TR:Monitor

Feeling much better today, I guess I realized I can't do anything about the weather decided to take it as it is and not let it control my mood, life goes on.

Felt great getting out of bed, although did linger there 30mins longer than usual, got ready to tackle the workout of the dayand the weather shows sunshine even though it is still only going to be 30 degrees. Another triple workout day on the schedule.

First
Trainer Road Monitor was next on the Intermediate plan and it is described as "6x6-minute intervals of Sweet Spot riding to address aerobic fitness, well over a half-hour in total with 2-minute recoveries between intervals. Fast pedaling drills are incorporated into intervals 2-6 in order to target pedal economy and to shift some stress off the muscles with a quick, healthy cadence."  IF= 0.81

Name               Time        TSS   NP   Power        HR    Cadence
Workout          01:00:00    65   146      136         133        85
Clearing 1        00:02:00    2     153      157         128        93
Sweet Spot 1  00:06:00     7     156      158         140        93
Sweet Spot 2   00:06:00    8     160      162         146        94
Sweet Spot 3   00:06:00    8     159      160         143        94
Sweet Spot 4   00:06:00    8     161      163         143        95
Sweet Spot 5   00:06:00    8     161      162         141        95
Sweet Spot 6   00:06:00    8     162      164         141        95

Next up
Itread 14 "This 45-minute workout is a challenge in itself. Grace guides you through an endurance run incorporating a run recovery rate of a 6:1 ratio. This ratio will include running, jogging and walking for 6 minutes followed by a 1-minute recovery. The twist to this workout is that the 1- minute recovery is a challenge. The recovery might be a steep hill, fast power walk, or just a plain surprise. This workout is a great way to shake up your routine and shock your body." I love the itread workouts, even when I am not in the mood I will always do the workout, love the music and the instruction, the warmups are generally short but I am normally okay with that, ended up with 4.73miles Avg HR = 163 with a max of 183.

Then finish things off with Supreme 90 Legs (22:14 + 5:57 of Cooldown), love this workout, really great leg routine and I love that it thoroughly work my hamstring.

Planning on a 25K FatA$$ this weekend I think, suppose to snow Saturday and that may be a game changer, no suffering for a FA.

Rainy Run

I meet up with my partner Debra @ 5am to run about 6 miles 3 days a week mainly Monday, Wednesday and Friday. At 4:40am today I got a text from her, I was upstairs still getting dress so I couldn't check it since my phone was downstairs,but eventually looked at it.
Her text " We've got rain this morning. Do u feel like being drenched? Let me know.

When I woke up and saw the rain it never occured to me not to run, it wasn't pouring rain, just a light drizzle but the temperature was at 36 degrees. I figure out if we can run in snowy, icy cold condition a rumble in the rain as long as there is no thunder or lighting was good for the soul. I told her we were running, she already figured out I was going to run.

I consider running in all weather condition part of my training as long as there is no safety issue or concern since I never know what race day is going to be like, I try to get myself prepared for any race condition, the goal is always to run a paid race as long as it is not cancelled and it is safe.

We did a shorten route today so we were getting back to our car in about every 2.3miles, got in 5 miles before it started pouring hard so called it a day at that point since we still do have an afternoon run plan.

Got back home and did Ultimate Ball from Supreme 90 great way to hit the core.

1 Mile Repeats

Still trying to get back into the full swing of things, but at least I am getting out of bed, today's workout was nice and straight forward, sometimes it is so hard to get through a mile that you wonder how you are going to get through 26.2, but in the end it is one foot in front of the other.

1 mile warmup
2x1 mile @ 8:44 (8:40, 8:37) did feel like I was going to die but my HR said I was fine, average HR 149, 150
1 mile cool down

Supreme 90: Chest & Back - Again love this workout, a bargain at $20 for very well designed 10 DVD program.

Seem to be getting better at the bike commute, the bike seat high feels better but now need to work on moving it back a bit, also the gears are still a problem but getting better, maybe there is a duathlon in my future if I can master uphill and downhill Shifting.

A great website to go to find out more about multiday races can be found HERE

Cardio Challenge

Woke up still with a pull on my right butt cheek so I decided to do an extended cross training before running

15 mins on the Spin bike
8 mins on Stepper
7 mins on Elliptical
4 miles using Itread 23 Fast & Flat, it was a great progressive run, the butt cheek felt fine and the run felt great after being thoroughly warmup.
Supreme 90 Cardio Challenge -this is a great workout, love the plyo and light weight challenge.

Missing my yoga needs to start working it back in.

On waking today had some pain/tightness in my right butt cheek, for work yesterday since I was walking from the bus transit center to work I decided to wear my running shoe with the orthotics in it but I stopped wearing the orthotic last year because I thought the aggravated my issue so why I will think it will be okay to wear walking is beyond me.

1 mile recovery run, 2 miles @M pace, 1 mile recovery
Supreme 90:Arms & Shoulder
Supreme 90 Stretch

It is so cold and damp today

Glorious Sunshine

Well, after the fluke snow storm on Thursday, it was nice to have a beautiful sunny day today slight windy but still sunny with blue sky. Went out around noon for a run, I wasn't sure how many miles I was going to run, just go out and do an easy one, after 8 miles I called it a day, lots of runners and cyclist out enjoying the sun.

Got back still with some energy left so did 30 mins of Spin interval using a program by Gregg Cook at Motion Traxx then did Supreme 90 Ultimate Ball which is a great core workout using the Stability ball.

Hoping to get some trail running in tomorrow.