Tempo run
1 mile warmup
2 miles @ 6:50
1 mile cooldown
Got a Garmin 305 at Costco, great deal with a coupon so I could not pass it up. I hope that you can switch the screen to have the pace show larger, hard to see, I was down in the 5 something range for part of the run!

Trainer ride
10 minute warmup
1 minute hard, lowest gear
4 minutes spin
repeat x 6
cooldown.
Soprano's is the perfect show to watch for a short trainer ride!

Track workout?
Warmed up, supposed to do 6x800 @ 3:00.
Made it through 2, went home, too cold?
So much for getting on track.

Ran the Seaside Shuffle 5k at Wrightsville Beach. I did not know what to expect, I just planned to go have fun, legs were a little sore from the long run. Felt great the entire race, only 22 secs of my best 5k ever. I wish the tri-season was just starting, I'm on a roll:)

Met AnneMarie at Autum Hall and ran down to the beach. Picked up Charles at the beach and ran the beach and back to the car. AnneMarie was doing her last 20 miler so she continued on. Decent pace, stopped a few times for water, pee, etc.
Next week I will get back on track.