Had  a great time at my husband aunt's wedding, it was just for family and very close friends, finding love again at 62 is a beautiful thing, unfortunately came back with the flu or something like it. Half way back from Indiana I was freezing cold despite the 80 degree temp, went to bed wearing a hoodie, long pants and wrapped in comforter, woke up Sunday feeling extreme weak and tired but better. Gave up working out Sunday - Tuesday since my body was just craving sleep.

Wednesday feeling much better after over feasting at the International Latex Conference, I made a go of Cathe RWH Low Impact premix #4 and after work since James was working late, went down to Egbert and got in 4 miles to shake out the legs, it felt good to sweat.

No workout today, felt worn out and with the half marathon on Saturday important to get there ready to go

  

The Bride and Groom

 Life is good

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.

It's cold, wet, windy and my training partner is sick, that does not bode well for a long run, I could have joined other groups but a 7am start just does not sound appealing either, so decided to stay on the treadmill with Coach Troy, after all we are training for speed and he is the best.

After a leisure morning and running errands, started my workout about 1pm,

first up was D2S P1 RAMP and timed metabolic, this is a fun quick workout. I started out with this since I felt I needed a more thorough warmup before hanging with coach T.

Runerval 2.0 Treadmill Tempo

Warmup - 4mph@2% incline for 4 mins then 3mins@6mph/2% incline

2 mins rest @ 4-4.5mph/2% grade

4x90secs @7mph/2% grade, 30sec rest @7mph/1% grade (since I took my treadmill apart to fix, it now works but not on the buttons function and some am afraid to try, on of those that doesn't work is the incline up or down button but the #s work)

2 mins rest @ 4-4.5mph/1% grade

4x90secs @7mph/3% grade, 30sec rest @7mph/1% grade

2 mins rest @ 4-4.5mph/1% grade

3x90secs @7mph/4% grade, 30sec rest @7mph/1% grade

 2 mins rest @ 4-4.5mph/1% grade

3x1min@7.0 with incline @ 4%,  5%, 6% recovery 1 min @ 4.0/1% grade

Cool down @ 6.0mph/2% grade to 50 mins

This is probably the best, I have done this workout, keeping the pace and only adjusting the incline during the 8 mins workout stretch, the pace was challenging but do able. I actually felt pretty good for the last 3x1min reps and finishing at 6mph took a bit of effort.

Afterwards was a nice restorative yoga with Jules Mitchell called take it down a notch, heavenly.

Finish just in time to get ready for the wedding, decided to switch outfit since this was an outdoor/tent wedding and I didn't think my original outfit was warm enough. Did ok with the food but a wedding at a great winery, well, 3 glasses of wine and an Oktoberfest beer but I was still within my allocated calorie intake and only dip slightly into my workout calories.

Active Rest Day

No running on the schedule today but I was behind on the cross training and strength training schedule so got them in

32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30  mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.

Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.

Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.

There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well

15 days to the Cleveland Marathon but who is counting