Chet

shoulders and abs this morning in the freezing garage.

Went on a lunch run.  Have not run yet this month.  Tax season requires more hours out of me.  Eight weeks until the half I signed up for.  1 mile warmup 4x 1k @ 6:46 per mile pace with 3 minutes active recovery between and ended with 1 mile cooldown.  Actually hit 6:44 6:46 6:52 and 6:42 with an average of 6:46 which is what I was supposed to hit.  I still lifted twice a week but my throat was hurting so I did not run the last three weeks.  I did do one hike with my wife and up to silver lake flat around 7 miles round trip.  That was last wednesday and sure was nice to get out of the dirty air. 

9 mile progression run.  I was supposed to do 11 but slept in and had an appointment. started 2@9, 2@8:40 , 2@8:15, 2@7:42 and the last one @7:19.  felt really good and it was fun to run in shorts gloves and headband that came off about halfway through the run.  My legs feel really good a few days after the run even.

did 20 minutes of weights then took the dog for a three mile run no watch just an easy one.  Smelled like rain but was not rainy.