Monday: 1 hr body weight strength session. 400 crunches/side, 2:45 plank, 105/95 adductor/abductor leg lifts on side, 30 pushups difficult, 2x65 single-leg quad dips, 100 lower leg extensors, 40 and 30 plank dumbell rows with 8lber, 4-way hip elastic band exercises, 45 Russian twist with 6lb med ball, 35 supermans, arm resitance band pulls.
Tuesday: 4 mi of Intervals at 1 degree of treadmill. 1 mi warmup in 8:08, 4x[1/2 mi @ 9mph (3:20), 1/2 mi @ 7.5mph (2:00). Wanted to get ready for the weekend's 5k.
Wednesday: 4 mi of Hills. 1 mi @ 3 degrees in 8:20, 1 mi @ 5 degrees in 8:20, 1/2 mi in 4:10 @ 7 degrees, 1/4 mi @ 2:05 @ 1 degree, 1/4 mi in 2:05 @ 3 degrees, 1 mi in 8:15 @ 5 degrees. Decided to try to build up hill strength for the 5k, which was na XC race. Not super hard, and pushed it about 85% effort.
Two days rest.
(Photo credit: Milliken)
I always look forward to the XC races on Milliken's campus, because it's a rare chance to race in spikes. It had been raining overnight and into the morning, but right before race start, the rain stopped. The ground wasn't muddy, thankfully.
Mile 1 is always a little bit crowded compared to road race starts, but you can still get around alright. I still felt good at mile 2 (last time, I was already in pain by then). I started getting tired in mile 2.5, though. I had a good-effort finish, keeling over at the end, though. Result: 21:32, 6:57/mi ave. Not a PR, bubt happy with the effort, and got 3rd, 30s behind 1st and 2nd. The hard training week might've affected me some, but I'll be all the stronger for next week's trail run!
(Photo credit: Miliken)