6:45 AM went out to little valley park, then around the loop on river road and back to the house. I didn't take a watch but I imagine it was around 7:20 a mile. I was feeling a little tired from speed work yesterday. I am not used to full speed 3s and 4s! Those 400 hurdles are going to be more of a killer than the steeple or the 110s. We will see how it goes.
3:30 PM went riding with ward out on the strip. made it to the dino tracks and back. The back breakers worked my quads like crazy. I got off @ the dino tracks and my thumb up through my wrist was numb. I think I must have pinched a nerve. good ride overall, but I was a little less crazy, because I didn't want to yard sale before Summer Games.
8:45 PM went to the wieght room for an hour. core, back ext., box plyos, circuits with chest, tris, bis, shoulders, X3 | 