This week was 40 miles of running, 9 "miles" of pool-running, and 1000 yards of swimming.
I ran the 3000m and the 800m at the Bennet Blazer track meet on Sunday - the race report is in a different post. I was pretty happy with the race, and also happy with the hill workout I ran on Tuesday. In the latter, both downhill and uphill were faster than the previous week, while the downhill segment remained faster than the uphill.
Dailies:
Monday: 7 miles very easy (9:52) and upperbody weights/core + foam rolling
Tuesday: 10 miles, including 8 Iwo Jima hill repeats (500m up a 2-3% incline, 90 second jog, ~200m downhill stride, 45 second jog to bottom), followed with leg strengthwork. Sports massage in evening.
Wednesday: 9 "miles" pool-running and 500 yards swimming, followed by PT exercises. Foam rolling at night.
Thursday: 5 miles very easy on trails (10:57) + PT exercises. Streaming pilates in afternoon. Foam rolling at night.
Friday: 7 miles, including a track workout of 1600m at tempo effort (7:35), 2x200m in 53 and 52, and then 4x100m in 25, 25, 24, 24. Followed with upper body strengthwork. Foam rolling at night.
Saturday: 5 miles on the towpath (9:26) with 2 strides, followed by 500 yards swimming. Foam rolling at night.
Sunday: 5 miles, including a 3000m race in 13:21.8 and an 800m race in 3:25.4. Foam rolling at night.
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