I ran after I lifted while kristen lifted. I went on a nice easy pace changing now and then to keep it varied. Felt decent for coming right after lifting.

I did this right after lifting weights. I wanted a nice and easy 20 min run. The first .5 mile was nasty the legs were feeling the weight lifting (I'm doing 75 squats a week right now) and it took awhile to loosen up.

Once I loosened up it felt nice and easy and my HR actually dropped as I slowly upped the pace (.1 mph per .25 mile). The last lap I decided to stretch it out hard so I kicked it to 6:40 min mile pace and hammered the last lap. First half of that lap went real well toward the end it was getting tough.

I'm thinking I should do some 0.25 intervals at up around 8.5 mph or so since that 9 mph lap went so well.

All in all a pretty decent run to start the week off.

I went for a slower and easier run trying to target the 70%ish HR region today. My legs were definitely tired after yesterdays workout and run. But more surprisingly my abs were really weak today. I think it was from the overhead presses, these seem to activate a lot of ab work and last week when I did the exercise I did it wrong from the seated position instead of standing.

ran with some of my friends.
the first 3 miles were at a break neck slow pace. Then two people peeled off.
Ran the last 4 with another buddy at about 8 min miles.
not to shabby for a recovery day.