Tuesday – 5.5 mile easy run – slow start, felt semi-decent towards the end. Also 20 minute lower body strength and some stretching.
Wednesday – 1.4 mile morning walk, 4 mile afternoon “Up & Overs” run. Couldn’t hit the required paces and experienced more glute pain than hamstring pain in this run.
Thursday – 1.2 mile morning walk with some afternoon strength work and stretching. No running today.
Friday – 1 mile morning walk, 8 mile afternoon ride. Skipped today’s run as the plan calls for 12 miles tomorrow.
Saturday – Used the Tidewater Strider Distance Series 20K as a venue to follow the prescribed 12 mile Race Practice Long Run from Runna – 3 miles at conversational pace, 2.5 miles at 7:25/mile, 6 miles at 7:10/mile, 0.5 mile at conversational pace. It wasn’t a pain-free run, but I did manage to hit all the required paces.
Sunday – Rest day from running after yesterday’s effort. Morning 8 mile power zone ride and 5 minute cooldown ride, with some afternoon strength, stretching and core work to round off the week.
Maybe a bit of progress this week, although still trying to find the balance between running enough to improve fitness, and resting enough to allow for a full recovery. 7 weeks to race day – it’s going to be a real challenge to get ready in time.