run: 9.5 mi (73:15)
ride: 12 mi (lets not talk about my bike "speed")

I opted out of the drill sargeant routine and opted to do 400's instead. Got in 4.7 including w/u and c/d. There was a great crew at the track yesterday. Hoping to get in a run with Shannon after work.

Suzanne, I'm very proud of you for getting to spin class so early.

Jason, I remember that dreaded run. I also remember that it wound up being not nearly as bad as I thought it would be. You're doing great, good luck!

And who knew Ginger was a string bikini on a 4 wheeler kind of girl?

I got a little taste of Shannon's drill instructing at the Main Street Memorial Mile, she is pretty effective. "If you can tell me you need to slow down then you're fine, keep running." She was right and I kept running!

45 arc trainer, 20 treadmill, 30 outside walk.

WH/PH loop on this nice cool morning. The wildlife included ducks, a beaver, and Britt. Life is good in the woods.

with Shannon ( Ms D got there 2 late)
mission was how many "cukes" can you carry and still run fast
once again Shannon was the winner as she grabbed 8- 10 before i got 2 but they all made it back to her car without dropping any
i have to give her credit she continues to find ways to include a cross training piece to an plain old run in the dark /jumping out of the path of speeding cars/ and trucks!!!!
and i learn something new everyday
anyone need a ride share to the 5k in Birch Harbor we are meeing @ the ellsworth home depot @ 6:30 am

I'll see ya there! I'm looking forward to seeing everyone!