as for me, I got in a very nice swim workout this morning. I'm gradually shifting to the new team in Mesa, and went there. yardage was around 3000, but some real quality work. the highlight was being able to do 10 x 100 on 1:20. this may sound crazy, but although I can run 17+ miles, my ankle sometimes bothers me for flip turns, but today wasn't too bad. the coach threw a fast one, had another quality set, 10 x 50...I started on 40 sec, but only made 6, then dropped down to 45.

the weather here is simply nasty...steady rain, like buckets, since around 2pm. I had to run enough outside in that when I was in the army, I wasn't about to do that today when I had a choice. so did the following on the treadmill in the gym--

Treadmill: 52:01, 6.32 miles, 724.7 cal, avg speed 7.3 mph
2 min warm-up
2 min each at: 6, 6.5, 7, 7.5, 8 mph
3 min/1 min of: 6/7, 6.5/7.5, 7/8, 7.5/8.5, 8/9, 8/9, 7/8, 7.5/8.5, 8/9
30 sec at each: 9.5, 9, 8.5, 8. 7.5, 7, 6.5, 6
1.5 min warmdown

Pullups: 9, 9, 10
Leg raise: 3 x 15
Bicycles: 2 x 100
Plank: 2:00

I toyed with the idea of even trying anything above 9mph, but figured 30 sec wasn't too bad...and it didn't feel horrible. my point in doing these bits is to get my body comfortable enough at an 8 min/mile pace to hopefully some day hold that pace for an entire marathon. could be a dream, but have to reach for something.