just wanted to offer some advice on the running. I started doing a tuesday and thursday run with saturdays being a long run as part of the program. Didn't do it religously but it went well. I took the advice of our illustrious owner and started doing intervels where I jogged five minutes then sprinted for 1 min, jogged 2 min (3 rounds of that) then five minute cool down. Knocked a good 3 minutes off my 1.5 mile run. I like the challenge of it and it fits into the simplefit methodology.
Since shoulder surgery I've started it up again and actually completed 3 miles doing 5 rounds of sprints.
"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”