Went out and hang with the big kids for Hill Repeats at North Chagrin Reservation, this is a new hill location for me which made the previous one look like a bump, holy crap but we did great, I had great company in Kate and Amy, we took out time getting it done. There is a long loop (1.5+) and a short loop (1+), both having nasty hills just distance difference.

So happy to be done, but had to say it felt great even those I was dying on the hills I was so happy to have no hip or heel pain just the usual huffing and puffing.



I accidentally turn of my garmin somewhere but according to Amy and Kate's we did 8 miles in 2 hours, that 3 loops of each.

After getting a quick bite since I was staving, got in Cathe Ripped with Hiit Low Impact Workout #1 + Abs #1 then a 5 mins yoga for my back since it was sore from all the climbing.

Last day of 2015 and of cause got to finish it strong................

Schedule called for Cathe To the Max but that is one that I do not have so after reading the description decided on Pretty Fierce Lean Out Anaerobic Capacity Cardio and UFit 6 Pack Abs.

Pretty Fierce Lean Out Anaerobic Capacity Cardio is short and to the point kind of workout - 10 body weight exercises workouts 40 secs ON/ 20 secs OFF then 4 exercises for 60 secs ON/  60 secs OFF then repeat the previous 10 exercises - 36 mins with warmup and cool down. For the 2nd set of workout, I use my weighted vest (not sure what the weights is that is in it) and that up the intensity quite a bit.



I was pretty soak when done, this is what I looked liked after PFLO

But of cause I still need to run, only Coach Troy could make a title like Runerval Cheetah Fast sound enticing, this is my first time doing this DVD, I had printed out the workout and looking at it, it looked doable although I wasn't sure it was correct.

Boy, was I right about the written program not being correct, it was way off. After a 4 mins warmup and 3 mins at a fast pace (I use Half Marathon Pace 6.4mph) it was time to start the pyramid workout.

This is what the written program said

Rest = same base pace and 0% incline:

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 30 sec., rest 30 sec

What we actually did

Rest = No change in pace just incline to 0% (mine doesn't go to 0% so stayed at 1% for recovery)

Base pace +5 and 5% incline 30 sec., rest 30 sec.

Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +4 and  4% incline 90 sec., rest 30 sec.

Base pace +3 and 3% incline 120sec., rest 30 sec.

Base pace +4and 4% incline 90sec., rest 30 sec.

 Base pace +5 and 5% incline 60sec., rest 30 sec.

Base pace +5 and 5% incline 30sec., rest 30 sec.  

2 mins recovery, thankfully at base pace then repeat the pyramid, the 1st time around since I had no clue what I was in for I did 5k Pace and drop to 10k, for the second round I did 10k pace drop to Half Marathon, after another 2 mins recovery at base pace it was on to the last challenge, I was pretty tired so did this at marathon pace which was more than enough and as written

Rest = base pace and 0% incline:

Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%

incline 30 sec., rest 1 min.

Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%

incline 30 sec., rest 1 min.

Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min 

Then we cool down, amen to that

What I look like after a play date with Coach Troy

Cathe's To the Max, has ab workout after the cardio so I pulled out UFIT with Cindy Whitmarsh and did 10 mins of the 20 mins workout, this wasn't just abs the cardio blast were taking their toll I was tired.




To finish things off since thigh and hips were tight, went over to youtube for hip yoga workout and ended up with one from Boho Beautiful which was just perfect @ 10mins.



Be safe celebrating the New Year.

So since am in the funky recovery/taper phase, what to do, I always go back to the old stand by of heavy lifting, spinning and yoga, this combo gives my legs the needed break but keeps things moving. Also I had a twist to the heavy lifting this time around and think I really like it, although it is making me very hungry so have to watch that, the twist with the heavy lifting is doing one body part a day and since that is all am doing which is basically 3 types of exercises + a burn set, I am able to go very heavy, for chest yesterday I was swinging the 30 pounder for chest press and today used the 40 pounder for rows YEAH ME

Busy day today my Athena Ladies Luncheon, End of Month Inventory and and ISO audit, oh so ready to crash in bed.

So with the challenge of not missing by a running sister, got out of bed ignore the legs did some great upper body workout, although I have to say I did feel pretty good, there is an hot spot on the left middle toe which is quite tender and the calves are tight apart from that can't really tell I ran a marathon. Ok back to today, this is week 4 of the Cathe's Xtrain rotation am doing but I switch the upper body for lower body, I will have to decide tomorrow if I want to do legs on not based on how I think the legs feel.

So, Cathe Xtrain Burn Set Bi's and Tri, even thou I don't care that much for parts workout, I am really enjoying the parts workout in this series, I love that I am able to go very heavy and now for a change actually seeing definition in my arms.



then to continue working out the kinks did 10  mins of vinyasa yoga followed by 15 mins of yin yoga, body wasn't really up for all those sun salutations so reason why I cut the vinyasa short and switch to wonderful yin.

It really may not have been cold enough but I wore my Akron Marathon jacket to work, yep that is how I roll, it was earned not given.

Life is Good, when the smallest thing brings smiles to your face and No a 5k is not a marathon

Today was a great day, got out of bed 10 mins after my alarm went of, normally I don't get up for another 60mins or so, started the day productive and happy. Today was Kelly Coffey Meyer Slim Sculpting Swing + Upper Body, I think this workout is so much harder when you are not switching between upper and lower body. My left palm seem so much more delicate than my right.

After KCM was a doyogawithme yin yoga for hip and hamstring with David Procyshyn love the sequencing and the gentleness of this one, perfect for a recovery day.

Spent most of the time after work sorting through the bulk jewelry  I bought from liquidation.com, got to start taking reselling seriously

Life is good and there is bliss

I love days when I wake up with a song in my heart and a smile on my face, today was that kind of day. Felt great upon waking I just know it was going to be a great day, so nothing to do but make it a great one,even thou I am still not 100% but the thunderstorm yesterday helped cleared some of the pollens out..

 I did contact moms into moms into fitness about the 2 bad DVDs and they are sending replacement and gave me a link for a free download. Great customer service.

With a spring in my step decided to work on conquering Fierce Lean Out total body strength this is one of my favorite even though it is long at 55mins, I love the sequence strength then endurance(tabata style) then recovery/abs, 8 blocks I think all together. I mean anything that starts out with a burpee + 2 squat jumps for 10 reps got to be fun . I had planned on going outside to run after the workout but I was soaked from head to toe which require a change of clothes being lazy I decided on the treadmill moreover it was windy and a bit on the chilly side.

I pulled out Coach Troy, Runerval 7.0 and did workout #1 - 10 -30 secs sprints / 90secs recovery, did the 1st 5 at 8mph then 8.2, 8.3, 8.4, 8.5 and since I felt fine tried 10.0 okay it is amazing how people can run this pace for a long time. Recovery was @ 4.2mph with everything done on a 2% grade. To stretch things out I used Fierce Lean Out yoga hybrid which was perfect at just 13mins.

After work, even thou the temps said 60 degrees it was pretty chili so pulled out long pants and tops, met Shelby at the bike and hike and we got in the usual 4.27 miles, it was nice to see that we were significantly faster this week than last week, also I was only 2 days out from Flying Pig last week.

I need to start thinking of next year races but am really surprise how how this lottery races take their time announcing, I mean London does announce until October for an April race and it looks like Tokyo doesn't even open till August for lottery and that is a February race. Oh well patience is virtue.

Trying to stick to my gentle Wednesday theme, so did Warrior 365 gentle Yoga , this is a very beautiful practice, perfect to calm the body and stretch things out.


Shelby has been busy moving so we haven't ran in awhile so we had plan to get together tonight since I know it was going to be an easy and I could move things around since I miss running with her, all day it was a beautiful 30+ degree with blue sky, got out of work at 5pm and we were in the middle of another snow storm so for safety reason we decided not to run, which was a good call since things got bad really fast.


I have been very hungry this week, not sure why, the training hasn't really changed much.

Much needed yoga today, did Ultimate Yogi Yin Yoga, had to stay in the poses 3-5 mins and try to keep my mind from wondering so I can focus on my breathing to work through the release. Am really trying to keep Wednesday as a recovery day as much as possible, so as not to over do it.

So far sticking to the training plan this week, just need to make sure I have a plan for the weekend since I have my mammogram Saturday morning and going to miss hill repeats, really do not want to run on the treadmill or alone. But of cause will do what needs done.

Wednesday: According to the schedule is a rest day, instead of doing hard workout on this day, I think it will be perfect to use to add yoga back in, so today did a nice doyogawithme.com yoga for hips and back then a nice yin yoga.
 
James is back home, and as much as I would have like to stay in bed this morning, I dutifully got up and got in my 9 miles tempo run, I really had to talk myself into it but once started I felt fine. Did 4 miles at 6mph and then the last 4 at 6.1, for the 1st mile started out walking then slowly got the walking pace up so went from 4.0 -4.5mph, I like to increase my walking speed, since that will help if I have to walk a hill.

I send off an email to the HR Director today, the new wellness challenge program that started Monday is a complete joke for me, all the program they come up with are for beginners, do 900 mins of workout in 3 months, am already at 313 and this is an easy week. I asked him to start paying for race/competition fee, even if we have to show prove that we did it, I'll let you know if he agrees never met the man so have no idea if he is into fitness or not.

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.

Finally Spring

Weather was much better today, finally feels like spring, still a bit cool in the morning but the afternoon temps got to 70+.

Seem to be getting my training groove back, will have to start waking up maybe a bit earlier so as to get to work early which may give me an opportunity to ride my bike after work and not be too late getting home to make dinner and spend time with my husband.

Today's workout was great still some serious DOMS in my chest, thanks to Chalene.

Push 2 -only 8 slow reps so tried staying heavy
1 Standard Overhead Press -20#
2 Single-Leg Lunge - 20#
3 Standing Reverse Fly - 20#
4 Standing Arnold Press -20#
5 Single-Leg Dead Lifts - 20#
6 Bent-Over Lat Raise - 12#
7 Frontal Shoulder Press - 20#
8 Single-Leg Tap Lunges -20#
9 Lateral Delt Raise- 12# a bit of a struggle with the right arm probably need to drop to 10# for better form.

Chalean Ab Extreme - pure tourture

Jennifer Kries Yin Yang Yoga - tend to open emotional doors that may be better off shut.

After work met with Paty to get in our weekly trail run



Didn't see any bluebells, once we realized seeing them involved going up and down another big hill, not today.

Lean 3 + 3

Well, we begin the Chalean + Marathon training today, being awhile since I actually have a running training plan, I have just be wingy it and doing what I want. I will stick to the week day program as much as possible but know that it may be hard to do that with the Saturday run since I trail run and go out with a group.

Running plan is Brain Training for Runners by Matt Fitzgerald seem to be my go to plan, doing level 1 marathon program about 24 weeks which is prefect for Chicago, I need more races on my Calendar but will see how training go.

Lean #3
1 Squat with Cross-Body Chop -20#
2 Reverse Lunge and Arnold Press -20#
3 Chest Fly with Hip Lift - 20#
4 Kneeling Overhead Press and Center Crunch -20#
5 Push-Up Side Planks - 10 on my toes, 2 on my knees, shoulders were killing me
6 Dead Lift Frontal Press -20#
7 Traveling Push-Ups -On my toes
8 Chest Fly - Abduction - 20#
9 Army Crawl

Love lifting heavy and this felt great, shoulder still a weak point but seem to be getting better.

3 miles @ base pace
mile 1 -5.4
mile 2 - 5.5
mile 3- 5.6

Goal is to stay between 5.4 -5.9 for base run

Yoga for Runners, post run stretch with Flexible Warrior.


Food was good today and I stayed away from the honey wheat pretzels at work and consumed my required 86oz of water, actually currently at 100oz, love the water your body app

No limitation-Stage 7-8DC

Life has no limitations, except the ones you make - Les brown

Since I doubled up yesterday, I had to wait 45mins this morning for stage 7 to open up, so did some yoga, laundry and meditate. Was ready to go as soon as the stage opened up. This was 93mins of pure pain, The Queen stage of 8DC is comprised of 3 climbs, the final climb being the most difficult and including a hilltop finish. There are KOM's at the end of each of the 3 climbs and a single intermediate sprint.

This was just insane, half way through the last climb my legs were done and I was just holding on for dear life.



One more stage to go and this insanity will be over, so far teh challenge has really been a challenge and I am loving evry  minute of it.

TR:EPIC Vermont

Yesterday, did a fun and hard workout, Chris posted a challenge on FB and you really get to pick your own poison from the list to complete the 1000 reps. I pick
50 pushups
50 jumping jacks
50 situps
50 Burpees
50 jump rope  Repeat 4x

After the first round drop to my knee on pushups and the burpees really kick butt, was a complete sweaty mess when done.

being having some tightness in my left butt and with my "A" race coming up Saturday, I decided to do some yoga to stretch it out. Yogamazing:Yoga for Butt and Thighs

Today:
I think I am going to give running a break to let the left butt cheek and right ITB recover not sure what trigger the pain, so until after the race lots of swimming/bike/strength and the bike will be  on the sweet spot side.

Biking on the trainer today did EPIC:Vermont

Ride one of the best rides in the Green Mountains of beautiful Vermont. Climb 1,500 feet over legendary Appalachian Gap. Finish with a fast spin into the gorgeous village of Bristol!

Got a new 15 mins(179 to 181) and 20mins (175 to 178) PR on this ride.



RKS#9 afterwards which included a ladder of push press 1,2,3,4 repeat for 15mins alternate between the 15#, 6Kg and 12Kg kettle bell then that was followed by 1 hand swing L,R two hand swing repeat 2 times, Cool down.

Made it to the pool today and just decided to work on gliding and learning to stay slimline. No flippers, did a couple of laps on my back to under how to kick the legs and some fun other stuff, know the life guard was just wondering what the heck am doing.

A bit convern about the 24hour race, I haven't really done that much running especially on trail and I really will have to pace myself so as not to bonk and be able to get the miles in, really excited about it and so lookin forward to it. BRING IT.....  Goal 100 miles :)

Finding Bliss

Slightly sore today, pain in right foot again, but really not has bad and based on over 4 hours of workout yesterday I guess I will take it if that is all the problem I have. Slightly tired also needed a nap after church so took one and slept for about 2 hours.

Did a great 25mins yogamazing: yoga for triatheletes,  great way to start the week and restore the body. This is now a paid website but it use to be free off of itune.


Order this beautiful fleece blanket from  Ink Garden when they had a living social special, love seeing it on the wall, make me realize how far I have come.

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

Bills' Badass Training Run

Beautiful day today for a trail run even though the trail was still quite muddy, the weather turned out great. Even though I am not running Bills' Badass 50k I still love doing the training run, just something about having to cross the 4 streams 6 times just do not appeal to me.
Got to Everett Bridge @ 8am to run with the Bills group for 1 loop clockwise (5 miles-4 water crossing and muddy fun) got back to the parking lot then switch to the Grunt Girl Hill Training Clinic for 3 miles on the Furnace run trail then the Grunt Girls decided to do 1 loop of the BBA loop counter clockwise. I did change my socks in between loops just soak but it was a great day for a trail run. The leaves are almost all turned with lots covering the trail. It was really great seeing lots of people I haven't seen or ran with in a while.
Got back home did Bob Harper's Butt & Balance (20mins ) and Deep hip opening yoga from Yoga Journal for 28mins, nice warm shower and then read some books and magazine off my HP Touchpad.

Motion Traxx Free Powerbar Music Mix

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B

Finish Right

Well after the 6 miler in the snow not sure what condition my legs where going to be, but they felt great this morning and I continued on the schedule run. I did realize that the run in the snow did work a different part of my leg so probably need to do it more often, well I guess I may get to do it again at my race on Saturday weather permiting.

Today's Workout
1 mile warmup @ recovery pace
3x200@1 mile pace 600 recovery
1x800 @ 3k pace 600 recovery
2x100 All out , 600 recovery
1 mile cool down @ base pace

5.23 miles

Barry's Bootcam Mission Specialist Upper Body Advanced - 12 mins, I slept in today so had to do a shorter UB worker but this is one of my favorite, hits every part of the UB.

Sun Salutation A-5 rounds with 3 breath of pigeon on each side.

Listen to Motion Traxx Tribal Dive during the run, I really like the drum beat in this music really get you to wat to move faster.

All in all a great way to finish out the month of April, bring on the snow and ice storm.