No Snow?!

I was really looking forward to running in the snow this morning, but only a cold mist was in the air as I headed out the door today. So just a boring cold run in the dark is all it turned out to be. There were a few slick spots on the roads and sidewalks, but other than that it was a pretty uneventful run.

Felt a bit tired today and my legs didn't have the same zip in them they had last week. It appears the last 3 weeks have taken a toll and I need to cut back this week and get recovered. So rather than the normal 6, I cut today's run short at 4 miles.

Working out tonight so save the legs a bit for that...

Run Stats: 4 miles, 33:56 (8:28/mi), avg HR 141

Noon Swim -
Felt good at the beginning but the first set of 25 yard sprints made the 1 x 400 seem harder than it should have. Second set of 25's didn't feel too bad though.

• 700 warmup
• 16 x 25 yards with 10 seconds rest (held these all under 20 seconds)
• 1 x 400 with 60 seconds rest
• 16 x 25 yards with 10 seconds rest (again all under 20 seconds)
• 600 cool down
• 2500 total in 48:00

Evening strength training workout at Roberto's -

• Warmup: jumping jacks, running in place, squat thrust jumps, mtn climbers, squat thrust high knee jumps, ice-skaters, spiderman, forward bent lunges, high knee jumps, skier jumps, stretching
• Station 1 - Tire push then sled push x 2 sets
• Station 2 - Dumbbell Romanian dead lift 3 x 8
• Station 3 - Glute hamstring raises 2 x 10 (30lb med ball, 40lb med ball)
• Station 4 - Lateral shuffles on box / speed skaters (30sec reps) Set 1 with bands, Set 2 without
• Station 5 - Side kicks / Speed skaters (20 reps per) Set 1 with bands, Set 2 without
• Station 6 - Heel raises / Dorsi flesions 2 x 20
• Station 7 - Real Runner machine 2 x 70 (Set 1 level 2, Set 2 level 3)
• Stretching