Oh chest is still sore, these muscles feel so under use but just to balance the pain out decided to do Cathe Ripped with Hiit  Back and Biceps, am skipping the shoulder in this once since they are still not recovered, I just love this workout, efficient and to the point.

Afterwards pulled out Ultimate Yogi: Detox, I love the twist in this but forgot about all the sun salutations had to go to downwards dogs skipping the plank to low pushups for some. This felt good getting out all the kinks.

My body still feel great and I actually got up before my 4:30am alarm am lovign life

Today was a great training day, at least now I am waking up before my alarm goes off even thou I am still not getting up and I think this may be the first time this year that I got to work before 9am, yeah me. :)

So what did I do today;

I mile warmup @ 4-4.2mph

+9 miles tempo run @ 6mph

+ the last 18 mins of Cathe Ripped with Hiit Lower Body Circuit, love the stretch in this.


Need to tighten up the eating, am sure the peppermint bark chocolate are not helping, weight is just holding but I do have to say body is getting tighter.


Still no concrete running plans for the weekend, yet to get a good long run in so hoping to do that this weekend if not oh well it won't be for lack of trying.


All set now for Little Rock

Monday did Cathe Lift it Hiit it Chest Shoulder and Triceps + 30 mins spin decided to give the ankle a break even thou it felt fine, can't afford an injury.

Got into bed last night and turn to my right my shoulder hurts, then to my left that hurts too, face down lord that hurts, then on my bad that hurts the least, this is the second time I have done RWH CST and I have to say the I never make it to 24 hrs for the DOMS to set in, I think because you go heavy and do high reps (10-12) then a finisher after each 3rd rounds just kill those muscles. Today everything hurts to the touch, I think a serious gain can be hard with this workout.

Today: Ankle felt pretty good so did D2S P1 RAMP and then 3x1.5miles with 400m recovery was suppose to be 4 but running late and I knew I was running with Shelby after work.

Weather was great after work at 34 degrees and no wind, felt over dress but got in 4 miles with Shelby which included .5miles of hill repeat.

Still not doing a good job of getting to bed on time so last week's training not on schedule.

 Thursday: Early morning chat with my sister, meant not much time to workout, will not trade the time with her for the world so adjusted the schedule instead of a 8 miles tempo run, did part of Runerval 2.0 Treadmill tempo with Coach Troy, more challenging than what I will have done on my own.

Friday: After a restless night and a early wake up from work, had just enough time to do Cathe Low Impact Hiit 2

Saturday: Before taking my son to the Dentist, felt the need to revisit Runerval 2.0 for a complete redo, so that was what I did, got in 4.5 miles then after the Dentist did Cathe Lift it Hiit Upper Body Circuit before heading out for Christmas returns.

Today: Met up with 4 other TORN ladies for a trail run, the intention was to do 2 of Bill Bad A$$ loop but there was so much snow on the trails that I didn't think I was getting a decent run, love the snowy trail run but building leg strength but one loop was enough for that, so 2 of the ladies and myself decided to do a quick 3 miles on the road, that was a great decision

Legs felt really weird switching from the snowy trail to the road, took a while to get them responding but we kept a very good pace which I like despite how tired the legs were and the calves wow hurts. Weather was perfect and all the gear worked, including my new Lucy Winter Warrior Skirt tight, the ankles may be sore tomorrow.

Run #1


Run #2

Well baby it's cold outside.

Lay back week since I am still not back to regular sleeping pattern.

Tuesday: 45 mins easy spin

Today: Leg prep on my own, 1  mile warmup then 4x1200m@7mph-2% grade with a 400m recovery@4mph/2% grade. Felt hard but doable, legs are slowly coming back, am really working on keeping those easy days easy to be able to nail the speed, strength and tempo workworks.

Missing Cathe RWH so hope to get back to those next week.

Will update book and audio list by end of week, still trying to get a routine back but spending too much time online between my phone upgrade and trying to get the hotels and airline tickets for upcoming races.

2015 weather is starting out has interesting as how 2014 finished off, started off this morning with icy conditions but with the increasing temperature which will top out about 50+ ended up with rain, luckily hill repeats didn't start until 10am which by then the rain has slowed and temps were above freezing.

Met the ultra trail group for hill repeats at the Everett Covered Bridge, didn't run with them all of last year and wasn't sure how this was going to go, was I going to be able to do the whole 2 hours running or what. It was great seeing a lot of running friends at the start and then the fun began, Shelby was able to join me for this and it was great pacing and chatting with her.

We did it, got in 2 hours of hill repeats(which included warmup and CD both under 1 mile) without walking, legs felt pretty good and endurance wasn't bad, had a great time running with the group.

Got back took off the wet clothes and did Cathe Lift it Hiit It Legs, this was a great leg finisher, I felt good today, got into the tub for a nice Epsom salt soak.