LM warmup (10 reps), 9.8 miles in 1:14:44, 7:37/mi, HR 153, w/ 3 mile warmup, 2 x Strides/Drills, Ladder intervals (1-2-3-2-1-2-3) w/ equal hard and recovery @ 1.5K-5K effort, 3 mile cooldown. 1.5 mile walk w/ dogs, PU/SU/Leg Abduction ladder (7/7/4) & stretching. Feeling good. Nice and easy warmup where we went from sun to showers to sun to showers to sun to.....etc. Quick bathroom break after the strides/drills, and I hit the ladder repeats with a vengeance. It's been a while since I've (intentionally) run faster repeats, but I'm not wanting to overdo it 5 days post-marathon, so the 1-2-3-2-1-2-3 ladder workout seemed ideal, since it's relatively short. The intervals were hard and I felt like retching a couple of times, but my body felt like it wanted to push hard on all of them so I went for it. Nice and tired to jog thru the cooldown. Pretty happy that it went this well today. Tomorrow easy then Saturday I'm thinking of a hilly long run. | 