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

Late start today, still a bit jet lag but more on the flip side since I am waking up early around 3am, I tried to go  back to sleep but that ended up being around 5am when my alarm was going off. I thought about moving my workout till after work but know deep down it was going to be tough to get at it and I have thinking about my workout all day, I don't have the same problem with a 2nd workout thou.

Got out of bed and decided to do a modified workout but hitting the key running goal, so did Cathe Ripped with HITT (RWH) Lift it  legs Premix #3, keeping an eye on the time I got in 21+  mins of the workout and then switch to running.

For running like I said before (did I) I am using the Brain Training for Runner Half Marathon Level 1 plan, which means I am doing the taper week.

0.8miles warmup recovery run 4.5 - 5.4 miles
1.2 miles @ HM Pace (6.6mph) -  2 mins walk
1 mile @ 10k pace (7.0mph) 2+ mins walk
0.6 miles @5K pace (7.3mph) 2 mins walk


Ended up with 4.1 miles in 44:43 mins, the legs actually felt pretty good, I wore my calf sleeve for this run since my calves actually felt pretty tight.

Last week got all my workout in, although did take it easy on the strength and plyo segment was able to get out on Saturday with Shelby for a great 10 miler at Egbert on the bike path. I love this course both the path and trail, just a great mix of hills to give the legs guessing very challenging course, we through in 4 hills repeats at Bridal trail, Shelby was great going up and down the hill, Chisel seems to be working out great for her. I love how strength training greatly improve the leg strength.

This week training has been going great, I have made it a point to get up on time to get most of the workout in an get to work before 9am, earlier just isn't working and doesn't seem to make that much difference. I love morning workouts more that after work.



Second time running in the Newton Energy with no break-in felt good, 1st time did 7 miles, love the colors

Sunday:
1 hr Spin just to take a break from from, rode pretty hard and felt good

Monday:
Cathe Ripped with HIIT Plyo # 1 with 6 miles easy, even thou this was an easy run, the cumulative effect of no rest seem to take it's toll so lots of focus required.

Tuesday:
This is pushing the leg to the next level, felt like the last 6 miles of a marathon.
Cathe Ripped With Hiit Lift it Legs, legs were fried after this one then 3x2 miles at Marathon pace(6mph/2%) with 800m recovery (4.2mph/2%) instead of a 800m recovery to finish did intervals at 7mph/2% to finish legs felt great went back to get in the Lift it Legs Stretch. Great way to start the day.

Paris Marathon is now just around the corner, mixed emotions, so happy to be where I am today and loving life, occasional memories of mum still filters in.

Need to start packing soon, going to see if I can get away with a carryon bag only, just do  not feel like checking in a full suitcase and dragging it all over London and Paris