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I got a 30 day membership to Northwest Rec. If I can get the family to swim there a few times, it pays for itself. I did 30 hard minutes on the stationary bike then 5000M in 24:18 on the rowing machine and then finished with elliptical - harder to get my heart rate up on elliptical. Overall it sucked.

Treadmill at work. 2.5 warm-up, 2x10 minute at 5:30 and 5:25 with 2 minutes at 7:00 in between, .5 cool all at 1 incline. It was supposed to be 2.5 cool but I had to get back to work.

I felt very strong.

Stairmaster at work for 50 minutes. 342 floors with an interval type routine.

2x10x400 at 5k-10k pace with 1 minute active recoveries and full recovery between sets. 

I was home and jogged to West High. I decided to do 80 seconds per since this was much easier to track on the watch. Went:

• 1:19.9
• 1:18.9
• 1:19.4
• 1:19.0
• 1:20.7
• 1:20.5
• 1:20.1
• 1:22.3
• 1:21.3
• 1:23.2

4 minute recover with walking, jogging, water 

• 1:20.9
• 1:19.6
• 1:19.3
• 1:20.4
• 1:22.8
• 1:19.9
• 1:22.4
• 1:19.9
• 1:19.2
• 1:17.6

Felt good. A little gassed on the last one. 3.3 mile warm, 1.2 cool then 12 minutes on the elliptical since it started raining. Light intermittent rain and a little wind during the work out.

Total of 96 minutes with warm and cool including elliptical. 

60 minutes on the stationary bike - did a variety course and kept the resistance above 14 for 75% of it. Then a 5k rowing in 23:45.

Physical therapy on the hip. It is feeling better but not healed. 

What happened to my Quantcast? How do I know whether I am relevant? 

Easy stairmaster for 45 minutes. HR in the 125-145 range. 266 floors.

It was very disappointing to see snow on the ground when I left the house. It was sticking to the roads and the East High Track. I met up with White from the blog just south of the track and we ran up to the start about 3.2 miles. We met up with his wife Ashley as well and they were both very nice. I am jealous that White has such a good running partner.

The roads were slippery and treacherous. The goal was to run sub 5:30 miles. I wasn't sure how it would go with the slippery icy roads, but it turned out ok. Splits were 5:26, 5:32, 5:25 and 30 seconds to finish. 

Cooled down with White and Ashley about 2.4 more.

The hip felt fine. I generally don't notice it during races. Looking forward to 22 miles tomorrow.