Rhett

MP tempo run on TM

2 mile warm up @ 8:00

9 miles MP @ 6:48

1 mile cool down @ 8:00

I was suprised how good my legs felt after my New Year's Day Marathon 3 days ago.  I had no soreness and no dead legs.  Yea!!!!

PM

30 minutes jump roping while watching TCU blow the perfect bowl season for the MWC. 

Cardio Core Class

Lower Body weights and ab work

20 minutes elliptical 

PM

Upper body weights and some ab work 

Today I set out to do some hill sprints.  Since I was running outside in freezing 45 degree weather, I warmed up for a few miles before the first hill sprint.  I ran my hill loop 5 times and then did one extra hill on my way to the cool down run for a total of 16 hills sprinted.

Approximately 2 miles of hill sprints

10 miles easy

Total run 12 miles  AP 8:18

I think I might feel this run in my legs tomorrow. 

Lower body weights.  I really made my legs burn this morning with high reps/ low weights.  It felt good.  3 sets of 20 with each exercise

Core work

30 minutes stair speed intervals

PM

Upper body weights with some ab work

I woke up this morning and the themometer read 53 degrees!  I had to check the other one we have and sure enough it also said 53 degees!  What a great morning for a great run!

Today I had a 16 mile fun run planned.  On my 16 milers I like to run what I call my fun pace.  It's the pace where I don't feel like I'm holding back like I do on longer runs and I don't feel like I'm pushing hard like I do on shorter runs.  I do it on a seriously rolling hill course, so my mile splits fluctuate a lot.  After the 15th mile I decided to let my legs go and run a comfortably hard pace.  I did the last mile in 6:31 and still felt pretty good, but was glad to be done.  And guess what.  I had a great, fun time running this morning.

Total run 16 miles, 1:57:26  AP 7:20

PM

30 minutes jump rope

ab work on the fitness ball 

1 hour stationary bike