Week 3: August 7 - August 13
Monday: Workout with the team; one mile warm-up, active stretch, 12x400 on the track (first eight descended from 76 to 72, last four were between 68 and 70), 0.75 mile jog with static stretch, 1.25 mile cooldown. Core with Kyle, Connor, Ronan and Paul. Foam roll after practice.
Tuesday: 7.6 miles at the NCR Trail (0.8 mile warm-up and cooldown). First three miles at seven minute pace, last three at 6:20 pace (goal is negative split).
Wednesday: Eight miles at Oregon Ridge at 7:15 pace. Pretty hilly run in the heat. Static stretch, core and arms at gym with foam roll. Foam roll later.
Thursday: Workout at Loyola. 0.75 mile warm-up with active strech. Two miles around race pace on the course at 11:28, first mile at 5:33. 1.5 miles around race pace at 8:23, first mile at 5:32. Dropped the rest of the workout because right hamstring got really tight. 0.25 mile cooldown with short static stretch. Ran two miles at night with Max Barbour and Craig Engels at a pro meet in Westchester. Foam roll and ice before bed.
Friday: Took today to cross train because of tight hamstring. 30 minutes on the bike at tempo pace with core. Stretch and foam roll after workout.
Saturday: 9.5 total miles at Loyola at 6:45 pace. 4.5 miles around Kenilworth, three miles on the course, two miles on the course (with about three minutes rest between each). Ice and foam roll after workout, roll with stick before bed.
Sunday: Day off from running. Spent an hour in the gym doing core and strength drills. Foam roll afterwards and before bed.
Total mileage: 37.6 miles
