This week was 42 miles of running and 18 "miles" of pool-running -- training log is here.
I added hills into the mix this week, starting with short hills and then moving on to longer hills at the Iwo Jima memorial. Hills, weights, and a bit of tempo work is the plan for the next few weeks.
Dailies
Monday: 6 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 9 miles with 8 short hills (70-80 seconds up a 5% slope with 2:30-2:40 recovery) plus leg strengthwork. Foam rolling at night.
Wednesday: 9 miles easy (9:37) plus drills and two strides Foam rolling in evening.
Thursday: 6 "miles" of pool-running and streaming yoga. Foam rolling at night.
Friday: 10 miles, including 6 Iwo Jima Memorial hills (~2 minutes hard up, jog, 25 second downhill stride, jog) plus leg strengthwork. Foam rolling in evening.
Saturday: 7.5 miles easy (9:46), upper body weights/core, 3 miles very easy (9:24) plus drills and four strides. Foam rolling in evening.
Sunday: 3 miles easy (9:51), 6 "miles" pool-running, and streaming yoga. Foam rolling in afternoon.
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