my exercise

in washington dc.

25 SU, 25 ext, 25 SU

44 minutes total...down 9th from hotel to the "mall".  ran the gravel path two times around.  5-4-3-2-1-1-1.  rest 4-3-2-1-1-1

good run.  cold weather.

same route but deliberately slow day.  51:30 was the time.  even colder this day.  ran at 5:45 AM when yesterday's run was at 1 PM.  Probably not enough rest.

25 SU, 25 ext, 25 SU

this was after a 2 hour nap at home.  Flew this morning on a non-stop Alaska flight.

42:26 total run time.  ran a tempo run on the CW track.  6 minutes warm-up then 3.5 mile tempo- 1 mile 8:01, second mile 8:01, third mile 8:00and last 800 3:47.  The cool down for remaining time.

Since I hadn't found time to do the exercise bike (very important for my knee stability) I did it for 30 minutes right after my run(9.8 miles but can't submit on same day or it blocks out the running miles).  I am pretty sore.  No time to exercise tomorrow and Saturday will be pretty busy too. 

good week so far.  just a very busy season. 

25 SU, 25 ext, 25 SU

58:02 total time running.  6:20 tempo at Grandview trail starting at 37:30 into the run.