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

Oh have I missed Coach Troy and his sexy shorts, I really need to get back to doing his workout on a more regular basis. I love how his program pushes me just to do a little bit more.

Today just to test out the legs for speed and hills, I did Runerval Iron Girl workout #2 (Intermediate)



After the warmup there was 3 sets of workout

Set 1: 5 mins long, speed 6.2mph incline starting @ 1% increasing every 1 min, I started at 2%, so first 2mins were at 2% Recover 4mph

Set 2: 4 mins, speed 6.3mph incline starting at 2% increasing every 1 min. Recover 4mph

Set 3: 1 min ON/1 min OFF, 7.2mph @2% and 3%

Then I finish off the run to a 5k running at 6mph

I felt pretty good, I have missed the speed and can't wait to get back to it, back of this run today was to push the body a bit and see how it bounce back because of the 5k this weekend and I know I was going to have a very busy day at work. No issue getting excited can't wait to see what my body can't do.

Taking a half day tomorrow and heading down to Cincinnati after my Athena Luncheon, could have skipped it but I love being in the company of all this powerful women and it is only once a  month.

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

Following the taper week of Brain Training for Runner to prep for this weekend's Half Marathon and I will probably do the same for Flying Pig just to keep some speed in my legs, before running I did Cathe RWH plyo #1, was really feeling this, it has been at least 2 weeks since I did anything this intense but I got through it.

For the run, since I was thoroughly warmed up, started out with 5.4min/mile and finish at 6.0min.mile getting in 5 miles with a time of 53:34 for an average pace of 10:43, this is pretty significant since all previous easy runs had been in the 11:30+ range.

Am hoping after I wrap up The Biggest Loser Half before starting the Detroit Marathon training plan I will work on speed and leg strength doing hill repeats, also increase distance on the trail. Need to get back on the trail.