I didn't want to get out of bed today, okay got up use bathroom and promptly got back under the covers, I think I was in sympathy with those having the blizzard. Funny part was I couldn't fall back asleep since my brain kept on screaming get up and go run. I just didn't feel like another cold long run.

I did eventually put on my big girl panty, after a trip to the post office finally made it to South Chargrin around noon to get my run in. Suppose to do 16, promise myself to just go our for 6 and call it done, it was cold and windy but it could be worse.

I felt pretty good on the run nothing hurts despite the 2 days of run/walk that was added this week, but I wasn't in my happy place, was concern about falling in some of the places and the wind was brutal in some area. South Chagrin is another great location to run just the right amount of hills sprinkle in and you can run for ever, saw a couple of walkers and only 1 other runner on my way back but since am running so late that is not a surprise.

When I got to mile 3, this was the flat straight portion so decided to go for another half a mile to make it 7 but then I got in my groove and then just decided to go for 4 to make it 8, no couldn't convince my legs to make it 5, I think they turn around on their own instead of letting me make that decision. This turn out to be a  nice progressive run but was happy to be done and back in my warm car.

May go out running tomorrow to celebrate a running friend's birthday

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Calories
1	12:01	12:01	11:56	1.00	74	16	12:01	11:56	9:59	121
2	11:18	23:19	11:11	1.00	31	--	11:18	11:11	9:32	131
3	12:03	35:22	12:03	1.00	155	8	12:03	12:03	9:27	120
4	9:51.5	45:13	9:49	1.00	--	142	9:51	9:49	8:50	132
5	11:48	57:01	11:44	1.00	128	--	11:48	11:44	9:12	129
6	10:10	1:07:11	10:07	1.00	16	157	10:10	10:07	8:48	131
7	9:49.4	1:17:01	9:41	1.00	13	29	9:49	9:41	8:34	128
8	9:46.3	1:26:47	9:41	1.00	27	97	9:46	9:41	8:36	130
9	0:03.4	1:26:50	0:02	0.01	--	--	11:06	6:30	9:09	0
Summary	1:26:50	1:26:50	1:26:14	8.01	445	450	10:51	10:46	7:17	1,022

Oh what Tough Love

Woke up this am a little unmotivated, it was cold out although we didn't get the big Nemo storm, the plan was a long run (although Coach only had a 45mins run in the Spinerval Super6), since I am not training for anything I use that term loosely and then Spinerval 13.0 Tough Love. Why is it called Tough Love because it is 3 hours of pure torture on the trainer, although time did fly this time around.

Since I was feeling very motivated, decided to hang out with Black Girls Run South East Cleveland group who were meeting at 9am, my other problem was that I had a 11:30am dentist appointment so I couldn't meet up with the forget the PR group for hill repeats. BGR SE was meeting at Garfield Park and that was only 20mins from my house, so I figure I should be able to get in at least 6miles it was better than nothing. It was cold, temps was 26degrees but no wind so that made it quite bearable.

Even though Garfield Park is about 20mins from I have never been there, it is actually a great place to run, there is also a Nature Center with indoor restroom. We were going to be running on the multi purpose trail which was 2 miles long and has a nice hill regardless of which direction you go so I guess no cheating.

Got in 7 miles with my ladies before having to run home, shower change and head to the dentist.The Brooks Green Silence did great in the snow and ice without the yak-trax attached, didn't have to slow down or walk even thou the trail was a bit icy.



Got back from the dentist after a quick stop for pho then came home rested while seeing what is going on in the world around me, or in other words procrastinating, well about 5pm knew I had to go get it done so off I went to the basement, pop in the DVD(Spinerval 13.0-Tough Love) and we are off. Still new at  this biking thing and my pace sucks but this was one of my fastest ride so fare so excited about that, had to make 2 stops to start dinner and also refuel, drank a lot of water during this ride. Not sure if I will can call it fun but time did fly, hate the 20mins and 30mins segments.



Now drinking some Endurox R4 Vanilla, this taste really good for recovery.

Mcmillian 4minsON/2minsOFF

In December, I decided to invest in the McMillian PRO features since the calculator is something I use year round and I appreciate the fact that it free to the public. Part of the PRO feature are free treadmill workout, did my first suggested workout today with the paces calculated based on the fact that I am trying to improve my marathon time form 4:29 to 4:00, the workout was hard but it was doable, really look forward to doing multiple rounds of this workout. After the run did Xfactor yoga to get a much needed stretch.

10 mins warmup

Set 1: 4 minutes at easy run pace then   5.5 - 5.9mph
recovery jog pace for 2-minutes 5.0 -5.4mph

Set 2: 4 minutes at steady state run pace then 6.1 - 6.4mph
recovery jog pace for 2-minutes

Set 3: 4 minutes at tempo run pace then 6.4 - 6.6mph
recovery jog pace for 2-minutes

Set 4: 4 minutes at tempo interval pace then 6.5 - 6.7mph
recovery jog pace for 2-minutes

Set 5: 4 minutes cruise interval pace then 6.6 - 6.8mph
recovery jog pace for 2-minutes

The Garmin data is here

First 2013 Run

Really wanted to get this done outside but with the rain and cold wind just decided it wasn't worst getting sick over, so took this to the treadmill while watching the ocean. Legs felt pretty good and wonderful, it felt great to push the pace again using Itread 14, incline 2-12% with speed 4-7mph. After the 40 mins run, got in 30mins of cycling using the Octane Fitness xride it was fun and challenge.

Great way to start back running, still haven't decided which races for the first half of the year.

Hazard and Beauty of Predawn Running

 I try to get outdoors at least 3x during the week if my schedule and my running buddy's schedule align, we have about 4 different route we can go. having been running predawn outdoor now for almost 3 months, I have come to realize the following even thou I am aware of people or cars around me I have limited fear of being abducted, kidnapped or being hit by a car but my 2 biggest concern being run down by a deer or sprayed by a skunk and I guess a close 3rd will be a dog attack.
The deers either come out of no where going at full speed to close the road or in a group slowly cross the road and never seem to be in a hurry regardless of how much noise we make. I prefer the slow crossing one since there is no chance of being knock down just have to wait them out.
Oh the skunk, the good thing is that you can smell them from a mile away now you just have to keep looking for them, hoping you see them before they see you so far being lucky. I wonder if the tomato juice really work to remove the odor hopefully I never get to find out.
With dogs even thou my area is pretty good about the electronic fence, you just never know if the dog will stop or go through. What I have noticed so far, dogs that are great for running tend to go through since they want to go running, dogs that are great for security tend to go through since they think you are invading their space and lazy dogs bark and ignore you. I just never understand why most owner put their dog out at 5am and go back to sleep just about all of them bark none stop every time a runner goes by.

The beauty of predawn running especially at this time is the musical chirping from the birds and the sunrise, there is also something about the stillness of the day just before all hell break lose and the school bus start rolling.

Got in 8 beauty miles today with 1 fast deer encounter and a lazy dog, musical chorus from the birds, priceless.