Yesterday was a recovery day. I ended up doing outdoor housework for most of the day. We put up the rain gutters (finally), I mowed the lawn for the first time this year, moved some fallen tree branches around, cleaned up some rocks and did some weed whacking. Really exciting stuff.
After that, I took a shower and then did some work for my second job for a few hours, writing software. More exciting stuff.
This morning, I went to the gym before work. Between now and WS, I'm going to be using a lifting program that was not taken from The New Rules of Lifting, although it was designed by the same guy who designed the workouts in NROL.
These new workouts are intended to focus on fat loss and they are certainly intense. Today, I started out with 4x6 in the squat rack. Then, I did two different 10 minute supersets, where I did two lifts, in sets of six, completing as many sets as possible. After that was done, I did cross-training intervals, using the rowing machine this morning. It was a very tough workout overall.
Tonight, I'll do an easy 4 mile run with the dogs. Tomorrow, I'm planning to do some running intervals, although my total running mileage for the day won't be very high.
Last week, I did 74 miles and my 4-week total is about 240 miles, even with fewer miles at Massanutten than I expected. This week, I want to do about 45 total miles. Last week will be my high mileage week for WS. From here on out, I'll gradually reduce miles and increase the intensity of my runs.
My weight is down to 183 - close to my goal of 180 for the race in 5 weeks.