Very simple:
easy 6 miles on a trail + 5 strides afterwards
I read today that biking is much better than "ellipticating/elliptication" because biking is a non-weight-bearing exercise therefore it is better for recovery. It kind of makes sense since you do not stand (most of the time) on your legs when biking. Plus I read something that ellipticals' motion range is too wide for a woman which strains hips and pelvis too much. Anyway, doing more biking than elliptication sounds good to me.
Paying the Piper. Big Run post Big Party
2 days ago
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