THOU SHALT BE A COMEBACK

It was cold,the snow was whipping, 23mph wind with a -3 windchill.  Oh how I love the sting of snow which eventually was nothing once my face froze, but it defrosted on the way home,  I wasn't alone, Kyle joined me for this morning run in which we could not convince anyone else to join!  Ran fairly briskly although we were snowbunny-ing it.

recovery pace on the home treddy.  20 minutes of core and handstands.  looking forward to a long run tomorrow!

East Y dreadmill, needed to keep my phone near in case the school called.  Wanted a long run but lost my ipod and didn't know how I would survive the boredom so lots of button pushing. 

2 mile warm up

2 at 6:27 pace

2 x 1200 at 6:15 with 400 recovery

6 x 800 at 6:15 with 800 recovery

cooldown to 15

Eventually when I'm in shape again this workout has 8 x 1200 and another 2 mile tempo at the end, but this was good enough for today.  Legs are tired.

am: 8 super ez in the great outdoors.  up to 29 degrees!!  dreaming up a wicked core/plyo workout for this afternoon.

afternoon:  hit the downtown Y for some Tabata and as I ran a warm-up lap ran into Eric, the Epic Ultras race director, we got to talking and....6 miles later, I finally peeled off and hit core hard and heavy. 

2 sets each of mountain climbers, push-ups, sit-ups, squats with handweights, burpees, lunges with weights, reverse lunges with weights, mason twists with medicine ball, box jumps, plank jumps, bicycle crunches, ball push-ups.  sweaty mess

Super easy by my daughter's school. My legs are feeling the core from yesterday.

Treadmill speedwork.

20 minute warm up

4 x 60 sec on/off 5:27 pace

2 minute jog

6 x 90 sec on/off 5:56 pace

3 minute jog

10 minutes 6:22 pace

Tiny cooldown

8 ez on the home treddy.  saving juice for the Kingman hills tomorrow.  Yeah feels so good to bust a 70 mile week and I all sorts of endorphined up!