running intervals 55:00 shoes: adidas boston boost #3
warmup w drills at home, then track
4 x 800 @ 3k/5k pace w 3:30 rest 3:19, 3:20, 3:21, 3:17
3 x 200 w 2minR 39, 38, 39 stopped when i touched achilles and it was very tender
felt stronger, cool temps helped. bostons 9.5 a little loose (9's were extremely tight) so wore thicker socks, and laced tightly
rock climbing40:00 
Climbed 'road to nowhere', 'brick wall',' tears of frustration', 'flub factor' and 'klutzomaniac' among others. the great thing about climbing, though, is its a good strength and flex workout no matter what you do.
speedwork - kept coming up w excuses - its too hard, I'm too much in a hole, fatigued, its raining, my achilles feels weird in a place it uss. doesn't, my knee feels wonky - wonder if its the ACL, already ran today, maybe tom. will be better, I can't do the full workout I should be doing, I won't put up numbers good enough for AP:), etc, etc. But the only way to get better is to start somewhere.
warmup, then to track. Alternating 2's (5x) and 4's (4x) w 2 min R
44, 1:33, 41, 1:29, 41, 1:30, 40, 1:29, 40
marker for 2+ hours yesterday and 2+ today. not very strenuous stuff, but it could help explain why i'm swamped.
running55:00  shoes: adidas boston boost #3
to recplex w headlamp, and back. thank goodness this particular manifestation of global warming is on its way out, (St. Louis is a bellwether) or I might have considered going back to CO...like endangered species that have to ascend in elevation to find conditions that approximate their native habitat.