Marlin

AM   Wow - I am so happy to run again, this is my first run in 4 weeks after breaking my shoulder in a work related accident. Just a nice and easy 30 min run talking with Jeff. Shoulder felt fine, but held back some movement in it, and then 30 min. on the elliptical for 3.62 miles.  Added all my elliptical miles for the month this morning.

PM   3.61 miles at the gym at an easy pace,  4 miles on the elliptical

AM   I am glad I was able to still workout over all this shoulder surgery and recovery, as I feel I didn't lose to much fitness, but can tell the hips and calf's are just a little tight.  6 mile progression run this morning at the gym.  Not sure if I will get an afternoon run in or not as I go in for a Dr. appt this afternoon.

PM   6 miles on the elliptical after my Dr. appt, 

AM   12 miles on the stationary bike before heading to the gym.

8 easy miles this morning on the TM, I feel good and all but need to get my endurance back some.  Dr. appt yesterday went good as he said it was good that I am running, but will not release me for work for another 5 weeks.

PM   4 miles on TM

AM   19 miles on the bike at home

9 mile TM run this morning, slept in this morning and after I got done with the bike I didn't get to the gym until 6:45.  1 mile w/u - 7 mile tempo - 1 mile c/d . Tempo was not at the pace that it was before I broke my shoulder but it was better then I  thought it was going to be.

PM   5 easy miles this afternoon, and soaked in the hot tub that made my shoulder feel alot better, will have to do that more often.

AM   18 miles on the bike this morning.

Went to the gym and ran 9 miles on the TM, 2 miles w/u - 7 miles progressive run ending the last mile at HMP, felt real good this morning as it was my best run on the week.

AM   Had a great time running with the group this morning,  Jeff, Curt, McKay, Lynette, Andrea.  Nice easy mid-long run this morning at 7:53 pace, shoulder felt Okay.