Artichoke's Running Blog (Ken Spence)

5:00 a..m at gym for 40 minutes.  20/20 elliptical and upright cycling.

6:20 p.m.  5 mile run to mouth of Middle Canyon and back via Skyline.  A bit sluggish with a bit of a start of a chest cold.  Light rain along with some thunder and lightning.  

5:00 a.m.  40 minutes at gym with Sharon.  20 minutes elliptical, 20 minutes upright cycling.

6:00 p.m.  5 miles in 47:17.  Easy running along Skyline to the gate and back.  A few short surges to tempo pace coming back.  Wheezing a bit in my breathing.  Just a bit of congestion.

5:00 a.m. 40 minutes at the gym for 20/20 elliptical/upright cycling.

6:10 p.m. 5 TM miles at the gym.  Wimped in the rain and wind.  Progression run from 10:00 to about 8:20 pace.  Still wheezing a bit. 

5:00 a.m. 40 minutes at the gym with Sharon.  20/20 elliptical/upright cycling.

6:40 p.m.  4 TM miles at the gym.  Mostly very easy.   Pick ups the last 1.5 miles. 

5:00 a.m.  3 easy TM miles at the gym.  The gym was dead this morning except for the spin class, which was packed.

7:45 a.m.  Gold's Gym 3 x 15 x 6 machines, light weights, upper body.

11:30 a.m.  8 mile tempo run w/ Tina in 1:09:48.  8:43 average pace.  Planned on 10 or maybe 12, but my cough is getting worse.  Sore hip not much of a problem.  30 mile week.