Brief jog and some plyos
20 minute time trial - Cover max distance
Terrain: CC/Ensworth trail, mostly flat/moderately technical + some asphalt
Distance: 3.09 miles
Cool down jog
Post TT work: A few sets of the following
Pistols - 5L/5R
Weighted calf raises - 2x25 w/ 40#
Ankle rotations - 25 clock/counter, L/R
Side bridges
Ankle mobility drill against wall
- Notes: Slightly disappointed in the run as I felt amazing today and thought I was on track to PR...I have trouble really pushing the pace when I am running alone. The trail was slightly more technical than my previous 20 min TT, however. One positive notes is that I worked hard on my form and my hamstrings felt noticeably more fatigued by the end than they have in a long time, so hopefully I was pulling better with them. Continuing to work on pistol, calf, ankle, and IT strength after each time trial, as these are the big areas that I feel are most affected by long runs and need strengthening.
- Nutrition: Pretty good. Didn't have a big lunch and grabbed some blueberries and nuts about 2 hours before the run. The slightly empty stomach made the run feel amazing...still had the energy but felt fast.
- Body: Still have some residual soreness in hamstrings and glutes.
- General: Tomorrow is the big beatdown...taking my first crack at "Chelsea".
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