Yesterday, was the start of week 3 of Rock n Roll New Orleans Marathon training, I love that my legs are finally clicking into the training mode and things are beginning to fall into place although I have to say I am sleeping a lot, not that worried about it for now since I know I have been staying up too late the last 2+ weeks so it is probably my body's way of catching up.

So stay on plan, Monday was Cathe Xtrain Chest Back and Shoulder I did a time saver version due to the above mentioned sleeping so I can get in the scheduled 4 miles, did the 4 miles at a 10:43 avg pace nice for that to feel like an easy pace.

Today was suppose to be another 4 miles but due to sleeping in, I modified everything for today but still got in a decent workout. Cathe Xtrain tabatacise warmup + routine 1 which clocked in at 15mins of pure torture, then instead of 4 miles got in 3 miles nice easy miles at a 10:41 avg pace. My easy/base pace for this training round is 5.4 - 5.8 (11:07 - 10:21), most of last week I stayed in the 5.4 mph range moving up after every 0.5miles, this week am starting at 5.5 with most miles at 5.6 and the last 1 mile split between 5.7 and 5.8. Goal before the end of training plan will be to run the majority of the miles at the 5.8mph pace.

Life is good, beautiful weather for November, I think we were in the 60s, saw the quick dump of snow in Denver and praying the white stuff stays away a bit longer

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

Weather is still wacky, we woke up to 57degrees but at 8pm tonight we are at 30 degrees and snowing, go figure. Woke up with limited DOMS, so was really happy that my body is improving, so moved on to the next workout on the schedule Xtrain Low Impact Hiit, I only had time for the floor workout before church.

Spend the rest of the day, running errands and getting some last minute stuff for James trip.

So this week is the start of week 10 of the Hanson plan

AM: 45mins on the stepper

PM: 1 hour on the elliptical-hill+speed (5.30 miles)

Tempo + Speed Interval on the treadmill

5 mins @ 5.5mph
1 min recovery
5 mins @6.3mph
1 min recovery
5 mins @5.5mph
1 min recovery
1 min @ 7.0 mph
1 min recovery
1 min @ 7.1 mph
1 min recovery
1 min @ 7.2 mph
2 mins recovery to finish (2.1 miles)
stretch

AM: Spinerval Ultra Core Conditioning on Spinning bike, for the final all out Ab work did plank, med ball slam and side planks

PM: 1 hour on the elliptical-hill+speed (5.43 miles)

Tempo + Speed Interval on the treadmill

5 mins @ 5.5mph
1 min recovery
5 mins @6.3mph
1 min recovery
5 mins @5.5mph
1 min recovery
3x1 min @ 7.0mph
1 min recovery
2 mins recovery to finish (2.19 miles)
stretch

I like this tempo+speed format better using time instead of going for distance, so I will try to do this twice a week, the goal will be to take the recovery min out and run it all the way through then I can go up in speed or increase time and start all over.

Slight twinge in both legs

Hard time sleeping last night so after tossing and turning, I got up at 1:30am and came down to the basement to catch up on some reading and workout. Cardioball Express workout and IClimb Surprise on the stepper. Got back into bed at 4:45am and slept till 6:30am.

Heading off to OSU for a Honors program college visit, so maybe able to sneak a peak at the Columbus Marathon's Expo before we have to be back for the Senior's band performance.

Currently still mentally and physically tired and with my hectic schedule of early to work late to get out, I am not getting my runs in, I need to really focus and get a treadmill I just need to get back into my early runs before the day starts, after work is just not working.

Today 1 hr spinning with Mindy Mylrea Super Cycle, hills, interval, speed all included, really push myself, love spinning in private can grunt and yell to get where I what to be or feel I am capable of getting to.

Had difficulty sleepy finally gave up at 3am, did some chores and then got on the stepper for 33 mins. My plan was to get in my speed workout done after work but I am doing a pilot plant charge today and didn't leave until after 7pm and I was on my feet all day and the thought of going to the rec center to change and run just wasn't appealing. I did something to my neck because it was very sore and stiff yesterday, applied some heat to it and it is much better today. Extremely tired off to bed since I have to finish up that charge tomorrow.