6/12/14. run and strength 3.

up at 4:40am or so, on the street by 4:50am, knocked out 3 miles in about 25 minutes.  acceptable pace.  still feeling those pistols, though.  in the dark, wearing a t-shirt without my nike flash jacket, here is what the NB armbands look like, side by side with the nike flash.  not nearly as visible, but i can't run in the jacket once its over about 50 degrees...

hit the gym for a third time this week.  trying an extra day/routine.  did bench rows with a 53# kettlebell, matador dips, free-standing barbell calf raises (only 95#, but it was a little trial/error this week figuring out how to set this one up), GHD situps and GHD back extensions.  dips were tough.  by the middle of the second set, I could only hit them one at a time.  slow going.  but it was good to get a little extra gym time in this week.  I have a little bit of a mileage step-up starting next week.  going from approx low 20s to about 30 miles per week.  we'll see what the energy level is like by the end of next week.

6/12/14. run. strength 3.  coffee. orange. almonds/cashews. ham/cheese sandwich. cole slaw. sugar snap peas. protein shake.  12 ounce top sirloin. loaded baked potato. fancy ass salad.  2 dinner rolls.  bowls of peanuts.  lots of water.