Pushing through

Setting a goal means finding a way to make it happen, marathon goal is still to break 4hrs, HM PR indicates I should be able to do that, of cause it seems like it make require some level of getting outside my comfort zone and pushing through.

After plugging current PR and goal marathon time into the McMillan Running Calculator Pro it gave me my expected training zones and I guess it is now up to me to get it done.

So to start things off with the goal of being able to run a mile in my marathon pace and then slowly build from there, I started out with the 1 mile app from the Personal Running Trainer.

Day 1 : 5mins Warmup,  45seconds of running/2mins rest repeat 4x, 5 mins Cool Down

What I did: (all at 2% incline)
5 mins Warmup @ 5.7mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline

5 mins @ 6mph cool down

Then finish off the last day of Xfactor ST week 4, skipping warmup as usual now on to week 5.

Xfactor XT Week 3 Day 3/Baptiste

Today is an easy day before the double long workout tomorrow, finished up week 3 of the Xfactor workout and it still kick butt can't wait for what week 4 has to offer. The airplane/train is just a killer which is basically a burpee with pushup but when you come up you do an X jump. The workouts so far had really been great and to the point.

Followup after was Baptiste Vinyasa yoga Level 1, great little gem that work the whole body and nothing puts a smile on my face like when he tells me to "watch my big toe glow" while in warrior pose.

Mcmillian 4minsON/2minsOFF

In December, I decided to invest in the McMillian PRO features since the calculator is something I use year round and I appreciate the fact that it free to the public. Part of the PRO feature are free treadmill workout, did my first suggested workout today with the paces calculated based on the fact that I am trying to improve my marathon time form 4:29 to 4:00, the workout was hard but it was doable, really look forward to doing multiple rounds of this workout. After the run did Xfactor yoga to get a much needed stretch.

10 mins warmup

Set 1: 4 minutes at easy run pace then   5.5 - 5.9mph
recovery jog pace for 2-minutes 5.0 -5.4mph

Set 2: 4 minutes at steady state run pace then 6.1 - 6.4mph
recovery jog pace for 2-minutes

Set 3: 4 minutes at tempo run pace then 6.4 - 6.6mph
recovery jog pace for 2-minutes

Set 4: 4 minutes at tempo interval pace then 6.5 - 6.7mph
recovery jog pace for 2-minutes

Set 5: 4 minutes cruise interval pace then 6.6 - 6.8mph
recovery jog pace for 2-minutes

The Garmin data is here

Threshold Test / Sufferfest

Woke up later than usual today since hubby and I were talking about our future, looks like we both agree we need to move to a warmer location. Since I am back to running  which is what is schedule for tomorrow, I had to move the Spinerval 27 Threshold test to today. I decided to not working about the speed and just focus on the cadence, this is a hard workout, because once you burn out the legs, you proceed to hold a hard cadence for 20mins, yep 20mins, my goal was to keep cadence above 70 riding in big chain/15. The only mishap is knocking my glasses off at 8mins in and since I didn't want to stop had to go in a drop and squirt to the the Garmin # attached to bike. It felt awesome and I got it done, oh what a feeling.

Day 2 of Xfactor ST Week 3 today, stick a good kick in the pants, but much better than day 1, weight is coming off slowly but I feel better and eating not as bad as normally when working out this hard.

After work and dinner for the family, headed to the rec center and got in 39mins of swimming, well this is going to require a lot of patience, but I am feeling much better about being in the water.

New Year, New Beginning

2012 was a great year, accomplished many goals including becoming a marathon maniac and pushed the body a little bit harder. The goal for 2013 is simple challenge the body push it to look like the body of and athlete and not be afraid to look foolish while trying something new. Life is short ENJOY it.

Still on vacation in Myrtle Beach, almost back to reality but really love running on the beach.

Have a great year everyone.


Today:
X-Factor ST Week 2 :)