I took yesterday off as a complete rest day, my body needed it so I listened.

Today was Ripped with Hiit Chest, Shoulders and Triceps with abs no finishers so this comes in about 40 mins which was perfect, this workout is so much harder without the finishers, because it means 3 workouts, 10 reps/3 sets for each body part then abs instead of doing finishers after each workouts. The killer was plank jack workout after doing triceps, never felt my hand shake so much, not sure how I got through without face planting.



Last round with Team Clydesdale and Runerval 1.0, I wasn't expecting any improvement on this since I was already at max with the way I want to run it but can only tweak it by not dropping below base pace or increasing base pace which has a down out if getting too tired and dropping down after a hard interval. I did feel pretty good doing this but the weight workout really kicked my butt.

So how did I process with Runerval 1.0 (35mins)
 Week 1: 3.29 miles (avg pace 10:38) 
Week 2: 3.34 miles (avg. pace 10:29)
Week 3: 3.35 miles (avg pace 10:26)        not too bad at least headed in the right direction

My mileage is quite low for marathon training and I really need to kick it up for the next 5 weeks to stay on track but love how my body is feeling although right now weight is not bulging but body is getting firmer.

Funny, did Ripped with Hiit Lift it Back Biceps and Shoulders today and I didn't really remember any of the workout, it must have been awhile since I did it. I am still trying to limit my Strength work to 30-45mins which means since I was required to do BBS and also Abs which comes to about 62mins, I did the time saver workout without finishers, instead of the finishers, abs were done instead. The good part about doing the abs workout broken up was that I was able to do them with much better form.



Last week of Runerval 7.0 Workout B, the goal was to keep increasing the distance ran in the 30mins, I am not increasing the max speed which stayed at 7mph (5k pace) the main objective is to reduce the time spent at recovery pace 3-4mph) and get back up to base pace (5.5mph) right away. I felt pretty good with the run and very happy with the progress I made.

Week 1 - 2.67 miles (avg. 11:13 pace)
Week 2 - 2.74 miles (avg. 10:58 pace)
Week 3 - 2.87 miles (avg. 10:27 pace)     so not a bad improvement.

Very cold here but always thankful when no snow or snow when am home or at work only, really hate driving in it.

Am trying to keep the same Runerval workout for at least 3 weeks just to work towards speed improvement, am probably not going to be 100% ready for New Orleans since am doing fun hard works but not necessarily going long, with the next race being a marathon and not a 5k or 10 k it may not be the best of ideas but training through the winter requires fun to combat all the dull dreary days.

After Cathe Low Impact Hiit, I did the 2nd scrambled which mixes LIH #2 1st part and the LIH #1 2nd part, it really is fun to do it this way, I do think I am beginning to hate dixie cups, what torturous little demons.

For Runerval today, repeat of 1.0 with team Clydesdale, doing intervals 1, 2 & 4 @ 5k pace (7mph) and 3 @ base pace (5.5mph) this was a hill workout , goal was to reduce the time I stay below 5.5mph, today wasn't too bad, form was good, last interval was a struggle but doable. Last week's total mileage was 3.29 (av g pace 10:38) this week 3.34 (avg pace 10:29) so moving in the right direction. I have no intention at this point to run faster than 7mph, I will just be pushing to improve time at base pace, max base pace for training is 5.8mph so I have plenty of run to grow.


One of my Facebook memory was a picture I took when I went to Houston in 2012 for the marathon and got a chance to watch the Olympic qualifying race, this was my first out of state race and I think it still remains one of my favorite, the finish was just so well done you feel like a rock star. I still have my Brooks Cowboy hat, too special not to keep.

My brain wouldn't shutdown so I couldn't sleep and I was so cold despite how many layers of clothes I had on, this led to sleeping in late. I had an easy run and Cathe Low Impact hiit on the schedule for today, I decided that I will get more bang from LIH than an easy run. I did the LIH scrambled which I like since it mixes up both 1 & 2, since I have been doing this DVDs for almost a year now need to start mixing things up to keep fresh.

Crazy temps here went from 52 degrees on Saturday to 12 degrees today, with some very bitter wind and that is suppose to get worse tomorrow.

No more talking about sleep but I know it is getting better, funny that all the podcast I listened to today all talked about the importance of sleep, considering the fact that I listen to a variety of podcast with 99% having nothing to do with health and fitness.

Finally beginning to see the needle move in the right direction to get rid of the holiday weight, so on to today's workout. Cathe Ripped with Hiit Lower Body Circuit, I think am enjoying the timesaver workouts more since I can go heavier or push a lot harder because the workouts are short.



I debate if I have enough time to get my run in but know I probably will not to it after work, unless I find someone to run with, so even thou I will be later than I want for work , I decided to do the run anyway.I picked Runerval 1.0, am not sure Coach understand what what an easy workout is but this is one of my favorite and since I know what my training pace are I know what to do and not ramp up like Coach says but follow the guideline of what he is doing.

6 mins warmup - stayed at base pace 5.4-5.5mph
3x1mins/1 mins recovery - Marathon pace 6.2mph/2% grade with recovery at 5.5mph/2%grade
2mins recovery @ 3mph to towel down then back to 5.5mph
3x1mins/1mins recovery - Half Marathon Pace 6.4mph/2% grade with recovery at 5.5mph/2% grade
2mins recovery @ 3mph to towel down then back to 5.5mph
2x45secs/45secs recovery - HM pace 6.4%/3% grade with recovery at 5.5%/1% grade
Cool down to 35 mins, even thou the cover says 45mins it is only 36mins, written program shows more than what was done. This is another great workout and I wish Coach will do some newer workout instead of just new spinervals only, with the new spin bike and putting my bike on the trainer I should be able to start getting back into spinervals also.

Great start to the year.

Still struggling with the early rising thing, but doing much better, part of the problem is the waking up earlier than expected and being unable to go back to sleep until much later. Last night woke up at 2:30am for no reason what so ever and was unable to fall back asleep until after 3:30 so didn't get up until about 5 which after all the morning ritual got me into the basement about 5:30, oh well, keep on trying.

Today was Cathe: Ripped with Hiit, Lift it Hiit it Legs + Runerval 7.0 Workout B

Lift it Legs is a long leg workout but things more fast and it is a great combination of strength and cardio, with this being Cathe that means so plyometrics also.



Runerval 7.0 , I wanted to try some 5k pacing so knew this will be perfect, I think it is slightly easier than 6.0 workouts

This is a straight forward workout 5x90secs with 2.5mins recovery@base pace, I did the main workout at 7.0, 7.1, 7.2, 7.3, 7.4/2% grade with recovery dropping between 3-5mph@1%. I felt pretty good and was able to keep good form through out the main set which was why I was making sure I was fully recovered, the 90secs was perfect not sure I could have gone any longer at that pace.

Contemplating what to do this weekend, a chance to run a 50k route for what ever distance I want, I need a decent long run, really behind on my marathon training.

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.

Happy New Year, stayed home catching up on work and promptly went to bed after the ball dropped and a glass of champagne.  

First run of the year, done, met up with team Marathon for their annual New Year's Day run, this normally takes place at someone's house but today they got a suite an the Hampton Inn in Solon and we took off from there for an hour run. This is another hilly course but just a gradual incline, it was very cold and the 20mph wind wasn't helping. My legs started out very heavy hum I wonder why am sure it had nothing to do with hanging with Coach Troy yesterday.

When we turned around I felt so much better and was able to pick up the pace for a respectable base pace average, despite the wind being quite strong.





Got back home after spending another hour or so with the team going over the plans and races for 2016, I really was in no mood to do Cathe Ripped With HIIT Upper Body Circuit which the scheduled called for but felt it wasn't a good start to a new year to skip a scheduled workout so went down to the basement and did the time saver premix which reduced the workout to 33 mins from 46 mins with every upper body worked with cardio blast thrown in, glad I got it done.

Here is to a great and injury free 2016 . Cheers

Ripped With HIIT Upper Body Hiit Circuit, Cathe was breathless which means I was doubled over, I was pouring sweat during this workout but got through it, I was surprised I wasn't in pain upon waking this morning from all I did yesterday and I got up early too but I do have to say my body is in complete shock, no alcohol, chocolate and working out oh my.







Then after Cathe's torture while not pay a visit to Coach Troy, so busted out Runerval 6.0 Wrkt B which is 4x4mins with a 1 min recovery, 1st 4 mins was tough but then got in a groove and felt great, stil kept the pace at Marathon pace but took the speed up 0.1 every minute instead of the incline that was set at 2%.

Quick shower and change then off to the eye Dr. with son #2.

Feeling accomplished. Hair back to golden brown about bleaching it yeaterday.

.

 Back from vacationing in Florida and after just about a week off from working out except for a day of elliptical/Strength (nice 2 hour combo) and a day of Yin Yoga did nothing but sleep and eat. With Rock and Roll New Orleans now around the corner time to get back at it, am off the whole week so that should help.

 Since I am still on vacation, I did sleep in and after a nice cup of coffee got the workout done.

Today I started Cathe's  Ripped With HIIT/Xtrain Rotation, which of cause started off with Xtrain Hard Strikes I could feel every roll jingle during those jumping jacks then those dreaded situp/pushup combo just about killed me I was one whole set behind Cathe but got it done.




Then 25 mins of HIIT Spinning using Global Cycling Network program, love the music and structure of program, hard and short.



Finish it all of with a morning yoga from The Cexercise Trinity which I assume was going to be gentle but it wasn't, it was nice thou and I made it through the whole 15 mins, love the flow and sequencing.






At 5:45pm putting my big girl panties on since it was 37 degrees, windy and raining I met up with the BGR Motivation Monday group and did 5+ miles.

Tomorrow is another day, make it a great one.

Still giving the left foot a break from running despite the fact that it felt better, I actually started out with Cathe Ripped with Hiit Lower Body Circuit but after the warmup realized doing it won't really be giving the foot a break so took the DVD out and put in Kelly Coffey Meyer Muscle up doing the Shorten total body workout, this was perfect only 2  sets for each compound workout and 8 reps which mean I was able to go very heavy. Felt totally worked out and this clocked in at 49 mins which makes it a complete winner in my book.



Still working on life's plan, learning more about myself daily but ultimately knowing that life is good and I am bless.

Not a very restful night sleep which made for a late rising so day 2 of no morning run, not really sure why but had no problem with the desire to do Cathe Ripped with Hiit Plyo #2 even thou it was on schedule for tomorrow not today oh well.

After work I did meet up with Shelby for 8 miles at Silver Lake Bike and Hike, much cooler weather even wore arm warmers, and nice to see that we ran the route faster than the last time we were here, I felt pretty good even on the last nasty hill.





Noticed a twinge in my left ankle again so going to spend some time massaging and taking care of it, don't want it getting any worst.

Life is good, love the cooler weather but hate the darker mornings

With another early meeting schedule at work for today, I cut my workout short although I wasn't sure if I would have done any more, I think Mondays are fast becoming my recovery days. Schedule called for Cathe Ripped with Hiit Low Impact #2 + Abs #1 and then 9 miles run, got in Cathe alright but decided against doing the 9 miler and did 25 mins of cardio using my stepper which I haven't used in a while.

I decided against the 9 miler because I will probably run with Shelby tomorrow or with somebody after work since Hubby is traveling, doing 18 in 2 days for my body seem a bit much especially since I still plan on doing the mixed intervals in the morning along with Cathe RWH, this was no big deal when it was 4-6 miles, may cause some injury if I keep it up.

Placing a couple of bids on liquidation.com to get more inventory for my eBay sales, this is normally hit or miss regardless of how carefully I read the manifest and description and also never a guarantee of what will sell, it always amaze me that when I think something is junk and list for a low price there end up being a bidding war, I really must be missing something.

Oh well, Life is good and son #2 starts junior year of college.

Friday:
Had an early meeting at work so had to cut my workout short, since I know I was going to have a busy weekend and no chance of a run, I was planning on doing Saturdays run today but didn't quite get it all in but I felt strong and happy with what I did

 Cathe Ripped With Hiit Back and Biceps, I skipped the shoulder section since they are still pretty sore and I also was short on time.



I was able to get in 5 miles of the 8 miles required at marathon pace for Saturday and was happy about that, felt good but ran out of time.

Saturday:
Early morning wake up to head to Cincinnati with my Sister in law who came in last night from Staten Island, NY and Hubby, got everything done and was back on the road by 4pm which was later than expected since we had a 40th wife /50th husband birthday party to go to, we got back in time for a quick change into Nigerian outfits and grace them with our presence for about 2 hours before the party was over. had a lot of fun but was tired.

With my SIL flight back out at 6am we decided to stay up chatting till 4am when we dropped her off at the airport for her trip back home , we got home and crashed till about 11am

Sunday:
Feeling pretty good, went over to the basement and got in the next Cathe workout on the rotation

Cathe Ripped With Hiit Upper Body Circuit, fun workout that gets the blood pumping.



Then follow up with 25mins on the spin bike


Life is GOOD, let's see what adventure the new week will bring

Oh the pain from yesterday's workout upon waking, that overhead stretch reminded me right away what I did yesterday, I just love the Cathe Ripped with Hiit series, I know I have probably said this dozens of times. My chest is the worst , but no wonder based on what we had to do
3x12reps using 20-30# bench press +15 pushups for finishers
3x12 reps using 20-25# incline bench + 15 triceps pushups for finisher
3x12 reps using 15# flye + 15 decline pushups for finisher

Today was plyo #1 + abs #2



This is hard but doable just when you think you are ready to quit, it is time to move on to another torture routine and you hold on again. Abs #2 is weighted feels easier than #1 but then to bite later, my oblique are seriously talking to me.

Probably wasn't the best of idea to do plyo before my tempo run but I felt it was a good way to really warmup the body and also push a bit to runi on  tired legs. I dd skip the 1 mile warmup felt warmed p enough.

6 miles @ HM was slightly off pace, suppose to run 9:28 did 947 instead but still happy with it, only got in 6 mins of cool down since I was running late for work.

Life is good.

No worst for wear from yesterday's workout, still working on my body about getting to bed early and staying asleep pass 3am, still not getting with the program, awake by 2:38am, I try to just stay relax, meditate and pray. Do eventually doze off which makes for a late morning start, but still got the workout in.

Doing Cathe Ripped With HiiT Getting Started for the next 4 weeks, today called for Lift it Hiit it: Chest, Shoulders and Triceps, the only thing I can say is that this is the only workout and aware of that makes my chest muscle dance which doing flyes and I know I am going to be sore doing since am already feeling it





Life is Good

Sunday
Legs felt pretty good and I still seem to have all that sugar and caffeine energy so giving the legs a break from running decided on a nice hard spin to flush out the lactic acid using the Global cycling Network 20 mins HIIT program on you tube, I really love how efficient this workout is and the music is great.



Then since my battle rope was right there did a quick search on you tube for a battle rope workout and picked not you average Joe, I have to say after the 1st 10, I stopped and was looking at what he was doing which bothers on "you better have good insurance" thank you very much I will stick with the usual stuff.



Then church, grocery shopping and hope to some reading and correspondence

.
Monday
Due to a late night, I was tired in the morning so slept with the ideal of doing my 8 miler after work, so starting the Starting with Cathe Ripped With Hiit Getting Started program I did Lift it Hiit It : Legs, not sure this was the best of ideas but going to do the program as close to plan as possible.

After work I was just done, even thou I thou I had changed into my workout clothes I wasn't feeling the run, the rain and headache added to my misery and I threw in the towel and went home for dinner and a air-conditioned room. 

Tuesday (today)

Feeling peppy and energetic, out of bed on time and after taking care of some eBay sales and payment that came over night, love making money in my sleep, it was time to get my workout in.

Schedule called for Low Impact Hiitt #1 + Abs #2, another one that I love, who am I kidding I love the whole ripped series.

Then it was time to tackle the mix intervals, I prefer this on the treadmill unless I have someone pacing me, I hit the paces with minimal struggle and it felt very good

1 mile warmup

3k@HM pace 6.4mph --

1 mile @ 10K pace 6.7 mph

1k@5k pace 6.9mph

800m@3k pace 7.1mph

1mile warmup 

After work I was able to join Shelby and Mandy for 8 miles at Munroe Falls Park, I love the 2 mile loop, just a bit of every terrain and my legs normally enjoy the grassy, trail section, really miss trail running but once I get Shelby through her marathon it will be time for us to get back to it.

First 4 miles was slow, legs felt heavy so we average an 11:20 avg pace which isn't bad for this trail but we really picked up the pace on the 2nd half we did the last 2 loop at an average pace of 10:46. So glad I didn't quit and got the whole 8 miles in

Life is good and I feel great and thankful

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

Oh why not, the DOMS is significantly reduced in my chest and shoulders so of cause Cathe Ripped With Hiit Chest Shoulders and Triceps again, I found it interesting how much my boobs and chest muscles were shaking when I bring the weights back to the top when doing the flyes. I love how straight to the point the workout is, no fluff, just grab your weight and push it.

Then a blissful gentle yoga with Travis Eliot found on youtube.




Life is Good

When you wake up wondering what you did the day before, once you get out of bed you know exactly what you did, in college this was too much partying so movement of the head sent the world swinging but now a stretch of my hand above my head told me I lifted heavy ouch.

Yesterday's workout was Cathe Ripped with Hiit Lift it Chest, Shoulders and Triceps, use 25 pound weights for the Chest workout but dropped to 20s, those finisher pushups were killing me, absolutely love this workout. For some cardio effect I did a 10mins Cardio workout from Moms in Fitness on you tube
this was a very quick efficient workout, great for add on. To finish things off I pulled out Travis Sweet and Short Yoga, this was a big mistake, my shoulder was fried from Cathe's workout and all those sun salutations were pure torture but oh so beautiful, I just so enjoy p[practicing with Travis, hope one of this days I get a chance to take a live class with him, lots of sample workout also on you tube.

So today the schedule called for 1 mile warmup+ 10k trail run + 1 mile cool down, well my goal was to finish this run feeling as good as I felt on Thursday, I ran by feel and didn't look at my pace, I probably could have or Should have but I just wanted to feel good before/during/after a run for a change and it felt so good, this was a struggle but I held the pace as best as I can backing off instead of walking, felt good and it was such a beautiful feeling one which I haven't felt in a long time. No didn't hit the pace, was suppose to run 9:01 but did 9:20 instead, am happy.

Note to Self: No heavy weight workout before a hard run, my shoulders were killing me and when I lower my hands to give them a break my triceps kick in, oh boy some serious DOMS.


 Afterwards, Shelby and I sat under a tree in the parking lot enjoying the ice cold chocolate milk she brought me and talking strategy for the half marathon, she is so strong and if we get the pacing right she should have a very nice PR at the half marathon.

Got back home did some cleaning, color my hair and caught up on some reading and computer work.

This is a great start to August, Life is good, Love me