Joe the Plumber...er...I mean...Runner.

Got in a great workout today in spite of Hurricane-esque winds.  Ran 5 miles to Merlin Olsen Park and back up to the field house where I did some weight training for the first time in a long time

Leg Extension:  3x15 @ 105 lbs.

Leg Flexor:  3x15 @ 90 lbs

Glute Flexor:  3x20 @ 110 lbs

Calf Raises:  3x15 w/ 2x35 lb dumbells

Jumping exercise:  3x15 @ 70 lbs

Hip Adductors:  3x15 @ 90 lbs

Hip Abductors:  3x15 @ 90 lbs

Also did 4x200m on the track at about 00:30 apiece.  Jog in between.  Cooled down for another mile or so back to the apartment.  Great workout today!  Felt good to get some strength and speed training in.  It's been awhile and I will probably be super sore tomorrow.  Yay!

Oh, and incidentally I weigh in at 140 lbs even with shoes and clothes on.

8.5 very very easy just around town.  felt good and weather was very nice.  I think I'm going to hit either some weights or a track workout tomorrow so I figured it would be good to take it easy today.  

10 miles Providence Loop.  Easy pace.  Legs were a little sore from yesterday but it was the good "I got a great workout yesterday" kind of sore which I haven't actually felt for awhile.  Passed 500 miles on this pair of shoes and they are still in way good shape.  My stride etc must be improving because there is a lot less wear and tear at this point on them than my last pair (which are the same brand and style).  I figure I have at least another 100 miles on them.

14 today moderate pace on the Canal and River Trails.  Felt very good but the canyon was much colder than the valley and my hands got cold since I didn't wear any warm stuff.  but it got warm again coming back out so it was okay.  Legs felt very strong after last week's rest week.  Great run today.