Long but short weekend.

Let's start with Thurs since it started this whole damn thing.
Thurs after work I went to go run with the Ship. I was all ready to toll but was lacking in the motivation department. Once we did drills and a warm up we headed over to do the workout. I made it about 200 meters into it and stopped because of GI issues. GI means I had to take a shit real bad. Before leaving a bunch of people were talking about a marathon up in Cedar Park that they were going to. It was called the Frankenthon named after good friend and race director Frank Livaudias....pronounce Liv-a-day. I called Frank when i got home and asked if he had any spots left for the race and he indeed did. So at that moment I decided to finally do just a marathon.
I have never felt the need to do one before because most marathons are high maintenance, too many people and just a major pain in the ass. I checked the participant list for the race and I knew about 1/2 of the people racing so I figured if I was going to do this thing I would do it with people I knew. Plus, Nancy Dasso was doing it and I love running with Nancy.
Sat. morning rolls around and I find myself in Cedar Park, TX. It's about 30 a minutes drive north from where I live. I got there, picked up my packet and sat in the X for 30 minutes because it was damn cold out. About 10 minutes before the race i made my way to the bathroom and then to the starting line. I figured I'd run with Nancy and that she would take it easy for the first mile so I didn't do any sort of warm up.
The gun goes off and I am right next to Nancy and she is running a sub 8 minute mile. Not to bad but a little quick. I hang in there hoping my legs warm up quick and they did. After mile 1 there was a group of about 8 of us with Nancy leading the charge. I told myself that I would run with Nancy as long as I could and then hold on just to finish. Nancy has run a million marathons and so i knew if I stuck with her she would get me through this thing. Plus, she's hot and considers herself a cougar so that made it really easy to stick with her.
The course was a 3 loop deal. I figured when I finished the 2nd loop if I didn't feel well I would just stop and call it a day. I should have know that Nancy would have nothing to do with that. The first loop we came through in 1 hour 10 minutes @ an 8:04 per mile pace. I saw the clock and figured if we could keep this up we would finish in 3:30 which would work for me. We started picking it up on the second loop and i was feeling really really good. 2nd loop time was 1:07 @ 7:41 pace. At about mile 19 Nancy stopped for a bathroom break and she told me to keep going. I did what I was told but the legs just didn't have the pep in them as they did when Nancy was running with me. She caught back up @ mi 21 and we kept running together @ until mile 24. At mi 24 Logan realized that his body can hold a sub 8 minute per mile pace for 24 miles. After that the wheels come off. We rounded a corner and I just couldn't get the legs to fire fast anymore. Nancy just kept pulling away. I ran out of gas. I kept going but now I was in survival mode and just wanted to keep running and finish the damn thing.
I came across the line 2 minutes behind Nancy in 3:31. Once I was done my calves cramped up like crazy and I could barley walk. My friends Charles and Mary had me sit down and they rubbed my calves for me while I downed everything I could that would help. Endurolytes, Coke, Gatorade and chocolate frosted doughnuts. Yes.... chocolate frosted doughnuts pretty much help with everything. After about 5 minutes of rubbing PW Michelle was there and she got me on her table for a quick post race massage for my legs. I say quick because this is only 1/2 he story. I had to be to work by 12:00 noon Sat.
After the race I jumped in the X and drove to Decker Lake to announce the bike check in for the Longhorn Ironman 70.3 race that was happening the next day. I got there on time and started talking the second I was handed a mic. I wasn't even out of my running clothes yet.
To make a long story short I announced for about 5 hours and then went home to take a much needed shower. I was FUNKY!!!!
The next morning I was right back at the race site to announce the LH 70.3 with Adam. Another long day but it was well worth it. I love announcing and being part of the event. One of the best parts was being at the awards ceremony. After all the awards were handed out they are followed by the qualifying slots for the 70.3 world championships in Florida. My buddy Mike was there hoping to make the cut for one of the slots. The top 3 guys in his age group get a slot. If they are not there or do not want it then it rolls down to the next guy in line by time. Only 2 slots were handed out to the top 10 guys in that AG. Adam then announces that anyone in that AG that wants the last one just needs to step up. About 10 guys come running. Adam looks at me and asks me if I can sort this thing out. Being Mr. Fix Shit. I pull all the guys off to the side and tell them that the guy with the fastest time among them is going to Florida. I already knew Mike's time so as these guys are arguing who is faster I gain their attention and ask if any of them can beat 5 hours and 9 seconds. They all stop talking because they all knew they didn't beat that time. I look at Mike and tell him congrats and that he is headed to Florida. The rest of the guys really were cool after that and they all wished him well. That was cool to see.
Long day. Long weekend. But a great result.

Congrats Mike.

Lists?

The 4 posts in response to my blog yesterday were all about me making lists. Thanks for the ideas. But I want to say that I am the KING of lists. I'll out list anyone anywhere. Trees quiver with fear when I walk by because they know that I have destroyed their cousins with all the paper I have used to make lists. Has anyone ever seen my day planner? Good lord that's the bible of lists right here. The Holy Grail of lists I'm telling you. I just picked one up for 2010 and it's already taking shape to be the next War and Peace of day planners.
Shit....this reminds me to put my external harddrive in my laptop bag. Yes..... it's on the list of things to get done tonight.
Workouts:
This morning I actually made it to swim! I'm glad I made it. Pain was there with coffee in hand and smile on her face. If I could wake up everyday and see that at practice my life would be pretty damn good. I lasted 1 full hour in the pool. That's twice as long as I've been going and check this..... I'm going again on Thurs. Pain is coaching then as well so I am taking advantage of that.
I went and did HOL repeats this evening after work. I wasn't really worked up over it but I made myself get into it. After finishing my first one I ran into a woman at the top. We started talking and she knew a bunch of people that I know from trail running. She trained for Pikes Peak 3 years ago with Rogue and told me she did 12 HOL repeats one day. Wow!!!! I now have a new goal. Maybe after Bandera though.
I finished off 5 of them before the rain came. I wanted to do 6 but the rocks were getting slick and I just didn't want to take the chance.
Times:
Up: 5:15, 5:04, 5:12, 5:14, 5:09
Down: 4:00, 4:07, 3:57, 3:59
My watch battery is dying and only half of the digits are showing up but somehow I have trained myself to understand what it's saying.

Some days.....

I feel like my head is up my ass.

I just wasn't able to get on track with anything today. I have a million things to get done in the next 2.5 months and I have no idea where I am going to get the time. You would think that over 2 months is plenty of time but when I'm looking at this mountain of shit in front of me I think it's pretty short.

Hopefully I can get out of bed in the morning and hit the swim. maybe that will clear my mind a bit.

Old # 7.

Back in the day Old #7 meant one of 2 things to me. My first thought would be Mr. John Daniels. I've known him long enough to call him John now. And #2 Old # 7 was the name of a donkey on that was on a show called Grizzly Adams that I used to watch with my brothers and sisters when I was a kid. Well I can add another meaning to it now. Old # 7 is the amount of times I have run up the HOL at one time. It could change to Old #8 or even #9 but that will only be on a bet when I need the money.
7 will be the maximum times I run up that damn hill. Meredith suggested that 7 was a good # to work with. Now if she tells me 12 or something like that of course I'll have to do them but that could take a while.
The workout today started out a little rough. My ass, back and hamstrings were still in the fetal position from the core workout yesterday so I wasn't very sure if I could do 1 let alone 7. Once I got there I started right in and went for a 10 minute warm up run and my feet weren't coming off the ground much. I thought that this was going to be the day that I crack my skull open running down this damn hill. After the second time up I actually felt pretty good. My times going up were about the same as they have been but my times going down were much slower. I think it was because of the soreness that I had made me a bit cautious going down hill. By the fourth one I was thinking that I was going to actually finish all of them.
The HOL was hopin' today with tons of people. "Tons" is more like a dozen or so. But there were a bunch of friendly dogs and even a hot chick walking her dogs. She asked me how many times I was going to run up the hill. I told her 7 and she thought I was crazy. I'm pretty sure she digs me. By #7 the sun had gone down behind the trees and most everyone was gone. I watched the sun set and it was nice. It was just me in the middle of the woods enjoying the moment. I haven't had one of those moments in a long time. I finished up the last repeat and headed to the X. On my way out I looked down the hill and told it I would be seeing it Sat. a couple of times. I'm sure it will miss me.
Here are my times:
Up: 5:41, 5:24, 5:35, 5:37, 5:47, 5:49, 5:27
Down: 5:09, 4:49, 5:02, 5:10, 5:01, 5:22
Overall I felt pretty good. the temps were in the low 80's and the humidity was not as bad as last week, but still hanging around. My feet felt better this week and I didn't stumble once the entire workout. It's funny how each week the hill changes just a little bit from the week before. There is no one line to take to the top. It starts in some places and goes about 10 feet, then disappears and picks back up on the other side of the trail 20 yards from where it ended. But each week I see something new and wonder how that happened. I say to myself that it's from the rain or the mountain bikers when they go up and kick rocks. I think I have found "my line" for going up because I always catch myself on the same lines going up. I figure if I do them enough I can find ways to make them shorter and that they will take less time. I'm talking about maybe 3 seconds here. There is no real easy way to get to the top. Just hard work and some self discipline is all it takes.

Today is my cousin Teresa's birthday. Happy birthday Teresa. Hope all is well in Yellow Springs.

Now I know why I was missing core.

Well, I haven't been actually missing it.
I finally got out of bed on time to make it to a core workout with Natahsa. It was a tough class but that's what you get for not getting your ass up and to the workouts. I am now sore as all hell. My glutes and back are killing me and I hate feeling like this. Every step I take I feel like my back is going to go out on me. This sucks.
Up early again tomorrow to get a swim in with Pain and then HOL repeats after work. The temps are suppose to be cooler.

Raw nasty speed!

I skipped core this morning.... again. Enough said.

It rained most of the day today. I decided around noon that doing HOL repeats was not the best idea. With the rocks being wet I was only looking for trouble if I did them. So I decided to get some speed work in and I haven't done that in a while. Once I walked out of the office I knew I was in for a tough workout. It was about 87 degrees and very very humid. I knew that the Ship of Fools were meeting at the JimiTex @ 5:45 and I knew I wanted to get some mileage in before the workout started. I got to the Jimitex @ 5:10 and I was running by 5:15. I ran LAB to Expo to Enfield back to LAB and back to the JimiTex. I almost made it back before I saw Shipmates running my way. I turned around with them and headed for O'Henry. It was about a 3.5 mile warm up and oh was it warm. I was drenched before the workout even started.
Today's workout was partner 400's. I was on a mission for pain today so I choose Capt. Jim as my partner. Jim is much faster than I am so my recovery would be shorter than normal and that was fine by me.
You know it's humid out when ol' Logan take off his shirt to run. I rarely do this but I was dying with my shirt on. Capt. Jim kept me moving and my HR elevated. We kicked out 6 400's all between 1:27 and 1:34. Jim joined me for the last one and he pushed me to finish in 1:29 after dropping off a bit on the previous 3. Thanks Jim. After the 400's were finished we did 3 man relays. Tough to explain but I ended up running 3 laps at about 95%. Good times.
I checked the weather and Thurs. looks cooler and less humid without any rain in the forecast so I am planning on doing my HOL repeats then. I am looking forward to it.

"Good morning Pain..... here's your coffee."

There was no way that I was going to miss the workout this morning. I haven't been to a Monday morning spin in...... well I actually don't think I ever have. But Pain was coaching and I couldn't just not go. After a quick stop at SB's I was at the PTC with coffee in hand. Some people say that they need their coffee in the morning to function. All I need is to get that coffee to Pain and see her smile and that's all I need for the day.
45 minutes of spin and I was done for the morning. Just not enough time for me to get in a full hour.
After work I coached a hill workout. Pretty basic day after the spin this morning.

Tomorrow is core in the morning and HOL repeats after work. We'll see how this goes. Going for 7 tomorrow.

Holy crap....100 posts!!!!!!

This will be my century post. I am a bit amazed by this. I used to think blogs were just stupid and then I thought they were trouble because someone I worked with was fired because of their blog. But it's been 100 posts and I still have a job. Good times!!!! I spoke with my mom today and she said she liked my blog because it made her feel closer to my life. I agree. Letting the folks back home know what I do is important to me and I hope that some of the info posted here helps the people who are training and looking to improve their lives. I'm such a giver.... yeah right.

This morning was a good run. I did what I was suppose to do and I used it as a recovery run. I never went too hard and I ran at a low heart rate for 1 hour and 45 minutes. I also got to run with people I don't normally run with. I ran about 2.5 miles with Yvonne and that was nice. She ran a smooth 8:40 during that and worked the hills. Great job Mrs. Ruebel. The last 4 miles I ran with Opre and Guice. Again.... not to high in the HR but just enough to get the legs going.

I am glad we started when we did as it started to rain with about .5 miles left. It's still raining now. One of the many great things about T3 (the team I train and coach with) is that we have an indoor training facility. Actually we have 2. One is called the CTC where there will be a 1 hour core workout tomorrow and @ the PTC there will be a bike spin workout with Pain. Nice and dry without the worries of traffic or wet/cold. Man I love this team.

Get well soon Walker and get your lawn mowed!

Sat. morning run-

I awoke this morning @ 5:00 a.m. to make sure I had enough time to set out water before I met up with Seba for a run this morning. I had to put out water because we were suppose to do an out and back from BS to the HOL and back. I drove to the HOL, dropped off the water and then we met up.

Seba is short for Sebastian or Capt Fucktard..... whichever you find more appropriate. He is one of my dearest friends and he is also out of his freaking mind. Even with his wife Molly calling the shots he's still a trip to be around. I've done a bunch of races with the guy and he is a better runner than I am so it was good for me today to chase someone around. He'll be doing the Bandera 50k as well.

So we took off a little after 6 from BS and it was a good day to be on the trail. The entrance was locked so we jumped the gate. With it being locked that meant not a lot of people would be out there. Now normally when I have crossed the creek (you have to a few times to get to the HOL) it's been bone dry. Well, it's been raining here and the creek was flooded and had a nice swift current to it this morning. The first time we crossed it wasn't to bad since it was dark and we couldn't see shit even with our headlamps. By the 3rd time came around we were up to our waists in moving water and the rocks were very slippery. Needless to say I fell in and got totally soaked. I'm not complaining but did I mention it was 55 degrees this morning? It hasn't been this cold since March. I was wet and cold. I was more concerned about snakes than anything else so that kept me moving once out of the water. But before we crossed we got seriously lost. We ended up behind Toys R Us. Neither of us had any idea how we go there but it was no big deal since there was a trail head about 1/4 mi away and it had a bathroom so we considered it a bonus.
Once we cleared the creek. We headed for the HOL. I'm not sure if Seba was trying or not but I did kinda beat his ass up the hill......just sayin'. Once at the top we grabbed some water and downed a Carboom or 2 and off we went back down the hill and back onto the GB. Crossing back over was a trip. We found a spot where the water wasn't too deep and were the current wasn't too bad. The problems were that the rocks were slippery and Seba found himself eye to eye with a damn snake. He took in good stride and told me not to go over there. Over there was about 4 feet from me and 4 feet is well within my screaming like a little girl zone when it comes to snakes. So I said F this shit and I just ran across the creek as fast as I could and I didn't care how slippery the rocks were or how fast the current was. I was getting the hell out of there.
Once back on the trail we picked up the pace and finished of with about 15 miles in just under 3 hours. It doesn't sound very fast but with the creek crossings, getting lost and breaks so numbnuts could tie his damn shoe (seriously like 10 times) it wasn't to shabby.

Now I am home and sitting on my bed with my compression socks on and I am about 5 minutes away from an hour nap. I'm already doozing off.

Plug of the day:
Angie over at J&A's is the shit. She totally hooked me up with some great advice. I have been using Gu brand gels for a couple of years now and they have always made me feel a little ill. I think it's because of the caffine. I'm not much of a caffine guy. I spoke with her about it and she reccomended Carb BOOM energy gels. Well let me tell you they totally kick ass. I have been using them for about a month now on all my long runs and they are totally doing the trick. I feel great and there are none of the highs and lows that I was feeling because of the caffine. They are caffine free btw. Yesterday I picked up a box of Raspberry and a box of Grapefriut Cranberry. Totally awesome!
Check them out @ http://www.carbboom.com/products/energy_gel.html

I can only take badass so far.

I am coming to realize that I do not like getting out of bed in the morning. Again, I slept in and yeah, I felt a bit bad about it. I am going to change up my schedule next week and see if that helps.
After work today I went to the HOL for repeat day. Again it was hot and humid. The X said it was 91 degrees when I started. Just can't catch a break lately with the weather. I had 6 repeats on tap today and I finished them all. Well almost, the last one I needed to run back down to make it 6 whole repeats but common sense was my savior today. I just didn't have the gas in the tank to pick my feet up and I thought it would be a bit safer if I called it a night on my last uphill. I stumbled a few times going up on # 6 and that was telling me that the legs were done for the day.
Up:
5:37, 5:35, 5:32, 5:47, 5:57, 6:05
Down:
4:22, 4:34, 4:02, 4:15, 4:41
Overall it was a good workout. I just kept thinking that if I make it through the workout and kept this up I would rock @ Bandera.... then I thought if I fall I'm a gonner.
Up to 7 repeats next week. That's as high as I'll go so it's something to look forward to.

Good morning sunshine.

5:00 a.m. is early no matter how you look at it. That alarm hits and WHAM!!!!!! time to slowly start the day. I needed to get a run in before spin this morning. See.... I'm not one for cutting shit short as it drives me crazy. So I dragged my ass to the PTC to start my run by 5:30. I did a 15 minute out and back to make up for the time I cut short yesterday. I made it back to the PTC will about 5 minutes to spare so I jumped in the X, drove to Starbucks, got a coffee for Pain and made it back to the PTC just in time to start the spin class. I just couldn't show up empty handed.
Spin was good. Pain gave us the gist of the workout at the beginning. 3 x 8 minute sets with some time trial stuff up front with hills on the tail end. I lasted about 50 minutes and then I had to get off the bike. I needed time to stretch and take a shower before work.
After work I coached and speed workout on the road because there was a football game at the track. No big deal. I think everyone did just fine. It makes it hard for me to coach in this situation since I really can't see anyone running. I did my best though with answering training questions and helping a couple of athletes out with pre-race issues.
Tomorrow is another early day with core in the a.m. and 6 HOL repeats after work. I'm gonna sleep well tomorrow night.

Just another day.

After work today I drove over to J&A's. They aren't open on Tues. so there was plenty of parking. I pulled in and Freer was just starting his run. He tells me that it's too humid to run today but that he was going anyway. After he said that I knew I was running no matter how hot or humid it was. There was no way that he was going to run and I wasn't. At 5:30 it was 91 degrees and about 90 to 95% humidity.
I loaded up on endurolytes and off I went. My plan today was to run the 7 mi loop from the shop and then finish off with a 3 mile loop at a faster pace. After 2 days off from any training I was itching to get a solid run in. I started out a little faster than I usually do but I kept it under control @ about an 8:20 pace. The hill on Riverside did me some damage and my pace went up to 8:33 but the long bridge over 35 got me back down to 8:27. Once back on the trail I kept a steady pace and brought my time down to 8:22. A quick stop @ the rock for some water and off I went but GI issues were lurking. At about Lou Neff point I decided that just the 7 mi loop was all my body was going to allow today. I stayed steady and finished with 7.33 mi @ 8:22 per mi.
I have not done speed work in a while because I think that if I am trail running speed really isn't as much of a factor as power and control. I emailed Mer about this today and hopefully she will have an answer for me. Any speed work @ all?
Doing some thinking today about what time I would like to finish in @ Bandera. Never having run this far before and with it being a trail race it's hard to say. I would like to finish in under 5 hours. That's a 9:41 per mi pace. I'm not sure it's doable for me. To compare, Terranova did this race in 2007 and he ran a 4:11. That's an 8:06 mi. I'm not sure how this will all work out but I have plenty of time to figure it out.

I don't mind being wrong sometimes. It proves humility and keeps us all in check. I've known people who can't say they are wrong about anything and they drive me freaking nuts. I used to date a girl like that. What a fucking pain in the ass she was.
So today I'm on my way home from my run and I stop in at 7/11 to feed my need for quick riches. My weekly $2 dollar lottery ticket. As I am leaving the store I see this old man and this young punk kid jarring at each other. I think to myself if the kid raises his voice I'll say something because the old guy was OLD. So the kid stops and starts to walk towards the store and he catches my eye and I'm staring him down a bit. He says to me "Dude! The fucking old guy's wife is smoking a cigarette while he's pumping gas!" I was floored! The old man and his wife are idiots!!!! I figured the kid was being a d-bag but I was wrong. I have no problem admitting that.

Busy busy busy

Sorry for the delay in post. I have been crazy busy the past 4 days.
Let's get to it.

Sat: 3 hour run on the GB. Syd and I started @ 6 a.m.. We had our moments this morning as we both almost fell. I swallowed a moth and then I puked it up. That was the first time I ever puked during a workout. We actually made it to the HOL but Syd was not feeling well so we didn't climb it. On the way back I'm telling her about my Hood to Coast trip and telling her about how Sebastain has a screw loose when who appears out of the freaking woods? Sebastain!!!! Talk about strange. He was doing his weekly long run on the GB as well. After the run I cleaned 4 bikes and then proceed to spend 4 hours working on a presentation for the t3 coaches meeting.
Sunday I announced the Donkey Dash 5k in the morning, cleaned one more bike and then it was time for the coaches meeting. The meeting was almost 3 hours long so I didn't have time for a run. But it was very productive so I didn't mind.
Monday I didn't train at all. Still no time as I was working on getting caught up from the weekend.
Tuesday, today I plan on running after work. Still haven't decided on running 7 or 10 miles. Working on that.

I fly home in 1 month and I am looking forward to a little r&r.

Day off but that doesn't mean I didn't workout.

I did sleep in this morning and that totally helped because before this day is done I will have needed all my energy.
I work in IT during the day and today was one of those off the chain crazy days. I was busy all day and I still didn't get everything I wanted to done. Plus I had some serious T3 work to get done. Heck it's 9:20 p.m. and I am still working on my T3 stuff. Well..... it's for a damn good reason and I want to make sure I have all my bases covered.
Tomorrow morning I have a 3 hour run planned. Syd doesn't have to be to work until 9:30 see we get to do 90 minutes out and back. I am wicked stoked about this.

Well see how I feel in the morning.

My brain and how it works when I train.

I'm not sure if this happens to anyone else but when I train I come up with the best ideas. I mean I have all these great ideas to write about in this blog and I am stoked when they hit my brain. The one big kick in the nads is that I can't remember a damn thing once the workout is finished. Hell...it's taken me 3 years just to remember to write about the stuff I forgot to write about. I really need to carry a recorder with me when I train. This all started when PT (Paul Terranova) told me that when he first went to Kona for the IM World Championships he wished he had a video recorder with him because he says it was absolutely awesome but can't remember any of the race. Well, he's back again this year and hopefully he'll remember crushing Macca. Go get 'em Paul.
Today's training was interesting.
I awoke to the lovely sounds of my alarm @ 5:20 a.m. and made my way down to Circle C pool for a swim with Pain at the helm. I jumped in a lane with Audra, Yvonne and Colleen. I lasted about 1200 meters before I had to get out so I could make it to work on time. The ladies were good to me today as they were nice enough to have me lead the whole way. Always the ladies man I was happy to help and I paid the price of not having anyone to draft off of. I'm sure I'll get mine in the future.
I had a massage today to try and help the tightness in my neck and shoulders. According to PW Michelle (massage lady friend) my neck was a mess. She also worked on my right foot as this is the foot that I jammed a few weeks ago while running the GB. It's still tight and right now it's pretty sore. I just have to keep on rolling it with a TP massage ball.
After work I headed over to the HOL for some repeats. I was totally prepped and ready to rock out 5 of these bad boys today. Once I was ready I walked down the HOL and hit the GB for a 5 minute out and back. With that done I took on the HOL going up. Just as I started my accent the clouds went away and it got really freaking hot. It was also humid and just gunky out. I knew at that time I was going to be in for a long workout. After my first accent I thought I would try running down hard and then going right back up without taking a break. Boy did I pay for that. Maybe on a cooler day but not today. I was sweating like crazy and my heart rate was out of control. After my 3rd accent I was not picking up my feet at all and I was starting to make small mistakes. A small mistake on the HOL could mean sidelines for me if I didn't take my head out of my ass. The thought going through my mind was do I stop because my times are getting slower and slower or do I just do my best to finish. I have seen people from both side of that argument and I was spilt on which side to take. But I remembered Meredith telling me that even if you power walk up the hill, you're doing it right. Well I didn't want to walk so I just kept on chugging away. I felt like crap but I didn't want to head home with having done 4 repeats. That wouldn't sit well for me.
I finished up with 5 accents and 4 descents.
Times:
Accents: 5:30, 5:40, 5:44, 5:54, 5:48
Descents: 3:56, 3:59, 4:22, 4:30

Not my best day but a good mental test for myself.
I am skipping core in the morning because I really need to give my legs a rest. I figured some of the issues I had today were because of the Wilke repeats from the other day. Damn you Wilke!!!!