Sunday I did a 30 mile run all alone. I have been consistently doing a great yoga class every Monday as a recovery workout. I really think it is helping after running/cycling long on the weekends. My yoga instructor can't believe how flexible I am for a runner. It's true, I'm sorta gumbyish. She thinks that's why I can keep running like I do. She, like many people I talk to, have quit running due to some injury or another. She also teaches NIA, and if you've never tried it, you should. It's like a free form dance class. I guess you have to enjoy dancing first .


Swim
400 free

7 x 50 kick free

200 free

4 x 50 kick breast

100 breast

All free:
8 x 50

4 x 100

2 x 200

150 cool down