The theme of training this week: lots of hills and sprints. A fun, athletic week. Here’s how it went:
Monday: Easy run. Warm-up: 7 min easy, 2 min easy-moderate, 1 min moderate. 1*buttkicks, heel kicks, cross-overs, a-skips. 2*high skips, long skips. 4*bounding. 5*strides. Workout: 3 miles easy. 8*10sec hill sprints. Cool-down: core and hip mobility routines.
Tuesday: Hills. Warm-up: 15 min easy on the track. 2*buttkicks, heel kicks, carioca, long skips. 4*strides. Workout: Hill repeats 2*[4*1 min@moderate effort up 6-8% grade, downhill jog recovery]. 5 min rest between sets of hill repeats. Cool-down: 5 min easy jog, medicine ball circuit, hip mobility routine.
Thursday: A.M. Easy run. Warm-up: 1 mile easy. 2*buttkicks, heel kicks, a-skips, b-skips, carioca, high skips, long skips. 4*150m in-n-out sprints on track. Workout: 4 miles easy. 4*strides. Cool-down: AIF, stretch. PM: Session with strength coach. PRI drills and shoulder, t-spine, hip and ankle mobility work. Primal rolling. Dynamic warm-up. Squat pattern work (suspension, stability ball, kaiser machine, med ball). 3*Circuit: single-legged deadlifts with kettle bell, cable lift in half-kneel.
Friday: Long run. 9 miles easy. AIF/stretch. While still not an easy distance for me, it felt better today than when I ran this distance 2 weeks ago. I was still pretty tired afterwards.
Sunday: Easy run. Warm-up: 1 mile easy. 2*buttkicks, heel kicks. Workout: 2 miles easy, 6*strides. Cool-down: general strength/mobility cool down routine.