my exercise

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.