Treadmill run, started easy picked up pace, planned on swimming so I didn't want to go to hard, felt great, so i went a bit harder than planned. Need to back off next cpl days

Swam after my run. First time i've done something like that. Not sure waht to expect so my plan was 800. The first 100 was fast - i was still somewhat manic from run and changing. I slowed down to more reasonable pace. I felt good at 800, so i went until my form fell apart and i struggled too much.

158/211/217/221 - 8:49
224/225/220/220 - 9:31
220/222/224/223 - 9:30

Hard wrokout today - i felt bad cuz I was lazy yesterday. Every other mile was incline, starting at .5 and increaing to next level every 1/4 mile this was at 8.7, 8.8 and 8.9 pace, the falts were at least 9.1mph. Felt really good. time passed by fast.

after my workout, i felt i hadn't had enough, so i jumped on treadmill again for 10 min. I fetl decent, so i pushed the pace a little faster than i had planned. In all it was a GREAT workout today. Now i feel better about missing yesterday

bench press and upper body machines plus some dips and dumbbell work.

Ran after work at YMCA. Rainy day all day long. I was surprised at my effort, i was expecting to be alot lazier.

started at 8.6mph, and increase 0.2 every 3 min until 15:00. At 15, dropped to 8.8 and adjusted incline 1.0% for 2:30, then 1.5 for 2:30, then 2.0% for 2:30. Incline to 0 and speed up. Jsut kinda increase as you feel or tempo of song

some quick leg extensions and leg press

Planned on goign to gym, but took advantage of decent weather. I felt awesome today, like i could've gone 8-10 mile. Darkness limited my route, so i had some quality tempo work. Added another loop on, so i didn't know exact distance until i got home. My first mile was 6:55 and the exact same last mile was 6:28. In the middle i didn't know splits and i haven't run any of my new routes enough to know landmarks yet. WHen i felt good, i would pick it up and i would say i felt good 99% of run.