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.

day off - dentist AM - nap until noon then lunch w/lisa. I was tried and had headache all morning from stress of dentist and the actual visit.

My swim was good, i didn't feel comfortable for about 250-300, but then all clicked. The weatehr is awesome today so, i want to run outside. Flet like swimming 1500, but didn't want to bury myself for other workouts.

204/213/218/222 - 8:58
216/217/215/215 - 9:05(18:03)
214/210

Not a bad run - first mile was identical to alst both at 6:46. Was chilly and breezy 34F with 10mph winds. I felt pretty good comfrotable with pace, certainly could've pushed harder (either alone or running with someone quicker). Just trying to recover still.

right after work went to gym, hit the treadmill and it was tough today. I increased sped 0.1mph every 6:00 starting at 8.6mph Jsut never felt smooth like i have other days. Now using this week to recover from hard race.

wokred on arm/upper body machines (didn't do any rowing just forgot i guess) thing sfelt good , bench press was good today - consistency pays off