This week was 58 miles of running and 15 "miles" of pool-running -- training log is here.
More progress, with the most interesting part of the week being the tropical storm that didn't happen on Tuesday (at least in my area).
By Sunday, everything felt good enough that I forgot about the hamstring (and focused instead on the fact that the water fountain I had been counting on was turned off). We will see what the coming week brings, as I start picking up the pace and effort some.
Dailies
Monday: 5.5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 11 miles, including 8 modified Iwo Jima hill repeats (normally around 2 minutes hard uphill, 90 second recovery, 30 second stride, and 60 second recovery - slowed down both the uphill and the stride). Followed with leg strengthwork and streaming yoga. Foam rolling at night.
Wednesday: 5.5 miles easy (9:46), streaming yoga, and 6.5 miles easy (9:10) plus drills and four hill strides. Foam rolling at night.
Thursday: Upper body weights/core, 5.5 "miles" of pool-running. Foam rolling at night.
Friday: 11 miles, including a workout on Hains Point of 5x 4 minutes on, 3 minutes jog. Paces for the on part were around 6:40-6:50 ish. Followed with leg strengthwork and streaming yoga. Foam rolling at night.
Saturday: 10 miles easy (9:35), plus drills, two hill strides, two flat strides. Later did upper body weights/core and foam rolling.
Sunday: 14 miles aerobic - starting at 9:45 pace and ending at 7:45 pace. Followed with leg strengthwork, 4 "miles" of pool-running. Streaming yoga and foam rolling in afternoon.
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