Notes
Eagle River, Alaska. Gym TM. Very comfortable and easy after yesterday's long run. I'm at the point now that 30 miles a week is very easy physically. BE CAREFUL! I now need to learn how to do speed work and properly apply the techniques. Just learning how to do them is what is important, not maximizing training (for now anyway).
I'll increase my pushups and leg kicks to 3x15 and add an additional stomach exercise. I'll keep the crunches the same at 3x15. On cutback weeks I'll do the abs 4 times a week.