ELEVEN 27 - TWELVE 3 (27.9)

This year I have made All-American 7 time at distances of 5k (3), 8k, (1) 10k (1), and half marathon (2). I think this validates my training and racing strategies.

Sunday 27

Haw Ridge play day. It wasn't my best effort, but it was fun. I did more hiking than I was doing this summer for this loop. 12:28 pace.

Monday 28

1. C2 4:41 
2. Elliptical 5' .44 
3. Bench 135/5, 145/4, 155/3 
4. Hanging leg lifts bw/8 x 2 
5. Calf press 140/12 x 3 
6. Press 65/5, 85/4, 105/2 
7. Clean 105/2 x 3

Fifteen minutes of yoga before bed. 

Tuesday 29

Morning flow. Foot Rx.
Lunch run. LMLS. Pull-ups 5. 4 miles with 4 x 30 second strides. SAM. Pull-ups 5.
Yoga with Joan.

Wednesday 30

Morning flow. Foot Rx. 

Recovery / rest day.

Thursday 1

Morning flow. Foot Rx. Hip opening Rx. 

Lunch run. LMLS. Push-ups 2x10. Pull-ups 2x6. SAM.

Friday 2

Hill repeats. LMLS. 1 up. 4 x 200m hill repeats. 1 down. SAM
Gym session.

1. Squats 115/3, 135/3, 155/3
2. Push-ups 2 x 8
3. Press 85/3, 95/3, 105/3
4. Deadlift 135/2 x 2
5. Pull-ups 7

Saturday 3

Long run. LMLS. 8 miles.