Today was a track day! 30 minute w/u followed by 7 x 1K at 3K race pace (rest equal to effort), then another 30 minutes for cool down. Pretty deadly, but felt great when it was over. No lifting, but lots of stretching and coach gave me a sweet massage. Coach's got great hands, if you know what I mean.
That's it for awhile. I'm going on holiday and will be afk for about a fortnight. Hopefully the transition here will continue to be smooth in my absence. I look forward to reading your posts upon my return. Keep running, everyone, and keep posting. This thread rocks!