A great morning……..a good way to finish off a nice and active week……and even with not running every day, I managed to finish off with a 30K week…..and even managed 2 spin classes, a couple good strength sessions, and even made it onto the cross country skis….so let’s count the days.

MONDAY

began the week with an early (5:30 early ) run in the dark….5.64K…no coyotes, and little slippery.

a visit to the gym for a 45 minute spin class….and was a blast…lots of standing on the peddles, and so much fun…..and managed time for a short weight work out (benches) while waiting for spin to begin.

TUESDAY

another short 6.18K run…felt good. it was a busy day at home..it felt like the right thing to do later in the day….it always feels good once I start….I have to remember that.

WEDNESDAY

A Wednesday evening run club run….we had a great group of 8 folks…and a nice quick 6.54K…..managed to create a good new route….fun times

THURSDAY

a great morning at the gym…started with a visit to the weight room, wandered into the spin class room for another 45 spin..that was amazing, the instructor was amazing…will watch for more of her classes…felt so strong after

And then hit the weights afterwards…a good solid 40 minute workout….just what I needed

And finished off the day talking to my virtual Learn to Run group…we talked footwear…..always a fun thing…..

FRIDAY

cross country skiing….I need more of this….working different muscles (yes two days later they still hurt) while still working that endurance……and as much arms and chest as it is legs…so all good. and just feels so good to get outside.

SATURDAY

Took a well deserved rest and recovery day. at 64 I finally clued in that I’m not 20 anymore…that’s really hit me. I have an issue with that for a while for now…..I still don’t really relate to anyone else my age, everything about me doesn’t seem like 64…is there a guide book and dressing guide to this being 64?….

Started the Saturday instructing my virtual half marathon clinic…we talked with a friend, a physio, and that went over well…..I and I hope those in the group learned a lot…..how not to get injured

SUNDAY

a fantastic morning…got together at my gym with our group….about 11K that felt hard but good…..covered a lot of ground, and I really needed to do that distance…..started off with a continuous run…then cut back to 10 and 1s….I need to work towards no walk breaks, and just runs…

Finished up my time with 35 minutes on the weights,…leg curls, leg extentions, dumbell bench, shoulder press, seated rows, db curls, calve raises tri pushdowns….YES!!!..what a week is supposed to feel like

Then stopped by the store to sell a few shoes, cause, well I had some spare time….

And now NFL football, beer, pizza and wings……a great ending to the day….

Pretty much a perfect week….need more like this…and yep, Vancouver is about 15 weeks away..