This week was 40 miles of running, 2 miles of hiking and 1000 yards of swimming -- training log is here.
Belated placeholder for race week. Next week I'll catch up.
Monday: 4 miles very easy (9:32) and foam rolling + graston on back.
Tuesday: 6 miles with fartlek (warmed up for track, then pushed back a day) plus upper body weights/core. Foam rolling in evening.
Wednesday: 8 miles on the track, including a careful workout of 2x800, 1600, 2x800 in 3:45, 3:40, 7:16, 3:37, and 3:33. 2:4x recovery after the 800s and 5:16 recovery after the 1600. Massage in evening.
Thursday: 2 miles hiking and 1000 yard swimming in morning. Streaming pilates and foam rolling in evening.
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Friday: 5 miles on the track, including an uptempo 1600 in 7:26, followed by flying to Boston. Foam rolling at night.
Saturday: 2 miles very easy (9:48) and foam rolling.
Sunday: 2 mile warm-up and then a half marathon in 1:42:21. Flew home that afternoon.
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