Started the day with my strength training. I had the day off, and was a bit unsure how to get going with my workouts because I didn't have the workout I was meant to spin to.
The strength training was box jumps, squat-shoulder presses and V-ups. I hate the box jumps. I just don't have anything to use as a box and I'm sure that every last box jump is going to end in a face-cracking face plant because I use- the stairs. Yes, the stairs in the basement. I know. Sounds harmless. Try it. Try doing a set of box jumps up onto stairs. See if you don't end up thinking your teeth are going to eat step. The shoulder presses and the v-ups were easy, and just as I would get relaxed it was back to the stairs for the face-threatening jumps.
Then I took Ian to school. On the drive home it finally hit me. Since I couldn't do the Ray Lewis Team Fitness (oh, the irony John Hirsch), I would do Muscle Breakdown, one of the oldest Spinervals (4.0). Not only are some of the rest intervals in this meat-grinder short, it's got isometric squats and what is simply the sickest spinerval set ever. Imagine BR 15, 5 minutes, 4 seconds on, 4 seconds off. Yeah. Imagine you do some tempo work (by which I mean 5 2 minute tempo sets with 30 seconds rest).
Now let's do that 4 seconds on, 4 seconds off rep AGAIN, and yes Coach Troy, slip in an extra rep at the end just to make sure the hammer is well and truly applied.
Awesome workout. I loved it.
Then I rested for a couple of hours and went out and ran 7 miles in 45:30. That is a good day for me.