Recovery day today so did D2S P1 RAMP + Complex Metabolic and then added W365: Freed which is a great hip opener. The left calf was still very tight and painful so was happy to have limited sun salutations in this routine, I also noticed quite a bit of tightness in my hamstring.

After work today was GOTR Practice 5k, I am so proud of the girls, they really did a good job getting the laps in on the middle school track, I was expecting lots of whining and moping but they just got it done.

Going to do the regularly scheduled workout tomorrow, unless I feel the calf is worse off but may have to reconsider running with Shelby after work. Really hate that it is so dark so early, even the moon was already out on my way home. Beautiful full moon.

This was 5:38pm

It's cold, wet, windy and my training partner is sick, that does not bode well for a long run, I could have joined other groups but a 7am start just does not sound appealing either, so decided to stay on the treadmill with Coach Troy, after all we are training for speed and he is the best.

After a leisure morning and running errands, started my workout about 1pm,

first up was D2S P1 RAMP and timed metabolic, this is a fun quick workout. I started out with this since I felt I needed a more thorough warmup before hanging with coach T.

Runerval 2.0 Treadmill Tempo

Warmup - 4mph@2% incline for 4 mins then 3mins@6mph/2% incline

2 mins rest @ 4-4.5mph/2% grade

4x90secs @7mph/2% grade, 30sec rest @7mph/1% grade (since I took my treadmill apart to fix, it now works but not on the buttons function and some am afraid to try, on of those that doesn't work is the incline up or down button but the #s work)

2 mins rest @ 4-4.5mph/1% grade

4x90secs @7mph/3% grade, 30sec rest @7mph/1% grade

2 mins rest @ 4-4.5mph/1% grade

3x90secs @7mph/4% grade, 30sec rest @7mph/1% grade

 2 mins rest @ 4-4.5mph/1% grade

3x1min@7.0 with incline @ 4%,  5%, 6% recovery 1 min @ 4.0/1% grade

Cool down @ 6.0mph/2% grade to 50 mins

This is probably the best, I have done this workout, keeping the pace and only adjusting the incline during the 8 mins workout stretch, the pace was challenging but do able. I actually felt pretty good for the last 3x1min reps and finishing at 6mph took a bit of effort.

Afterwards was a nice restorative yoga with Jules Mitchell called take it down a notch, heavenly.

Finish just in time to get ready for the wedding, decided to switch outfit since this was an outdoor/tent wedding and I didn't think my original outfit was warm enough. Did ok with the food but a wedding at a great winery, well, 3 glasses of wine and an Oktoberfest beer but I was still within my allocated calorie intake and only dip slightly into my workout calories.

Happy Halloween

Had to get to work early for end of the month inventory, which is never a good idea on a Friday but that is where the month ended, and also my boss and junior engineer took the day off which means I was covering for them luck me.

D2S P2 RAMP Warmup + Complex Metabolic
Cathe All Out Hiit - Floor Work
Ultimate Yogi; Balance - Had to stop, DVD was jumping all around seem like it is time to get a new player.

After work, went over to my girlfriend's house for dinner, did pretty good, avoided the alcohol since I know we are at a winery tomorrow for the wedding.

No candy for Halloween, didn't even feel tempted. Yeah Me

Active Recovery day today, D2S P2 timed metabolic workout did the warmup also, for the swing use 12kg KB with 20# dumbbell for the rows, pretty efficient work, done in 28 mins which included the warmup, 3 rounds of 5 exercises(Swing, side to side lunges, row, lunge to reach and T pushups) with 40secs ON/20 off.

After work, did some quick listing on ebay and then Yin Yoga to round out the day.

Got the 3 Sufferfest running workouts yesterday, I love the cycling ones so I have no doubt this are going to kick my butt also.

With tracking my food, finding out sodium is a problem ahhh

Schedule calls for KBBS Cardio but really feel the need to lift heavy so switch to D2S Phase 2 Strength 1 added on the warmup since this is really one of the next joint mobility warmup out there, use 20# weights for the push press, 25# for the rows and a 12kg KB for the one legged deadlift, was dripping in sweat as usual when done.

For Cardio, back to Runerval 7.0 wrkt B, 5x90secs ON/2.5mins off, BTFR calls for 3k pace run which will be 8.0mph, for recovery I went between 3.0-4.0, this is a hard pace for me to hold on to for this long but the legs are slowly getting there, treadmill was at 3% incline during this run.

Had just enough time to get in 20mins of UY: Yin Yoga just love Travis.

After work, I was able to hook up with Shelby to get in 2 loops at Hudson Springs, heavy legs but we were able to get the last miles in at a good pace, a bit slower than last week.

Mile 1: 11:03
Mile 2: 11:02
Mile 3: 11:10
Mile 4: 9:57

 


Had a working lunch at work and despite my best intention, when I logged the meal, I was surprise that despite keeping the calorie low the sodium content was pretty high on things like 97% turkey breast and pickle. I have been trying to bank the workout calories and not eat them, today was the only day I dug into them.

Complex + 3

Was expecting to be quite sore this morning since it has been a while since I ran 3 days straight but I guess the Epsom salt soak helped.

This morning was time with Rachael Cosgrove drop 2 sizes, love the warmup in this series, did P3 warmup and complex metabolic..

Using 12kg kettlebell 8 reps each side - 3 rounds

Deadlift
Clean
Front Squat
Push Press

Fartlek
3 miles @ 5.4-5.7 mph with 3x30@8mph sprinkled in

Beautiful day today, even got in some gardening.