Friday: No running
Thursday: Short run, just 21' total running time. A 15' warm up and then 6 X 1:00 @ 11.4 mph/0.5 incline w/ 1:00 rest between. A short core workout following the run.
Wednesday: A beautiful, but chilly, easy afternoon run around Cranberry lake with about 10 X pick ups, ranging from 30" to 1:30. Some chest and tricep exercises to finish up.