OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
9.98 mi.@ 8:49

6:04 AM 66° 81% 2 mph

Got back with the group today. They were running 15 miles and my schedule only called for 6. The easiest break off point for me was 10 miles so that's what I was in for. The pace was easy and the weather was very comfortable. Along for the ride today was Augie, Michelle, Josh, William, Randy and me.

PRE RUN
frosted mini wheats w/1% milk

POST RUN
SlimFast
Later, water, multivitamin, & frosted mini wheats w/1% milk

Anyone Know a Good Place to Stay in Boston?

OBJECTIVE
4.5 mi.@ 7:46-8:36

ACHIEVED
4.51 mi.@ 8:06

4:27 AM 49° 96% 0 mph

Nothing like a cool, fall morning ....

PRE RUN
weight=163.5
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

OBJECTIVE
dynamic stretching warm-up
4.5 mi.@ 7:46-8:36 w/4x30-second intervals @ 5:50 "sprinkled in"

ACHIEVED
dynamic stretch
4.50 mi.@ 8:03 w/ 5:50/5:43/5:54/5:37

5:37 AM 52° 96% 0 mph

I'm feeling pretty good physically now (with the exception of my back which has been a bit naggy since the long flight back from Chile). Still feel like I need to get mentally engaged.

PRE RUN
weight=164.5

POST RUN
water, multivitamin & low-fat granola w/1% milk

OBJECTIVE
4.5 mi.@ 7:46-8:36

ACHIEVED
4.50 mi.@ 8:14

5:20 AM 58° 92% 0 mph

Felt pretty good this morning.

PRE RUN
weight=165.5
water

POST RUN
water, multivitamin, & Kashi GoLean cereal w/1% milk

OBJECTIVE
4.5 mi.@ 7:46-8:36
2x20 sec. high knees
2x20 sec. bounding

ACHIEVED
4.55 mi.@ 8:03
2x20 sec. high knees
2x20 sec. bounding

5:19 AM 64° 96% 2 mph

Running on fresh legs due to vacation layoff.

PRE RUN
weight=165

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk