my exercise

total running time 46:08

arm/shoulder doesn't permit meaningful core work.  ave HR 144 and max HR 173

30 ext

confirmed with ortho that no surgery for now- just trial of rehab for now.

total running time 46:02.  ran 8 x 400.  sets of fast slow 400s in 4:15 for the first 5 and next 2 in 4:30.  400s 1:44, 1:45, 1:43, 1:41, 1:40, 1:41, 1:42, 1:43.

HR 147 and max 167.

30 minutes bike

30 back extenders

total running time 37:15.  out in 20:39 back in 16:36.  having problems with feet.  think it is need for new orthotics.

30 back extenders

total running time 42:18.  ran 1.5 miles+ warm-up then 800 in 3:19 (dropped paged at 700 and stopped to pick it up- set me back 5-7 seconds).  then 1 mile active rest in around 10:30 followed by 1:30 400 and then compelted run at aroun 9:40 pace.

purposely cut back mileage as I am feeling really tired.  plus the cross country race next Satruday has an open 5 K that I would like to run.

last night was a bad nigh with my shoulder.  up several times with the pain.