11 min. WU 3 x 10 min. @ strength pace with 3 min. recovery jogs 10 min. CD Decided to go by time and perceived effort today because the wind was blowing at 30 mph here in Ashburn. I really didn't feel like running today and I tried to find an excuse not to but I told myself to man up and went out. Turns out I had good workout. There was one point when I was running uphill straight into the wind feeling like I was barely moving. Ashburn core routine: Since I've been out in Ashburn my regular core routine has changed. I don't have much time after my run but I get a bit in. On MWF I will do planks and side planks and the ab machine with 30 pushups. TH I will do abb machine, push-ups and seated row machine to work the back and shoulders. I don't spend much time on them, just enough to strengthen the core muscles. | 