Day off more or less. With two medium long runs and a long run this week, I want to avoid getting too high too quickly with the mileage. I have been feeling great lately but one thing I've learned from the blog is that if you do too much because you are feeling good, an injury may be right around the corner.
I did a 10 minute cycle warm up and then a number of lunges, stretches, PT type things and core stuff. I tried the core routine Rob posted last week and it will be a long while before I can get the brest stroke scissor action going.
Also did 4x8-10 seconds at 12 mph and 15 incline on the mill for some hill blasts to put my legs on notice. Some intermittent 8:00 pace in between blasts that totalled about a mile.
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