my exercise

morning I did 5 x 10 sec hill bursts and 1 400 at 1:29.  In the evening I rode the exercise bike for 40 minutes(14 miles).

Early morning exercise bike

early morning exercise bike

I ran for 52 minutes and then did an extra 4 with Andrew later.

If did 3x 25 pushups and 25 crucnches, 25 back extenders, and 65 sit-ups.

I ran2 miles for warm-up.  Then I did an 800 in 3:17 and 2 400's in 1:35.  It was hot and I was tired.

I did 50 pushups and 60 situps.  This was a slight taper since next Wednesday is a PT test.

40 pushups 50 situps

mini-taper since PT test on wednesday

I maxed the PT test.  I did 65 push-ups, 70 sit-ups, and ran the 2 mile with 8 seconds to spare for my age group.  Iw asn't sure if I was ready as I have never been able to lose the weight I gained over the holidays.  I had to push hard on the last quarter mile so I was close to tossing my bucket when I finished.

I took Andrwe to Point Defiance to run with team mates.  I ran the trails for 56 minutes.  I do not know how far I ran but it was around 6 miles.  I was pretty tired because I had worked at the parks appreciate day for almost 1.5 hours before going running.

3 sets of 20 pushups

2 sets of 25 crunches

1 set of 25 back extenders

35 minutes, 6 x 10 sec hill, 2 min fartlek

sick and didn't work out Tuesday through Thursday.

Friday ran in Cle Elum.  was really windy.  Ran for 45 minutes.  still feeling the affects of the illness.  ran for 45 minutes.

3 sets of 20 pushups

2 sets of 25 crunches

1 set of 25 back extenders

32 min run with 8 x 1 minute fartlek

45 minutes on bike

35 minutes

4x 800:  3:34, 3:39, 3:28, 3:27

25 minutes on the bike.  really busy.  not much time.

47 minutes early in the morning.  busy day

3 sets of 20 pushups

2 sets of 25 crunches

1 set of 25 back extenders

34 minutes, 8 x 10 sec hills, 1 2.5 minute fartlek

40 minutes

3 sets of 20 pushups

2 sets of 25 crunches

1 set of 25 beck extenders

35:30,  8 x 400  1:45, 1:44, 1:46, 1:44, 1:44, 1:44, 1:45, 1:36

1:15 rest (jog/walk combo)

I am training for the Sound to Narrows 5K.  The last two years in a row I ran 23:15.  I would like to break 23 minutes this time around.

57 minutes

at 46 minutes i got on the track and ran a 4:10 800 meters.  I ran down the hill towards Steilacoom and then did the monster hill on the trail.  First time this year on that hill.  I need more hill running for the Sound to Narrows.

36 minutes 3 x 2 min hill and 3 minute fartlek

prior to run 3 sets of 20 pushups and sets of 25  crunches/back extenders

total running time 36 minutes

45 minutes on stationary bike

track...total time 36 minutes inlcuding warm up and cool down

1200 5:16

800 3:28

400 1:32

400 1:34

stationary bike for 30 minutes

55 minutes running in really hot weather with a semi full stomach...ran really slow

the usual 3 sets of 20 pushups and 3 sets of 25 crunches, back extenders crunches

36:30 total running 3 x 2 min hills and 5 minute fartlek

40 minutes stationary bike

36 minutes total

1600 7:11

1200 5:17

400 1:39

really not sure on the distance

ran 65:30 minutes total.  down the hil towards Steilacoom and then up through the monster hill on the trail and then back.  At 46 minutes ran 2x 800 on track with 3:30 rest in between.  00s were 3:55 and 3:56.

did the usual pushups and abdominals before the run.

1 hour on the stationary bike.

3 x 20 pushups and 3x25 crunches/back extenders

4 x 2 min hill

5 min fartlek

legs are sore from extra running and biking

40 minutes on stationary bike

37:30 total running

9 x 400 in 3 minutes blocks of run/job and walk rest

1:49, 1:43, 1:43, 1:43, 1:43, 1:41, 1:41, 1:39, 1:36

felt tired initially but this ends up being the best 400 workout I avhe had in a long time!!  The goal is to break 23 minutes in the 5K on 14 June.

40 minutes on the stationary bike.

58 minutes

3 x 20 pushups; 3 x 25 (crunches, extenders,crunches)

at 47 minutes did an 800 in 3:47.

ran monster hills.

heart rate max 170 with average heart rate 151

38:30 with 22 min tempo run.

40 min on the bike

also 3 x 20 pushups and 3 x 25 crunches/back extenders/crunches

41:30

4 x 2 min hills hard.  last of hill training before STN 5K

4 min fartlek.

30 minutes bike

36:30

out and back down hill towards steilacoom.

on the way back up the hill pushed and ran in 8:30 what usually takes between 9:40 and 10:10 to run. 

Shorter than usual Satruday run.  This is my attempt to be really rfesh next Saturday.

25 minutes...slow except for 5 min fartlek.  again trying to keep my legs fresh for this Saturday.

bike

3 x 20 pushups, 3 x 25 crunches,back extenders, crunches

27 minutes

1 x 800 2:56

1 x 400 1:27

This was a blowout workout with everything else being really slow.

this race didn't go as I had hoped.  I went out faster than I ever have thinking that my training had been better.  I hadn't slept well for at least 4 nights in a row.  only 5 hours each night due to some challenges at work, family demands,  late ending to high council meeting Thursday night, and Natalie's high school graduation Friday night.   That fatigue caught up to me as we started climbing the hills.  My first miles was 6:26 but then the 2 mile split was 14:20.  I am a bit disappointed since my training really had been quite good.  I usually don't run another race during the summer but maybe I'll look for one.  Oh well. 

35 minutes...sore from the race

40 minutes on the bike

3 x 20 pushups and 3 x 25 (crunches-extenders-crunches)

36 minutes...don't remember what I did.  I think it was 12 x 200 at 48 second pace??

50 minutes at altitude in Provo.  By the end I was really struggling.

36 minutes in Park CIty.  Felt ok despite the altitude.

40 minutes on bike

3x20 pushups and 3x25 crunches-back extenders-crunches

38:15 running in Park City.

46:20 at altitude

37 minutes total

7 minutes warm-up and 20 minutes tempo run(heart rate into low 160's) followed by cool down.

40 minutes on the bike easy

also 3 x 20 pushups and 3 x 25 crunches-extenders-crunches

36 minutes total running

4 x 800... 3:31, 3:29, 3:27, and 3:25

64 minutes

3 miles at 8:30 pace...the rest slower...ran Chamber's BAy golf course path which is really hilly.

60 minutes on the bike while reading a credentials hearing transcript.

also 2 x 20 pushups and 25 crunches 25 back extenders

ran 36 minutes

6 x 2 min fartlek around 7 minute pace...slow otherwise.  distance is a guess

35 minutes on the bike

3x20 pushups 3x25 (crunches-extenders-crunches)

34 minutes...20 minutes tempo on the track... ran 7:38 pace per mile

60 minutes

pulse high 160 average 149

36 minutes

6x 2 min fartlek.

40 minutes stationary bike

3x20 pushups and 3x25 ((crunches-extenders-crunches)

38 minutes...20 minute tempo around 7:30 pace

max HR 162 with average 147

40 minutes stationary bike

55:45 minutes

I really have no clue how far I am running.  All week I have been in Fort Wainwright Alaska.  This morning I ran steady without major efforts until 40 minutes and then I ran at increasesed tempo for 5 minutes or so.  I am guessing that after a 10 minute wam-up I ran around 8:30 pace for the next 35 minutes and then cool down a bit slower.

before I ran I did 3x20 pushups and 3x25 (crunches,extenders,crunches)

40 minutes on the bike.

first time in awhile that I got 6 workouts in one week!  It is because I am away and staying in a place with less than 5 minutes commute to work.

38 minutes

8 x 1:30 fartlek at 6:30 pace.  1:30 rest in between at 12 min pace

warm up and cool down at 9 min mile pace

40 minutes on the bike using a hill routine with 1 minute hard 1 minute really easy.  Got my heart rate up more than most bike sessions despite riding less miles.

before the bike did 3 x 20 pushups and 3 x 25 (crunches-back extenders-crunches)

last run in alaska...38 minutes

after 5 minutes warm up I ran 5-4-3-2-1 minutes with 4-3-2-1 minutes rest.

I ran the tempos at about 6:30 pace and the rest pace was between 9 and 9:30.

I felt really good.

60 minutes.  About 34 minutes was at 8:30 pace and the rest was slower.

I did my routine of 3 sets of 20 pushups and 3 sets of 25 (crunches-backe xtenders-crunches).

I was really sore and tired the rest of the day.

36 minutes

ran 4 x 3 min at 7 min pace or faster. In between @ 9 min pace.

good run. getting colder.

40 minutes on the bike

3 x 20 pushups and 3 x 25 crunches,extenders crunches

33:45

ran 20 minutes temmpo on the track...ran 2.6 miles in 20 minutes and then had 1.3 total for warm up and cool down

this really wore me out.  not sure why.

35 minutes on bike

3 x 20 pushups and 3 x 25 crunches/extenders/crunches

long run...I got up just after 4 AM and went to work for 4.5 hours.  I then ran errands for a couple of hours and then went running.  I was pretty tired.

The run was at 8:30 pace for most of the time...I think.  At 39 minutes I went hard for 6 minutes and 30 seconds.  I really need to use Andrew's GPS to figure out this distance.

I was really sore after this run.

37 minutes 4 x 3 min fartlek

pushups(25,20,20) and 3 x 25 crunches, back extenders, situps

30 minutes bike

35 minutes...20 minutes tempo run.  started out at 7:30 pace but couldn't hold it.  was 15:23 at 2 miles and then really died.  the situps are getting to me as I am now doing them on and also doing the core on run days.

pushups 25,20,20.  25 crunches, 25 back extenders, 30 situps

63 minutes

pushups 25,25,20

25 crunches, 25 back extenders, and 30 situps

36 minutes

12 x 1 min fartlek.  First 6 at 6 min pace.

pushups 25,25,20

25 crunches, 25 back extenders, 35 situps

45 minutes on the bike

38 minutes running

before the run I did core.

pushups- 25,25,20

25 crunches, 25 back extenders and 35 situps.

R]The run was another tempo on the track.  i ran 3 miles in 23:51 with spolits of 7:42, 7:57, and 8:12.  The situps are still making my running challenging.  I need to lose some weight too.

ran 57:40.  ran a hard segment along grandview trail in 6:40.

prior to this I did 70 pushups and 50 situps, 20 crunches and 20 back extenders.  This core was done immediately before the run and I felt really sluggish.  I had to get up at 4:45 AM in order to get everything done that needed to get done today.

38 minutes

23 minutes tempo.  decided to go back to doing tempo on the roads and sprints on the the track.

did pushups 3 sets of 25

25 crunches, 25 back extenders and 40 pushups.

shortly after the work up I picked up my pack while my torso was twisted and my back is killing me.

40 minutes on the stationary bike.  iced my back the whole time.  back still bugging me alot!

back sore...no core

max HR 168 ave HR 148

8x400  1:38, 1:42, 1:44, 1:44, 1:44, 1:45, 1:47, 1:43.

did these in 3 minute segments resting whatever was left of the 3 minute block.    exception was took an extra minute rest after #4 and #7 400. 

pushups 25,20,20.

25 cr, 25 ext, 25 situps

41:21 for the run.  max HR 167. a verage HR 153.  really not sure of distance.

30:27  4 x 4 min fartleks.  max 161.  ave HR 147.

before run 3x25 pushups

35 su, 25 ext, 25 su

30 minutes stationary bike

pushups 25,20,20

25 su, 25 ext, 25 cr

38 minutes.  12 x 1 min fartlek.  1 minute slower in between.

in Burley, Idaho

experiment.  try running one day extra a week but much slower.  we'll see if I can tolerate this in terms of my feet and my knees?

ran about 3.1 miles in 30:20.

ran with Jeff, Sasha, Derrick Taylor and some others that i don't remember. their names.  turned around at 1 mile

ran 49 minutes with Jeff and Sasha and some others.  The started out pretty slow and so I stayed with them for about 20 minutes (just over 2 miles).  I then sped up and ran 2 miles in 17:15 and then slowed down again.  This is the first time in forwever that I ahve run 3 days in a row.  We'll see how I feel in a few days.

Before the run I did pushups 3x25 and the 25 situps 25 extenders and 25 situps.  I have an army PT test coming up in October and I ahve to build up gradually with the situps in order for my back to take it.

So this week's mileage is the most I avhe done in a LONG LONG time.

pushups 3 x 25.  25 situps, 25 extenders, 30 situps.

ran 5 x 4 minute fartleks.  Total of 20 minutes at about 7:30 pace.

The other 18 minutes was done ahlf at 9 minute pace and half at 10 minute pace.

these are rough estimates!

40 minutes on stationary bike.

before running:

pushups 3 x 25; 25 situps, 25 extenders, 35 situps.

38:40 run.  4 x 800 on CW track 3:37, 3:34, 3:32, 3:34.

this is my new experiment day.  I ran 3 miles at 10 minute pace.  I usually don't run back to back days because of my feet (chronic plantar fascitis) and my knee (right knee with no ACL). 

I am hoping that the extra run each week albeit- slow and short mileage-will enhance my performance.

3 x 25 pushups, 25 SU, 25 ext, 40 SU

56 minutes.  at 40 minutes ran hard for 6:50.  Grandview trail from cirque to the path to the Sounview trail.

3 x 25 pushups, 25 SU, 25 ext, 45 SU

38 minutes...5 x 4 min fartlek averaged around 7:30.

half of rest minutes at 9 min pace and half at 10./  guess of 4.7 miles.

40 minutes bike

3 x 25 pushups, 25 SU, 25 ext, 50 SU.

38 minutes for workout.  warmup 6 minutes.  1:31 400, 4:29 rest phase running 800 meters; 1:34 400, 4:26 rest phasing running 700 meters; 1:34 400, 4:26 rest phase running 700 meters; 1:34 400, rest phase 5:37 running 1000 meters.  cool down 6:53.

distance is a guess.  3 miles on the track and I think 1.2 miles for warm-up and cool down.

29:46...slow...continuing my experiment with slow running to add a 4th run each week.

I felt really tired today.  the vents of this week caught up to me.  Plus...I stayed up to wait for Andrew Friday night.  I can enver sleep in even when I get to bed really late so I slept less than 5 hours.

3 x 25 pushups; 25 SU, 25 extenders, and 55 SU

Run was in 61 minutes.  really slow..tried to go ahrder for a while but just couldn't.

3 x 25 pushups; 25 SU, 25 ext, 60 SU

38 minutes.  5 x 4 min fartlek.  Still feeling sluggish.

40 minutes on stationary bike.  did not push it at all.

3 x pushups (30,25,25)

25 SU, 25 ext, 65 SU-  hip flexors pretty tired

12 x 200 first 7 in 50 seconds or less.  last 5 54 seconds or less (51,52,54,52,53).  jogged 100 in between each 200.

at the end of the 200s I did 1200 in 6:07.

total time 38:50.

32:50

continueing experiment with slow mileage.

I ran quite a bit cheering on the high school team.  I treied to keep track of time.  This is just an estimate of my mileage.

pushups 30,25,25

25 SU, 25 ext, 65 SU

38 minutes run...5 x 4 minute fartlek. 2 minutes rest in between.  got further thane ver before the turn around.  total mileage may have been 4.8.  Not sure at all.

40 minutes

pushups 30,25,25

25 SU, 25 ext, 65 SU

39 minutes total.  2 x 1 mile at 7:27 then 7:34.  7 minutes jogging in between

really tired and legs dead from situps.  intended to go 7:10 to 7:15 but just cound't.

35:06...deliberately slow.  continuing my expierment with a 4th run per week!

pushups- 65 then 30

situps- 65 then 25 extenders then 30 situps

ran 62 minutes.  First 39:30 ran at 8:45 pace then ran one at 7:30 pace then competed run at 10 minutes pace.

pushups 30,25,25

25 SU, 25 ext, 65 SU

38 minutes.  6 minutes warm-up them 25 minute tempo and 7 minute cool down.

stationary bike

pushups 30,25,25

situps 25, 25 ext, 65 situps

4 x 800 3:36, 3:35, 3:35, 3:38

38 minutes

35 minutes

65PU- 65 SU-30PU- 25 ext- 30 SU

62:34 run. 

30PU-30 SU-25PU- 25 ext-25PU- 65SU

about 38 minutes...watched malfunctioned.

at 6 mintues ran a tempo for 25 or 26 mintues.  I went as far as I had every gone before turning around. but still not sure of the distance.

40 minutes stationary bike

30 PU- 30 situps-25 PU-25 ext- 25 PU- 65 SU

38 minutes

4 x 400 with long recorvery  1:34, 1:36, 1:36, 1:37

I am struggling with faster stuff because my legs are dead after the situps.  However, in order to ahve a chance to max the run I have to get accustomed to running after the situps.

34:47...slow on purpose

65 pushup- 65 situps-30 puhups- 30 back extenders-30 situps

63:54 run.  felt good.  at 38:45 ran grandview trail in 6:38.  all the way around was faster.  Longest run in a LONG LONG time.

30PU-25SU-25PU-25ext-25PU-65SU

37:40

25 minute tempo run

MAx HR 163 and average HR 149

40 minutes bike

35-40 minutes cheering at cross country.  some intervals done in getting from place to place to cheer

30 p-ushups, 25 situps, 25 pushups, 25 extenders, 25 pushups, 30 situps

35 minutes running

30 pushups 30 situps 30 pushups 25 extenders 30 situps.

45:45 running 10 minutes warm-up then 800 in 2:59, jogging rest until 20 minutes total running and 400 in 1:27 then jogging until 30 minutes total running and another 400 in 1:34.  jogging to complete workout. 

30 minutes bike

65 pushups, 67 situps

2 mile 13:55

best 2 miles time since I tore my ACL in 1996.

38 minutes

42 minutes...spectating at league cross oucntry meet

59:38.

felt tired but no pushups and situps before the run.  at 38 minutes did the SV trail in 6:42

3 x 20 pushups, 25 situps, 25 extenders, 25 situps

38:38 run.  6 minutes warm-up then 27 minutes tempo the 5+ minutes cool down.

This distance is accurate. previous Monday runs with either 4 minutes fartleks or tempos were off by at least 0.2 miles in distance (my previous estimates were long).

40 minutes on the stationary bike.

2x20 pushups (elbows in); 25 SU, 25 Ext, 25 SU

right elbow with alot of tendonitis symptoms.  may have to stop pushups all together.

6 minute warm up

12 x 200 starting new 200 every 2:30.  mostly 45's...2 44's, 3 46's, and last one at 41 seconds.

6:30 cool down.  total run 42 minutes.

4 miles in 38:52.  This is turning out to be a great run to add.  I go slow and this actually helps resolve soreness issues from the hard work-out on Wednesdays.

elbow tendonitis so no push-up

25SU-25 ext-25SU

ran 5.3 miles in the morning in 45:25

ran another 2 miles later cheering for the girls team and then the guys.  Andrew had a really tough day.  I feel bad for him.  his schedule has been brutal.

25 su, 25 ext, 25 su

total run time 39:18

at six minutes ran 5-4-3-2-1-1-1

5 minutes hard 4 minutes rest 4 minutes hard 3 minutes rest etc.

I got all the way to 79th St/54th st corner then turned around

40 minutes on the bike.  read scriptures and priesthood manual.

25 su, 25 ext, 25 su

6 min warmup.  400 meters every 6 minutes with job in between:

1:36          1:35         1:37        1:35       1:37          1:37

rest   1.5 laps     1.5          1.12        1.12       1.12

totl running time 46:10

38:30

no pushups...have tendonitis

25 SU, 25 ext, 25 SU

59 minutes (watch malfunctioned)  at 38 minutes ran the SV trail in 6:30

no PU, 25 SU, 25 ext, 25 SU

5-4-3-2-1-1-1 with rest of 4-3-2-1-1-1

39:30

stationary bike

no PU; 25 SU, 25 ext, 25 SU

42:30

4 x 800 started one at 6, 14, 22, and 30 minutes

3:34, 3:35, 3:36, 3:37

39:15

no PU; 25 SU, 25 ext, 25 SU

at 38 minutes ran SV trail in 6:15

total time 62:45

25 SU, 25 ext, 25 SU

39:15 total running

5-4-3-2-1-1-1

rest 4-3-2-1-1-1

40 minutes on the bike in the morning

ran 6 min warmup and then a 4800 meter tempo in 23:32

total of 41 minutes running

25 su , 25 ext, 25 su

38 minutes

felt easy but was faster than my usual easy day.

25 SU, 25 ext, 25SU

52:15...shortened long run because of the race next week.

GV trail at 6:35.

25 SU, 25 ext, 25 SU

16 x 200...200's in 52 to 56 with jog 100 in 30-45 seconds.  did 3 miles in 25 minutes.

total running time 42 minutes

total run in 42:23

trying to run slower but not coming naturally.

40 minutes bike

also did 25 SU, 25 ext, 25 SU

warm-up 2.5 miles

race...just under 7 minutes at first mile.  14:02 at 2 mile.  big hill during the 3rd mile kicked my butt as I came to mile 3 at 21:59.

cool down 1 mile.

This 5K race is the fastest I have run in a long long time.  The 2004 5K that I ran along with USPS was 22:50 something but I am pretty sure it was not a full 5K.  Today was a certfied 5 K.  I am really excited.  I am pushing things running this much on an ACL deficient knee but the biking seems to be keeping my knee pretty stable.  I am going to try to inch up on my mileage and see how much faster I can get.  4th place in my age group was 20:59.  There were alot of people older than me that beat me.  first place in all the divisions through 65-69 beat me so I have a ways to go.  We'll see how smart I can train! 

25 SU, 25 ext, 25 SU

still with elbow tendonitis so no pushups.

7 miles run in 59:10.  Grandview trail in 6:28 against the wind.  Not a bad run for feeling really sluggish.

in washington dc.

25 SU, 25 ext, 25 SU

44 minutes total...down 9th from hotel to the "mall".  ran the gravel path two times around.  5-4-3-2-1-1-1.  rest 4-3-2-1-1-1

good run.  cold weather.

same route but deliberately slow day.  51:30 was the time.  even colder this day.  ran at 5:45 AM when yesterday's run was at 1 PM.  Probably not enough rest.

25 SU, 25 ext, 25 SU

this was after a 2 hour nap at home.  Flew this morning on a non-stop Alaska flight.

42:26 total run time.  ran a tempo run on the CW track.  6 minutes warm-up then 3.5 mile tempo- 1 mile 8:01, second mile 8:01, third mile 8:00and last 800 3:47.  The cool down for remaining time.

Since I hadn't found time to do the exercise bike (very important for my knee stability) I did it for 30 minutes right after my run(9.8 miles but can't submit on same day or it blocks out the running miles).  I am pretty sore.  No time to exercise tomorrow and Saturday will be pretty busy too. 

good week so far.  just a very busy season. 

25 SU, 25 ext, 25 SU

58:02 total time running.  6:20 tempo at Grandview trail starting at 37:30 into the run.

slow run today.  45:37 total running time

25 SU, 25 ext, 25 SU

6 min warm-up.  4 x 800 3:31, 3:28, 3:35, 3:41.  1:1 rest

then almost 12 minutes cool down.

total running time 42:15

40 minutes

25 SU, 25 ext, 25 SU

6 min warmup- 3.5 mi tempo 8:01. 8:00, 7:57, 3:50 last 800

total running time 42:30

25 SU, 25 ext, 25 SU

total running time 59:24.  felt sluggish.  tempo in 6:26 at 38 minutes.  really tired at the end of this.

slow as planned...45 minutes total.  but faster than I ahve run this in the past.

25 SU, 25 ext, 25 SU

41:15  at 6 minutes ran 8 x 2 min fartlek with 2 min jog recovery.  same course as yesterday.

40 min on stationary bike

25 SU, 25 ext, 25 SU

snowing this morning.  track got slippery as I continued around it.

tempo run 3 miles in 24:27.  1st mile 8:03, 2nd mile 8:08, and 3rd mile 8:16.

had planned to do 3.5 miles but my legs really couldn't handle it. 

25 SU, 25 ext, 25 SU

really bad weather conidtions.  running was slow going.

6.5 miles in 53:56.  footing bad.  unable to put in the increased pace on SV trail.

45:46 total time.  road conditions terrible.  The shoulder was taken up with snow drifts.  I was slogging through the snow drift at times because of the cars.

Anyway, not easy going despite this being my "easy" day.

25 extenders.  strained my back shoveling snow so I didn't do sit-up.

ran for 47:30 and pretty bad footing.  couldn't go very fast.  The total distance is a bit of a guess.  was planning on fartlek training but just being able to run was good enough.

stationary bike for 40 minutes.

25 extenders.

65:15 run.  still no shoulders.  lots of snow and ice to negotiate.  this was the same 7.5 mile loop I have run several times before.  can't wait for the snow and ice to dissipate.

35:20 total running

I felt really tight and sore after yesterday.  Because of the snow I had to run on the hard surface the whole time yesterday.  Today I ran to the track.  I wasn't pushing at all and ran 2.75 miles at tempo (8:19, 8:14, 6:05).  The cool down was pretty slow.

44:50 total time.

started slow...it was nice to have the shoulder to run on again.  I stetched for about 20 minutes before i ran.  I need to do this more often.

20 PU; 25 SU, 25 ext, 25 PU

ran 9 x 2 min fartlek after 6 min warm-up.  First situps in awhile really affected my running.

total time running 41:42