No more talking about sleep but I know it is getting better, funny that all the podcast I listened to today all talked about the importance of sleep, considering the fact that I listen to a variety of podcast with 99% having nothing to do with health and fitness.

Finally beginning to see the needle move in the right direction to get rid of the holiday weight, so on to today's workout. Cathe Ripped with Hiit Lower Body Circuit, I think am enjoying the timesaver workouts more since I can go heavier or push a lot harder because the workouts are short.



I debate if I have enough time to get my run in but know I probably will not to it after work, unless I find someone to run with, so even thou I will be later than I want for work , I decided to do the run anyway.I picked Runerval 1.0, am not sure Coach understand what what an easy workout is but this is one of my favorite and since I know what my training pace are I know what to do and not ramp up like Coach says but follow the guideline of what he is doing.

6 mins warmup - stayed at base pace 5.4-5.5mph
3x1mins/1 mins recovery - Marathon pace 6.2mph/2% grade with recovery at 5.5mph/2%grade
2mins recovery @ 3mph to towel down then back to 5.5mph
3x1mins/1mins recovery - Half Marathon Pace 6.4mph/2% grade with recovery at 5.5mph/2% grade
2mins recovery @ 3mph to towel down then back to 5.5mph
2x45secs/45secs recovery - HM pace 6.4%/3% grade with recovery at 5.5%/1% grade
Cool down to 35 mins, even thou the cover says 45mins it is only 36mins, written program shows more than what was done. This is another great workout and I wish Coach will do some newer workout instead of just new spinervals only, with the new spin bike and putting my bike on the trainer I should be able to start getting back into spinervals also.

Great start to the year.

Still struggling with the early rising thing, but doing much better, part of the problem is the waking up earlier than expected and being unable to go back to sleep until much later. Last night woke up at 2:30am for no reason what so ever and was unable to fall back asleep until after 3:30 so didn't get up until about 5 which after all the morning ritual got me into the basement about 5:30, oh well, keep on trying.

Today was Cathe: Ripped with Hiit, Lift it Hiit it Legs + Runerval 7.0 Workout B

Lift it Legs is a long leg workout but things more fast and it is a great combination of strength and cardio, with this being Cathe that means so plyometrics also.



Runerval 7.0 , I wanted to try some 5k pacing so knew this will be perfect, I think it is slightly easier than 6.0 workouts

This is a straight forward workout 5x90secs with 2.5mins recovery@base pace, I did the main workout at 7.0, 7.1, 7.2, 7.3, 7.4/2% grade with recovery dropping between 3-5mph@1%. I felt pretty good and was able to keep good form through out the main set which was why I was making sure I was fully recovered, the 90secs was perfect not sure I could have gone any longer at that pace.

Contemplating what to do this weekend, a chance to run a 50k route for what ever distance I want, I need a decent long run, really behind on my marathon training.

Recovery rest day today, at least that was what I thought it was suppose to be but on the schedule I had Xtrain Legs and 30 mins HIIT Spin with a rest day from running, woohoo better than nothing I guess.

Xtrain Legs what can I say, this probably wasn't the best of ideas since tomorrow is a hard run, every muscle in my booty hurts, even while spinning I could feel them and had to keep getting off the saddle. 52 mins of pure torture, standing, then ball/chair to end up finishing with floor work by the time I got down to the floor every part of my legs hurt and I cut my coat according to my size by sticking to a 5# weight for the last round of floor work, even with that it took even ounce of determination not to drop the weight and just use body weight, felt good to be done, the stretch was very thorough and earned. 



For the spin hiit I use another Global Cycling Network workout, this is a newer one just done in November, I think I like the music in the other one better but this was still a great workout, also cyclist are on trainers instead of spin bike, I think I will prefer Coach for trainer torture.



With Ingrid Romero having a 45% sale on Edge Booty 1 & 2, I decided to give it a go with hope of achieving a well rounded bum by the end of the year, will keep you updated, with a $10 credit about to expire at The Clymb picked up Hoka Challenger ATR which was on clearance at least the credit covers the shipping.

Only thing left to buy is a spin bike tomorrow, since my job will pay for half of it and I have my old one on Craig's list for a ridiculous pricejust to giveaway instead of putting it in the dumpster since it is still usable for most people

Woke up yesterday again with heavy legs but decided on tackling the 1k repeats on schedule, got dress and got ready and actually got out of the house almost at a decent time.

1 mile warmup + 3x1k@8:41 pace (10K pace) + 1 mile Cool down, good thing it is recovery week and only 3 repeats. Warmup was questionable, I think I spent the whole warmup miles wondering how the 1k was going to go, Garmin was set so I just plow straight ahead without thinking about it, so how did it go 8:43, 8:33 & 8:57 better than expected in my opinion and happy with it. 68 degrees with 83% humidity



Got back in and did Cathe Ripped with HiiT Lift it Hiit it Legs, I skipped the warmup, felt like I was warm enough. Great to be back to heavy lifting and Cathe.

After work, despite my better judgement based on how I was feeling I felt the need to go running, check in with Shelby to see what she was doing and we got together at Munroe Falls Park to get in 5 miles, this is my first time on  this trail and I absolutely love it. My body basically woke up as the mileage increased, I felt good and strong despite the 90 degrees heat, this was a 2 mile loop on multiple terrain (grass, boardwalk, asphalt) did the loop twice then out and back 1 mile to make it 5. So glad I decided to do felt so much better when done.



My neck itch like hell from the bite, worst part is that I cannot see it.

Today back on the mat with Travis and Ultimate Yogi :Yin Yoga, absolutely love how I feel when I do this workout. Feeling so much better today, almost like my wonderful self, life is good.

Still very cold here, so the treadmill is still my friend, hoping the 30s for Saturday holds true so I can get out for a run.

Yesterday was a nice hip opener yoga short and sweet-20mins

Today -
1 mile warmup @ 4mph/2% grade
9 miles @ 6mph/2%grade
1 mile @ 7mph/2%grade
Cathe RWH Lift it leg - this is a great workout to do after a challenging run just to push the body slightly to the edge.