What a difference a good sleep and perfect frame of mind makes, I woke up this morning feeling like a million $, who else to spend the day with but Cathe Xtrain doing Cardio Leg Blast , in order to maintain my million $ feeling I did a premix Routine 1-6 instead of the whole 13 + core then off for some Sufferfest, Brain Training For Runners called for mixed intervals but am at the I got to have fun to continue training phase which translate to spending time in Sufferlandria, did Steamroller which is 13 intervals at various time, pace and recovery time, longest was 4 mins and shortest 10secs with recovery time going from 1:45 to 30secs, pacing going from agony (10mph) to HM pace 6.9mph. For some recovery was so short my treadmill didn't even get to the recovery pace before I had to go back up. It felt good and I love watching Mo Farah run, so graceful.







After work was 6 miles with Shelby at the Meadow loop, nothing spectacular we were slower than normal but we got it done and one more in the books.



Life is good, waking up feeling like a million $-priceless

Slightly stiff this morning, although no real aches or pain, was planning on doing just yin yoga but had an inkling for weight workout so pulled out Kelly Coffey-Meyer  Muscle to work the Upper body, this is a no nonsense straight weight lifting routine that I love since it is easy to go heavy and no cardio, the plan was to give the legs a break.



Since I am in taper for the Flying Pig 4 way, I will be using the Brain Training for Runners Level 1 Marathon Training plan taper week routine and how I feel to get thru this week.

Got in a sport massage after work to get some kinks out

Late start today, still a bit jet lag but more on the flip side since I am waking up early around 3am, I tried to go  back to sleep but that ended up being around 5am when my alarm was going off. I thought about moving my workout till after work but know deep down it was going to be tough to get at it and I have thinking about my workout all day, I don't have the same problem with a 2nd workout thou.

Got out of bed and decided to do a modified workout but hitting the key running goal, so did Cathe Ripped with HITT (RWH) Lift it  legs Premix #3, keeping an eye on the time I got in 21+  mins of the workout and then switch to running.

For running like I said before (did I) I am using the Brain Training for Runner Half Marathon Level 1 plan, which means I am doing the taper week.

0.8miles warmup recovery run 4.5 - 5.4 miles
1.2 miles @ HM Pace (6.6mph) -  2 mins walk
1 mile @ 10k pace (7.0mph) 2+ mins walk
0.6 miles @5K pace (7.3mph) 2 mins walk


Ended up with 4.1 miles in 44:43 mins, the legs actually felt pretty good, I wore my calf sleeve for this run since my calves actually felt pretty tight.

Burn 2 + 3

1 Sumo Squat with Bicep Curl - 20#
2 Lunge with One-Arm Tricep Extension -25#
3 Dead Lift Row -20#
4 Sumo Squat with Overhead Tricep Extension -  25#
5 Dead Lift with Double Row -25#
6 Bowler’s Lunge with Single-Arm Row -20#
7 Bicep Curls with Abductor Balance -20#
8 Forward-Lean Lunge with Double Row - 20#
9 Triple-Threat Push-Ups - on my toe

The forearm was a bit tired from all the heavy lifting, will have to work on strengthen it

BTFR Dynamic Flexibility

1.5 miles @ 5.0-5.4mph-2% incline - was feeling this
1x30sec@7.1mph-4% incline
1.5 mph @ 5.4mph-2%incline

Quick yoga to stretch things out