I'm pretty horrible at keeping a running log, always have been, but now I'm expecting my athletes at Lane to do so, SO I now must do a better job of keeping one. It's going to be kind of pathetic for a while just to warn anyone.

2/23- AM- 34 minutes with Colby in Portland, we ran the water front. It was a nice sunny day and it was good to run with one of my best friends.

4.5 miles

    PM- 15 min warm-up, 4 x 800 @ 2:28, 2:29, 2:27, 2:30 with 2 min rest.....4 x 200m @ 35, 34, 31, 30...15 min cool-down, I didn't feel real hot during this workout, which is why I only did 4 800's, but at least I got the work in. Played an indoor soccer game tonight as well, we won, it was fun.

7 miles

2/22- AM- 45 minutes with 20 minutes of hill repeats, felt pretty good.

5.5 miles

2/21- 35 minutes @ Alton Baker.....ran with Alisha Murdoch and Tiff, nice and easy. It was nice to go a little easier. Basketball with Alisha and Ross, CORE.

4.5 miles

2/20- AM- 35 minutes........nice and easy.

4.5 miles

PM- I did a little bit of work in the pool, but not as much as usual.

2/19- I ran this workout by myself, because I watched my athletes at Lane do the same one. 10 minute warm-up, then 3 minutes on, 2 minutes "off" MINUTES style, I think I did a good job of keeping the "off" at a steady pace and the on was pretty solid, I was moving along, ran this along amazon and rexius, then finished on the South Eugene track, took about a minute to recover then ran a POWER 400. This is a hard 400, but not so hard you lock up or anything. I ran this in 55. It felt pretty good actually....I went 27 at 200 and then 28. 15 minutes cool-down. LIfted really hard at the DAC with Ross. CORE.

8 miles

2/18- 35 minutes, hurdle drills, strides, ice bath. I went pretty easy after a tough day on sunday.

5 miles

Weekly Mileage for 2/11-2/17: 48.5 miles

2/17- AM- Ran 78 minutes @ Alton Baker with Chris, Jane, and Shane after getting home pretty late from Seattle. We were clipping along really well at the end of the run.

12 miles

2/16- OFF.....was at the Husky Classic in Seattle all day and took the day off.

2/15- 25 minute w/u, drills, strides, then 5 x 300m in 48, 47, 47, 48, 47 @ Husky Stadium in Seattle with 1 min recovery. 15 minute cool down.

7 miles

2/14- 70 minutes @ Ridgeline....I was only planning on running 50, but Lukas took the wrong turn and got lost. I ran another 20 minutes looking for him, fortunately he just ran down to David Sherman's house and got a ride back.

10 miles

2/13- AM- 30 minutes......ran with Elinor, nice and easy. Good run.

3.5 miles

PM- TOUGH pool workout, we finished with 5 minutes of intense work by holding the side of the pool and kicking with our feet.

2/12- 15 minute warm-up, 6 x 1000m @ 3:17-3:18 with 1 min jog recovery, 15 min cool down.....I felt pretty tired, but was able to roll through this workout without any real problems. Went to the DAC and got a really quick lift in, CORE.

9 miles

2/11- 50 minutes, hurdle drills, 3 x EMH strides.......standard monday run.

7 miles

Weekly Mileage for 2/4-2/10: 46 miles

2/10- I did a 45 minute triathlon at the DAC today, 15 minutes of swimming, which just about killed me, 15 minutes of biking, which was tough, and then after my thighs felt locked up I ran 15 on the treadmill, and was going to try to run 5:20's the entire way, but worked from 6 flat pace down to 5 flat by the end. I'm glad I did this before I tried a real triathlon, humbling experience.

3 miles

2/9- 84 minutes.......ran out at Whoahink with Chris and Kyle Kotaich ran with us the first half of the run. It was a great run, we talked about politics, religion, and of course running the whole time and it really made time go by quickly. We also were crusing along at 6:30's at the very least most of the run, so we got some miles in. I actually felt really good, which was definitely the first time I have in a while. Crazy what a day off can do!

13 miles

2/8- OFF, the team did a workout I really needed to watch, next time I can do the Auburn Hills with them...maybe. I was going to go back and do it myself, but Chris called me and invited me to head out to Florence for ny steak, twice baked potatoes, caesar salad and beverages....I couldn't really resist, so I went and feasted. It had been a while since I had a day off I guess. Still kind of felt guilty.....well I just looked back in my log and I guess the last day I took completely off was January 5th...so I should be ok huh?

2/7- 59 minutes........ran at Alton Baker, I was feeling soooooo tired and my legs were sooooo dead. I made to start off at such a slow pace in the beggining. We ran out towards Dorris Ranch and when I turned around and started running with Jeremy I started to feel better and picked it up. Getting it in, getting it in.

8 miles

2/6- POOL workout......this felt pretty good, I love the feeling of walking away from the pool tired. I know this is helping my fitness and I hope the team feels the same way and walks away with the same type of confidence. We were in the pool for 55 minutes, with our typical 10 minute warm up of freestyle and kickboard, 20 minutes of aqua jog with intervals, and relays at the end (which really make the workout).

PM- 35 minutes on treadmill, nice and easy, plus I shot around in the gym for about an hour, plus did some core, GOOD DAY.

5 miles

2/5- 15 min w/u, 4, 4, 3, 2, 2, 1, 15 min c/d, lift, core.......I had to get some paper work done today at Lane and was unable to run with the team, which I need to get in a habit of running on my own anyway as the season progresses since I will have to COACH most workouts and not participate. I really went to work today. The intensity of these minutes has come up as I do them on my own on the treadmill, which is yet to be seen as a good thing or bad. I was running very hard at times, but it was a good workout.

10 miles

2/4- 50 minutes, hurdle drills, 3 x EMH, core.........I definitely was still feeling dead in my legs after a string of tough runs at the end of last week. I was able to get it in though, getting in a habit of just trying to be tough everyday.

7 miles

Weekly Mileage for 1/28-2/3: 59 miles

2/3- 60 minutes, core........I worked all day and then went home to catch the superbowl, which I was mildly interested in. I got home and it wasn't working on my satelite, which was odd. I was tired and rested and was occasionally checking the score on ESPN.com. I was excited to see it was a close came in the 3rd quarter and rushed to the DAC. I watched the rest of the game while running on the treadmill. It was one of the best super bowls I've witnessed and I was very happy with the result. I have to admit I was more happy the Patriots lost than I was that the Giants won, but they showed heart. I felt a little better today, but still tired.

9 miles

2/2- 77 minutes....Chris came into town and we decided to go long since he was here. I was feeling haggard!!!! The run last night left me exhausted and my legs were torched. I struggled through most of the run, but with about 15 minutes left Chris dropped me like the good friend he is....actually later he told me it made him feel good....so at least there was a positive out of it. We ran mostly in Alton Baker, but added on around S. Eugene.

11 miles

2/1- 15 min w/u, 10 x 1 min on/1 min off, 15 min c/d, core, lift.........the team did a whistle drill today where I was watching them and controlling the workout so I didn't get a chance to run with them. I ran later and ran pretty hard during the minutes portion, the fastest I've run in a while, went to the DAC and lifted hard, maybe too hard. I was feeling exhausted by the time I left.

9.5 miles

1/31- AMAZING RUN @ Ridgeline 62 minutes.....there was snow all over the trail combined with mud to make it a sloppy adventure. I ran with the team for most of the run, but after stopping to talk to Katherine I found myself alone the last 20 minutes and it was very enjoyable to be running on that trail by myself in those conditions. I felt like a savage.

8.5 miles

1/30- POOL Workout- The team was back in the pool after a week off from it. We went 10 minutes of alternating between freestyle and kickboard, then 20 minutes of aqua jogging with a little more challenging intervals and the relays which seem to be the hardest part and the most fun. Rachel, Sierra, and Leah had an nearly unstoppable kickboard team and dominated the first time we did that, so after we were all done the rest of the team put together an All-Star squad to challenge them. It did not look good early for David, Kurtis, and myself. We had an incredible come from behind victory that was very very close, a testament to how fast those girls are.

PM- 35 minutes with 20 minutes @ 6:00-5:30 pace at the DAC on a treadmill, core....I needed to get another run in even though I felt tired from the swim. I actually felt really good tonight though, efficient.

5.5 miles

1/29- 55 minutes with 6, 4, 3, 2 minutes workout in middle, lift, core.......the snow out at Lane made it kind of difficult plus I was so tired from waking up at 5 AM for work, but I got it in. My workouts haven't been going amazing, BUT I have been putting in good consistent mileage (for me at least). I'm trying to decide if I need to drop my volume a little in hope to have more quality workouts or keep my mileage up. Right now I'm thinking the most important thing is the mileage, since I'm still just trying to get fit. Two or three weeks from now it will be different.

8.5 miles

1/28- 51 minutes.....I definitely wanted to get out and run in the snow today. It was fun for sure. We didn't have practice today, because Lane was closed.

7 miles

Weekly Mileage for 1/21-1/27: 58 miles

1/27- 80 minutes.....It snowed ALL day today and even though part of me really wanted to head outside for a little adventure in the snow I chose the treadmill today. Not sure why. I kept it at 7:00 minute pace for most of the run and it felt really relaxed, then I went down to 6 flats for 15 minutes before finishing with a little 5 minute cool down. I had a heart rate monitor on out of curiousity and it never got that high, even during the 6 flats it didn't get above 140. So maybe I'm getting in better shape.

11.5 miles

1/26- 45 minutes....I felt a little sore from the day before, but probably more from the hour massage I got in the morning. The massage therapist really dug into my calves, but I think it is going to be really good for my legs.

6.5 miles

1/25- AM- 45 minutes with Elinor in the morning. We did hill repeats for 20 minutes after a warm-up and then cooled down. I felt really good this morning.

PM- 55 minutes with 10 mins at a little faster than threshold pace, 5 minutes steady, then 10 minutes at that same pace again on Rexius. I ran with Dylan, Ryan, and John for most of this workout, but I fell off the second stretch. I made a big mistake today by eating way too late and going with some thai food less than 2 hours before the workout. I was just starving and it sounded so good, but I was experiencing a gut bomb in the workout. I got through it fortunately and kept pushing even though I felt horrible. Did 3 x EMH strides at South Eugene's track. Lifted and ice bathed at Lane.

13.5 miles

1/24- 60 minutes.....ran at Alton Baker with the team, most went a little shorter, but Ryan, Dylan, John, and I all went 60 minutes out towards Dorris Ranch. I felt a little tired, but it wasn't anything too bad. I hope I feel better tomorrow, need to make sure I eat breakfast and drink lots of water to be ready for the workout.

8.5 miles

1/23- 32 minutes.....ran real real early in the AM before work with Chris Johnson out at Amazon/Rexius, it was sooooo cold.

4.5 miles

1/22- 42 minutes w/ 5, 3, 2, 1 minute fartlek in middle, CORE, lifting......I definitely felt really dead today. I got up really early to work and just felt it in the workout. I felt better while lifting and made sure to take an icebath.

6.5 miles

1/21- 47 minutes, hurdles drills, 2 x EMH strides, CORE......I felt a little tired from the run the night before, but it wasn't anything I couldn't handle.

7 miles

Weekly Mileage for 1/14-1/20: 48 miles

1/20- 76 minutes....... got going pretty late after watching the Packers lose in overtime to the New York Football Giants. I was definitely dissapointed since the Packers have been my favorite team since I was 12. I gotta hand it to New York winning three road games in the playoffs to go to the SuperBowl. I felt great on the run, tried to make it a little faster effort since I didn't get that tempo in. I probably averaged under 6:30's the whole way if I had to guess.

12 miles

1/19- 37 minutes......woke up nice and early to run with Travis Stevens and Ryan Santana in Alton Baker. I hope both those guys decide to attend Lane along with the girls that visited. I also went to the DAC and lifted and did some new exercises Ross Dexter showed me.

5.5 miles

1/18- 27 minutes.......I ran with Laurie Stoutenburgh, we didn't quite get as long of a run in because her car got broken into and we couldn't start the same time everyone else did. I felt so bad for her, she is the sweetest girl in the world. I'm starting to not believe in Karma. I wanted to do the threshold run, but oh well. We played laser tag and putt putt that night, it was a lot of fun.

3.5 miles

1/17- 60 minutes.....ran the first 30 minutes around Hendricks Park with some good hills, then we jogged down to the South Eugene track to watch this test effort by the OTC/Oregon teams. There were about...I don't know...I think like 40 guys trying to hold 4:24 mile pace for two miles. It was stacked with National Champs and All-Americans and so forth, so it was kind of interesting. I ran back to my car after that and felt kind of tired on the way back.

8.5 miles

1/16- AM- Ran with Elinor for 32 minutes....it was so cold and frozen over in Eugene. I felt sooooo tired today. I need to be better about sleep.

PM- Pool workout....10 min warm-up of freestyle and kickboard, 20 minutes aqua jog, finished with about 10 minutes of relays which really got the heart rate going. It was a good effort in the pool and I was happy with what the team put into it.

4 miles

1/15- 52 minute w/ 6,3,3,3 minute sequence in middle, core, lifting......ran this workout with Dylan and Ryan for most of the way. They ran it to perfection and it felt really good.

7.5 miles

1/14- 50 minutes, hurdle drills, 5 strides, core.......pretty standard monday for running.

7 miles

Weekly Mileage for 1/7-1/13: 39.5 miles

1/13- 35 minutes....I definitely planned on going longer today, but my friend Chris Johnson decided to shorter and so I decided to delay my long run by a day. 4.5 miles

1/12- 55 minutes w/ 3 mile tempo in middle.....I didn't get to get going on this run until it was dark. I wasn't exactly feeling real hot at all today and it was reflected in my effort during this "tempo". I ran the mile loop at Amazon so I could time my effort. It was really hard running in the dark on the backside in not ideal footing. Despite that...I just didn't run real strong. I hit 5:48 the first mile, then 5:53, then 5:55 and didn't exactly feel like going for a 4th mile. I don't feel extremely fit right now, but I feel on a better day I could have a better effort for a threshold run. My heart rate was 154 when I finished the tempo. 8 miles

1/11- 45 minutes of hills in morning....I felt pretty good despite having run a good effort the day before. I didn't run with the team today. They were doing a timed threshold run and I wanted to watch and record, so I will give that a shot myself tomorrow. We'll see how it goes. I got a great lift in and core with the team.

5 miles

1/10- 50 minutes of hills, 4 hill strides........My legs were definitely pretty wrecked from everything yesterday when we started, but it turned out to be a pretty decent run. We just ran all around Hendrick's park hitting hills the entire time.

7 miles

1/9- AM 45 minutes

PM-30 minutes hard on bike, core, 90 minutes of full court basketball

5 miles

1/8- 35 minutes with 5 min. on/ 5 min off x2 at end, core, lift......It was pretty sloppy out there, but we got in a solid fartlek, minutes style, the 5 min on interval being around 85%, and the 5 min "off" interval around 65%. Logged another solid core session and lifting felt great surprisingly. 5.5 miles

1/7- 30 minutes, hurdle drills, 4 strides, core...........Today was the first day of practice. I was excited to see everyone again and get going. I was definitely feeling better today. I hope I'm over all of the sickness and can resume training regularly with the team.

4.5 miles

Weekly Mileage for 12/31-1/6: 12.5 miles...ouch
1/6- 34 minutes....ran out at Whoahink Lake with Chris Johnson, Marty Beauchamp, and Mike Blackmore in the snow in Florence. That was pretty wild. It was a great run with good friends. We discussed all of the topics further that we had been going over for two days at Chris' coaching clinic. 4.5 miles

1/5- OFF, being cautious with right calf, feeling better though....

1/4- OFF, calf was still really tight, sore, and painful...

1/3- 25 minutes, Core, Balance.....I was running on the treadmill at the DAC and started seeing dots about 25 minutes in and stepped off. I didn't want it to be a total waste of a day again so I started doing a ton of core work, then I hopped on a stability ball and stood on that for some balance/core exercise, after that i decided to jump into an ab lab for some more core work, halfway through that my right calf seized up incredibly tight, a cramp from hell, it was soooo tight and painful. I made sure to ice it and elevate it. 3.5 miles

1/2- OFF, still kind of sick.....

1/1- 30 minutes, CORE. I still felt really out of it...not quite feeling 100%. 4.5 miles

12/24-12/31: I got incredibly sick around Christmas and it has been a struggle since then. My 2007 didn't end on a real positive note as far as running is concerned. Hopefully 2008 will be a more positive year for my legs.

Weekly Mileage for 12/17-12/23: 51.5 miles

Dec. 23- 90 minutes.......It was dark, windy, and rainy when the oppurtunity for me to run came. I had my options of running outside or inside on the treadmill. I decided to toughen up and get out there in the rain. It was absolutely pouring and it was so much fun. I ran from the DAC out to the Rexius trail. I felt fantastic despite being drenched only minutes into the run. It wasn't until about 72 minutes in that I started to feel a little cold and tired. I finished up by going out into Alton Baker. This was one of the most enjoyable runs I've been on in a long time, I cruised along at a steady pace for a long time.

shoes: jasaris 13.5 miles

Dec. 22- 35 minutes......I felt a little run down, so I went shorter and easier in hopes I can get a good long run in tomorrow.

shoes: jasaris 5 miles

Dec. 21- AM- Ran a couple miles warming-up with Elinor this morning, it was really cold and icy.

shoes: jasaris 2 miles

PM- 50 mins. with 10 min pick-up.......I was out at Lane running with Ryan, we ran pretty steady the whole way then 20 minutes in we got into the 10 min. pick-up, which felt like a perfect effort. The idea was to go a little faster to get out of the monotany of just logging miles. I think we were running around 5:45 mile pace. I continue to feel stronger each week with lifting, avoided the drills today just to be safe on the back.

shoes: jasaris 7.5 miles

Dec. 20- 60 minute hill run......It was again pretty late before I could head out for a run. I knew I needed to get some hills in, so I jogged over to Hendrick's Park. It took me about 15 minutes to get there, then for the next 30 minutes I did repeats up the road to the park from Fairmount. I think I went up that hill 6 times, it's a fairly long hill, then I ran 15 minutes back to my place.

shoes: jasaris 8.5 miles

Dec. 19- 50 minutes....at the DAC on the treadmill again of course, need to stop. It just got late and I needed to get it in. I contolled myself this time however and didn't go crazy with the speed. Felt really good after a day off yesterday, so had to really control myself.

shoes: jasaris 7 miles

Dec. 18- Day Off, but lifted weights and bball....Ross Dexter was in town and we played basketball for about an hour and a half at the DAC. I wasn't really planning on takin the day off....it just kind of happened. Whoops, but I got some work on the legs playing bball in a way. Surprisingly my back didn't hurt at all today. I thought for sure I was going to be out a couple days, shows what treatment can do I suppose.

Dec. 17- OUCH.....50 minutes, drills....I ran at the DAC again, need to stop doing that, I tend to run WAY too fast on the treadmill and I know it isn't as good for me as running on soft surfaces. I ran way too hard, sub 6:00 minute pace for a good portion of this run, not sure exactly what I was thinking. LANE ATHLETES....do as I say, not as I do. I then also stupidly decided to do drills pretty hard on the indoor track. NOW my lower back hurts quite a bit...this isn't good.

shoes: jasaris 8 miles

Weekly Mileage for 12/10-12/16: 47 miles

Dec. 16- 80 minutes.....it was dark, rainy, windy, and cold when I got off of work today so I decided to just log 80 minutes on the treadmill at the DAC, which can also really suck. I downloaded a couple podcasts of NPR programs, which made the time go by much more quickly. I kept it at seven minute mile pace for the first 50 minutes then dropped down to 6:30 until 70 minutes, then ran a little harder for five minutes, then finished up. I felt pretty good for the most part, little tired at times, and after jumping in the jacuzzi for a few minutes the legs feel good, but I overall feel dead tired.

shoes: jasaris weight: 138 pounds 12.5 miles

Dec. 15- 52 minutes.....at Alton Baker with my friends Mike Blackmore and Chris Johnson. We were thinking of going longer, then didn't, gotta do that tomorrow, regardless it was a solid outing. 7.5 miles shoes: jasaris

Dec. 14- AM- Ran 45 minutes with one of my clients, slow but she is getting faster so it wasn't too bad. 4.5 miles shoes: jasaris

PM- Went out to Lane as usual on Fridays. I ran with Rachel, she was the only athlete to show up for the optional practice, although Ryan showed up later to run. We went 30 minutes, she ran pretty fast, and then I did 5 strides in the grass. Lifted. 4 miles. shoes:jasaris

Dec. 13- I took the day off because my shin was hurting and les felt pretty awful......maybe not a good idea to hit the drills so hard yesterday.

Dec. 12- AM- 10 min run, 20 min of drills, 10 min run....just decided to warm up a little and go through some drills, plyos, and strength exercises. I'm going to try to do this a couple times a week from here on out. 3 miles

PM- 35 minutes on treadmill at DAC, felt ok, just plugged away, nothing special. did a good amount of core exercises as well and relaxed in the jacuzzi. 5.5 miles

shoes: jasaris 8.5 miles

Dec. 11- 40 minutes, 6 strides, lift...... ran out at lane with Jeremy McAllister and Ryan Erickson joined us at the end. The lifting felt really good. I'm starting to get pretty strong, pull-ups aren't nearly as hard.

shoes: haywards 5.5 miles

Dec. 10- Today was an awful day, but I managed to log 30 minutes which made me feel a little better.

shoes: haywards 4.5 miles

Weekly Mileage for 12/3-12/9: 41 miles

Dec. 9- Got in an easy 40 minutes during a very busy day. Ran out on the Rexius trail from my place.

shoes: skylons 5.5 miles

Dec. 8- I logged 75 minutes out at Sutton in Florence with Chris Johnson on the loop we called "Sunday, Tommy, Sunday." It was three runs rolled into one, the Siuslaw team's sunday run, the Tommy Balcolm loop, and another sunday loop. This run flew by talking about coaching for a majority of the time.

shoes: jararis 11.5 miles

Dec. 7- I ran for 45 minutes in the morning with a client from the DAC. Later that afternoon I ran for about 20 minutes with Tiff and Tara, then lifted, and played wall ball for another.....I don't know like a half an hour.

shoes: skylons 7 miles

Dec. 6- I had a long day trying to get some stuff done, so I wasn't able to run until about 8 pm. The schedule called for 35-50 minutes running hills the entire time, so I went to the DAC and hopped on a treadmill. I used the incline feature to try to simulate hills, running at a 6% grade for two minutes at 7:30 mile pace then dropping to a flat surface for two minutes at 6:50 pace. I alternated back for forth like that for 50 minutes.

shoes: jararis 7 miles

Dec. 5- Took the day off as scheduled.

Dec. 4- I ran out at Lane by myself except for the last five minutes when I ran into Leah Twombly and finished up for 40 minutes. Threw in four easy strides then headed into the weight room to meet a few athletes. I was able to get my lift in after some chatting. I managed to embarass myself pretty badly by falling really hard in front of Rachel. I was up standing on a stability ball doing curls and tried to jump off, ouch. I still have skills though. I was still pretty sore from sunday, nothing too horrible however.

shoes: skylons

5.5 miles

Dec. 3- I stayed up until about five in the morning, so it made for a weird day. I unfortunately waited until around 10 pm to get in an easy 30 minutes, kind of hard to get it in, but I trying to stay consistent.

4.5 miles

Weekly Mileage for 11/26-12/2: 35 miles

Dec. 2- I waited until after work today to run and it was crazy windy/rainy outside, so I hopped on a treadmill at the DAC. 60 minutes took forever, but I got through it. I tend to run way too fast when on a treadmill. I covered a little over 9.5 miles, so a little too fast, nothing crazy though. I got my lift on and went to work on the core. Overall a good day for running, I felt pretty fresh.

shoes: jasari trainers 9.5 miles

Dec. 1- Took the day off. That is what was on the schedule and I'm going to stick to it. I could probably be running more right now, but I want to know what exactly my athletes are experiencing as well.

Nov. 30- I had a few recruits over at Lane today and ran around campus with them and some of the Lane crew for about 35 minutes. Pretty easy, looking forward to putting in some more miles soon.

weight: ? rhr: 44 shoes: jasari trainers 5 miles

Nov. 29- I ran with Chris Johnson, one of my best friends for about 42 minutes. He was on his way up to NTN and stopped in Eugene. He went to U of O and took me on the Chris Johnson reality tour for the second half of the run hitting all the highlights through the streets of the campus area near where I live and he had many wild times. Good stories.

weight: 143 (how does that happen? 4 pounds in a day) resting heart rate: 44

shoes: skylons 6.5 miles

Nov. 28- Technically I was going to have an OFF day today, but I kind of ran with one of my clients this morning for 40 minutes. It is basically an off day, she runs between 9-10 minute miles.

weight: 139 resting heart rate:41 shoes: jasari trainers 4.5 miles

Nov. 27- Easy 35 minutes on treadmill at the Downtown Athletic Club, then lifted. Felt kind of tired/legs were heavy. I'm getting very good at balancing on a stability ball. I can stand on it with dumbbells in my hands and then proceed to do curls or lateral raises. I think it looks impressive at least. Went to work on the core exercises.

shoes: jasari trainers 5 miles

Nov. 26- Ran an easy 30 minutes with Kevin out at Lane, good talk, felt a little rusty.

Shoes: Skylons 4.5 miles