Still adjusting to cold weather and time change, both jut seem like a cause for depression, grey skies and cold temperatures on my.

This morning got in D2S P3 Ramp + Strength 2, this really kick my butt, I have really been pushing myself with this workouts, I means I am getting up at 5am to do them I want to look like I train. Dumbbells was 20 or 25# and kettle bell was 16kg, although for the shoulder work used 2# which was more than enough since they were only using bodyweight, still felt it.

Then it was off to Sufferlandria to represent doing the machine, this was a sneaky workout, started out nice and easy but it didn't take long for the pain to set in and I was huffing and puffing, lord have mercy. I think if I dedicate my self to this 3 sufferfest workout and Coach Troys Runner 7.0 and 2.0, I will make some great gains over the winter.

After workout, got together with Shelby and Mandy to get in more hill repeats, legs felt surprisingly good despite this morning strength and run torture, it was cold but not windy and still no snow in the Cuyahoga Falls despite snow in quite a bit of neighboring cities.

We ended up with 13 hill repeats, the goal before the end of winter will be to do 20

I love morning when I wake up with the I can conquer the world altitude, hung out with Rachael for D2S RAMP + Strength 1, this workout have long recover  that I really push to the limit with heavy weight deserving every minute of that recovery.

Then off to Sufferlandria, was really suffering today, somehow I did much better with holding the pace last week but struggle this time around but upon looking at my log realized I was a tad bit more conservative since I wasn't sure how the program worked while today, I really tried to stick to 5k, 10, sprint paces, finished off about 0.4 miles faster than last week, yeah baby. Avg pace 9:58

After work, met up with Shelby to run in  the dark, we both have 2 lamps, I had one on my head and one around my waist, it just seem ridiculous for it to be so dark at only 5:30pm. We went our usual route and despite being tired I want to keep the pace relatively fast, well at a medium effort to really get the effect of running on tired legs with the knowledge of no run tomorrow.

Also first time wearing my Hoka Bondi 3 size 10, I like how they feels but I think I need a half size more for a proper fit or work on the lacing, love the cushioning in the forefoot since it protects my big right toe, I felt like I was running more upright with power despite being tired. I still have the Hoka Kailua to try out but now have a feeling they may fit big since I got those in a size 11.

Cold and gloomy today, unfortunately it may be like this for the next 4 months, the joys of living in Ohio.

D2S P1 RAMP + Strength 1, I really like that it is easy to go heavy in this workout even thou it will be quite a challenge with 15 reps. Next week will be P3 then I think am switching to RKS for a bit.

Part 2 was Sufferfest Revolve which is 9x1min ON/1min OFF + warmup and Cooldown

Decided to use the 5k pace since that was what was called for in BTFR, goal was to run with good form and not hold the treadmill during the ON portion, did very well and maintained good form through was actaully quite happy with myself and I was a sweaty mess when done.

7x1min @7.5mph 2% grade with recovery @ 4mph 2% grade for the last 2 intervals went for 8mph/2% grade since I was quite warmed up and was able to do with, yeah me.

Not sure why I have been quite hungry this last 2 days, really been a conscious effort not to over indulge and start snacking, drinking lots of water and tea nothing added.

Monday: Had a rough night so woke up late and was only able to get in a nice easy 7 miles run while watching my latest Korean music, lots of walking ans stair climbing at work and I also got in 2 miles with my girls from Girls on the Run, we are getting close to our 5k and they are not quite ready. After work while waiting for dinner to finish baking, I got in UFIT Upper Body Bliss, short to the point strength workout with cardio burst thrown in to keep the heart rate up.

Tuesday: Drop 2 Sizes (D2S) P1 RAMP Warmup + Strength 1, I only did 20 mins of strength 1 since I needed time to finish my running workout . Today was Sufferfest Treadmill Workout Steamroller, this was my first time doing this and I enjoyed and was drenched in sweat when done, I varied my interval pace from 6.0-10.0, I did feel 6.0 easy half through so increased to 6.2, finding the right pace was tricky, had to be careful because for some the recovery were short at only 30sec, treadmill wasn't even down to recovery pace before it was time to start rolling into it for the next one.

After work got in 5 miles with Shelby around the city of Hudson, it so dark already at 545pm when we started, we needed our headlamps. I need to buy a brighter one, my current one is just not bright enough if I intend to continue running outdoors in the winter.

Seem to have pulled my left calf muscle yesterday while observing the reactor transfer at work, wore my compression sleeves all day at work and did some icing, wasn't too bad while running, I need to keep a eye on it so it doesn't get any wore or turn into something else.

Early wake up today due to problem at work so was able to get workout in with no stress, D2S P2 RAMP Warmup + Strength 2, love this workout, easy to go heavy then it was on to a wonderful time with Coach Troy, Runerval 7.0 wrkt A, not quite sure why I did what I did last week, did workout B which was 90secs@ 8.5mph then did wrkt A which are 30secs @ 8.0 so this week decided to challenge myself a bit more.

For workout A which is 10x30secs/90secs recovery, did the runs @9mph with recovery @ 3-4mph with 3% incline, for rep #10 tried out 10mph, that was just insane and to think the guys where doing something like 11mph/6% grade ahh. Great workout, no dread factor.

Finish things off with Yoga Warrior 365, which is  a nice cross training routine with Rudy , some kinks in the right leg which I need to keep an eye on.

Felt great throughout the day even thou I was expecting to be tired.

After work, met up with the TORN group for a run around Cuyahoga Falls and Hill repeats, nice fall night and a great way to end the day, legs felt great.