my exercise

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.