Woke up yesterday again with heavy legs but decided on tackling the 1k repeats on schedule, got dress and got ready and actually got out of the house almost at a decent time.

1 mile warmup + 3x1k@8:41 pace (10K pace) + 1 mile Cool down, good thing it is recovery week and only 3 repeats. Warmup was questionable, I think I spent the whole warmup miles wondering how the 1k was going to go, Garmin was set so I just plow straight ahead without thinking about it, so how did it go 8:43, 8:33 & 8:57 better than expected in my opinion and happy with it. 68 degrees with 83% humidity



Got back in and did Cathe Ripped with HiiT Lift it Hiit it Legs, I skipped the warmup, felt like I was warm enough. Great to be back to heavy lifting and Cathe.

After work, despite my better judgement based on how I was feeling I felt the need to go running, check in with Shelby to see what she was doing and we got together at Munroe Falls Park to get in 5 miles, this is my first time on  this trail and I absolutely love it. My body basically woke up as the mileage increased, I felt good and strong despite the 90 degrees heat, this was a 2 mile loop on multiple terrain (grass, boardwalk, asphalt) did the loop twice then out and back 1 mile to make it 5. So glad I decided to do felt so much better when done.



My neck itch like hell from the bite, worst part is that I cannot see it.

Today back on the mat with Travis and Ultimate Yogi :Yin Yoga, absolutely love how I feel when I do this workout. Feeling so much better today, almost like my wonderful self, life is good.

6 miles today doing 1k repeats

1 mile warmup @4-5.3mph
4x1k @ 7.2mph with 0.38 recovery 4-5mph
1 mile cooldown @ 4-5.4mph

Cathe Pure Strength Floor Work and then stretch on my own.

My new project is definitely giving me some extra gray hair, got woken up at 2:30am due to problems and stayed up with them till about 4:45am, at which point it was too late to go back to sleep so changed to my workout out and went down to the basement.

Dynamic flexibility 10 reps each

1 mile warm up@ 5.3mph
3x1k @ 7.2mph with 0.38miles @5mph for recovery
1 mile cool down @5.3mph

5 miles @ 52:30 HRavg=160bpm 10:30pace

Barry's Bootcamp Butt & Thigh from the 5 day Academy series

Extra stretch on my own.

Part of the reason why I hate to workout late in the evening is that it throws off my schedule, after doing the 6 miles yesterday, it was basically time for bed. So getting up this morning and knowing that I had to do 1k repeats was just torture. I am not use to eating in the morning and because of the late night workout just didn't have enough in me so I cut it short.

The schedule called for 1 mile warm up then 3x1k@7mph/3 mins recovery 1 mile cool down for about 5 miles instead I did 1 mile warm up 2x1k@7mph with 3 mins recovery to get to 3 miles and called it a day. Did dynamic flexibility before the run.

After work with dinner in the oven and feeling guilty from my no sugar added apple pie from Gardner pie (fresh apple no preservation absolutely worth every calorie) put in Barry's Bootcamp Lower body and Denise Austin Daily Dozen Lower Body + Abs.