Weekly Recap

Another nice week. No pain, no complaints! Thank God!

I upped the mileage a little bit from last week and feel really good. I even had a couple of hard CrossFit workouts in there, along with a couple of days of quality running. I'm more sore from the CrossFit than the running, and I think I'll be sticking to upper body strengthening for a while. My legs are going to be working harder in the upcoming weeks.

Here's the recap:
Mon: 20:00 warm up, 4 x :20 striders, 5 x 3:00 at 5K effort with 3:00 jogging recoveries, 15:00 cool down.
Tue: 30:00 easy; CrossFit WOD of Sumo deadlifts, dips, sit ups; ancillary exercises for feet & ankles
Wed: 60:00 easy; stretch
Thu: 20:00 warm up, 4 x :15 striders, 4 x 1:00 tempo hill repeats on treadmill w/ 3:30 walking recoveries, 17:00 cool down
Fri: 40:00 easy; CrossFit WOD of Tabata Something Else which was 16:00 of torture (pull ups, push ups, sit ups, squats); ancillary exercises for feet & ankles
Sat: 70:00 long run easy pace; Yoga in PM
Sun: 50:00 easy; ancillary exercises for feet & ankles (upper body still very sore from Friday's CF).

Total Miles: 42.6

Today's run was for Elizabeth DiNunzio who was struck and killed by a car while out on a run last week. She was training for today's Pittsburgh Marathon. She was only 22. Rest in Peace, Elizabeth. God bless.