It's just that simple

Scriver Creek - 40:07

Hot afternoon, but a good run. Took it easy going up the road (but still ran at a decent pace) and on the way back opened it up a little bit, including mile 4 in 6:22. Felt pretty good. 

Canal banks + neighborhoods - 40:00

Ran 15 minutes easy on the canals, then did 4 x 10 second hills on Phillippi (not all out). Then during the next 10 minutes I did 3 x 1:00 pickups.

Didn't feel that strong, but nice to do a little bit of quality at least. 

Greenbelt - 43:59

Did a bit of a progression run on the DoubleTree stretch. Miles of 7:58, 7:27, 6:58, 6:39 and a half mile of 3:15. The last half mile was also hard, but the greenbelt has been changed so that half mile is long and the markers are off. Pretty good workout all together. Ran at 9 pm so it was cooler.

Elliptical + treadmill - 40:30

30 min on elliptical and 10 on treadmill at Axiom. Fairly low intensity.

Weights - 20 min hard

2 x chest press machine

2 x bench press

2 x lat pulldown

2 x straight arm standing pulldown

2 x butterfly machine

2 x curl machine

2 x captain chair leg raises

2 x planks (:40 sec)

2 x calf raises

back stretches

All sets 8-12 reps - no rest between exercises 

Canals + BK track - 23:39

Super hot at 3 pm and I didn't feel great, so I cut it short. Ran a few laps on the newly resurfaced Bishop Kelly track - really nice facility.

Overall pace somewhere between 7:30 - 7:45/mile. 

Canal banks - 30:35

Easy pace with 4 x 12 second Phillippi Hills - not all out. Hamstring and calf not feeling great on right side on run home. Maybe hills are not an option yet.  

Weights - 15 minutes at home