my exercise

total running time 42:06.  out in 21:36 and back in 20:30.  Same effort the whole way just uphill out and down hill back.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 46:44.  I decided to try the Michigan workout that Ed Eyestone wrote about in RW.

1 mile warmup in 8:30 (4 strides)

1000 meters 4:30 trying for 7 minute pace but lost focus on pace because 7 minute pace is 4:22.5.

800 in 4:29

800 in 3:34

800 in 4:26

600 in 2:40

800 in 4:29

400 in 1:43

12:23 cool down.

40 minutes on the stationary bike.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 38:06.  out in 21:00 back in 17:06.  I was fairly sore this morning.  This was about 36 hours after the Michigan work-out which I did in the evening.  I usually work out in the mornings but Tuesday I was wasted.  I atrribute the icnreased soreness to that work-out.

30 extenders...back still a bit sore so not doing pushups and situps all the time

total running time 56:52.   Ran the route across to 67th and up to Circque and then over to GV trail.  Did not go into Soundview tral this week.  I ran 3 x 1 min fartlek starting at 26 minutes.  I then went hard on GV trail at 26:55.  I ran the GV trail in 6:20.  Not bad for being tired and getting less than 6 hours sleep 2 nights in a row.