This week was 47 miles of running,and 500 yards of swimming.
This was the week that I raced the One City Half-Marathon. Race report to come.
Dailies:
Monday: 6 miles very easy on the treadmill (9:46) and upperbody weights/core; foam rolling in evening.
Tuesday: 8 miles on the treadmill, including a workout of 6x3:00/2:00+6x0:30/2:00. Three minute intervals were at 8.2-8.3 mph; 30 second intervals were at 8.8 mph. All jogs at 6 mph. Followed with leg strengthwork and PT exercises. Foam rolling in evening.
Wednesday: 7 miles very easy (9:48) with 2 hill sprints and 4x100m in 26 down to 24, followed by 500 yards swimming. Foam rolling in evening.
Thursday: 4 miles very easy (10:49) on trails, followed by PT exercises. Upperbody weights/core and foam rolling at night.
Friday: 6 miles with about 15 strides (meant to do a mile pick-up, but the track was too slick). Foam rolling at night.
Saturday: Travel to Newport News, DIY yoga, foam rolling.
Sunday: 3 mile warm-up, and then One City Half Marathon in 1:41:46.
