Week 4: August 14 - August 20
Photo by Adrian Hood, Sr.
Monday: Five x mile repeats: 4:59, 5:13, 5:22, 5:11, 4:59. Three miles of warm-up and cooldown plus active and static. Core and legs at the gym. Ice bath and foam roll later. Eight total miles for the day.
Tuesday: 8.5 miles at NCR Trail in pouring rain with long active stretch. Core later, Epsom salt bath and foam roll afterwards and before bed.
Wednesday: Four mile tempo at NCR Trail - 23:44. One mile warm-up with active and 2.5 mile cooldown with static. Arm drills at home, foam roll before bed. 7.5 total miles for the day.
Thursday: XC retreat at Cromwell Valley Park. Five miles on trails with a two mile cooldown/scavenger hunt (seven total miles). Stretch at night and foam roll. Did some weeding and shoveling with the team for some strength work.
Friday: Two x two mile on the cross country course: 10:52, 11:13. One mile on the track: 5:11. Goal was race pace on a very humid day. 1.5 mile warm-up with active and two mile cooldown with static. Iced legs later with foam roll. 8.5 total miles.
Saturday: Day off from working out, spent day at Hershey.
Sunday: Six miles with the team at Loch Raven Reservoir, static after run. Roll later with stick.
Total mileage: 45.5 miles
