Rhett

Warmed up for a few miles before hitting my hills course.  Ran the loope sprinting the hills and going easy the rest of the way until I did 16 hill sprints.  Then did a few extra miles for a total of 13.2 miles.

AP 8:12

Wow the weather here is amazing right now, hitting about 75 during the day and 50 at night.  I'm loving this.  Last night after playing hoops with my boys for a while, I jumped on the trampoline with my daughter for a while and then we just layed there on the trampoline and watched the sun set over the lake and then the stars come out.  We must have layed there talking for 45 minutes.  As a father, it was a memorable evening that I hope will be repeated many times.

Today:

Lower Body weights

Ab and core work

25 minutes stair speed intervals.

I couldn't sleep last night.  I finally got up in the middle of the night and went for a nice long run.

20.2 miles  2:30:03 AP 7:27

I bet I sleep well tonight.

I thought about doing some upper body weight training last night, but decided that it is time to stop my upper body weight training until Boston.  I guess I'll have to be scrawny boy for a little while so I don't have to carry any extra weight at Boston.

I slept great last night and didn't get up until 6:30 this morning.

1 hour stationary cycle.

PM-- Lower body weights

Ab and core work

30 minutes elliptical

TM tempo run at 1% incline

3 miles warm up at 8:00

10K tempo pace at 6:18 (39:10)

3.8 miles cool down

Total run 13 miles  1:33:35 

Feeling good.