my exercise

30 back extenders and 7 minutes core routine.

total running time 38:06.  I ran 20:48 out (easy) and 17:18 back (hard).  It felt good to go that hard.

ran a track workout and I am tired!!  felt good though after a day of sorting through things in the house while they were packing.

ran for a total of 49:03.  15 x 200 meters with 200 recovery.  each lap was right around 2.15. first 200 was 45.6 then 2-13 were between 48.3 and 49.9, number 14 was 50.1 and number 15 was 47.9.

 only 2 runs left in Washington.

ran slow today on purpose.  I was on my feet all day yesterday with the movers here and so many things to do.

at the turn around point I was at 24:46.  On the way back I ran 10 x 15 sec striders with 45 seconds active recovery in between for a total running time of 47:52.

today is the last day for the packers.  the truck driver is going to load part of the truck today too.

I ran with Ron Williams and we had a great talk.  I would like to run more with people but usually my schedule won't permit.

I didn't run long as I have been too tired and there is too mcuh that has to happen today.

total running time was 46:37.  Distance is rpetty accurate and Ron has a garmin.

I also spoke to Jeff this morning after the Des News 10K.  He placed 12th running 29:33.