Age is just a number.

PM-5 miles easy this afternoon to un-wind a bit and work out some things on my mind. 

AM-5 miles easy-medium pace.  (7:10 avg). 7th/Ft Union route.

 Got my warm up today doing the usual routine of bringing the laundry up and down the stairs and then vacuuming them. Stretching was courteous of picking up Aaron's room of course.   This is part of the usual daily routine along with other stuff. And yup, you guessed it I'm a stay at home Dad. Which by the way doesn't sit well with some people in our world but who cares what they think... Definitely not not us:)  In my down time I take an anatomy and math course online.  Kim and I have decided that this is really the best thing for the family because I'm there for the boys and to help them with their homework after school and she also despises laundry and housework..  I don't mind it however because I'm a fanatic when it comes to clean and orderly surroundings.  You can thank my parents for that, they keep an absolutely immaculate home.

PM-5 miles on the parkway. No watch but around 7ish pace after warm up.

AM-7 miles easy. Ft Union/13th east.  No watch.  May do some speed work later this evening.

PM-4 miles on the mill. (31:45)  Sciatic nerve was flaring up again so I kept it pretty easy.

AM-6 miles with 30/30s at roughly mile race effort. (40:16) total time. 8600s/13th east up and down.

 Felt good this morning and confirms that I need to stay off the mill. For some weird reason treadmill running lately really messes with my SI joint and sciatic nerve.  I'm not a kinesiologist so I won't even speculate as to why.

PM-4 miles on 7th. (29:21)

AM-5 miles easy recovery at 7:28-8:04. Last 3 were in the 7:30s.  7th/Out/back.

PM-10 miles with hills. Untimed. Just ran as I felt which was better than earlier. Ft Union/Sandy Bench.  Time to fill in the rest of November's logbook.

AM-4.5 miles easy. Ft Union/7th route. Slow but healthy which is a plus this time of year.. Grateful for that.

PM-6 miles. (43:05) 1% incl. TM.

Focusing more on turn over today which I was noticing the other day going down the road behind another runner ahead. Mine seemed like it was loping shuffle compared to theirs. Made a mental note to myself to work on that every day now in some form or another. As such it seemed to take some stress off of that right side on the treadmill. Overstriding and not lifting the knees has long been a lazy form issue of mine..

AM-12 miles with 8 miles at 6:18-7/min/mile. Leg and upper body weights, then back for more with a 4 mile progressive at 6:10, 5:52, 5:45, 5:37./ TM. .5-1% incline. Solid.. However it was fairly tough because of the weights and the overall intensity for the week has been up including the back to hard workouts on Wed and Thurs.