Monday; Had hill work planned for this day, but did the old switcheroo with another work out, and moved my 5-6 miler to this day. My ankle and foot were a bit sore from rolling my ankle during my long run, so decided not to push it with high intensity. Plus, I was just tired from my long run. For whatever reason, after my long run sunday, I just wanted to sleep. Of course that never happens, and I didn't even get to bed early thanks to a well rested toddler who thought bed time was for the birds. I am being very careful about recovery, so not sure why I was so tired. We ended up doing 5 miles with half of our run being into some pretty stiff and intense wind. Thanks for the extra resistance training Kansas. 5 miles
Tuesday: Unplanned rest day. I had the dates wrong on when one of the BNG service guys was coming to service our genome mapper, and he was in the lab bright and early Tuesday morning. We always take them to dinner and show them a good time when they are in town, so dinner and a few beers and no work out happened. Glad my schedule it flexible for moving runs/work outs around.
Wednesday: Hill repeats. 8 to be exact. If you want to do some killer repeats, have your speedy friend run in front of you while you dog, who is attached to you, tries to frantically run up the hill to catch up. Those were killer and speedy, and I am glad I survived without face planting. 5 miles total with warm up, repeats, and cool down. I tried a salt bath after this run and wow, I felt great. Those really work! 5 miles
Thursday: Strength training! I secretly think my coach is trying to kill me. Don't tell her, but I substituted push ups for the burpees. I just HATE burpees, as they kill my shoulders, hands, and wrists, even when I do them on my mat. Plus, I have to go super slow to get form right so I opted for some good form push ups instead.
|image courtesy of National Weather Service Topeka Kansas|