Quieting the noise

Great workout today, although I had to really quiet the brain/mind and just trust the leg to get it done. Looking at the schedule it calls for 5x(5mins@5k pace/3mins mailto:recovery@maintenace pace) the brain's first reaction was that yep that is going to hurt do you really want to do this, I did briefly considered changing it to 3mins @ 5k with 90secs recovery but decided to keep as is and adjust the pace if I am struggling. Entering the info into Garmin for a workout interval, off I went to the basement to get the workout in, even though this is one of my longest running stretch without a rest day I felt fine but did notice some tightness in shin and ITB, the only change I made was instead of running the whole 3 mins at maintenance pace I rolled into it just to give my body enough time to recover before moving on to the next interval, felt it was more important to nail the 5k.

Goal: 8:36
1-8:19
2-8:21
3-8:17
4-8:17
5-8:00

Recovery was 11:18 - 14:14 even though I was suppose to be at 10:00

Added on Upper & Lower body Prevention 2 week turnaround program been doing this for about 2 weeks now not really for the weight loss, but I love that the strength workout are done mainly standing on one leg and this is helping with the imbalance on my right foot can now, feel much better so going to continue for 2 more weeks.

I really have been staying on top of my training just been very busy with life/work to update blog.

Tuesday (Hill Repetitions)
Dynamic Flexibility
1.5 miles @ easy pace (average 11:23 pace)
3x1min Hill @1mile pace (7:38) w/2mins recovery (1 mile - avg 12:53 pace)
1.5 miles @easy pace (avg. 11:14pace)
The hardest part is really keeping the easy pace easy so as to be able to run the 1 mile pace with proper form.

Wednesday
Cathe Push Pull for a quick total body workout.

Thursday (Fartlek)
Dynamic Flexibility
3 miles @ base pace with 3x1min intervals @ 1-mile pace sprinkled in (avg. 10:08) Base pace is 10:51 - 9:54
Barry Bootcamp Butt & Legs

Then I have to rush to get to my friend's second chemo, this went much better than the first and hopefully she has a much better weekend.

Friday
Barry Bootcamp Arms & Abs

This is the Arnold's Classic weekend in Columbus and I have always look forward to it every year. It si a chance to meet alot of famous bodybuilders and trainers and also get lots of free sample from just about every nutrition/supplement company in the country.

Dynamic Flexibility

3 miles @ 5.5 - 6.1mph with 2x30 @ 7.9mph thrown in