Week 1: July 24 - July 30
Gilmore finished 11th at last year's MIAA cross country championships, and this past spring's track performances indicate that he could very well be one of the top challengers to the two-time defending champion: Dalton Hengst. (Photo by John Roemer)
Monday: Ten mile run at 6:00 a.m. around the neighborhood at 6:45 pace. Static stretch after run; core and arms at the LifeTime. Foam roll before bed for ten minutes.
Tuesday: Four miles around LifeTime gym loop at 6:30-6:40 pace. Static and glute stretch after run; core workout. Spent the day at Beaver Dam.
Wednesday: 4.5 miles total during workout day: 0.75 mile warm-up, active stretch, one mile at 4:58, 0.75 miles at 3:42, half mile at 2:24, and a 400 at 68 seconds (full workout on the track with the team). Felt a little sick near the end of the workout. 1.25 mile cool-down with static stretch. Ice bath and 20 minutes of foam rolling before bed.
Thursday: Three miles at Loyola in the mid-afternoon at 7:00 pace (ran the last mile barefoot on the infield of the Loyola track). Short static stretch after run. Core and leg workout, short foam roll and glute stretch at LifeTime. Epsom salt bath and long foam roll before bed.
Friday: Nine miles around 6:45 pace with increasing incline on treadmill at LifeTime around 9:00 p.m. (heavy rain outside). Static stretch right after run, along with core and arm drills. 15-20 minutes of foam rolling after workout. Spent the rest of the night rehydrating with antioxidants and chocolate milk for recovery.
Saturday: 30 minutes of aqua jogging with buoyancy belt, then 20 minutes of swimming. Core at home; ten minutes of foam rolling at night.
Sunday: 4.5 mile run in the morning with static stretch. Some swimming laps throughout the day. Foam roll in the afternoon with elastic band drills.
Total mileage: 35 miles
