I slept pretty well last night. I didn’t wake up much. I had several vivid dreams that all ran into each other. It was good. Still, when the alarm went off, I didn’t want to wake up. I actually fell back asleep and had a 5 minute dream. Eventually, the internal coach kicked in.

“Champions don’t skip their workouts,” it said.

“Grumble, grumble, snore,” I replied.

“Champions don’t skip their workouts,” it said.

“Snort, sniffle, yawn,” I replied.

“Champions don’t skip-”

“Okay, shut the hell up already, I get it!” I told my internal coach, rolling out of bed. Thus began the day.

As usual,once I dragged myself to the gym, I had a pretty good workout. I ran easy (that is, at my “easy” pace) and noticed that I was breathing pretty normally at the 2 mile mark - kind of like I was just walking. My cadence averaged around 178 steps per minute, though I lost count near the end of the run because I got caught up in a high speed car chase on the news and completely lost track of time in the last mile.

Afterwards, I hit the weights for a full body workout.

Actual workout

4 miles at 9:31 pace

5 minutes cool down

Full body strength training