Butt so much better, still not 100% sure what is going on.

Yesterday, in  an effort to focus on the butt, did works that targeted it, I think it helped. Physique 57 Express workout, there is a great butt/seat workout that targeted everything, then yoga for butt with Adrienne on You tube and to stay true to what I planned did a quick 30mins yin yoga also found on You tube.

Surprise on how cold it got, enough for the cold warming from the nursery regarding bringing plants indoors.

Today:
Divine intervention this morning, as I stood in my closet trying to decide whether to wear long pant (outdoors) or short (treadmill) we lost power, mind you there is no rain or storm or anything just no power, so decision made outdoor run it was, since it is only 45 degrees and I can hear the wind howling, put on long pant & top and headed to the garage to get my shoes, well, power came back ON, oh well outdoor it still is. It takes so much longer for me to get running when I have to go outdoors.

It was cold, initially only had long pant and sleeve but went back and put on a windbreaker, hat and gloves, didn't overheat during my run, got in 6 miles with 6x90sec of sprint sprinkled in on the second loop. I have a nice 3 mile loop that I did twice going clockwise and counter clockwise. I am trying to stay at the top end of my base pace instead of what I have been doing which was hanging at the low end, I am not going to get faster doing that. The run felt pretty good and I should be more comfortable at me if I still to pushing towards the high end.

Recovery Week

Thursday and  I am back to 100%, had my first run since the race today and also made it an outdoor one, got in 3 miles around the neighborhood trying out my new scott running shoe, even thou it is 1 size larger is it  a tight fit so will be ok for run run but not for long ones without ending up with a blister.

Took Monday as a complete rest day, since the ankle was a complete mess, the blister was fine once I popped it and applied some oil to it. The ankle complete tape up with duct tape (love this thing) and interchange applying heat and cold.

Tuesday went to the rec center and got in a nice swim and that felt really good still not making any progress on the swim but I love being in the water so will just continue to get comfortable with it for now should click eventually.

Wednesday with the ankle feeling so much better and I needing a decent workout, got in a trainer road ride West Vidette which is 1x45m aerobic endurance interval ranging from 50-80%FTP



Afterwards did RKS#10 including cooldown for 34mins then ended up at the pool for a quick 20mins water play.

The rest of today's workout include Barry's Bootcamp Mission Specialist Upper Body Advanced-12mins this was a complete mistake since my arms were still quite fatique from yesterday's workout. After work got in a 20mins bike ride outside, beautiful perfect night for it.

Tempo run today on the treadmill, after doing my dynamic flexibility

1 mile warmup at recovery pace
1 mile @ HM pace then I stopped since I needed to stretch my leg out.
3miles @ HM pace
1 mile cool down @ recovery pace

10 mins abs from exercise TV

After a very stressful day at work yesterday, a run was much needed when I got back home, so did a quick change and went for a 4 miles out and back in the neighbourhood, I had dinner in the oven and it was just about done when I got back. I bought the cw-x pro fit short from Feet Fleet at the Akron Marathon expo and after using it for 2 outdoor runs, I really like the feeel of it while running and the pain in my left butt is significantly reduced.

Tired this morning, so woke up late and only got in a partial workout

AM-Treadmill
Dynamic Flexibility

1 mile run - recovery pace (5.2mph-11.34)
3x400 meters(7.5mph -8:03) with 3 mins rest recovery pace
0.520 miles - 5:01
0.531 miles - 5:01
0.553 miles - 5.01
stetch

PM-Outdoor - use the Interval function on the Garmin and it made it very easy, goal was 8:03 pace, I just ran without really looking at the Garmin
0.77 mile (10:02 pace)
2x400meterwith 3 mins rest
0.25(8:18 pace) 3 mins recovery (11:20 pace)
0.25(7:52 pace) 3 mins recovery (10:50 pace)
1.27 miles back home (10:15 pace)

I guess it wasn't bad for a first outdoor speed workout, use the cul-de-sac by my house, it is slightly hilly and a almost perfect quarter mile and the Garmin function worked great just had to listen for the sound to change speed no excessive thinking involve.

Denis Austin 12 mins yoga stretch

1st outdoor run of the year

Eventually, convince myself to run outdoor today, not sure why I have been reluctant to go outside none the less the run was great with a temperature of 27 and snowflakes falling all around me. The run went better than expected and even thou I have on the treadmill for the past couple of weeks, my legs felt were wonderful and my aerobic capacity and pace seems to have improved significantly. 3.6miles Average pace: 9:43 Average HR: 156 Slightly faster than base pace.

Did 20 mins on the Spin bike as warm up and finish off with 25 mins of Namaste Yoga.