The two days off really sucked. I meant to run outside friday, and got sidetracked when visitors came over. Yesterday I was really tired after work and fell asleep early, but was up from 2AM-430AM.

Went to the gym and started out on t'mill with iPod. Never felt in the groove, played around with speed/incline and had the intentions of going 7 miles. About 30 minute, i knew i was toast. Hit 5 and decidded 5.25 would be sufficnet. I ddin't meet my goal for this week, but i swam twice.

Did the upper body & arms circuit machines. Lisa also lifted. everything was 2 set of 10 reps. Also did 2 sets of 25 leg/hip abductors while wating. Felt pretty good. I benched last and was able to manage 2x10/95lb. My arms were shot

Shared a lane for first 5 minutes, and also for about last 5 minutes. Everything felt really good. Wore jammers, not the baggy board shorts i had on monday.

205/217/230/225 - 9:19
236/229/232/230 - 19:27
226/228

After cahnging clothes, i ran on t'mill at the YMCA. I started slowly, because legs were like rubber and some 'sea-sickness' but quickly picked up pace and settled into nice pace. Was really tired after

treadmill run, rained all day today (9.5hr work). Cold and tired when i got home. Rested and decided to workout. The planned run was 3M, but felt good once i got into the groove. I would increase incline every 1/4 and increae speed every mile.

1st 1/4 - 0.0%
2nd 1/4 - 0.5%
3rd 1/4 - 1.0%
4th 1/4 - 1.5%

Single leg - 3 sets each leg - did 12 reps with right leg, then 12 with left and repeated two more times.

Planned on more machine work, but got to talking and ran out of time

I created the map using the BT tool, and got 5.31, but using MapMyRun.com it was 5.69. I'll leave it as is for reference sake. My first mile was 7:08, and last mile was 6:45. The weatehr was a bit over 50F and breezes from SW up to 10mph. Really n ice evening. Felt great to run outside without alot of snow. MAjor meltdonw this weekend. Yeha!!!!!

day off and went for swim. Nice to be back in pool for a bit. However, seemed like a struggle at times. I would love to get to pool 2-3 times a week.

213/228/230/235 - 9:47-400
236/237/234/240 - 20:17-800
233/237

Dork of the month award goes to me - wanted to run after on t'mill, but brought 2 different running shoes (both for same foot).