Had an early work meeting today so had to modify my workout, oh hell who am I kidding will have modified anyway, although the modification still kick my butt.

Started things off with Chalean Extreme (CLX) Lean, I think the lean phase is my least favorite, slow, heavy and 12reps just kills. Today's focus was on Back, Shoulders and legs, compound moves with quite a bit of 1-legged combos. This clocks in about 39 mins, one of the longest.

So the modification, schedule calls for 5 mile tempo @ slightly slower than marathon pace (5.9mph) but that sounded boring so decided to hang with coach Troy, since I was short on time, only had 30 mins ended up with Workout A in Runerval 6.0.

Workout A calls for 3x6mins@10k pace @ 1%, 2% & 3% incline with 1 min recovery, of cause by now you know am going to adjust it, what I did 3x6 mins @ Marathon pace @ 2%, 2%, 3%. This was a no frill just get on the treadmill and get it done kind of workout, this was hard. Felt really good when this was over, the last 6mins@3% grade was a struggle, but I did recover quickly to be able to get back to base pace for the cool down.  I think I said this before if I can hang with coach thought the winter I will get my speed and more back.

Made it to work with 2 mins to spare.

Starting Week 5 of Marathon Training and also week 1 of ChaLean Extreme Modified version, this was put together by someone at Videofitness.com due to the complaint from just about everyone that did the program as prescribed of shoulder problem, since just like most program it is shoulder workout heavy and if you progress with weights as you are suppose to the shoulders are just overworked and moreover I like this version better since it mimic Cathe's Xtrain workout of Burnset/Strength/Blast

After the 4 day weekend of food indulgence and alcohol it was with great trepidation that I got on the scale, oh well today is a brand new day, no leftovers and all the pies are gone.

Starting out with a bang with ChaLean Extreme Lean 3, this is short reps (12) with heavy weights but all compound movements, according to the website "LEAN Here is where you really bring it home with new routines and dynamic moves that literally melt the fat off' your body. You will be blown away with jaw-dropping results and rewarded with a brand-new body! this is phase 3 in the program. For most people it probably ok to do the modified version, since you will be coming of another weight routine, first week may require dropping to a lower weight to get the muscle use to this type of movement.

After ChaLean, schedule called for 5 miles at base pace and after the initial struggle was able to get the whole 5 miles in, yeah me.

Felt great afterwards and even got to work on time, something rattling in my car, so have an appt schedule for tomorrow lets see what could be wrong now and how much am going to have to come up with.