Artichoke's Running Blog (Ken Spence)

Bagged AM workout.  Had to go in to work an hour early today.

6:10 p.m.  5 miles on the Westland route, up to SR36 and down along the old abandoned airport runway to C&G Construction, then back home via the high school.  Fairly easy in the heat.  46:43.  Knee bugging me some the first couple of miles, but it loosened up. 

5:00 a.m.  20/20 elliptical/cycling workout.

6:15 p.m.  5 mile run in 46:18 to mouth of Middle Canyon and back.

5:00 a.m.  25 minutes upper body weight reps 3 x 15 x 6 machines, then 20 minutes recumbent cycling.

6:00 p.m.  5 mile run on standard Skyline route and back on Upland loop. Cooler temperatures.  47:10 easy. Knee not feeling that strong tonight.

5:00 a.m.  Gold's Gym 40 minutes.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles in 46:13 along the 150 W. alley route to 600 North and over to Coleman, then uphill for 2 miles to La Frontera and home. 

5:00 a.m.  4 easy miles on the Skyline route to the end of the asphalt and back.  Knee felt amazingly decent after bugging me some this week.  Saw Liz at about 2.5 miles.  She was celebrating last day of school and very early morning runs until after summer break.

8:00 a.m. 6+ miles with Tina in 53:00,8:43 AP. Didn't push it much. Thurm had some troubles with his cold and dropped back. Splits:8:50, 8:47, 8:21, 8:22, 8:22, 9:19.

9:00 a.m. Gold's Gym. 3 x15 x 6 machines, upper body. 10 minutes recumbent cycling.