Runervals 5.0 10K Strength Builder

I love Coach Troy and have been hanging with him for about 8 years now I think, but this is my first second time around with Runervals 5.0, with last week being the first. I knew this was going to be a hard workout when Coach gave us a 10 mins warmup, he refers to this has a strength builder but I see it as a Tempo hilly workout, not even sure what to expect from Runervals 4.0 Up, Up and Up Hill Climber, if we are climbing to 5% @ 10k pace.

Disclaimer I did not do my 10k pace still in no shape what so ever to do this workout at this pace, I started out at Marathon pace but the last 2 mins was rough so drop down 0.2.

The workout is simple really 10 mins warmup with striders then 5x6mins @10k pace varying incline from 0% to 5%, starting at 0% each minute take up incline 1%, last week I could only handle 3 rounds, this week I made it to 4 but decided to save round 5 for another day after Coach said we were going up by 2% every minute not mentally there yet.

I know lots of people whine about the treadmill but there are so many great workouts out and no matter how much I try unless I have someone pacing me there is no way I am going to get this kind of workout done or even find the hill to do it this good, each tool just like everything has it's place.

etsy.com/shop/BlissFindAndDesign

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.

Had an early work meeting today so had to modify my workout, oh hell who am I kidding will have modified anyway, although the modification still kick my butt.

Started things off with Chalean Extreme (CLX) Lean, I think the lean phase is my least favorite, slow, heavy and 12reps just kills. Today's focus was on Back, Shoulders and legs, compound moves with quite a bit of 1-legged combos. This clocks in about 39 mins, one of the longest.

So the modification, schedule calls for 5 mile tempo @ slightly slower than marathon pace (5.9mph) but that sounded boring so decided to hang with coach Troy, since I was short on time, only had 30 mins ended up with Workout A in Runerval 6.0.

Workout A calls for 3x6mins@10k pace @ 1%, 2% & 3% incline with 1 min recovery, of cause by now you know am going to adjust it, what I did 3x6 mins @ Marathon pace @ 2%, 2%, 3%. This was a no frill just get on the treadmill and get it done kind of workout, this was hard. Felt really good when this was over, the last 6mins@3% grade was a struggle, but I did recover quickly to be able to get back to base pace for the cool down.  I think I said this before if I can hang with coach thought the winter I will get my speed and more back.

Made it to work with 2 mins to spare.

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 DOMS from the Ripped workout yesterday but then am still sore last weeks workout which may explain why.

Today I decided to stay on the treadmill, even thou we had nice weather, just like for the speed workout I wanted to control the pace and guage how am really feeling, it feel like the treadmill runs are turning out to be a bit more challenging than being outdoors this time around, not really sure why.

1 mile warmup - walked most of it at 4mph to give the body time to warmup - 13:59
5 miles at Half Marathon pace (9:28) to keep the leg guessing I went from 6.0 - 6.6 ended up with an average of 9:44, not bad, felt pretty good nothing hurts, had 2 fans on me and was still soaking wet
1 mile cooldown - 11:59

No weight workout, due to pending 16 miler decision.

Still not 100% sure when to run the 16miler for this weekend Friday(tired legs) or Sunday(hangover)

Oh well, Life is good

What doesn't kill you make you stronger but a good night sleep keep you trucking, both were put into practice today. Alarm went off at 4:30am I had high hopes and big plans of an awesome run followed by strength training and yoga, what really happened was a roll over to check the weather with 75 degrees and 83% humidity I felt I needed more sleep instead which I must have since I went into a pleasant restful sleep for a blissful 2 hours.

Upon waking instead of trying to get a short workout in, I proceed to try on various outfit combination for a wedding next week, you will have to wait till next week to see what that is, which really translate to no workout this morning, surprisingly I was fine with it.

I haven't mentally made myself do a run after work without Shelby in quite a while but I didn't want to blow off the workout today since there was no real reason to, I felt great and hubby was traveling, so putting on my big girt panty headed off into the 80 degree heat with low humidity and there was actually some wind.
 
This was suppose to be a tempo run, 3.5miles at 10k pace a 1 mile warmup, I know I will not be hitting the 10k tempo pace so decided to run at Egbert which is a nice rolling hilly course, at least I will get a decent workout even if I don't hit the pace.

Decided on 3 miles out and back for 6, since I wasn't hitting 10k pace although I did try my best. The first 3 miles was hard since you hit the rollers none stop, on the elevation chart sure doesn't look like much but they are killers on the legs.



Mile 1 - 11:05
Mile 2 - 11:05 well at least am consistent
Mile 3 - 9:34 happy to burst out this pace after the rollers - Average Pace 10:35

Garmin reset, big gulp of fluid and the goal was to beat the time back, oh boy legs were fried but I felt good, am sure the extra protein from the bug helped a lot :



Mile 4 - 9:42
Mile 5 - 10:25 Yeah baby
Mile 6 - 10:03 Woohoo        - Average pace 10:03, I think I rock this one

Okay so I did hit the 10K pace in a single mile but getting 9 and 10s on this course based on how my body has been feeling made me very happy, especially since this is an after work run with me on my feet all day since I use a standing desk.

Life is Good

Thursday is  a mental challenge now that the plan calls for tempo runs, I made the decision to keep tempo runs on the treadmill for now just because I can control the speed better to see how I am really doing and also because it is just not fun going round and round in the neighborhood although I am okay with it for easy and speed workouts.

Today the plan called for 4 miles at 10k pace after a 1mile warmup at recovery pace, I did some hip stretch to open things up, actually did a modified Drop two Sizes RAMP workout, body felt good only trouble spot is bottom of left foot but been there a while.

Warmup went fine, reset the treadmill and started the tempo run I gave myself permission to move the pace around to get the 4 miles in, instead of running at 10k pace then stopping to regroup. Varying the pace worked out pretty good, went between 6.4 - 7.0 with a 2% grade, finish of with an average pace of 9:10 which was faster than the 3 miles I did last week at 9:15 and I felt much better doing this today.

For the 1 mile cool down, I varied the speed between 4.8 -5.5mph and the incline 2-6%, this was a nice way to finish off the run.

Back to the Tabata for my finisher and today was 4 rounds - jump rope, battle rope, Kettlebell and ugi ball, switch jump rope today to a lighter one my shoulders were killing me. Am really enjoying this.

While running watched the documentary about the Life of Marco Pantani, what an incredible talent and what a waste of a life but sometimes I wonder if the sport is to blame, last week I watched Champs which show cased the life of Holyfield, Tyson and Hopkins , their current situation after being one of the greatest. The sport of running which use to be somewhat clean now seem to be turning up quite a bit of doping elites also. Both are available on Netflix.

Have a terrible cold not even sure if it allergies, mold from all the rain or just summer cold, stuffed up and can't stop sneezing.

Woke up to 36 degrees this morning, had to turn on the house heat since the house temp was only 60 degrees. Got under the cover and continue reading my kindle book The Inner Millionaire by Andrew Barsa while I wait for the house to warmup.

Weight is holding steady at a good place, I have eliminated my trigger foods- bread and rice but I don't think the replacement with roasted mix nuts is a good idea, only good thing I can only eat so much of them unlike the bread and rice I never seem to get full.

Started off the workout with Pretty Fierce Lower Body Endurance using 15 and 20 pounds weight, time flies with this one, love the weight/endurance combo you heart rate really stays up, no wasted time. This workout reminds me of Joyce Vedral Bottoms up.

Afterwards, it was quality time with Coach Troy, Runerval 2.0 Tempo, 47 mins of pure pain.

warmup
6 mins @ 6mph/2& grade

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 2% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

4x90sec ON 6.6mph/30 sec OFF 4.0mph/ 3% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight

3x90sec ON 6.6mph/30 sec OFF 4.0mph/ 4% grade keep speed change incline to 0% for the 30sec OFF, my treadmill doesn't respond that fast so left incline alone, 8 mins straight - this was a struggle

 3x1min ON 6.6mph/ 1 min OFF 4.0mph/ 4%, 5%, 6% - did so much better on this

I have lost some speed, the last time I did this workout in November, I was at 7mph but today 6.6mph was a struggle but oh well, I felt pretty good and fierce did wear out my legs quite a bit.

Decided that sleep was more important than the tempo run, yesterday my neck and shoulder were in some serious pain which for me is always a sign that I am short on sleep and stressed, so when the alarm went off at 5am this morning I felt the need for more sleep especially since it was an easy roll and lights out. Got up feeling refreshed and instead of 9 miles tempo with Cathe Ripped with Hitt Low Impact #2, I was able to get in 6 quality tempo miles and consider them good enough and hardly any pain in shoulder and neck. :)

Paris is just around the corner, oh so excited but so much to do.

Looking at running the Toronto Women Marathon in May since it will be on Memorial Day weekend.

Still very cold here, so the treadmill is still my friend, hoping the 30s for Saturday holds true so I can get out for a run.

Yesterday was a nice hip opener yoga short and sweet-20mins

Today -
1 mile warmup @ 4mph/2% grade
9 miles @ 6mph/2%grade
1 mile @ 7mph/2%grade
Cathe RWH Lift it leg - this is a great workout to do after a challenging run just to push the body slightly to the edge.

I can't imagine being an after work/evening runner, I went to bed thinking about my 10 mile tempo run today and upon waiting that was one of the first few things that came to mind, which means I will obsess about it all day and today's weather just makes an outdoor run impossible at least for me any way, 11 degrees with a feel like temperature of -24 degrees due to the brutal wind.

This morning was the 1st of the 10 miles tempo run, I worry so much about hitting the pace but not sure why nothing is edge in stone. Had to make myself get out of bed on time, it was really hard especially when James rolled over with a warm body, all I wanted to do was snuggle up and go back to sleep, but got up I did. I felt good, no aches or pain, well except for the shoulder.

Mixed up a bottle of Accelerate Hydro before heading to the basement, did a 1 mile warmup walking, then 7 miles @ 6mph/2% cleared the treadmill since it stops when the time gets to 99.99, this was a really brief stop, no lingering then for the last 3 miles started at 6.1 and finish at 6.5mph/2% then to finish watching the movie I was watching on Netflix, a Chinese movie called Masquerade which there is an American version with Kevin Kline called Dave, very good and interesting to see how each plot were similar, King/ President both ruthless and uncaring for the people.

This was after the run, even thou I don't look very sweaty, am actually quite soak.

Shelby and I cancelled the after work run, just to cold and not worth the risk of a frost bite. Really hoping, I can get in the 16 miler for Saturday outdoor and the weather cooperate, Sunday is very cold but hoping Saturday the wind dies down.

No update on the shoe saga

Still battling something but after making the decision that it is not going to kill me, got out of bed and got ready to start the challenge of the day.

I had the intention of warming up with the warmup from Cathe Lift it Chest, Shoulder and Triceps but knew I was not going to get my run in if I did that, am trying to make sure I make the run the focus of the day, so I did a 1 mile walking warmup @4.0-4.2mpg/2%incline then 7miles@6mph/2%, 1 mile @ 6.1mph/2% then finish with a .5mile@6.5mph/2%, legs were sluggish to start but soon pick up and the last.5 miles felt pretty caught the run since as usual I was running late for work.

After work, I had the pleasure of spending time with some incredible group of women through the United Way Women Leadership council, the program is called Women on the Rise, I have a feeling I just found my mentors and coaches.

Time to start doing and stop talking.

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.

Seem to be finally getting out of vacation mode, got out of bed at a reasonable time after the alarm went off, and after a quick chat with hubby who is still out of the country, went down to the basement and got my tempo run in.

Schedule called for 8 miles tempo @ 6mph with warmup and cool down did 1 mile warmup @ 4.1-5mph then started the 6mph run I had no plan of doing 8 miles but once I started had no excuse to stop so got in 7 additional miles before stopping to get ready for work. Felt good through out the run, can't really complain.

After work, met up with Shelby at Hudson High School for some more miles, decided to skip our normal Hudson route due to ice on the side walks and headed into a nice quite development where we were able to run on the road due to limited traffic, we missed one of the turns and ended up on the other side of town so got on the major road to head back to the high school luckily side walk wasn't too bad.




The New York Marathon lottery opened today, I guess I put my name in, the fee is ridiculous @$255 but it is a one time thing since it is a major but it really suck to pay $11 just to enter the lottery and be turned down.

Almost have everything set for Paris Marathon trip, got the eurostar ticket today, ticket booked and most days hotel covered except for 3, waiting on an Ihg sale to see what will be offered and avoiding using my Marriott points for now.

Still not doing a good job of getting to bed on time so last week's training not on schedule.

 Thursday: Early morning chat with my sister, meant not much time to workout, will not trade the time with her for the world so adjusted the schedule instead of a 8 miles tempo run, did part of Runerval 2.0 Treadmill tempo with Coach Troy, more challenging than what I will have done on my own.

Friday: After a restless night and a early wake up from work, had just enough time to do Cathe Low Impact Hiit 2

Saturday: Before taking my son to the Dentist, felt the need to revisit Runerval 2.0 for a complete redo, so that was what I did, got in 4.5 miles then after the Dentist did Cathe Lift it Hiit Upper Body Circuit before heading out for Christmas returns.

Today: Met up with 4 other TORN ladies for a trail run, the intention was to do 2 of Bill Bad A$$ loop but there was so much snow on the trails that I didn't think I was getting a decent run, love the snowy trail run but building leg strength but one loop was enough for that, so 2 of the ladies and myself decided to do a quick 3 miles on the road, that was a great decision

Legs felt really weird switching from the snowy trail to the road, took a while to get them responding but we kept a very good pace which I like despite how tired the legs were and the calves wow hurts. Weather was perfect and all the gear worked, including my new Lucy Winter Warrior Skirt tight, the ankles may be sore tomorrow.

Run #1


Run #2

OMG my butt hurts, I woke up this morning to some serious butt cheek DOMS, not sure which one of the hiit workout did it but boy those muscles must be pretty weak, I have been stretching and massaging them almost none stop since I got to work, one of the advantages of a standing desk.

Started out with D2S P2 RAMP then 6.1 miles (5 miles at tempo) was suppose to run this at 6.0 but knew I wasn't there so instead after a 1 mile warmup @ 4.0-4.5 I started the tempo at 5.5mph with2% grade and increase 0.1 after every mile doing the last one at 6.0, this felt so much better instead of starting at 6.0 and stopping and starting, did a .1 CD since I really wanted to do some yoga and was running out of time. finish off with Core Power Yoga.

After work, met up with Mandy and Shelby, for the usual route around Cuyahoga Falls, I felt pretty good leg wise but the butt was still quite sore, got in about 5 hill repeats to get the usual 4 miles, beautiful night for a run.

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.

Hills and Trail

It has been a great week of running, getting in maintenance run on Monday, Wednesday and Friday, speed work on Tuesday and Tempo on Thursday, Saturday I decided to join Lee for 2 hours of 1/4mile hill repeats and it felt great this was the first time I was able to do the repeats for the whole allocated time and didn't walk it. Felt great after the run, got my reward IPA beer.
Woke up Sunday with minimal tightness in the legs but decided to join in on one loop of the Moebius training run, felt great and had a great run. Working on recovery and hopefully can maintain the mileage since the 50k is fast approaching.

BodyRock Day 2

6.2 miles on the treadmill doing a pyramid up workout while watching Ironclad (great movie) on Netflix, the left knee was slightly twinge but the kink worked itself out by mile 1. Moved the pace from 5.9 - 7.5mph felt great through out the run, if I can metally challenge myself this year I think I can make some great gains in my training, just need to get over the mental block. Use Rachel Cosgrove warmup from her breakthough book.

Did day 2 of the BodyRock workout, 10 reps then work way down the pyramid to 1.

1) Alternating hand sand bag swing using 12kg Kettlebell
2) Shovel left using 6lb med ball
3) Shovel right 6lb med ball
4) Clean and Press Left using 12lb kettlebell
5) Clean and Press Right using 12 lb kettlebell
Ab Routine didn't set the timer to 50/10 just did 50 reps of each
1) Reptile PushUp
2) Mountain Climbers
3) Star Push Ups

All in all great workout today, baked some cranberry walnut bread and coconut bars from Elana's pantry, currently addicted to Tulsi tea.

Enjoying the Simple things

With my boys at Panama City Edgewater Beach, it was windy but felt great not much going on since this is off season for them, it is great to have a quite beach with just some local surfers.

 Today's workout 2miles warmup 40mins @HM pace and then 1.5miles cooldown,well didn't quite go as planned, got the mileage in but not the pace.2 issues, it was hotter than I thought even thou I carried water and also I have never really ran this much back to back road wearing the Vivo Barefoot Evo and my ankle is having to adjust to the increase road mileage, it was quite fatigue today so back off on the pace so as to get in the distance, I have about 300 miles on the EVO and it shows no wear.

After the run got in 20mins on the upright bike and then 15 mins of an athletic stretch before showering and heading to the beach.