Well, after dilly dallying for almost 2 hours after I got I finally got dress and went for my 7 miles run, wearing my black nautilus capri and Under Armour short sleeve top, back wearing the Newton, I ate 2 slices of my cinnamon raisin spelt bread with peanut butter and apple jam, also down one packet of the cliff shot mocha.

This is really one of my first outdoor long run, and it felt great, I was able to keep within my base pace, I wasn't sure how my legs were going to feel since I had a run yesterday and also some intense lower body workout, but boy it felt great.

7 miles 1:14:13  average pace of 10:35, fastest miles were 1 and 7 at 10:11, I am really working to keep within the pace sent by my training program not too fast or slow, today's goal was 7 miles at base pace (9:54 - 10:51), so was very glad first time out I was able to at least stay in the middle of the pace, no mile was out of pace.

After wards added on Zuzana's Sexy Summer Workout - 20 mins

Prisoner squat and front kick- 36
One leg elevated push up – 26
Bicycle – 60
One leg dead lift with 20lb Kbell – Right – 22
One leg dead lift with 20lb Kbel– Left – 23
Tricep dip – 23
Side lunge jump – Right – 24
Side lunge jump – Left – 30
Pull up – 6
Get up - 8
Side crunch – Right – 25
Side crunch – Left – 32
Dive bomber – 13
Jump lunges – 42
Knee tucks – 23
Pike press – 40
Knee raise – 13
Reverse push up – 17
Side knee raises on dip station – 219
Santana push up –20

Awesome

Less sore this morning, did use the stick on the legs muscle before bed yesterday.

Dynamic Flexibility - 10 reps each
4 miles @ base pace with 5x75sec @ 3k pace sprinkled in

Stretch on my own

PM

Tonique - 30  mins exercise TV
Tummy Tucker - 10 mins exercise TV

I was still incredible sore from the BW/KB workout I did wednesday, so instead of my schedule 4.5 miles run, I went for an easier workout

Turbulence Training  Body Weight 100 workout

20 Prisoner Squats


20 Pushups

10 Jumps

10 Inverted Rows

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows

added some 1 legged and abs workout ala Zuzana

Today Workout, a modified workout by Debbie S @ www.videofitness.com a combination of KB Swings and Zuzana's Bodyweight 100 workout. Using 16kg KB

20:33 mins (1.2 miles) on the Elliptical to warmup then 

Kettlebell and BW 100 workout

20 Prisoner Squats
20 Kettlebell Swings

20 Push Ups
20 Kettlebell Swings

10 Squat Jumps
20 Kettlebell Swings

10 Inverted Rows
20 Kettlebell Swings

20 Bulgarian Split Squat-10 each leg
20 Kettlebell swings

15 Close Grip Pushups
20 Kettlebell swings

5 Chin Ups
20 kettlebell swings

took 15:34 definitely out of shape, excellent workout

Hill Reps

Dynamic Flexibility 10 reps of each

1 mile warm up @ recovery pace (5.2mph-1.5% incline)

4x75secs @ 1 mile pace (8mph- 3% incline)
2 mins active recovery

1 mile cooldown @ recovery pace (4-5.4mph incline)

I was very winded after the last hill workout so I started the cooldown below recovery pace.
Stretch on my own.

My legs felt better today than yesterday and I was able to do all the hill reps with no problem. I have an appointment schedule with my Chiro Dr. since my right foot is still not 100%

Hoping to get my Mojo back

Life since to be getting back to normal and I am ready to ramp my training back up, I made so much gain last year that I was looking forward to capitalizing on but life tthrew me a curve ball so I am really back to square one speed wise.

I signed up for Akron Marathon in Jan, so that is on the schedule but I need to do some races before then just to figure out where I am. Right now I am thinking of running the Lake Health Distance Classic Half with my neighbour on 6/6 ran this last year so it will be a good gauge nice and hilly course and there is a race on 6/16 just because it is on my birthday I feel obligated to run and I need to think of some more before or after Akron. Oh, I am also thinking of doing a race in London in July when I go down to visit my brothers.

Saturday was my longest run of the year - 7 miles

Sunday - Yoga for Runners

Monday - 3.5 miles- base pace run , I was really scheduled to do 4.5 but got out of bed late just too cold