Rhett

I decided I better just do a nice easy recovery run since my calves were still sore for the race Satruday.  I'm guessing they were sore because I wore my Hyperspeed racing flats which I haven't been training in.  I guess I better start doing some training in them if I want to wear them to race.

TM 1% incline @8:00 for 1 hour.  Total run 7.5 miles

I really wanted to do some jump rope in the evening but with the sore calves I talked myself into letting them rest a bit more.

My calves felt much, much better this morning. 

Lower body weights

Core and ab work

40 minutes elliptical

Hopefully I'll get in a good quality run tomorrow.

PM-  Upper body weights and ab work

Busy, Busy, Busy today.  Just getting around to blogging my morning run.

My calfs felt much better this morning so I decided to get some hill work in.  I did about a 4 mile warm up before hitting my hill loop.  I ended up getting in 16 hill sprints at an average of about 200 meters each for  about 2 miles of hill sprits and ran easy between each hill.  After the last one I was about on mile 10 so I then did 3 miles cool down. 

Total run 13 miles  1:41:29  AP 7:48

PM- 35 minutes jump rope and ab work while watching my Cougs go down to New Mexico.

Lower body weights

Ab and core work

30 minutes stair speed intervals

16 very slow but very hard miles this morning.  Good thing running doesn't feel like that very often or I wouldn't do it.

AP 8:33

1 hour stationary bike.

My legs needed that.