Holy Moly am I sore, my back, chest, triceps, hell every where from my waist up. I went pretty on KCM's workout yesterday using 25# weights and even the 35 pounder for most of the workout, only shoulder did I drop down to 12# since my right shoulder is still tender.

Today started out with Cahe RWH Plyo #1for some reason it was harder today than I remember, the treadmill is still playing nice so I was able to get in the required run although a bit short.

0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6mph 2% incline
0.3 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline
0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline 0.25 miles @ 4mph 2% incline
1 mile @ 6.1mph 2% incline  0.3 @ 6.2mph 2% incline
0.2@ 7.0mph 2% incline

Ended up with 7 miles with an avg pace of 10.55, form was much better on the treadmill and legs felt fine.
Was short 0.5 miles since schedule called for 6x1mile interval but I think the plyo more than made up for the rest.

So all signed up fro Buzzard 25k and it looks like the conditions are not going to be the best, but that to me is the fun of trail racing.