monday workouts

60 min spin class, tough one today, AT intervals including some tabata's
55 min of weights (Chest/tri)

Ran a 5 K on the TM at the Y before work. Not sure what I am doing after work yest.
Mary

 Ran 1.8 with the dog (she is very tired now) and then I ended up finishing 3.75....getting back into the swing of things....the holidays and the cold have gotten me off track, but I am back now....

I've been a little out of the loop, I rode the bike trainer all weekend, since it doesn't hurt my IT band. I've been stretching and foam rolling all weekend, so today I was able to run 4 miles on the treadmill with minimal pain after lifting shoulder and back. After the treadmill run I stretched and foam rolled some more. It seems to be helping, I'm in much less pain.

 1 mile swim, chest, shoulders and abs.  Gonna ride the trainer tonight.

30 min strength training and stretching...thinking about the treadmill but not sure

3 laps walking my floor
Should be going home tomorrow

 assume everything went ok bro?

 Nate that is so great!!!  Glad to see you!!!  Hoping everything went ok!!!

hope everything went well... recover well!  and keep walking.