Running Out the Old Year

[OakLeaf]

Lazy woman's triathlon

Bike to church, 2 miles RT
Leisurely 4 mile flatwater kayak
and the actual workout: 3 minutes target race pace, 3 minutes recovery, x 5, plus warmup and cooldown - 4.75 mile run

ET with transitions (and sermon), 7-1/2 hours

[nonsmoker3]

3 miles this morning. I got a Chi Running book from Santa and this is the first run I have tried it on.

I did shave a few seconds off of my time and when I remembered the rules I ran well. I got tired and sloppy in my 3rd mile. Maybe when I get the method down pat my running will improve. I sure hope so.