the rotation to work all those pesky little muscles, the hip, hamstring, Quad and butt were hit very hard, great DVD for runners.

Cardio Strength Upper Body (1 round) + Strong Stride Dynamic warmup + Strong Stride Program 1 + 21 mins on the stepper just to test the calf out.

Time to get ready for the basketball game

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.

New Adventure

With the continue increase in gas price, I bought my monthly bus pass yesterday and started taking the bus, so this means no dilly dally in the morning, I had to get up, get my workout in, shower and get ready. Getting to work which is 32 miles one way and cost me over $300 last month, now involve driving to the next neighboring city, parking, getting on the bus, napping, reading or listen to podcast while the bus takes me downtown, get off bus and walk 1.5 miles to work. The walking part has been the problem all along, don't mind the walk but not the best neighborhood, there is a connecting  bus but I do not see myself waiting around for 30mins for it when I will be almost at work already. Getting back to the terminal, my coworkers have been dropping me off not the best of options either, right now I am thinking of taking my bike and locking it in front of the terminal and can ride back and front, on the sidewalk off cause, don't think I can handle road biking yet.

Yesterday I was being lazy so only go in 20 mins of spinning.

Today:
7 miles using Itread 24 run intervals
Supreme 90 tabata inferno
Supreme 90 stretch

Group Run

I went out today with the North East Running training Group, I always have miss feeling about group runs, since I am not very fast will there be someone to run with, it is kind of hard to drive 40 mins only to end up running by myself. Well, I did most of this run by myself, had a couple of problems it started snowing when we started running and since I had a beanie on and not a cap, the snow was building up on my glasses which means I couldn't see(no wiper on glasses to remove snow) and with everything I had on being wicking I couldn't even clean my glasses. I was running behind a group until about mile 3, when I noticed a restroom, but someone was in it so waited for about 3 mins for her to get out so I could get some toilet paper to use in wiping my glasses, which means now the group was completely gone and I was definitely on my own, I know it was an out and back, I just have to get to 5 miles and turn around. I was concern about the last 2 miles since that was in a residential area and I wasn't sure where to turn but once of the runners came back to bring me back since he knew I was new and didn't know the area.

The run back was miserable, since now not only was it snowing it was also windy, I ended up taken my glasses off since I could see a thing, at least with them off I could see right in front of me. the neighborhood roads weren't plowed so it was like running through mud I was just ready to be done. I did enjoy meeting the group but not sure if it was worth the 1 hour 20 mins trip to run by myself.

We do take a lot of things for granted by running through the neighborhood in Concord today with so much snow on the roads, I realize how lucky I am that the Solon City Snow crew takes cleaning the side streets as important as the main street.

Got in 10.1 miles in Concord, OH

PM

10mmins on the spin bike to warm up

Exercises in the Shoulder workout

• Pike Push-up-n 15/15/15
• Band Front and Lateral raise Combo-using Reebok light band 12/12/12
• Band Reverse Fly's - Reebok light band 15/15/15

5 mins on the Stepper

Exercises in the Leg  workout-using 15# dumbell

• Forward Lunge-10/10/10/10
• Side Lunge-10/10/10/10
• Back Lunge-10/10/10/10
• Seated Calf Raises-30/30/30/30
• Standing Calf Raises30/30/30/30

Sun Salutation A - 6 rounds

First run of 2011

Easy day today just to make sure the right foot was okay and not to do any extra damage to it. Changed shoes to the Adidas Response 17 and tried out 2 miles, slight pain in the ankle but it felt better after 5 mins and only slight pain in the mid foot, after running 2 miles got on the elliptical for 10 mins and then on the Spin bike for 15 mins.

I am still trying to figure out what races to do for the year, do old races again to see if I can better a time on the same course or try different races for different bling. I only have 1 HM I know I am going to do just because it is a challenging course and my goal is to break 2 hours and I have yet to do that, will need lots of hill training.

Mountain Climbers for Christina @ Lazy Bones Running

More snow today but not as windy as yesterday so the roads were better, I did manage to get to work today since I only have 2 working days left for the rest of the year need to get lots of things done as not to be called in to help doing my tie off.

I woke up today with incredible pain in my butt from yesterday's workout, and the spin session was hellish. Today's workout was 4 miles run interval, 32 mins on the stepper, 30 mins on the spin bike and Cathe Back and Biceps.

I got my new Garmin 305 and footpod yesterday, so was able to try them out today, worked great may have to recalibrate the foot pod so as to be able to handle varying speed change.

Yes, still snowing, kids are off from school due to excess snow and ice, so I also took the day off and got in a long workout.

30 mins on the elliptical
90 mins Spinning
Barry's Bootcamp Fat Blaster Lower Body

Working on a 2009 races scrap page will post when done.

Robert Sherman Cycle Challenge on Spin Bike - Warm up + Speed Ride and Core Conditioning

Dave Dearth Rock and Roll Total Body Workout

Kettlebell Workout (12kg)

Hand to Hand Swing-10
1 hand swing (L) - 10
1 hand Swing (R) - 10
Repeat 2 more times and finish with an extra Hand to hand Swing to make it 100 Swings total

Bottoms up - 10/side
Clean and Press - 10/side
Windmill - 10/side

Flex your Power from Oxygen Magazine 07/09 - 12 reps using blue supreme pilates band

Warrior 2 with triceps extension
Side Plank with lateral Raise
Boat Pose with shoulder press
Warrior 1 lunge with pulldown
Chair pose with biceps curl
Warrior three with mid back row
Bridge pose with glute activator

After work picked up dinner for my son since band practice was starting 1 hour early and he wasn't going to have time to go anywhere to eat after Chess club meeting. I noticed earlier in the day that Mark from Ohio Outside had a posting up on the vertical runner's board about a training run at Munroe Falls Park that starts at 6:30pm, with my son gone by 5:30pm I could actually go for a trail run at a new site, it really don't take much to make me happy. The training run was for the Ohio Outside Trail series, the trail is very well maintain and the hills were manageable, may end up signing up for the series something to help combat the eating season. We ran 2 loops (4.4 miles) of the Indian Spring Trail in 49 mins, even though we started at 6:30pm it got quite dark in some sections and we had to watch our footing but very good run, it turn out it was just Mark and I that showed up which wasn't surprising since most people are running Akron on Saturday.
In the am did 30 mins of Spinning, 30 Day Shred level 2 and Gin Miller's Fitbody Supine.

20 minutes on the stepper
30 mins on the Spin bike - Hill Climb
Barry's Bootcamp Code Red

6 miles run after a very long stressful day at work, first 2 miles walking just to motivate myself to do it by doing something different.

Yesterday Rest Day

Saturday 9.23 miles run, started out too late and was really too hot by the time I venture out so it wasn't a very pleasant run but got in it none the less.

Friday 49 mins steady state spinning and then 1 round of Steve Cotter Upper Body KB workout.

IClimb Surprise – 43 mins alternate between the stepper and Spin Bike, what are the surprises;
1. Jumping Jack to Slow Jack
2. Pushups to pushup hold
3. Forward Lunges to Power Lunges to Low ends
4. Rows to Military Press 3x – 15#DB
5. Squat to Squat jumps
Avg. HR:

Denise Austin Daily Dozen Upper Body + Abs – 12mins use 12# DB, too heavy for most of the shoulder work.
Avg. HR:

Steve Cotter Extreme Kettlebell – Upper Body 3 rounds with 1 min rest
1. Floor Press (10) 16kg
2. 1 arm row (5/side) 24kg
3. Alternating Military Press (5/side) 16kg this was hard really need to drop to 12kg but I don’t have a double of that. Get through by slowing the pace down, pause DVD.
4. Bottom up Clean (5/side) 12kg
5. 1 arm snatch (5/side) 12kg
6. Double clean (5) 16kg
7. Double Swing (10) 15#KB
8. Lying Pullover(10) 16kg
Avg. HR

Denise Austin Daily Dozen Yoga Stretch
Avg. HR:

Broke my spin bike cannot get the right tension on the flywheel need to replace the knob or see if I can get one of my maintenance guys to rethread for me.

Signed up for the 10K in Pittsburgh tomorrow, now just need to get the family up early to get on the road.

Total was Cross Training and Strength, am really trying to stay on top of my both, for me they are really part of the parkage if I want to stay healthy.

Spinning - used a new workout I just downloaded from Shape and Nike led by Serena, meant for the treadmill but worked great on the bike. It was easy but great for recovery and leg work, made all the moves harder than she was saying.

Denise Austin Cardio Kickbox from her Daily Dozen series, great workout in 12 mins, she doesn't babble as much

Extreme Kettlebell with Steve Cotter Upper Body-am back to KB this month since I just miss them and you can get a great workout in a short period.