great run this morning. everything just felt great.  amazingly the first mile was around 8:48, so that gives an idea of the pace for the remainder.  beautiful morning for a run

nice zone 1 run.  beautiful out this morning.  clear sky, no wind, cold.  perfect for running.  brillant sunrise.  great way to start the day

decent swim.  all intervalls  under 2:00/100  kick was 3:48, pull was 3:15, all the 50's were under :51, first 3 100s were under1:50, last two around 1:54

another good rain run.  colder today, but a good run.  first half easy, then z3 from rouse road to airport road, recover from airport to John Mewborn, then z3 from John Mewborn to entrance of Spirit Aviation, then easy to Hwy 58, z3 from Hwy 58 to entrance of Spirit, easy to John Mewborn, z3 from JohnMewborn to Airport, easy from Airport to Rouse; z3 on Rouse from FHP to Dobbs Farm, easy from there home.  This gives a variety of distances of z3 and recovery.

good run.  was going to do the run as follows:  1 hour easy, 3x 10 min moderate w/ 5 min recovery, remainder easy.  It evolved to 1 hour easy, 10 min moderate, 5 minute recovery, 19 or so minutes high moderate, rest easy.  Got to run in the rain.  That was absolutely wonderful.  From 1:17 to about 1:36 the wind blew so hard in my face that it was like running the Blue Ridge Parkway from Jordan Price Park up to the viaduct.  Grinding it out in high z2 low z3 to keep moving.  Loved it.  First lightning strike was about one minute after I got back to the house.  Talk about luck.