Miles to Health

Thursday, May 21, 2015

Butt so much better, still not 100% sure what is going on.

Yesterday, in  an effort to focus on the butt, did works that targeted it, I think it helped. Physique 57 Express workout, there is a great butt/seat workout that targeted everything, then yoga for butt with Adrienne on You tube and to stay true to what I planned did a quick 30mins yin yoga also found on You tube.

Surprise on how cold it got, enough for the cold warming from the nursery regarding bringing plants indoors.

Today:
Divine intervention this morning, as I stood in my closet trying to decide whether to wear long pant (outdoors) or short (treadmill) we lost power, mind you there is no rain or storm or anything just no power, so decision made outdoor run it was, since it is only 45 degrees and I can hear the wind howling, put on long pant & top and headed to the garage to get my shoes, well, power came back ON, oh well outdoor it still is. It takes so much longer for me to get running when I have to go outdoors.

It was cold, initially only had long pant and sleeve but went back and put on a windbreaker, hat and gloves, didn't overheat during my run, got in 6 miles with 6x90sec of sprint sprinkled in on the second loop. I have a nice 3 mile loop that I did twice going clockwise and counter clockwise. I am trying to stay at the top end of my base pace instead of what I have been doing which was hanging at the low end, I am not going to get faster doing that. The run felt pretty good and I should be more comfortable at me if I still to pushing towards the high end.






Tuesday, May 19, 2015

Friday - The drive to pick up my son at Miami University 4 hours away was painful, I can't believe I drove the same distance , did 3 races (Flying Pig 10K, 5k and Marathon) and drove back. It has something to do with my husband's car seat, not the first time this has happened - butt is allergic to luxury car, an hour into the drive my left butt muscle was shooting pain down my leg, so glad to get out of the car and stretch things out, same problem on the way back, thankfully we stopped for gas and dinner. This is really going to suck when we do the 9 hours to Chicago via Cincinnati for my niece's graduation. Workout Pretty Fierce Lean Out (PFLO)Lower Body Strength + Upper Body Strength +36 mins of Spinerval Ultra Conditioning Core, this was  a great combo. PFLO continue to kick my butt.

Saturday - Still have some butt pain but legs are fine, got in 8+ miles with Shelby on the trail, pain was no better or worse, went for my scheduled massage and she was able to get some of the kinks out.

Sunday - Thankfully I did not sign up for the Cleveland Marathon, it was hot and humid (100%), before going for a graduation ceremony I was able to get in PFLO Anaerobic capacity workout (yep lack of oxygen alright)+core +yoga hybrid, I don't think I will ever do more than the 28mins routine, another hard one. I think if you survive the rotation, you will be in great shape, she goes through it without huffing and puffing, she is a machine, quite humbling.

Monday - I convince myself to run outside in the morning, it was humid and I was miserable but I got in a 5k before coming in, came back in and did Cathe Push/Pull

Today - Since I am running Akron with Shelby, I decided that I need to do Brain Training For Runners (BTFR) marathon plan so we run at least 20 miles, I think she will have a panic attack if we stop at 16 using Hanson even though she knows it works for me. So today was hill repeats and I pulled out Sufferfest: The Machine; I have my paces for running a 1:58 HM this is Shelby's other goal, to run an under 2hr HM, we are running biggest loser 6/7;/15 not enough time I think, last HM was 2:10 for me, Shelby has not done one this year, next HM is 8/15 should be doable but we will need to pick up speed and endurance.
Sufferfest: The Machine - 5 hill repeats by #4, I was dying, why would they think this was a good time to do a 5k pace on a 8% incline, each repeat was about 3 mins, the incline and speed changes, tend to go up not down. Use Drop 2 Sizes Phase 1 RAMP to warmup before sufferfest, then did Drop 2 Sizes Phase 1 Countdown Metabolic workout after + PFLO yoga.

Still struggling with chest congestion from my allergies, just does not seem to be going away, I hope I can keep up with my training, enjoy how my body is feeling but not sure what is going on with the butt muscle currently both actually hurt even to touch, good thing I use a standing desk at work.

Ordered Strong Stride and Cardio Strength from Groupon, good deal $9.99+tax+s&h brings total to $15.01, 6% cash back from ebates.

Thursday, May 14, 2015

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.



Wednesday, May 13, 2015

Gotta love Ohio, after the unbelievable 80+ heat wave last week, we are wearing sweater and turning the furnace back on this week. I can barely stay warm.

Wednesday is fast becoming a favorite, today was back to Ultimate Yogi 108: Yin Yoga with Travis Eliot, I guess I can say I am getting more flexible or maybe more I can get into the pose better and focus on breathe a bit more.

Am thinking of signing up for the Akron Rubber Series 8k/HM/M, although not crazy about the $205 price after all discount but then I am thinking I get better value for my money over the Flying Pig which was $196 - 10k/5k/M. Also realized I have done Akron 3x already so this will make #4 which I will be doing regardless of whether I do the series or not since Shelby picked this for her first and I can wait to share the experience with her, back to my point, so I have have to do at least 1 more Akron Marathon to be in the 5 year club.

Why do I want to be in the 5 year club, it is just a runner's think, oh well

Tuesday, May 12, 2015

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.

Monday, May 11, 2015

Rough couple of days with the allergies, I really do not remember ever feeling this bad from the pollen count, there was so much pollen, you can literally see them blow of the tree when the wind blow and most things outdoor are covered in a thick mass.

I was able to stick with my workout although did back off on the running a bit since I was so congested the long run on Saturday with Shelby was dropped to a 10k since I could feel the congestion in my chest jiggle and my breathing was very labored but did feel so much better after the run.

Sunday, did Pretty Fierce Lean out total body this was a great workout, all her workouts are solid but it will be so nice if this can be redone to include chapters so premixes can be done, quality is not the greatest which doesn't bother me much, but the voice over with the slight delay drives me crazy, also 2 of my DVDs have the wrong workout, what they are doing and what she is saying are different.

For mother's Day off to see my baby sister graduate from college, so proud of her, 6 kids and a full time job and she still got it done, going from being an RN to getting her Bachelors in Nursing.



Monday: Felt tired even thou I got a good night sleep, got in KCM Muscle Up#1 using mainly 15# & 20# dropping to 12# and 8# for shoulder. Got all the treadmill to run but wasn't feeling it so did and incline walk going from 2% @ 4.2mph to 4%@4.4mph for 3.1miles.

After work, put the Schwinn bike on the trainer in the basement, after all that work decided to do Spinerval 101 #1, oh have I missed Coach Troy, there is just something about the way he coaches that just make you push a little bit more.

Wednesday, May 6, 2015

Cincinnati Flying Pig 4-Way Runcation


Going down to run Flying Pig was a big girl decision for me, the race was paid for and my hubby had to travel out of the country, even thou I go to all my local races by myself including the 100k/24hours ones this was a bit different I was driving 4 hours to Cincinnati and back after a crazy racing weekend. I did contemplate not doing it but then I figure out if I was single does that mean I won't drive to races, I know I was fine with the plane since I came to MCM alone.

Took a half day from work, went to my Athena women's luncheon and left from there in hopes of getting through Columbus before rush hour, I wanted to make it down to the expo also which ends at 7pm since I didn't want to deal with it in the morning, got to expo with 15 mins to spare. I didn't really do much at the expo just got my stuff and left since I wanted to see my son who was about 45mins away at college, after all the driving around, made it to the hotel around 10pm and was tired, really going to race in the morning, oh boy.


Well, woke up Saturday morning fresh as a daisy, I always sleep so good in Marriott beds, and the wonderful breakfast ladies had breakfast out and I decided on white rice and eggs with extra salt. They weren't kidding when they said all roads will be close at 7am for the 8am 10k start. It was chilly in the morning but it warmed up fast, lots of walkers, there must be a Galloway training school or something in the area, 5-6 people cluster around someone wearing a coach t-shirt telling them when to run/walk, also the start for the walkers (section G) was at the top of a hill, well they were having none of that they were mostly in B or C, after a lot of weaving around in the first 2 miles was able to find a good grove, finish the 10k in 1:01:28 for a 9:55 avg pace. Faster than I was expecting. It got hot fast.




The 3 & 4 way runners had gear check so I was able to change out of my wet tops and put on something dry, I was soaking wet when done. I thought the 10k had lots of people, the 5k had lots of kids, it looks like a lot of the schools had running groups for this very young kids 5-8 grade no cool teenagers. The kids were actually quite good but the problem was the over weight never exercise parents who decided to join them because of cause if little Johnny can do it they can do it too, except for little Johnny did train. The kids will run, look around no mum or dad then stop dead in the track, shouting for them. There were people walking in jeans, cowboy boots, holding hands. As usual the kids and most of the walkers were in the front, so quite a bit of weaving around and I did give up by mile 2 and just coast to the finish. 30:04 - 9:42 avg pace Great crowd support, I mean with little Johnny doing his first race there was grandma, grandpa, aunts and uncle. Start time 10am







I enjoyed myself on Saturday and was slightly concern about how fast I ran both races but too late to worry about that, went to the hotel, shower and set out to explore the city. Found a gem in Covington KY Cathedral Basilica of the Assumption, I think I spent close to 4 hours there, studying the stain glasses and mosaic stone work,  if you are ever in the area, this place is a must see, pictures does not do it justice.































Met up with the BGR Cincinnati group for early dinner and was back to the hotel and in bed by 9pm.

4:30am rise and shine, I felt good nothing hurts, race start is 6:30am, most roads close by 5:30 no breakfast ladies this morning just too early, grab some coffee and headed out. It was chilly but you can tell it was going to be a hot day. I couldn't really get into my corral way too many people and I mean spectators not runners so got in where I finally found an opening, right in the middle of all the grooving walkers, had fun with them most were running the half for the 1st time. Just ran as best as I could limiting the weaving by mile 4 things open up a bit and when we separated from the HMarathoners things really open up.

I felt fine through out but was concern I wasn't drinking enough, I had my water bottle with me and drank all my accelerade and then switch to water taking a cup of gatorade here and there but for some reason my body wasn't handling the electrolyte properly, by the half way mark, my fingers were swelling and my side was hurting I know I needed salt and lord and behold at mile 15 there was crispy salty bacon, it was just what I needed. This is a very hilly course, lots of rollers even at mile 25+ there was a hill, I was fine with it, but a combination of the heat and hill was putting a lot of stress on my body, I was wondering how hard to push knowing I still had a 4 hours drive back home, by mile 19 decided to ease off and just get to the finish, mile 20+ there was a hog wash station with ice cold wet towels and water spray it felt so good. At mile 24+ I looked at my watch and did the mental calculation again, shoot I will have to increase speed if I am to come in under 5 hours, according to my garmin course was 26.58 ran the last .58 at 9:38 pace, 4:59:40 - 11:49 avg pace talk about cutting it close. I ran all 3 races with music, the music was 150-170bpm and I was using it to stay steady.






The crowd was great this is a true community affair, I mean everyone was out in front of there house, handing out something, playing music, cheering or just asking why you choose to do this. Highly recommend this race.

I didn't have that much time left after I finished, had to drive back to the the hotel, shower and check out. After finishing I realized my car was about a mile walk away, on the other side of the other stadium. On my way out of town felt the need to stop at Skyline Chili and try a 4 way, there was a $5 gift card in my swag bag. Ordered a small (spaghetti, chili, onion and cheese) , did not modify but not sure why all the cheese but it was pretty good.




I actually felt pretty good after the finish, nothing really hurt. The drive back home wasn't bad, I stopped after 1 hour at an outlet mall, never too sore to shop, saw some fellow runners there too, then another hour at a travel plaza to use restroom, I was drinking lots of water finished a 1 gallon jug by the time I got home. Drove the last 2 hours straight through.

Am so glad I didn't chicken out about going to the race, I know I could have only done the marathon but I will constantly wonder if I could have done the 4 way. I also gave myself permission in my head to quit if anything hurts, getting back home safely was top priority. #runflyingpig