The pattern was Upper Body-Lower Body-Rest/Run. But Tuesday's four-miler and the subsequent up-and-down-stairs-related pain told me that I couldn't continue following up a lower body day with a run. So Wednesday I switched things, and did the next lower body workout.
Today I'll do upper body; I was going to sneak in an easy couple of miles in the pre-dawn hours, but the rain and some last-minute work persuaded me otherwise. Tomorrow, Friday, I'll do my "long run," which might be no more than six miles. I'm ready mentally to start running longer again, and my Achilles tendons feel fine; at least they didn't hurt going up and down staris. But overdoing it is how I got here, so I'll probably force myself to be content with six miles.
Yesterday's "lower body" workout seemed as much for my grip as my legs. First was 5x8 of depth jumps to a rope with a 20 lb. vest on. Well, the first set I did without the vest, partly because I forgot to put on the vest and partly because I wasn't sure about this new exercise. Worked up a sweat plenty, and I was surprised how high up on the rope I was reaching. But I'm not sore after the workout, so I'm not sure if I'm pushing hard enough. Perhaps I'll chalk this four-week period up to adaptation to the rope, and next month I'll switch to some more intense muscle-building stuff.
Next I did Swiss Ball leg curls, which were a joke. Not sure how to exercise my hammies with limited bodyweight resources.
Finished off with 50 situps -- with nothing holding my feet. Only this summer did I realize that people actually do situps without hooking their feet under anything. I still can't do them well -- there'd be lots of doovers if I were doing them in the Army -- but I do believe in them as an intense ab exercise, so I'll stick with them for now.
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