Friday had to get to work an hour early for training so had to forgo my morning strength training but was able to do a quick Intermediate Kb routine form Mike Mahler.

Today due to too much going on in the morning couldn't get my run in this morning so ended up on the treadmill at 7pm for my 9 mile run.I alternate walking at 4.5mph with running at 6mph every 400 meters and occasionally go for 800meter at 6mph but didn't go more than 400 for the4mph, the whole point of this exercise is to get my legs use to going at a faster pace.