Rhett

Speed/Hill work

2 mile warm up

8 x 1/4 mile hill sprint with 1/4 mile jog recovery back down the hill

4 mile cool down

10 miles total

P90X Legs and Back- I actually did abs and planks during the parts when I was supposed to be doing pullups.  I wanted to get in some good leg work though to work some other muscles besides my running muscles.

Then I did Cardio Intervals.

Tempo Run

My glutes were sore this morning from yesterday's workout. Guess I really need that extra leg work.

4 mile warm up

7 mile temp (AP 6:48)

2 mile cool down

Total 13 miles

Core Synergistics

Long Run

I woke up this morning to cold raining weather and quickly got back into bed.  Finally this afternoon I decided I really needed to get my run in, but had no desire to do it.  The only way to convince myself to do it was to go to the gym and get on the TM, knowing I could quit at any time and head home.  Once I got going after a few miles, I really started feeling good though and ended up having a great run while watching some pretty exciting college football.

First 8 miles at 7:30 pace felt so good that I dropped to a 6:58 pace for the second 8 miles.

Total run 16 miles- AP 7:14