Time: 12:45pm, 52ish min
Where: Bellevue / Medina
Workout: 5 mi steady state. 2 memorable hills but not too bad
Notes and observations: side stitch almost the entire run, began to subside as I was finishing the final mile. Need to better plan my eating and hydration during the day. I discovered a part of Bellevue I thought only existed in fairy tales and architecture magazines
Music: the killers. I need to refresh my ipod

Time: 7:50am
Where: gym
Workout: 2 mi easy (between 10 – 10;30 min mi)
Plank 60 sec x 2
Plank on Ball, 20 sec on/10 sec off for 2 min
Side Plank: 45 sec x 2, each side

Notes and Observations: nothing to report.

Music: Twilight Breakding Dawn Part 1 Soundtrack (nice and mellow goes well with an ‘easy’ day)

Time: 10:45am
Where: Burke-Gilman trail
Workout: 5 miles. 5 minutes hard, 5 minutes easy
Notes and observations: it felt good. Hard to say how fast the hard or easy parts were, just that I did my best to focus and think fast when I wad going for it, and to think recovery during the off times. beautiful morning for a run! Made it much more enjoyable.
Music: Foo Fighters, whatever records has starts with ‘Times Like These’

Time: 11ish am
Where: gym treadmill
Workout: 4 mi.
Mile 1 warm up, getting up to 6.0 on the speed scale
Miles 2 & 3: 6.0 baseline, accelerations of 200m as follows: 6.5, 6.5, 6.6, 6.6, 6.7, 6.8, 6.7, 6.6
Mile 4: 6.0 with a slower speed at the end
Notes and observations: 4 mi goes by fast with intervals. Blisters begin forming between 3and 4 miles. There is a lunchtime food truck in the Mars Hill parking lot.
Music: The Killers, Hot Fuss

Time: 8 am
Where: gym treadmill
Workout: 3 mi easy
Notes and observations: hovered between 9:30 & 10 min mile, and I probably should go slower for an “easy” run. The problem is I like to be done quicker than an 11:00 min mi allows.
Music: The Killers, Hot Fuss