Swim

• 21m 18s
• 1000.00 yards
• -----

I swam.

Sport

• Crossfit
• 30m

Lunges, pushups, kettlebells, squat tabatas, around the worlds.

Run #1

• 1h 44m 01s
• 12.00 miles
• 08m 40s /Mi

I had a race that started in Independence at 11, so I decided to run to the race start. It was overcast and cool when I started, so I wore a long sleeve over my short sleeve. I got about 6 miles in and it started to mist and get cooler. By mile 7, it was all out raining and the temp continued to drop and the wind was picking up. The rest of the run was wet and cold. Good training, but it didn't make it suck any less. Got to the race start at about 10:15 and stood in the cold until Mary showed up with dry stuff.

Run #2

• 09m 42s
• 1.00 miles
• -----

THE FLEEING FELON RACE:
6 people in my wave...I WON! Yea for the old guy!

Run

• 24m 40s
• 3.00 miles
• -----

ran on tready after spin class. started at 8:30 and progressed to 6.

Sport

• Spinning Class
• 55m

Pushed it hard. Hopefully bike will be fixed soon.

Sport

• Misc.
• 1h 00m

Took a strength class at Silver Lake. Back still hurts.

Run

• 18m
• 1.90 miles
• -----

Ouch.
I conflicted with a client, so I was at the gym and decided to get a little run in anyhow. Wore Vibrams on treadmills and was feeling good UNTIL I got this crazy back spasm about mid back that felt like mike tyson double punched me. Took the breath out of me and bent me over. It actually felt like my ribs snapped. I took a few slow breaths to actually see if I felt bones crunching against each other. I had this back issue last week, and it was almost fixed, but it seems to have come back in spades. No more running today...or much of anything else. Geez Louise!

Swim

• 19m
• 1000.00 yards
• -----

I swam.
2 X 100 s,k,p,s
then some free

Run

• 50m 49s
• 6.00 miles
• -----

1.5 mile warm up
4 X 1 mile at Marathon Pace (7:19)
jog between each for about .2
short warm down.