20 minutes Strength Training - planks/pushups & bi's/tri's. After a terrible 10 day streak of no ST I'm finally starting to get back on track and it feels good. I'm not sure about the upper body lifting but I really do think the core work helps my running.
10 miles on the treadmill - 3.5 mile warmup (fairly fast 7:33 AP), 4.5 mile steady tempo in 29:30 (6:33 pace), 1.5 mile cool down.
I'd like to be able to hold the 6:33-6:35 pace for the Pheonix half on February 17th and although a 4.5 mile tempo isn't much I think I am on track.
Payson Canyon out & back from my house at 8am tomorrow morning (11-14 easy miles?). The plan is to jump in my clubhouse indoor hot tub immediately after the run. :) Let me know if you want to come and I'll send directions your way. It is very easy to find and is not that far south I promise! |