This week was 38 miles of running, 9 "miles" of pool-running, and 1000 yards of swimming.
Just a placeholder for race week up in Boston. Race report to come.
Dailies:
Monday: 6 miles very easy (9:44) with four strides; upperbody weights/core in afternoon, foam rolling in evening.
Tuesday: 9 miles on the treadmill, including a workout of 2x4:30/3:00, 2x3:00/2:00, 2x1:30/1:00, 4x0:30/1:30. 4:30 intervals at 8.2-8.3 mph (7:14-7:19 pace); 3:00 intervals at 8.3-8.4 mph (7:09-7:14 pace); 1:30 intervals at 8.5-8.6 mph (6:59-7:04 pace); and 30 second intervals at 8.8 mph (6:49 pace). All jogs at 6.2 mph (9:50 pace).
Followed with leg strengthwork. Foam rolling at night.
Wednesday: 9 "miles" pool-running and 1000 yards of swimming. Yoga and foam rolling at night.
Thursday: 4 miles very easy on trails (10:54) followed by PT exercises. Upperbody strength/core and foam rolling at night.
Friday: 6 miles, including a 1600 at tempo effort (7:21).
Saturday: 4 miles easy (9:32) with 4 strides.
Sunday: 9 miles, including the BAA 10K in 48:38.
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