my exercise

In Indianapolis for the 43rd annual Uniformed Services Pediatric Seminar.  I flew a red eye just after midnight Satruday night.  Had flight problems too.  slept one hour on the floor of the airport in Seattle and 3 hours in the airplane.  Got to the meeting around 1:30 PM after a 1 hour change for daylight savings time and 3 hour change for being in the eastern time zone.  By 1 second this is the fastest 5K since my ACL tear in 1996 and perhaps for 5 years before.

0.75 warmup.  1.5 cool down. 

30 PU, 30 SU, 30 ext, 30 PU, 30 crunches

on treadmill since it was dark outside and in the middle of a city.  Total running time was 46:43.  At 3.5 miles I ran a mile in 8:21.  I am really a bit jet lagged.  I go home tomorrow afternoon.

In a hotel exercise place. distance calculated differently.  I roade for 35 minutes.

I had a rough time traveling.  I got stuck in Indianapolis yesterday.  i didn't sleep well and finally got up at 4:15 AM eastern time tos tart the travel.  Fortunately everything went fine for the travel today (it was mechanical problems with the flight yesterday).  I slept a half hour on the flight to Chicago and then 1.5 hours on the flight to Seattle.  It was so sunny when I got home that I went for a run.

30 PU, 30 SU, 30 ext, 30 PU, 35 SU.

total run time 48:23.  ran on GV trail 8 x quarter mile with quarter mile recovery.  Each fast/slow set was in 4:30 just like on the track.  My warm and cool down was a bit longer than when I run to the track.

against the wind:  1st 1:48, 2nd 1:47,  5th 1:42. 6th 1:42

with wind at back 3rd1:43, 4th 1:36, 7th  1:36, 8th 1:38

Not sure where I got the energy given the travel fatigue and the fact that the 3 hour time change means I got to bed  around 7:40 last night west coast time adn got up at 1 :15 AM this morning.  I am glad that that I am feeling some energy.

63 PU, 70 SU, 30 ext

the sit ups are really taking it out of my legs.  I ams tarting these long runs with sore legs.  It was also very windy.

total running time was 59:16.  at 26 minutes I ran a 3 min tempo and then at 37:45 I ran the GV trail in 6:45..

I have started the increased situps for the PT test in a month.  My goal is to max all the PT tests that I have left before I retire (probably 2 but possibly 3).