Thursday Workouts...

Ran 4.96 this morning at 4:45am.  Not much traffic at that time of the morning.  Looks like the weather is only going to get hotter and more humid this weekend.
Rob

 I ran 3.11 today, had to walk for a bit because it was so humid...but with that I was only 16 seconds off my pace from tuesday, so yay for me....

Its going to rain like crazy round here the next day or so. I got up at 4 and was in the pool by 430. Did 2600 meters. There is nothing like increasing the distance on your swims to really show you your bad habits and how they adversely affect you. Around 2100 meters, my neck started killing me. I have got to learn how to breath correctly and not pick my head up so much. Right now I am lifting up like I am sighting then rotating to breath. Im gonna struggle all day with a sore neck. Well just got to work on that.

Got in a 3 mile walk this morning.

Biceps and shoulders at the gym followed by 47 minutes on the elliptical.

rest day for ole lead bottom me

Another yoga class today.

Jet

Rowing - 15 minutes - 3271 meters

DB - Pullovers/Flys/Presses
Squats & Step Ups onto the Bench
Roman Chair Hell

Stair/Eliptical - 20 minutes of 2 minute intervals 11/20 and 20/20 - 1.89 miles (felt like it should have been farther...)

Stretching

50 minutes of weights (back/bi/shoulders)
60 minute run on TM @ 0.5% incline alternating 10 min each of 7.0MPH and 7.5MPH for a total distance of 7.25 miles
10 minute walk on TM split evenly for warmup/cooldown

Tired this week. Got in a 19-mile ride and called it good.

Cassie