AM: 3.5 WU 5+ tempo run. 1.5 CD. standard core routine + stretch trainer, dips, etc.
ran to DC to get a tempo in under Whitehurst freeway where there is no ice since the track is still covered. Ran 4 loops of 1.3 mile loop. It's cold, breathing hard, wasn't very fast--about 5:45-5:50 pace. Ran to work afterwards and ad time to get into the gym and do some strengthening and stretching.