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Option #5: Go Home
On days when you feel lousy even at warmup intensity, or your muscles are extremely sore from previous training, or you feel the pain of an incipient injury somewhere in your body, let distrcretion be the better part of valor and take the day off. Know that it is the right decision and don’t let that paranoid inner voice tell you that you will lose fitness irretrievably unless you do some kind of workout. Live to fight another day!