Run Bike Lift

Really great workout today, felt great and everything just fell into place, just love it when that happen.

Started off the day with Carmichael's just right cycling DVD this was a freebie and I absolutely love, it is a short workout at only 30mins but it packs a punch. Since I needed a thorough warmup before doing the speed work this was just perfect

Then on to Runerval 7.0, Workout C, I really doubt if I can run this pace with Coach Troy's encouragement, something about the music beat and him know what to say when am ready to give just make this workout work. Couldn't believe I ran 9mph @4% it was freaking awesome. :)
6 mins warmup
4x30sec@9mph/2%incline: 90sec recovery @5mph
4x1min@8mph/2% incline: 1 min recovery @4mph
2x30sec@9mph/4%incline: 90sec recovery@4mph
5mins cooldown

For strength today, tried out the Ugi Upper Body(15 mins) since I skipped it yesterday, well that was a mistake since my shoulder was still very sore for yesterday's Xfactor. So decision leave Ugi alone and just focus on Xfactor.

Did the ugi stretch but not sure about it yet but love the final sequence.

Speed

On the schedule was ABB again since this is taper week but I needed a challenge to blast the holiday slump so decided to do Carmichael getting started cycling DVD great hill and speed intervals and since I was quite warm added on Runerval 7.0 workout A which is basically 10x30sec On/90secs off shooting for 90% of max. 8mph is not a # I reached for too often on my treadmill but decided to start at that, at the end of the first one realized I can faster so moved it up to 9mph and that felt just right, I was begining to lose my form when the 30secs is up so did the rest at the 9mph pace. I am so excited to be able to maintain the 9mph (no holding on to treadmill) since just last year 7mph was a change for me to run at even for 10secs. Added on Montenegro Power #3 to finish things off.

This was really a confidence booster, the scale is not moving but I can see defination in my body and that makes me happy.