Oh the pain from yesterday's workout upon waking, that overhead stretch reminded me right away what I did yesterday, I just love the Cathe Ripped with Hiit series, I know I have probably said this dozens of times. My chest is the worst , but no wonder based on what we had to do
3x12reps using 20-30# bench press +15 pushups for finishers
3x12 reps using 20-25# incline bench + 15 triceps pushups for finisher
3x12 reps using 15# flye + 15 decline pushups for finisher

Today was plyo #1 + abs #2



This is hard but doable just when you think you are ready to quit, it is time to move on to another torture routine and you hold on again. Abs #2 is weighted feels easier than #1 but then to bite later, my oblique are seriously talking to me.

Probably wasn't the best of idea to do plyo before my tempo run but I felt it was a good way to really warmup the body and also push a bit to runi on  tired legs. I dd skip the 1 mile warmup felt warmed p enough.

6 miles @ HM was slightly off pace, suppose to run 9:28 did 947 instead but still happy with it, only got in 6 mins of cool down since I was running late for work.

Life is good.

Now down to the single digit with the Paris Runcation, still so much to do even thou looks like I have been planning since December.

Saturday:
Got in 8 miles with Shelby at Egbert, somehow this felt very hard, I forgot my garmin haven't done that in a long time so went with Shelby's data, I try to stick with the goal of always finishing hard, it felt good push that pace for the last 800meters even thou we were very tired.

Got back home in time to bleach my hair and start cooking for our early Easter dinner with my sister and her family. It was always nice to see them and I love the baby, always amaze how many times he can call Auntie in an hour. We had a great dinner but I had to kick them out early so I can have a quick nap before heading to work at 8pm was suppose to be 7pm but they left around 545pm.

Working 8pm to 7am was interesting, hard just staying awake but we always have to be mentally alert since we are running chemical reactions it felt good to be back in the field, but once in a blue moon is good enough.

Sunday:
Got back home after the night shift, made breakfast for my son since he had to get on the bus back to college, I still continue to say this is the best $90 spent, got in there promptly, headed off to church after dropping him off for Palm Sunday service. Got into bed right after church for a 3hr power nap before heading out for some shopping and  a visit to a field that lost his mother. Quickie easy stretch yoga that really doesn't count.

Monday:
Need the extra sleep so got up later than usual but was still able to get in Cathe Ripped with HIIT Plyo #2 + Bonus Abs #2, great way to start the week even thou it is still cold here. Come on SPRING.

Holy Moly am I sore, my back, chest, triceps, hell every where from my waist up. I went pretty on KCM's workout yesterday using 25# weights and even the 35 pounder for most of the workout, only shoulder did I drop down to 12# since my right shoulder is still tender.

Today started out with Cahe RWH Plyo #1for some reason it was harder today than I remember, the treadmill is still playing nice so I was able to get in the required run although a bit short.

0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline
0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline 0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline  0.3 @ 6.2mph 2% incline
0.2@ 7.0mph 2% incline

Ended up with 7 miles with an avg pace of 10.55, form was much better on the treadmill and legs felt fine.
Was short 0.5 miles since schedule called for 6x1mile interval but I think the plyo more than made up for the rest.

So all signed up fro Buzzard 25k and it looks like the conditions are not going to be the best, but that to me is the fun of trail racing.

Had the alarm turned off by accident, but woke up bright and ready to go at 5:20am, did the usual and headed to the basement to get my workout in. Legs felt good and I feel great, got in 5 easy miles @5.0-5.1 mph/2% while watching the rest of the 14 blades movie on netflix, afterwards try Cathe Ripped with Hiit Plyo #2 for the first time, this was very enjoyable it uses a step  and got the heart rate up there, the moves weren't killer but the legs were loaded, finish off with a nice yoga stretch from you tube.     

As usual went to the market district supermarket for the 6 for $6, nice selection of wine tonight but no clear favorite