Woke up to beautiful weather today aka no rain, only 85% humidity with legs like lead decided to go out and tackle my 4x1k @5k pace with 3 mins recovery, this time I decided to make sure I could see the pace on my Garmin so as to make sure I hit the pace been off with the last couple of runs and also decided no music, need to focus on form and breathing.

The 1st one was a struggle only to find that I was running too fast, 2nd felt good, 3rd was a complete struggle and 4th was fine, I also had the pace wrong for the 5k was thinking 8:36 but it was actually 8:41, I did look before I left the house so ended up with 8:09, 8:29, 8:38, 8:38 but most of all love that during the 1k run avg HR stayed under 165.

Finisher today was 20/10 Tabata for 3 rounds jump rope, then 4 exercise repeat twice using my ugi ball and for the 3rd round various KB exercise with 1 rep of walking planks thrown in. I am loving this since I am able to get a great workout in when short on time, I still use Tabata Workout  Music just makes it easy.

After work met up with Shelby at the Silver Lake Police station to run 7 miles on the Bike and Hike towards Burst Park, was sure how this was going to go leads still felt like lead but otherwise I felt fine, heavy downpour before we started but it cleared up and it didn't start back up until the last miles, the run felt good, had a honey waffle before the run and that may have helped.

Feb winding down

Beautiful morning for a run a bit windy and some icy patch, met up with Debra and did the run from CVS to Route 43, when we finished we were at 6.66 miles with the time at 6:16am decided it wasn't a good way to start the week so took it up to 7miles finishing at 6:20am yes am superstitious, no pint tempting faith.
I have really enjoyed doing finishers after a run, it is a great way to finish strong and add in a short strength workout, found this gem via Cosgrove email

Mike Whitfield 5x5 abs finisher
jump squats 5
spiderman pushups 5
lunge jumps 5 per side
cross body mountain climber 5 per side
24kg kettlebell swing - 5                           Repeat all 5 times

then added 100 jump rope to finish things off.

Made an appointment today to get my right ankle checked out of course the earliest I can get in is in April, I guess good thing it is not an emergency.