This week was 31 miles of running and 6 "miles" of pool-running.
Just a placeholder for race week, since I raced the 1500 and the 3000 at the Hartford Nationals on Sunday and Monday. Race report coming, as I continue to play catch-up.
Dailies:
Monday: 6.5 miles very easy (10:00) with drills and strides, followed by upper body weights/core. Foam rolling in the evening.
Tuesday: 8 miles on a gym treadmill, including a workout of 6x3:00 on/2:00 off plus 4x0:30 on/0:90 off. For the longer reps, the on was 8 mph and the off was 5.9 mph; for the shorter reps, the on was 8.4/8.5 mph and the off was 5.9 mph (I suspect the treadmill was off, and the actual speeds were a bit faster). Followed with leg strengthwork. Sports massage in evening.
Wednesday: 6 "miles" pool-running. PT in the afternoon. Foam rolling in evening.
Thursday: 5 miles on the track, with a fartlek playing with different form cues. Foam rolling in evening.
Friday: Travel in the morning; yoga and foam rolling in the evening.
Saturday: 4.5 miles very easy (10:06) on trails in morning; 1.5 mile fartlek on track in afternoon. Foam rolling in evening.
Sunday: 4.5 miles warming up pre-race, and then the 1500 at the Hartford Nationals in 7:09.
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