welcome back, 7.0

This week I am meeting my goals without too much effort. It has really helped that Kara has been sleeping later so I can get in a full workout in the morning before both kids are up or need me. The hardest thing for me is going to be getting in the bike. I am not a fan and riding on the stationary bike is dreadful! My dad has one of the espresso bikes that has a computer screen and course like you are going against people and I really still dread every minute I'm on it! I am going to borrow a trainer and bike and try that out but I can't picture liking it without seeing any stats. At least on the treadmill I can try to beat my pace from the day before or do more mileage. Yikes on the bike!

My speed is slowly coming back! And I feel good. On Monday I had a great run after the day off on Sunday - probably the fastest I've ran in a while with some 7.0 speed thrown in there (treadmill). Tuesday I was able to get in 7 miles in the morning with 4 intervals of half mile fast - averaged 7.0 as my fast which is big! I haven't hit the 7s in such a long time. I did an easy quarter mile between them and for the last two I made them 3/4 mile. They felt good. I did an extra mile in the afternoon. Yesterday I did a tempo run around 6.7 (9 min mile speed). We're getting there! I also biked today so my legs feel like mush. I only did 5.2 miles on the bike. I stink at it. Sat long run and Sun off. I'm not fitting in much lifting or yoga/stretching so that is the next goal.

Monday - Kettleballs + 4 miles
Tuesday - Run 8 miles - interval training
Wednesday- Swim 2500 yds + abs
Thursday - run 7 miles - tempo (5 miles) + 1 mile w/ stroller, 5.23 biked (27 min)
Friday plan - swim 1600 yds + do some abs or strength
Saturday - long run
Sunday - off

My hardest thing is getting up for swimming lately - it is hard then getting motivated to go run on Saturday morning after getting up early on Friday. Might have to switch off to Saturday and long run to Sun or off day to Mon.

Taking the lead from Heather over at HEAB, I made my coconut into coconut butter by putting it in the food processor for a while, then added melted chocolate chips. That was good. Then I decided to add almond butter, hemp seeds and flax seeds. Move over Naturally Nutty - I don't need you! This is a nice spread full of good stuff.