Monday was stretching and strength day, with super cool (scary) new yoga poses. I have been doing upper/core (it's starting to make a difference!) but I think maybe my biking muscles could use some work, too. When I ride, I notice the muscles that are used in riding that aren't used as much for running, like the "pulling" muscles in the inner thigh.

Tuesday I took the dog 3 miles, then rode to/from work, with a little extra when I looped my husband and later picked up lunch.

Wednesday is 9x400s, and I may or may not do cardio kickboxing depending on how my coworker is feeling (not like I totally need the exercise, it's just for fun). If she's not up to it, I'll probably do some strength, or maybe ride to work (yeah right, two days in a row? my husband will kill me).

Thursday, 3 miles + strength, I may or may not be able to ride to work instead of running.

Friday, rest/easy. Maybe ride to work (hard to convince my husband to exert major effort on Fridays). If not, I'll take the dog either for an easy 3-miler or a walk.

Saturday, rest.

Sunday, 12k race. Last year I finished in 1:25 (11:23 pace). My maybe reachable goal this year is 1:15 or better (10:00 pace) and ideally 1:12 or better to qualify for an earlier start next year (9:40 pace). We'll see, it's hilly, but relatively short.