The right heel gave me some trouble over night so decided against running again this morning and hook the foot up to the massage for 1 hour to help move some fresh blood around and promote healing, after wards went to the basement and did 30mins of spin using a Global Cycling Network program, really time to get a new spin bike, I should probably look into it so I can use my fitness money for the year to buy it.



I have a vision and a goal for my running platform, I now need to come up with a name, mission statement and business plan.

Sunday
Legs felt pretty good and I still seem to have all that sugar and caffeine energy so giving the legs a break from running decided on a nice hard spin to flush out the lactic acid using the Global cycling Network 20 mins HIIT program on you tube, I really love how efficient this workout is and the music is great.



Then since my battle rope was right there did a quick search on you tube for a battle rope workout and picked not you average Joe, I have to say after the 1st 10, I stopped and was looking at what he was doing which bothers on "you better have good insurance" thank you very much I will stick with the usual stuff.



Then church, grocery shopping and hope to some reading and correspondence

.
Monday
Due to a late night, I was tired in the morning so slept with the ideal of doing my 8 miler after work, so starting the Starting with Cathe Ripped With Hiit Getting Started program I did Lift it Hiit It : Legs, not sure this was the best of ideas but going to do the program as close to plan as possible.

After work I was just done, even thou I thou I had changed into my workout clothes I wasn't feeling the run, the rain and headache added to my misery and I threw in the towel and went home for dinner and a air-conditioned room. 

Tuesday (today)

Feeling peppy and energetic, out of bed on time and after taking care of some eBay sales and payment that came over night, love making money in my sleep, it was time to get my workout in.

Schedule called for Low Impact Hiitt #1 + Abs #2, another one that I love, who am I kidding I love the whole ripped series.

Then it was time to tackle the mix intervals, I prefer this on the treadmill unless I have someone pacing me, I hit the paces with minimal struggle and it felt very good

1 mile warmup

3k@HM pace 6.4mph --

1 mile @ 10K pace 6.7 mph

1k@5k pace 6.9mph

800m@3k pace 7.1mph

1mile warmup 

After work I was able to join Shelby and Mandy for 8 miles at Munroe Falls Park, I love the 2 mile loop, just a bit of every terrain and my legs normally enjoy the grassy, trail section, really miss trail running but once I get Shelby through her marathon it will be time for us to get back to it.

First 4 miles was slow, legs felt heavy so we average an 11:20 avg pace which isn't bad for this trail but we really picked up the pace on the 2nd half we did the last 2 loop at an average pace of 10:46. So glad I didn't quit and got the whole 8 miles in

Life is good and I feel great and thankful