Tuesday: AM: 1 mile warm up, warm up drills A skips, B skips w/ focus on powerful drive down, butt kicks w/ emphasis on contracting glutes at stance, 1 mile comfortably hard in 5:33, cool down. Total volume of just 2 miles.
PM:10 minute warm up, 15×60 seconds of pick ups w/ 60 seconds of rest, 12 minute cool down. Felt strong but slow..possibly due to yesterday’s 3k pace work and lifting. I’m guessing around 6.5 miles of volume in today’s workout.
Total: 8.5 miles
My form feels crappy..
Some things I didn’t get to do yesterday:
2x 10% Body weight dumbbell running motion 45s w/ 60s rest
3×12 Stiff-legged deadlifts 135 lbs
3×10 Barbell Alternating Power Lunges 45 lbs
All in all, solid day.