This week was 47 miles of running, 10 "miles" of pool-running, and 1000 yards of swimming.
This is a place holder for DC Half-Marathon week. Race report is in the works.
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Monday: 7 miles very easy (9:45) with 4 strides in the morning. Upperbody weights/core and foam rolling in evening.
Tuesday: 8 miles, including a track workout of 5x800, 2x200 in 3:30, 3:30, 3:27, 3:26, 3:26, 49, and 49. Recoveries of 2:5x-3:1x after the 800s and full recovery for the 200s. Followed with light leg strengthwork. Sports massage at night.
Wednesday: 8 "miles" pool-running and 1000 yards swimming. Foam rolling at night.
Thursday: 6 miles very easy on trails (10:57) plus PT exercises. Foam rolling at night.
Friday: 6 miles on the track, including a 1600 at tempo effort in 7:26 and 2x100m in 24 and 23. Followed with PT exercises/drills. Foam rolling at night.
Saturday: 4 miles very easy (9:55) on the towpath and stretching. Foam rolling at night.
Sunday: 3 mile warm-up and then a half-marathon in 1:44:48 (8:00 pace). Followed with 2 "miles" pool-running. Foam rolling at night
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