Week 2: July 31 - August 6
The Loyola program has generated several elite distance runners over the past decade, but none of them ran as fast in the 3200 as Gilmore did as a sophomore. Only one - Michael Wegner - had run faster than Gilmore's 9:35, and he did it as a freshman. (Photo by Craig Amoss)
Monday: Cross training day (45 minutes in the water). Core and elastic bands. Foam roll before bed.
Tuesday: 10k around the neighborhood at 6:50 pace. Static stretch afterwards and ice bath. Foam roll before bed.
Wednesday: 0.5 mile warm-up, three mile tempo at 6:09 pace on roads, 0.5 mile cooldown. Static stretch, core and legs at LifeTime. Foam roll in the afternoon.
Thursday: Eight miles at Lake Elkhorn at 6:20 pace. Core at gym after static stretch and foam roll. Epsom salt bath and foam roll before bed.
Friday: Eleven miles - longest run of the summer - around the neighborhood at 6:55 pace. Static stretch and foam roll afterwards.
Saturday: Six miles at Lake Elkhorn with Andrew Brinker and Alex Whittaker at around seven minute pace. Static afterwards and core and arms at the gym. Foam roll at the gym and before bed with Epsom salt bath.
Sunday: Day off from running (last day before practices with the team). Elastic band exercises for 20 minutes. Foam roll before bed.
Total mileage: about 35 miles
