8-mile run at Lady Bird Lake

10 km with 5 x 1K time trial, 400 m recovery intervals

Ran a half this morning. Came in second in my age group - but man I feel like caca. Maybe I'm a little dehydrated - first hour was warm and humid.

9 mile run

5 miles

4 miles

Track/trackside workout:

10 mins warmup
10 mins agility ladder drills

4 rounds of:
20 alt jumping lunges
10 push-ups
20 air squats
400m run

2 rounds of:
50 flutter kicks
20 plank position shoulder taps
20 mountain climbers knee to elbow type
400m run

3 rounds of:
20 shoulder taps
20 reach to toe touch crunches
400m run

3 sets:
30sec plank hold
30sec Superman hold

Stretch