Am trying to keep the same Runerval workout for at least 3 weeks just to work towards speed improvement, am probably not going to be 100% ready for New Orleans since am doing fun hard works but not necessarily going long, with the next race being a marathon and not a 5k or 10 k it may not be the best of ideas but training through the winter requires fun to combat all the dull dreary days.

After Cathe Low Impact Hiit, I did the 2nd scrambled which mixes LIH #2 1st part and the LIH #1 2nd part, it really is fun to do it this way, I do think I am beginning to hate dixie cups, what torturous little demons.

For Runerval today, repeat of 1.0 with team Clydesdale, doing intervals 1, 2 & 4 @ 5k pace (7mph) and 3 @ base pace (5.5mph) this was a hill workout , goal was to reduce the time I stay below 5.5mph, today wasn't too bad, form was good, last interval was a struggle but doable. Last week's total mileage was 3.29 (av g pace 10:38) this week 3.34 (avg pace 10:29) so moving in the right direction. I have no intention at this point to run faster than 7mph, I will just be pushing to improve time at base pace, max base pace for training is 5.8mph so I have plenty of run to grow.


One of my Facebook memory was a picture I took when I went to Houston in 2012 for the marathon and got a chance to watch the Olympic qualifying race, this was my first out of state race and I think it still remains one of my favorite, the finish was just so well done you feel like a rock star. I still have my Brooks Cowboy hat, too special not to keep.

My brain wouldn't shutdown so I couldn't sleep and I was so cold despite how many layers of clothes I had on, this led to sleeping in late. I had an easy run and Cathe Low Impact hiit on the schedule for today, I decided that I will get more bang from LIH than an easy run. I did the LIH scrambled which I like since it mixes up both 1 & 2, since I have been doing this DVDs for almost a year now need to start mixing things up to keep fresh.

Crazy temps here went from 52 degrees on Saturday to 12 degrees today, with some very bitter wind and that is suppose to get worse tomorrow.