Monday: 2.5 miles of speedwork on the beach (7:42/mile average pace) with the Jayhawk joining me on the bike. I would do speedwork more often if it was always on the beach.
Tuesday: To honor the anniversary of Roger Bannister's 4 minute mile, I went out and ran a 4 minute mile. Ok, not really.
Strength training: core work (bicycle crunches, planks, hip bridges), squats, lunges
Wednesday: 4.75 miles easy (8:47/mile average) trail-ish running (or as close as I can get to it in the city). 4 laps of the reservoir in Lullwater park plus the mileage to get to and from there.
On the Emory University campus there is a small park, Lullwater park, with 3 loops (2 paved, 1 not). The loops are fairly short (0.8,0.9, and 1.2 miles), but when combined together they make a nice workout. The 0.9 mile loop goes around a reservoir and is mostly unpaved (mix of wooded trail and gravel fire road). The park is almost entirely shaded by trees, which when combined with the lack of car heat makes it 5-10 degrees cooler than my runcommute. A welcome change as the city has already heated up! It's great option for getting in trail-ish miles during the week.
Thursday: 3.1 miles easy (8:35/mile average)
Friday: Rest as we drive back to South Carolina to see more family that have joined the vacation.
Saturday: Hour long bike ride.
How was your week?