Week 5: August 21 - 27
Photo by Melissa Rose
Monday: One mile warm-up with active stretch. One mile at 4:57, 2 x 800 at 2:24 and 2:26, 3 x 400 at 70, 67 and 67. One mile cooldown and static stretch. Epsom salt bath and foam roll later. Five miles total.
Tuesday: Six miles at the Agricultural Center in heat and tall grass at 7:15 pace. Static stretch after run; core and legs at the gym. Ice bath and roll.
Wednesday: Four miles at 6:55 pace on the treadmill with 4 x 30 second strides at five minute pace; static afterwards. Core and arms. Foam roll at night.
Thursday: Six miles - time trial at Loyola (16:37). Tall, wet grass but good weather. Ten minute warm-up and active, 15 minute cooldown and static. Core with the team, Epsom salt bath and foam roll later.
Friday: Seven miles at the NCR Trail at seven minute pace with short static stretch afterwards. Foam roll later.
Saturday: 1.25 mile warm-up with active stretch. Two x one mile on the cross country course: 5:05, 5:00. 2 x 800, on the course (2:29) and one on the track (2:29). 4 x 400 on the track (67, 66, 66, 65). 300 all-out on the track (42). No time for cooldown or static. Roll out later in the afternoon. 5.5 miles total on the day.
Sunday: 40 minutes on stationary bike, static and foam roll afterwards, and core and some arms at the gym. Foam roll and ice later.
Total mileage: 33.5 miles
