Run fast

Fun run with Nate and Adam on the Millcreek Canyon Pipeline trail. We did the 9.5 out and back then finished with a few on the road and past the gate. Sad that this was my frist run on that trail in about 4 years. It's a good one.

60 minute SPIN class and 30 mins of rowing and elliptical.  We did intervals and sprints that kicked by butt.

Intervals on the stairmaster. 3,5,6,6,3,3 with a couple of minutes off in between each. 

The gym's air was pretty clear today. I think my lungs are thanking my nagging achilles.

PM: bootcamp class. impossible (for me) hip flexor exercises, push ups, about 10 minutes of planks, stairs, and lunges. after the class all of us just sat on the floor not knowing what hit us.

stairmaster and 1/2 of a 5K on the treadmill. 

elliptical and 2 miles on the treadmill.

It was tempting but I decided not to run the winter series 5k today. I could have raced but I figured I had a lot more to lose than I had to gain. Last year I hobbled from race to race during the winter months only to end up being sidelined from april through june.  Instead of the race I did a one hour interval workout on the recumbent bike at the gym. Intervals were 3,3,16 (~5k effort),3,5,3,3,3,3 with a couple of minutes rest in between each. Totaled 42 minutes on and 18 off.  Pretty good effort AND the achilles was spared.