Yesterday was a nice 7.26 miles trail run with Shelby at Hudson Park, this is a 1.8 mile loop that we did 4 times, there was a group of hikers on the trail that started just a little bit after us and it was interesting seeing them 3x since we were changing direction. This is a great place to run and it quite challenging with the hills, but requires no think since you are just looping around, with you passing your car every time also no need to carry water and there is a bathroom available although now close for the season but there are porta potty. Was surprise we did this as fast as we did for a 10:23 average pace due to all those hills but my legs did feel good.

Today, was the graduation run for Black Girls Run, Walk Before you Run program, goal was to get the ladies running the 5k with minimal walking except for the walking group. Experienced runners were buddy up with 1st timer and I had two ladies to hang out with, this was such an incredible experience since my 1st 5k was 8 years ago it was great experiencing a 5k through the eyes of a runner, the anxiety, doubt, apprehension , can I or can't I but just like anything in life, one step at a time.

The Reindeer 5k was a great beginner's course in Lakewood, fast and flat also out and back, which means by the time we got to mile 1 the front runners doing a 17mins+ 5k were coming towards us, miles 1 and 2 were just about across from each other, we were going about a 13+min/mile.

My runners were suppose to be about the same pace but one seem stronger so wanted each to tun their own pace, so went back and forth between the 2 which was great since I got a chance to sprint and workout some of the caffeinated energy I was harboring. They both did great shattering their time goal and finishing with a sprint, to do a 5k and not huff and puff was heavenly, this is the way to do it :) I will like to return to this course to really run a 5k since it is nice and flat and scenic, no crowd support but not really needed.

With all the back and forth I did about 4.5 miles, I also went back to bring in the last walker, just because I had so much energy, it was a great time a nd I was very proud of all the ladies, 100+ ladies started and about 40+ did the race, not that we had so many dropouts, with this being Sunday and a 9am people had to go to church the only reason am able to make it is this is Communion Sunday and we go to the evening service for communion.

Have a great week

Happy Valentine Weekend.

Saturday(Valentine Day): With the snow and wind chill dropping the temperature to the negative, I decided I wasn't bada$$ enough nor do I think any race or run was worth me being out in those conditions, I spend an enjoyable day with James, only problem was house was not stuck for us to be in all day so it was interesting coming up with things to eat since neither really wanted to cook. In order not to call the day a total waste did a nice high intensity spin.

Sunday: Schedule calls for 16miles and I really didn't wake up early enough to get it all in before church but still decided to do what I can, started out walking at 4.0mph/2% grade and just add miles till I was walking about 4.5 mph/2% grade, this was my walking cutoff then I switch to running at 5.0mph unless the treadmill will not go past 4.9mph/2% grade, so stayed there for the first round. The treadmill reset at 99:59 so stop it at 99:25 after 8.5miles for a 13:15 pace, yes slower than am suppose to run but I really want to build the walking muscles, seem to be helping keep me injury free.

For the 2nd round since I know I was press for time I decided to crank the pace up a bit for a faster pace with lower miles, ended up with 5 miles in 53:27 for a 10:41 pace, the legs felt pretty good and the last push of 0.2 at 7mph/2% at the end really task the endurance system but was able to talk myself to a strong finish.
Not 16miles @ 5.1mph that the schedule called for but I am quite happy with what I did.

While running this morning watch Generation Iron on Netflix, I love the bodybuilding world as much as I love the running world, actually was into lifting way before running and attending the Arnold Classic has been a yearly event since 2008 with the kids. The expo is always a lot of fun with unbelievable amount of giveway. I know there is always the debate about steroid use but in the running world there is also doping so no sport is really clean since everyone is looking for an edge and there is so much  money and endorsement on the line.

Some yoga tonight to stretch things out, Little Rock is fast approaching I feel good about it and Lent starts this week.

With all the ice and snow, I have basically stayed on the treadmill,  even for me this is a lot, I have always been able to get the long runs done outdoors and the hit and run death of a local runner in the next city on Saturday just makes this the right decision for now.

Heard back from the HR guy, he will bring it up in their review mtg next month, he wasn't aware that the result are readily available and can be use as prove for repayment. It will be so nice if they start covering race fee.

Saturday: 11.2 miles
Sunday: Cathe Plyo 1, had no issue, was worried I won't be able to do this barefooted.
Monday:Cathe RWH Upper Body circuit + 7 miles easy
Tuesday: Cathe RWH Lower Body Circuit + 3x2miles/800m recovery

Booking is all done for Little Rock Marathon except for the Sunday night that I added, same hotel I booked for Friday - Sunday is now coming up double the price. 

Thinking of registering for the Hall of Fame Half Marathon, as a way to keep running after Paris since I still have Flying Pig to do and 2 of my favorite running group BGR Cleveland and TORN are using it for the spring race. Also thinking of RNR New Orleans 2016, great price right now at $50