Penny

All easy in 80+ degree heat. High humidity. 8:40avg pace. Stopped and drank water a few times. Its kind of nice to just trot along with no times to hit or anything...

Easy miles, 8:20 avg pace

40 mins elliptical, (10 mins easy, 6x2 min hard intervals, with 1 min recoveries, 10 mins easy)

20 mins stair master

 I've noticed that I feel a lot more balanced if I switch up cross training machines rather than doing all XT on one machine. I feel like doing that promotes strength in certain areas (on the elliptical I use my quads a lot) that then can lead to imbalances in other areas for running.  

Easy miles at 8:40 pace

65 mins elliptical

Strength workout. 3 x

30 jump squats

15 single leg squats with hop (each side)

15 forward lunges each side 

15 side lunges each side

20 push ups

30 tricep dips

15 crunch things, where you place a ball (or in my case, a cushion) between your ankles, lie flat on your back, and raise your legs to pass it to your hands, bring it back over your head, then pass it back to your legs again.  

Mostly easy miles on the treadmill with 2% incline. Around 1 mile moved up to HM and MP... (7:30-7:00)