Last Friday I did 3 on the mill in 22.5 minutes. Down to 161 pounds - the ww is working.
Saturday Dave and I skipped the possible WVa marathon and just ran long on the towpath, along with Amy. I did 4 on the mill ahead of time and then 16 on the old carriage trail and towpath @ a slow 9mpm pace. Afterwards we attended the funeral of Aunt Sue's mother. After that we (me and the ladies) went shopping for dresses.
Sunday I did a few around the hood at 9mpm pace, and then 2 on the mill after some weights.
Today I awoke early so I did my long run - the 24-mile Lester Rail Trail run. I had hoped to have each 6-mile segment get faster as I've done in the past. Not today. The 6-mile splits were: 52:03, 49:53, 48:40, 50:56 for a total of 3:21:30. Not that bad, and at least it was steady, but I don't know when I'm going to improve. And lose weight - I was back to 164 today.
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