running strength conditioning (am core and stretch) 20:00 
apparently cllimbing is not my yoga, entirely
running32:00  shoes: ON Cloudflow
3 brisk laps around wilmore park lake.
a brief meditation on running: do you know what we got?
first gear: legs and hips do the work, but if you try to work them, and relax the arms too much, they get tired. second gear: engage and relax arms and shoulders simultaneously. third gear, its all right: relax the arms and legs and engage the core. 4th gear, faster, faster: deep whole body breathing to tie it all together. overdrive: let it rip. (special thanks to the BB's)
running (SLU track) 58:00 shoes: adidas boston boost #4
35 degrees, some wind so long warmup, then 3 x 1k @ 'slow tempo' w/ 1R . 4:23 all
3R then 5 x 300 @ mile w/ 2R. 1:05, 1:07, 1:08, 1:08, 1:05
not feeling very perky these days, but hoping energy is on reserve.
nordic track40:00 
let arms swing free instead of using pull cords, much better. shoulders a little overbuilt for a runner right now anyway.
10 min wu inside, 5 min strides on gravel/dirt, the rest 'uptempo easy' ashphalt hardening on neighborhood streets. and thats the precious crumb of running I'm allotted for today saving legs for tom speedwork. unless I feel strong later, maybe some cross training.
knees def feel the asphalt but not redline, ball of foot hurt midway but then subsided.