Just one race at a time

Rest Day

warm up - 1% incline .5 @ 9:13

6X400 meter @ 7:30 100 meter rest

1 mile cool down @ 9:13

Lifted for legs - They moved the machines around in the gym this weekend so that all the leg machines are together, abs are in one area etc.  This seems like a great idea but my rest between sets was the walk to the new machine and now I have to stand around looking like an idiot... I guess I could always dance to my tunes while I wait because that would be much less conspicuous.

Push-ups tonight big week 4 I can't wait to see how I do!

6 Easy miles today.

Push-ups - did week 4 day 1 column 3 max 34 very hard I am not sure how much longer I can stay in column 3.

3 miles today they should have been race pace miles (8:30) but I think I lifted too hard on Monday and I threw in a few hills in yesterdays run because I was board (I walked them so I thought it wouldn't hurt) Anyway I did the first mile @ 9:13 the second @ 8:54 and the third @ 8:49 I did sprint .2 @ 8:00 at the end but I am sure it didn't make up for the over all slower miles. 

Lifted again for legs

Spin class -  Hill intervals

My legs were so dead last night I couldn't sleep because of the pain.  I laid in bed, tossed and turned for about two hours.  They didn't hurt a lot just felt like they had really been work yesterday.  When I woke up they felt better but I decided not to do my normal routine today.  Normally I would run 3 easy miles, lift for abs and then spin.  Instead I went on the rickety old basement treadmill and walked at 1% incline for 5 miles.  My legs feel much better.  I will do abs tonight with my push-ups and hopefully kick butt tomorrow on the elliptical.

Nothing today family problem I may not be on for a while

Please pray for my family.