my exercise

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.