Friday

TGIF?
i think the allergies have finally caught up to me. was low on gas all day yesterday and had nothing this am.
sinus headache and foggy head. argh
supposedly the pollen count is off the charts. just deal with it for a day or two.

i am writing this week off.
call it recovery? call it something?

need a goal for mid summer.

hmmmmm

Thursday

mainsite rest day.
no rest here. looked around for a workout and found what i thought i needed at crossfit nyc.
little sluggish this am. think the body is still a little off. maybe i should have rolled over?

treadmill warmup
run 1.5
was going to do 2 but ramped the speed up and figured 1.5 was good enough. like i said the body is still a little off

strength warm up
3 rounds
15 push ups
15 squats
these were down fast. basically for time. felt good. legs protested a little on the squats after yesterdays workout.

WOD
"Elizabeth"
21-15-9
135# cleans
ring dips

warm up
cleans
full squat cleans here. figured might as well really make it painful!!
10x45
10x95
just getting the body used to the movement

"Elizabeth" slightly modified......
wanted to use the rx'd weight but wasnt so sure hopw it would go
don't have rings so would double the dip reps

15-12-9 135# cleans
30-24-18 dips
wasn't really watching the clock on this but it wasn't a personal best effort. keep the cleans fast and hard but had to break them into sets. no rhyme or reason to the sets just go till i couldn't, drop the bar, rest 15 seconds and go again
dip bar on other side of gym so lose a little time there but need the recovery.
very hard on the cleans in the 2nd and 3rd rounds. 3rd round was brutal!

glad i did the rx'd weight. it isnt that heavy. of course after heavy front squats the legs were a little pissed!! i think on a better day, with a better attitude i could blast this out as rx'd. not sure about time.

so thursday am and i got my ass kicked by elizabeth!!!!!!!!

hoorah!

been looking for a longer mountain bike race to focus on for middle of summer but the dates just arent lining up right for anything. argh...

Wednesday

back at it today. felt good this am. well rested i guess. maybe recovered? doubtful, but was up before the alarm.
cold as ......this am. yikes. really want to get off the treadmill and start running outside prior to my workouts but not yet. too cold!! yeah i'm a sally. ha
checked out the mainsite and it had just what i needed to kick my ass back into gear.

treadmill warm up
run 2 miles
good pace. legs feel good. left knee a little stiff still but 100% better than last week.
kept the pace pretty high and cranked it up for the last half mile. need to get a good 5k time trial in one of these mornings. hmm. see where we are at with that.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all the way around. no issues. little gassed from the run so paced these a little.

mainsite wod
front squats!!!
yeah. love these now.

warm up sets
10- 45
10- 135
8- 185
felt good on these and decided to head into the work sets. good depth and rom

front squat
3-3-3-3-3
205
225
235
240
225

205 felt good. deep full rom.
225 starts to get a little heavy but the 3 come up good
235 get heavy. the last rep is a bit slow up
240 went for it cause it was that kind of morning and got them all. rom a little short on the last
225 went back down and got good form. no need to push it and no spotter

definitely thinking the 1 rep max for this is going up. was 255 i think i could get that for 3.

called it a day after these.

good times.

peace

Tuesday

snooze button wins again.
the body is just broke down a little. long week last week culminating with the ssap race. long day in the cold rain.
body needs a little break so i am giving it that.
will be in tomorrow. can feel the need already. but the pillow felt pretty good this am.

back is 100% better. must have just starined it loading and unloading and hauling about a million things. shocking that it didn't bother me sunday night. must have been the 2 gallons of ipa.

go to see a lot of great people over the weekend and reconnect. sets the mind to thinking.
need to put some events on the schedule for the summer. have no real desire to jump into the h2h race series but might attend one for giggles. we'll see. maybe run a trail race? that sounds like fun. maybe a longer mountain bike race, a 50 or 100? i think shen is calling my name. i have unfinished business there. she got the best of me but i want revenge!!
vermont 50? can you even reg for this without some kind of superpower to avoid the waitlist?

lots of variable right now so all of this may or may not happen.

back to work.

peace

monday

yeah, well i did set the alarm last night and actually felt pretty good when it went off.
however......
i jacked up my back at some point over the weekend. lifting, moving, and setting up a bunch of crap.
so i rolled over. no need to make it worse.

back at it tomorrow am. yeah!!

weekend wrap up

worked saturday am and then headed upstate to set up for sundays race!
singlespeed-a-polooza!
saturday consisted of moving tents, boxes, tables and all other related items.
fun fun fun!

sunday!
race day.
cold and wet. brrrrrrrrrr

race was a blast and went off very well considering conditions. good to see everybody.

big thanks to all the volunteers!

big clean up post race. everything wet, muddy, and cold. awesome!

Friday

woke up feeling lazy. unmotivated maybe? not sure.
but got up and started to feel better.
mainsite had a real burner posted so was looking forward to giving it a go.

treadmill warm up
run 1.5
left knee stiff. starts to fell better after a few minutes. figure should be 100% by monday.
otherwise felt good.

strength warm up
20-dips
20-pullups
20-situps
20-squats
20-back extensions
all reps unbroken. for speed but also for form. felt pretty good thru these

wod
warm up
hang power cleans
10x45
10x75
8x95
6x115

wod
3 rounds for time
15- 135# hang power clean(scaled to 125)
15- burpees
12:00+/- on the wall clock
first round of hpc 13/2 burpees unbroken
second round of hpc 5/5/5 burpees unbroken
thirtd round was hpc 7/4/4 burpees unbroken
this was as much of a smoker as i thought it would be. just nasty. fun nasty but nasty.

will be prepping for ssapolooza tomorrow and working the race on sunday so 2 days off from the gym. hopefully the rain stays away!

peace

Thursday

tired. not really. maybe just unmotivated. yeah that's it.
didn't feel like getting up this am. but did.

treadmill warm up
run 1.5
still easy. still working out the kinks from sunday. feeling pretty good. left knee much better.

strength warm up
3 rounds
10- pull ups
10- push ups
10- dips
dragged a little on this. feeling a little slow this am.

wod.
5 rounds
3 backsquats
20 dips
for load and time

warm up
backsquats
10x45
8x135
6x185
5x225
these went well. good rom. felt pretty good.

wod-
3x275
20 dips unbroken
3x275
20 dip unbroken
3x275
20 dips 15/5
3x275
20 dips 10/10
3x275
20 dips 16/4
9 minutes +/-
wod called for ring dips but no rings so subbed reg.
275 felt heavy. probably could have gone heavier with a spotter but this was fine. kept the rounds pretty tight and minimal rest between.

cash out
10x135 w/1sec hold at bottom
10x135 w/1sec hold at bottom

that was it.
called it a day and hit the showers to get to work.

peace!

Wednesday

mainsite rest day.
could have snoozed but that would have just been lazy. was up before the alarm. let it go off and laid there for a few minutes anyway.
checked mainsite and rest day. scoped out crossfit nyc and they had a partner wod so cruised over to gunx crossfit and saw that they had snatches rx'd. ummm. sounds good.

wanted to get back to the 2 mile warm up run this am. the left knee is a little stiff but other than that i feel pretty good.

warm up
run 2 miles.
felt good. kept upping the pace into the last 1/2 mile and held it fairly high. still considering all of this recovery so not to worried. let the body come back on its own. no need to push to hard right now.

strength warm up
3 round
10 dips
10 pull ups
10 sit ups
changed it up a little. just for giggles. no issues here.

wod- snatches!
10x1 snatch
rx'd was 10x1 but i needed to get in some rep/practice
10x45
5x75
5x95
these were ok. little stiff maybe? little tired maybe? not real explosive off the floor and the timing wasnt great on all of them

1-105
1-115
1-115
1-115
1-115
stayed at 115 because i wanted to work the form. better drive off the floor and a stronger catch. i can power snatch 105 so had to force myself under the bar. 115 felt ok. need form work to get heavier.

3x95
3x95
couple cash out sets just to work it out. speed was better on these. little better form but tired.

called it a day here.

yippee! wednesday!

singlespeed-a-polooza this weekend!! get ready!!

tuesday

woke up feeling much better. little stiffness in the left knee but other than that darn good.

warm up
run 1.5
good little opener. started slow and built into it and then had a good pace going for the last half. legs were feeling better toward the end.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
again just getting opened up. felt good though. even after the heavy pull ups yesterday.

wod
1 clean on the minute for 15 min's

warm up
full squat cleans
5x45
5x95
5x115
3x135
these all felt pretty good. solid deep form. worked the fast elbows under the bar
figured i would use 155 for the reps

WOD
1x155 full squat clean on the minute for 15 minutes
these weren't to bad. i was happy with the weight coming off the run on sunday, otherwise i would have wanted to go heavier. could go heavier. thinking i can get 185 maybe push even heavier for max efforts.

cash out
jump rope
worked the jump rope.
100 double unders
little out of sync on these but better toward the end.

all in all good stuff.
should be back in the swing fully tomorrow

monday

active recovery
knees a little stiff this am.
other than that feeling pretty good. needed to get in and get the blood flowing

warm up
run 1 mile
well run might be a little strong. but felt good as i got going.

strength warm up
3 rounds
10 pull ups
10 push ups
10 sit ups
10 back extensions
all good here. jumping down from the pull ups was a little harsh on the sore knee joints. ouch.

wod
modified from yesterday
as many round as possible in 12 mins
3 50# weighted pull-ups
run 50m- subbed 15 squats
3 ring hspu subbed 65# db push press

6 rounds. i think. maybe 7? lost count. felt good. the push presses were heavy. weighted pull ups got a little harder on the last few rounds.

this was perfect for today.
would have maybe tried to get a little more in normally but called it a day.

little active recovery!

sunday- hook mountain half marathon

hook mountain half marathon!
so i decided last week to definitely sign up and do it. i had been thinking about it but was on the fence. spoke to a friend of mine and he was in if i was so away we went.
woke up early and had some coffee and breakfast. wasn't feeling awesome but not bad either.
it was freaking cold out, but it was supposed to warm up so i suited up with a long sleeve under layer and a short sleeve tee and shorts.
got to the start and got registered no big deal. got stretched out a little and Matt pulled up.

13.1 miles for time!

we decided to run around a 9:10 or so pace. Matt was comfortable there and he has done a bunch of these so i figured i could hold that and was just along for the run. we decided that if either wanted to go ahead no big deal. see you at the finish.
the first 4 miles are pretty flat around the lake. nice. start was a cluster. lots of traffic and people of varied pace and ability. a little hectic. thinned out by mile 2. our pace was good even with the crowded start.
mile 4 you hit the rolling hills. about 1.5 miles of good size rollers. i have ridden the bike over them and they will take it out of you. i felt good on the hills and gapped Matt a little. i slowed and let him catch back on. i was concerned with being able to judge my pace.
after the rollers you descend down to the river. down down down. steep downhill beat me up a little. once you get to the river you get to run along the path. gorgeous down there. perfect weather. little crowded and we started to get a little 2 way traffic as the elite guys were headed back up. yup thats right back up up up.
felt good going to the turn around point. up a little hill and then back down. Matt fell back but caught on as i slowed to get some water.
at this point i had mentally turned the corner and knew we where headed home. we were also headed into a wicked head wind. i fell in behind a group that was moving along nicely and just kept pace.
the climb. the clmb up to mile 10 is steep. its the same hill we came down and it has 2 parts. the initial push up from the water and then a longer steeper section back up to the road. i settled in and ran up the lower part. felt good at the mid point. the second section really kicks up. ran this and was just mindful to keep the heart rate steady. no spiking or excessive efforts. preserve.
shot down a gel and had a little gatorade at the top.
3 miles to go.
this was were it was about putting the head down and going. must have lost Matt on the hill and i later found out he had a bad calf cramp.
i started to pick of runners up the road. some more rollers and then back down to the lake.
2 miles to go
my right knee decided to show me some love. little shooting pain. that's a new feeling.
pushed thru and caught up to Tom who i know from the gym. hurting but feeling good.
1 mile to go
there is tons of traffic here from the 5k walk. little annoying but i am pretty blown anyway.
turn the corner and see the time clock at 1:57 sweet

run under it at 1:57:58 i think. have to check the official results.

check that off the to do list.
all in all a good effort and a good day!!

woohoo

saturday

no work. yeah
slept in. yeah
big breakfast with the kids! yeah.
but i had 2 days off and needed to jump start the leg for sundays plan......

treadmill warm up
run 2 miles
endurance pace. open up the legs. felt good.

strength warm up
20-pull-ups
20-push-ups
20-sit ups
20-back extensions
20-squats
figured 1 longer round would switch it up. was good. liked it

wod
4x400
3 minute rest between
ran the 400's pretty fast but not crazy
felt good to get the legs opened up after a couple days off

active stretch
spent about 15 minutes stretching
need to do more of this
felt good after

More rest?

so i forgot to adjust the alarm and didn't get up.
needed that sleep apparently. probably good to force a 2 day break.
will be looking for something light tomorrow.

peace

Thursday

snoozed.
rest
out late at a meeting. poor excuse. home late and not enough sleep.
save it for another day.

Wednesday and The Filthy Fifty!

it sounds like a bad ww2 movie! The Filthy Fifty! but what its really is a badass workout! i real beast!
woke up a little groggy. had a late meeting last night and didnt get home till 10:30 or so. asleep after 11. argh. hate that. body needs to get the sleep!
checked the mainsite half thinking we would get a heavy wod today. nope! a real beast and a benchmark beast at that.
the first time i did this i did it as 35 reps. i don't think i finished the burpees and forget double unders. i think i was over 40 minutes and almost dead. so this am we were going to run full tilt at it! lets get some!

warm up
run 1 mile
felt great. could have run 3 but i knew what lay ahead!

WOD
the filthy fifty
50- 24" box jumps
50- jumping pull ups
50- kettlebell swings 1 pood
50- walking lunges
50- knees to elbows
50- push press 45# bar
50- back extensions
50- wall ball(subbed 45# thruster)
50- burpees
50- double unders

so after my little warm up run i moved over to back of the gym and set up my stations. took a minute or 2 breather and then 3-2-1- go baby!
the box jumps were good. paced them and got them all unbroken
jumping pullups started to burn around 35 and really spiked the heart rate
kettelbell swings were broken into sets of 30 and 20 but felt ok. again heart rate up
walking lunges suck period. yes they were hard. thought i might recover a little here. um no!
knees to elbows were broken into sets. 15-10-10-10-5 few seconds between. needed to reset
grip and rest a bit.
push press were sets of 20-15-15. really starting to feel it now and was dreading what was coming up
back extensions were ok. 30 and 20. hams were tight on the second set
subbed 45# thrusters for wall balls. they weren't as bad as i expected. sets of 15-15-10-10
now to the dreaded part.......
broke the burpees into sets of 10. i had to lay on the floor for about 20-30 seconds between sets. was gettind gassed but could see the light at the end of the tunnel now.
double unders went better than expected. got to 25 fast and then just choked out the rest.
37:00 +/- on the wall clock.
this is of course not fire breather material but i was very happy just to finish. after the first 2 sets of burpees i wasnt so sure.

glad i got it done. it really just comes down to doing more work when everything says to quit. mental game.

time to recover.
have a meeting tonite. not sure how late that will go. will be playing tomorrow am by ear....

Tuesday

home a little late last night but in bed at a good time. still a little sluggish this am. snoozed a few times. no big deal.
mainsite rest day but wanted to make up yesterdays wod.

treadmill warm up
run 1 mile
short and sweet today. just get the blood pumping

strength warm up
10 pull ups
10 push ups
10 sit ups
10 squats
went with the 4 exercise warm up. wanted to get a little extra here. maybe should add a fourth round but don't want to push it to much. it is a warm up after all.

WOD
snatch balance
this is skill work for me. the ideas was to get to 1 rep max's but i wanted to hone the skill a little more.
10-45
8-70
6-95
6-115
4-125
1-135-fail
1-135
1-135
1-135
ran out of time in the 135's. i could get more but this was good. good skill work. work the movement. the weight will come. lost 1 rep of the 135's. just rolled on my toes and dropped it forward. no big deal. i am thinking 155-165 shouldn't be an issue. felt good to work the push/drive overhead. much more confident here now. the overhead squats have really helped with this. more confident with weight overhead. gotta get the bumper plates out and see what we can put up.

good clean fun and a much better workout than i had maybe expected. after rolling over on the second snooze wasn't sure what to expect. but the body kicked it in once we got moving.

peace

monday

up and out early although a little sleepy this am. not really on my game 100% this am. argh

treadmill warm up
run 2 miles
decent pace. felt ok. probably should have just done another couple miles and called it a morning but..

strength warm up
3 rounds
10- push ups
10- sit ups
10- squats
felt ok. no big deal here. just off my game. sluggish. little burnt.

wod
5 rounds
15 40# db split clean
21 pull ups
so i read this wrong originally and didn't realize they were split cleans. i decided to do regular cleans but all else as rx'd

got thru 3 rounds and called it.
the cleans were heavy and my left shoulder was wiped after the first round. pull-ups were ok. had to break the cleans into groups of 5.

no game this am.
well whatever. have those kind of days now and again.

back to work.

sunday

got up and drove to Stewart to meet the boys for a SS-apolooza course pre-ride and prep work.
course is looking good. still need to fix up a couple sections but for the most part it is all good.

forgot to check the mileage when we were done but probably got in 15+/-
felt good on the bike and really in sync with the niner right now. bike is awesome.

Saturday

had to work in the am so got to the gym at noon. was looking forward to getting some work done. friday's rest was needed. body needed a little break.

treadmill warm up
run 2 miles
moderate/fast pace. felt good.

strength warm up
3 rounds
10 pull ups
10 push ups
10 sit up
10 squats

these went well and felt good. moved thru fast and the pull ups were easy. rest day made a big difference here.

wod
5 rounds
20 135# backsquats
20' handstand walk
ok so i cannot do handstand walks. figured i would try o find some kind of sub that worked a similar muscle group. decided on single arm dumbbell presses with 45#

modified wod
20 135#backsquats
20 45# single arm dumbbell press (10 each arm)

holy painful. the backsquats were as hard as i figured. yeah the weight was light but the rep count was high. the db presses were heavy and hard. had to break them into groups to get in done.
can't remember my time. 15 maybe? have to look back in the notebook. very hard though.

cash out.
run 2 miles
tired but felt good to get a few more miles in. may have pushed it a bit as i was feeling it in my right heel after.

Friday-rest

rest day.
mainsite rest day. thought about going in and making up a workout. passed.
woke up to rain and just felt like rolling over.
gotta listen to the body and right now i thing this is the smart move.
will get a workout in tomorrow and will be riding on sunday so its all good.

peace

check this out. off the mainsite.

Thursday

great weather day yesterday. took the kids and some cub scouts for a hike at a local park after work. had a blast. great way to end the day.
up early this am but let the alarm go off and snoozed it once.
left hamstring a little sore but the right heel is better.

treadmill warm-up
run 1.5 miles
only 1.5 this am. wanted to keep it short. felt good and could have easily thrown down a few extra miles but wanted to focus on other stuff. trying not to burn out on the running. liking what its doing and don't want to get sick of it.
really wish we had a rower at the gym.

strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
standard non sense here. moved fast and felt good. push ups were a breeze, pull-ups kept strict, and the sit ups were the same, hard after a couple rounds.

WOD
D.T.
5 rounds
155# deadlift 12 reps
155# hang power clean 9 reps
155# push jerk 6 reps

this is a monster of a workout as rx'd. i really fought with what to do with the weight on this. 155 is too heavy for the rep scheme for me. thought about going fairly light and trying to speed it up.
ended up with 135. this was HEAVY. yeah H-E-A-V-Y!! after the first round i wasn't sure what to do. maybe i needed to drop it down. fuck it! kept going. the hang power cleans were the hardest. the push jerks, which i did as push presses were heavy but doable. by the 3rd round i sort of got my rhythm on the hang power cleans. they might have been a little ugly but i got the weight up.
this was a beast. 24 minutes, 5 rounds, 135 pounds.
kicked my ass!

should be a mainsite rest day tomorrow so will have to formulate a plan.

peace

Wednesday

up before the alarm and out the door.
checked the mainsite and was a little unsure if i would go that route. after a little thought i figured i might as well. don't want to be jumping around with workouts to much. its one thing on a rest day to fill in.

treadmill warm up
run 3 miles
felt real good so pushed it for the extra mile. kept the pace high. right hip a little sore from the overhead squats yesterday but loosened up a 1/2 mile in or so.
good stuff.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
moved quickly through these. little burnt from the run but felt ok.

WOD
row 500m
150 double unders
50 burpees

ok, so i may have underestimated this a little........ i was a little burned out after the run and all. found a jump rope and said ah what the heck.

scaled
50- 45# sdhp
75- double unders
30 burpees

yeah this sucked bad.
the sdhp were unbroken.
the double unders really were bad. not sure if it was a rope which had a kink in it or what but i kept getting hung up and having to get back going. get 3 start over, get 4 or 2 and start over. argh. just brutal. i had been getting better at these but apparently need a little more work. maybe incorporate these into the warm up? need to get a new jump rope as well.
the burpees were abut survival. empty tank. no gas. did sets of 10. was shooting for 50 but after 30 i was spent.

all in all a good morning.
going to be a nice day. get out and enjoy!!

Tuesday

no alarm malfunction this am thankfully. back to your regularly scheduled programming.
up early and out.
check the mainsite to find a sweet overhead squat workout. nice. these need work. good stuff.

treadmill warm up
run 2 miles
pace was high and i kept making it higher. need to make these short runs count. body has adapted to them so have to either lengthen the distance, which i really don't have time for in the am or kick the pace up. so pace up it is. may throw the weight vest in from time to time as well to spice it up. as it was a good run to get the blood flowing and the sweat pouring.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
moved thru quick and kept the movements strict. good stuff. may add a forth exercise to this cycle from now on. maybe sit ups or something similar. we'll see.

overhead squats
these need work and i need to get some confidence getting the bar overhead in the wide grip. lost a bar a few weeks ago behind my head and it messed with my mind.
warm up sets
10x45
8x95
6x115

WOD
5-5-5-5-5
125
135
145
155
165
these felt good. pretty well balanced and no issue putting the weight overhead. had a spot on the 165 which was a new pr! hoorah!! think i can go heavier and definitely heavier for singles. just need a spot getting the weight overhead. good depth and form. little shaky on the last few reps but good.

wanted more this am. if i had time i would have thrown down that dumbell clean and jerk/pullup wod. argh. had to get to work. oh well

peace

Monday

ah, monday!
alarm malfunction this am and was lucky to get to work only 15 mins late. argh.
welcome back to the grind.

no workout this am. maybe afterwork.

right heel is banged up this am. combo from the run and working on the truck in flip flops. iced it last night but it was tight this am. need to get it sorted out and fast. bummer.

sunday

another beautiful day and another skip the inside for an outside work out.

went for a trail run at Kennedy Dells park. nice day and great run. bunch of dog walkers out but felt good to run on something other than the treadmill. got in roughly 4 miles. need to map it out. lots more options to run in there. will definitely be back.

saturday

active rest.
beautiful day outside and could bear to go in to the gym. spent the majority of the day outside with the kids.
cleaned the bike, washed the truck. rode bikes, and took the kids for a walk to the park.

good clean fun!

Friday!

off for good friday! sledpt in and hit the gym when the sun came up. nice change.
mainsite called for tabata intervals but its a little tough to do them alone so swung over to crossfit endurance and poached their wod.

treadmill warmup
2 mile run
fast pace. kicked it up on this and kept the pace high. looking to move these runs up a notch.

strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
strict pullups, good full extension sit ups and fats squats. felt good to open up the body.

endurance strenght wod
back squat 7-7-5
power clean 5-5-3-3
press 3-3-1-1-1

warm up for back squat
10x45
10x135
8x225
work sets
7x255
7x275
5x285
power clean
5x135
5x145
3x155
3x165
press(push)
115
135
145
155
165

the last set of power cleans and the last rep on the press were ugly. felt strong though and happy with the numbers

cash out

run 2 miles

Thursday! April 1

April fools day! ha!
i must have woken up 5 times and thought it was time to get up. of course when the alarm went off i didnt want to get out of bed. argh. but had stuff to do ya know!

mainsite rest day.
had originally intended on running a 5k and then doing a little metcon work. wasnt exactly sure what. decided to change that plan

treadmill
1/4 mile warm up shake out

run 6 miles
53:08
set the treadmill at 2%grade and at a 8:50 pace and just ran. covered the display and only let myself watch the wall clock. would have gone for the even hour but had to hit the showers.
picked up the pace for the last mile. worked up to an 8:00 mile by 1/4's. felt i finished strong. the distance wasnt bad. its a mental battle on the treadmill. fight the monotony. definitely easier outside. with the nice weather this weekend going to try to get in a long run on the road. legs felt ok. left knee is a little stiff and the right ankle and heel are much better. want to be careful not to overdo it and fubar them.

did a 5:00 cooldown and then hit the showers.

good am workout. nice to take a day off of strength work. shoulders feeling it from yesterday a little.

happy April fools!