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

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

With everyone in the office sick again, I guess is time to get back on the Vitamin C, never understand why people don't stay home when they are hacking out a lung and sneezing all over the place.

Felt great upon waking this morning and decided against doing the warmup using one from Cathe RWH, just went straight to the treadmill and did a walking 800m warmup before starting the required 2x3miles strength workout @ 6mph/2% with the 800m @4mph/2% recovery, body felt pretty good during this run. Ended up with 8 miles.

After the run, had a little bit of time so got in the Back segment of Cathe RWH Lift it Hiit, love this, 3 rounds of 3 different workouts with 12 reps each and a 2 round finisher after each round, love that it is slow enough to lift heavy, use a 35# dumbbell, 30# barbell and the grey band.

After work met up with Shelby for some quick miles around Cuyahoga Falls, this was a challenge but not with the legs, looks like we are slowly getting some longer days, since we had daylight for most of our run. We got in 4 miles.



Still do  not have  a decent shoe for long runs, switch to the Hoka Kailua today and the back of the right foot is running, but it felt better than the Bondi. Little Rock marathon is around the corner and no shoe, I hate that the upgraded Puma and Brooks just does not work for me anymore.

The accelerate Hydro is working pretty good for before/during and after, no issue with my recovery at all or doing back to back training, the Hanson program is also keeping me injury free, although I ma concern that I haven't really gotten in a good 16miles, the last one is this weekend and I will be trying my best to get it in properly, mother nature permitting.

Oh registered my husband and I for the Paris Marathon Breakfast Run, this a shakeout 5k, not bad for 7 euro I guess

Cheap Sport

With cooler temperature this week, sleeping in has been quite welcoming, for some unknown reason I woke up at about 3am but was able to go right back to sleep the next time I wole up realize it was after 6am my alarm was set for 4:30am I think so either I didn't set it or I turned it off without knowing when it went off.

I spent about 5 mins debating whether to get up and workout or do it after work in the end decided to get a quick workout in before going to work just because after work may be hectic, have to get my son to band practice by 6pm and also finish packing for my husband who is going out of the country tomorrow.

Got up and got in a quick 5k in and then had to speed dress for work so as not to miss my bus. Glad I got it done, if time permits after work I'll do the strength workout if not move it to tomorrow.

I realize today that my indoor running shoe now has over 700miles on it but there is actually no wear at the the bottom which is the first time this has happened normally there is severe wear to the outer part of the heel, current shoe is Adidas Response 16 now they are up to 19, I feel like my form has greatly improve and I am not dragging my left leg as I was going mainly due to injury.

The outdoor shoe, which is a Newton has over 400 miles and also need replacing soon since I am not sure I want to run the Akron Marathon in it but I really can't afford another Newton right now so I need to decide soon which shoe to get so I can get some runs in them before the marathon and then am probbaly goign to need another on to have to get another one to run the Houston Marathon in.

The trail shoe both Adidas are still low mileage but mileage add up on them fast since most trail run are 2-4 hours and with the plan of doing a 50 miler next year, may have to add one more to the mix.

Yes, this is really a cheap sport, with the shoes, entry fees and training fluid but I really can't imagine spending my money another way.

Hill Training

Today goal was learning to walk fast up a hill and then get back to running immediately when off the hill. I do this on the treadmill because it works better for me, so adjusting the incline from 5% - 12% walking as fast as I can then 5x1 mins sprints @ 10k pace with 30sec recovery are sprinkled in, at about the 40 mins mark finish with 5x2 mins sprints @ 10k pace with 30secs recovery, then finish walking at 5% to get to 4 miles.
After the walk did the second half of Cathe STS Chest, Shoulders & Biceps.

The one thing I am beginning to wonder about is how expensive running higher miles are going to get, by my calculation my shoe that is only less than 3 months have over 200 miles already so I will need to start rotating with another pair soon, so by the time my marathon rolls around in May, I will be on my third pair of shoe. Looks like having  a shoe sponsor will be great but I do notice that my form is probably getting better because upon inspecting my shoe today after 200 miles there is no wear at the bottom, normally I have a wear at the outer edge of both shoe by the second week.

Started Cathe STS this week and I have to say my muscles are loving the return to weigh lifting, the biggest surprise though was how much DOMS I got from the leg workout, I discovered muscles I never knew I had.

Old School Kicks

Runner Matt over at the Dump Runners Club mention this shoes in episode 179 of the podcast and so I went over to Vitruvian to check them out. I have extremely flat feet so I was excited to try out symmetry II and for the sale price of $25 and free shipping what's not to like. I ordered the shoe on Friday after 6pm, got confirmation Saturday and shoe arrived Monday, ran in them Tuesday and today and so far likely them.

They do run small so I went one size higher as indicated on the website but I think I should have gone 1.5size higher, in other running shoes I go one size higher already, they still fit fine but I am not sure if it will be okay after a long run since my feet tend to swell so I may order another one 1.5 higher. The fit was better today with a different type of sock.

Yesterday's workout was Insanity Power and Resistance + 90 mins of Yoga

Today: 3 miles base pace + Insanity Cardio Abs