not alot of people swimming - first time i went after work on tuesday. Had lane to myself and was feeling good.

203/213/220/219 - 8:57-400
221/223/225/224 - 9:35-400
223/222/218/218 - 9:22-400

went through 1000 in 23:18, i'm really feeling good about swimming

run on t'mill after swim. I felt really good from the beginning. Yesterday run was fast, but stretched and massaged legs with foam roll after. I had gel pack before run and started at 8.6 and increased after 1 mile. I thought about going 30 minutes, but the extra 2:30 wouldn't haven't made any significant improvments.

leg machines at YMCA after run - hip abductor/addcutor machine, seated leg curls, leg extensions and leg press

After a disappointing and lazy Sunday, this was the run i was looking for. Only 3 miles outside after work (23F). First mile was about 6:50, last mile was around 6:40. I didn't get exact splits. The roads were in good shape, except the subdivision wasn't palwed really great and alot of packed snow. Still decent footing. COming back on Taylor and the sidewalks were all clear and could really stride out. I pleased this was a tune up for the 5K coming up on Sunday.

Snow storm today. we got ab out 4" of snow - not alot by msot standards, but enough to make things slick and yukky. I ran after work and temp is 25F, 15mph winds WNW. Roads were plowed, but footing tough in spots.

I am feeling stronger and more confident as compared to this time last year. Today, i couldn't wait until after wrok to run, that may sound crazy considering i walked in this stuff all day

I didn't feel real comfortable or smooth, but it was a good swim. had pool to myself for about 25 min. NICE! I felt tired and at 1100 yds i rested for a minute then decide to go more. Was forcing my stroke, so 1500 wouldn't ahve helped

205/216/220/222 - 9:04 400yd
224/225/224/227 - 18:46(9:42)
223/225/228/216 - 28:20(9:34)
222/215

Took off yesterday.  Was really tired, my dad was brought to hospital o Wednesday nite.  Stopped up to visit and the day of rest was good for me.  I had hoped to run after swim, but why beat myself up, the swim wasn't that easy, so anything more wouldn't have been quality. 

snowy evening - 33F, starting to accumulate on sidewalk, but very little. good footing. North winds about 5-10mph. Decided to run outside and plan was for 3 easy (recovery run) but i felt ok and took advatnge of snowy yet mild conditions. Added a loop onto what i had planned. I felt good my first split was 7:13 and last split was 7:01. Nice to get outside and not depend on treadmill