Thursday is  a mental challenge now that the plan calls for tempo runs, I made the decision to keep tempo runs on the treadmill for now just because I can control the speed better to see how I am really doing and also because it is just not fun going round and round in the neighborhood although I am okay with it for easy and speed workouts.

Today the plan called for 4 miles at 10k pace after a 1mile warmup at recovery pace, I did some hip stretch to open things up, actually did a modified Drop two Sizes RAMP workout, body felt good only trouble spot is bottom of left foot but been there a while.

Warmup went fine, reset the treadmill and started the tempo run I gave myself permission to move the pace around to get the 4 miles in, instead of running at 10k pace then stopping to regroup. Varying the pace worked out pretty good, went between 6.4 - 7.0 with a 2% grade, finish of with an average pace of 9:10 which was faster than the 3 miles I did last week at 9:15 and I felt much better doing this today.

For the 1 mile cool down, I varied the speed between 4.8 -5.5mph and the incline 2-6%, this was a nice way to finish off the run.

Back to the Tabata for my finisher and today was 4 rounds - jump rope, battle rope, Kettlebell and ugi ball, switch jump rope today to a lighter one my shoulders were killing me. Am really enjoying this.

While running watched the documentary about the Life of Marco Pantani, what an incredible talent and what a waste of a life but sometimes I wonder if the sport is to blame, last week I watched Champs which show cased the life of Holyfield, Tyson and Hopkins , their current situation after being one of the greatest. The sport of running which use to be somewhat clean now seem to be turning up quite a bit of doping elites also. Both are available on Netflix.

Have a terrible cold not even sure if it allergies, mold from all the rain or just summer cold, stuffed up and can't stop sneezing.

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.

I can't imagine being an after work/evening runner, I went to bed thinking about my 10 mile tempo run today and upon waiting that was one of the first few things that came to mind, which means I will obsess about it all day and today's weather just makes an outdoor run impossible at least for me any way, 11 degrees with a feel like temperature of -24 degrees due to the brutal wind.

This morning was the 1st of the 10 miles tempo run, I worry so much about hitting the pace but not sure why nothing is edge in stone. Had to make myself get out of bed on time, it was really hard especially when James rolled over with a warm body, all I wanted to do was snuggle up and go back to sleep, but got up I did. I felt good, no aches or pain, well except for the shoulder.

Mixed up a bottle of Accelerate Hydro before heading to the basement, did a 1 mile warmup walking, then 7 miles @ 6mph/2% cleared the treadmill since it stops when the time gets to 99.99, this was a really brief stop, no lingering then for the last 3 miles started at 6.1 and finish at 6.5mph/2% then to finish watching the movie I was watching on Netflix, a Chinese movie called Masquerade which there is an American version with Kevin Kline called Dave, very good and interesting to see how each plot were similar, King/ President both ruthless and uncaring for the people.

This was after the run, even thou I don't look very sweaty, am actually quite soak.

Shelby and I cancelled the after work run, just to cold and not worth the risk of a frost bite. Really hoping, I can get in the 16 miler for Saturday outdoor and the weather cooperate, Sunday is very cold but hoping Saturday the wind dies down.

No update on the shoe saga