This week was 48 miles of running and 17 "miles" of pool-running -- training log is here.
Bumped up the pace a bit this week on both Tuesday and Friday to test the hamstring a bit more. It was a bit tight at times, but otherwise held up well, so it continues to progress.
I am probably going to race a mile on Wednesday night as a rust buster (the probably is because I want to get the OK from my PT AND thunderstorms are forecast for Wednesday afternoon in Harrisburg right now). So I skipped a long run today. Sadly, today (Sunday) ended up also being the nicest day for a run in many many weeks. Ah well, such is life. There will be more good running days.
Dailies
Monday: 5.5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 12 miles, including 6 Iwo Jima hill repeats (2 minutes hard uphill, 90 second recovery, 30 second stride, and 60 second recovery). Followed with leg strengthwork and streaming yoga. Foam rolling at night.
Wednesday: 5 miles easy on treadmill (9:50), streaming yoga, and 7 miles easy (9:11) plus drills and two strides. Foam rolling at night.
Thursday: Upper body weights/core, 6 "miles" of pool-running. Foam rolling at night.
Friday: 12 miles, including a workout on Hains Point of 5x 4 minutes on, 3 minutes jog, followed by full rest and then 6x30 seconds on, 30 seconds off. Paces for the 4 minute intervals part were around 6:28-6:46 ish if you believe the Garmin (I don't necessarily for that short a distance). Followed with leg strengthwork and streaming yoga. Foam rolling at night.
Saturday: 12 miles very easy (9:17), plus drills, four hill strides. Later took a streaming yoga class and foam rolling.
Sunday: Upper body weights/core, streaming yoga, and 55 minutes of pool-running. Foam rolling in afternoon.
Nice week. I hope you get the green light and the storms don't interfere. How much longer do you have your treadmill?
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