About 37F and sunny. Breezy from SE. Not an overally hard run, jsut recovery becuase yesterday i felt like crap and tomorrow i'd like to go longer. Simple route, first mile 6:59 and last mile (wind at back) was 6:35 (might be a touch short). Flet ok, jsut a bit sluggish. I don't think i couldv'e done 5M today or even raced a hard 5K.

Flet like a plow going through water. Even the first 50-100 yds, was a struggle. Tried to relax and work through it, but wasn't happening. Stopped at 700 to check time/distance (hit watch wrong once) I knew that 1000 was my limit, should've settled for 800 and the run.

204/211/215/222 - 8:54
221/222/228/224 - 9:48
225/221

felt really sluggish. Whole day i felt lousy. Jsut decided on run 7 pace and look ahead to the weekend

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.