This week was 37 miles of running, 12 "miles" of pool-running, and 500 yards of swimming.
This was a bridge week between two racing weekends - the first being the 3000m and 800m at the Bennet Blazer track meet, the second being this weekend's 5000m and 1500m at the Tri-State Games (race report coming). So just one workout, mid-week, and I kept it on the slow side. Happily, what felt very controlled on Wednesday was a hard workout back in January - another indication that my running is going the right direction.
In case anyone is wondering - that Sunday combination of two track races plus 4 hour drive plus vaccination plus show did in fact result in an exhausted Monday.
Monday: 8 miles very easy (9:52) and PT exercises + foam rolling
Tuesday: 4 miles very easy on trails (11:09) + PT exercises and upper body weights/core. Foam rolling at night.
Wednesday: In the morning, 7 miles on the treadmill, including a workout of 6x4:00 with 72 second jog and then 4x30 seconds with 90 second jog. 4:00 intervals at 8.0-8.1 mph, 30 second intervals at 8.6-8.9 mph, jogs at 6 mph. Followed with leg strengthwork. Took a late lunch to run 2 miles very easy (9:57). Foam rolling at night.
Thursday: 12 "miles" pool-running and 500 yards swimming, followed by PT exercises. Streaming Pilates and foam rolling at night.
Friday: 4.5 miles, including a lot of 100s and 200s in different shoes. Foam rolling at night.
Saturday: 4.5 miles on the towpath (9:57) with 2 strides, then drove to New Jersey. Foam rolling at night.
Sunday: 7 miles, including a 5000m race in 22:52.09 and a 1500m race in 6:59.59. Then drove back to DC, got my RSV vaccination, followed by seeing Signs of the Past/Nuda/cut.rate.box.
No comments:
Post a Comment