Am trying to keep the same Runerval workout for at least 3 weeks just to work towards speed improvement, am probably not going to be 100% ready for New Orleans since am doing fun hard works but not necessarily going long, with the next race being a marathon and not a 5k or 10 k it may not be the best of ideas but training through the winter requires fun to combat all the dull dreary days.

After Cathe Low Impact Hiit, I did the 2nd scrambled which mixes LIH #2 1st part and the LIH #1 2nd part, it really is fun to do it this way, I do think I am beginning to hate dixie cups, what torturous little demons.

For Runerval today, repeat of 1.0 with team Clydesdale, doing intervals 1, 2 & 4 @ 5k pace (7mph) and 3 @ base pace (5.5mph) this was a hill workout , goal was to reduce the time I stay below 5.5mph, today wasn't too bad, form was good, last interval was a struggle but doable. Last week's total mileage was 3.29 (av g pace 10:38) this week 3.34 (avg pace 10:29) so moving in the right direction. I have no intention at this point to run faster than 7mph, I will just be pushing to improve time at base pace, max base pace for training is 5.8mph so I have plenty of run to grow.


One of my Facebook memory was a picture I took when I went to Houston in 2012 for the marathon and got a chance to watch the Olympic qualifying race, this was my first out of state race and I think it still remains one of my favorite, the finish was just so well done you feel like a rock star. I still have my Brooks Cowboy hat, too special not to keep.

Plan for Houston Marathon

Been very busy at work and home so blogging had to take a back sit, but I will be heading to Houston in about 4 hours, hoping there is no flight delay since we are having a snow storm, but none the less planning on being out early tomorrow to watch the trial before heading out to the expo.

Not sure if there is a blogging meetup, need to go look over at some blogs just been out of the loop for a while.

Still the same goal break 4:30 currently at 4:36 on a hilly Akron course, the training went really well but for some reason my right foot is hurting by the ankle so I took the last 3 days off and will do just a slow 2 miles tomorrow time permitting.

Lesson Learned

During my race yesterday, I realized a very important thing during all my training runs, I do my Dynamic Flexibility from Matt Fitzgerald Brain Training for Runners book, then slowly come up to speed basically recovery pace to base pace but when I race I do the dynamic flexibility then go all out hardly do I do warmup miles just too busy chatting, waiting in line ..... so the first mile when I race is my warmup mile, which sucks when it is a fast short distance, by the time my body warmup the race is over.

So the deal is to change the way I train, I need to train the way I race which is Dynamic Flexibility or race the way I train. This morning I tried something out, did my flexibility, then got on the treadmill starting at base pace and then cover the treadmill the idea is to run with my heart rate around 145bpm, so increase or decrease speed base on heart rate, at the end ran 7 miles at a 9:03 pace

Got my email today confirming my entry into the Houston Marathon, based on that I am not going to do Columbus this year so as to save for Houston.