The schedule called for mixed intervals today and I decided to do this on the treadmill using Runerval DVDs, it makes it easy for me to have a better feel for the pace. I started out with Runerval Irongirl Workout A which is for beginner (am not really sure Coach T knows what that word means) I kept my pacing true to Brain Training for Runners assigned pacing instead of going crazy with Coach, after warming up doing the usual striders,
1st set was 3x1min with 1 min recovery - HM pace/2% incline , 2 mins base pace,
2nd set 3x1min with 1 min recovery - HM pace/ 2%, 2%, 3%, 2 mins base pace,
3rd set 3x1min with 1 min recovery - 5k pace/2% incline, cooldown - 30 mins total time.

Since am quite warm, skipped the warmup from Runerval 7.0 Workout C,
 4x30secs with 90sec recovery-All out pace/2%,
4x1min with 1 min recovery-3k pace/2%,
2x30sec with 90sec recovery - All out pace/3%- cooldown - 25 mins total time



Finish up with 26mins of yin yoga from Mark Laham yoga found on youtube short and to the point.







Had a great time at work, love working on new production projects, after work met up with Shelby at Silver Lake for some plans, I really wasn't planning on running 8 miles with her but felt good some fatigue wards the end but I felt good, did the last 4 faster than the first 4 so also happy about that but all at base pace.



This was a nice progressive run

Oh have I missed Coach Troy and his sexy shorts, I really need to get back to doing his workout on a more regular basis. I love how his program pushes me just to do a little bit more.

Today just to test out the legs for speed and hills, I did Runerval Iron Girl workout #2 (Intermediate)



After the warmup there was 3 sets of workout

Set 1: 5 mins long, speed 6.2mph incline starting @ 1% increasing every 1 min, I started at 2%, so first 2mins were at 2% Recover 4mph

Set 2: 4 mins, speed 6.3mph incline starting at 2% increasing every 1 min. Recover 4mph

Set 3: 1 min ON/1 min OFF, 7.2mph @2% and 3%

Then I finish off the run to a 5k running at 6mph

I felt pretty good, I have missed the speed and can't wait to get back to it, back of this run today was to push the body a bit and see how it bounce back because of the 5k this weekend and I know I was going to have a very busy day at work. No issue getting excited can't wait to see what my body can't do.

Taking a half day tomorrow and heading down to Cincinnati after my Athena Luncheon, could have skipped it but I love being in the company of all this powerful women and it is only once a  month.

Irongirl Runerval Workout B

Not sure what happened yesterday, left work with a nasty headache, got home made dinner and got in bed at 7pm to read but was out like a light within 5mins, woke up at 1am and went right back to sleep till about 4am. Wasn't even tired just had a headache, feel fine today
Irongirl Runerval Workout B, wow those ladies are speed demons, 10mph at a 5% grade, this was my first time doing B and I actually enjoy it, as long as I don't get carried away with my base pace.

S90: Total Body, this is a nice short one, great mix of weights and plyo

I am only doing S90 through March, I think am going to RKS in April