PV = nRT

2.7 easy, no problems

2 x 20 horizontal leg press with 55 pounds. yeah that is nothing but I am not looking to bulk up

2 x 20 foot rasies with 55 pounds on the horizontal leg press

played on stationary and spinner bikes a little. I am thinking of following the FIRST program of training for awhile, maybe even for a marathon. I am pretty sure the high mileage stuff is not my gig.

4 miles @ 7:25 overall with six strides.

then 15 minutes on the spinner stationary bike.

Tried water running in the HPER pool. 65 minutes varying pace. no idea what I was doing. Just kind of... ran.... I guess. with a belt on. in the diving pool. varying pace up and down to simulate intervals. HR between 120 and 145 probably. Well, I did something because when I got out of the pool I could barely walk. Pfitzinger claims it is a true substitute for running. I guess we'll find out if is for me. 

Not sure how long stride should be, if I should kick legs up, they say stride rate is lower in water. I imagine I was turning over slower than maybe I should have been if I was supposed to hit 80 cycles per minute, I guess I was doing maybe 70.

7.1 miles @ 7:24 USU to green canyon, 6 strides

did 55 minutes of water running, 5 minute intervals "hard" (I guess) with 2 minute recoveries plus some warm up and cool down.

nothing to gauge this technique against so I don't know what I am accomplishing if anything. we will find out in two weeks when I run the SLC half with no real conventional training for a 5 week period leading up to it! good thing the course is downhill.

also 2 x 20 75 lbs horizontal leg press, 60 reps 55 lbs toe raises. and all the miserable stretches and stuff for PT.

No, I didn't run a half marathon race, I just ran 13.1 miles in tribute to Paul Jon and Cody who were down in Ogden representing Cache Valley proudly. Me, I haven't run this far in weeks, and it showed. I ran the first 8 miles pretty well, then kind of pooped out. 7:30 average overall. 

Just to show my support for the fast guys slogging it out in Ogden, I ran from Prov to Millville to Nibley then down the PLANET WALK- yes- the famous PLANET WALK- a secret route only known to a few select elite runner (and then me). 

Foot a little sore- iced immediately after and had it and my shin wrapped tight.

I am going to make a fool out of myself at the SLC 1/2 in two weeks with my lack of training  but thats OK I guess.