This week included our longest run – 17 miles! – since the Richmond Marathon last November. We made the 17-miler harder than it needed to be by incorporating a 10K race (at a very fast pace!) and then driving to the W&OD trail to do the last 10.8 miles. It was actually great for training because we ran on very tired legs from exerting ourselves during the Dulles 10K race.
Monday – P90X YogaX
Tuesday – 3 mile jog & P90X Legs (plan called for 10:24 pace)
Wednesday – REST (plan called for 8.5 mile run fast)
I was not feeling in great shape (hemorrhoid, apparently common in runners and bikers) so went to the doctor and took a couple of days just to rest up for the long weekend run.
Thursday – REST
Friday – P90X YogaX
Saturday – 17 mile run in two segments: Dulles 10K race and 10.8 miles on the W&OD Trail afterwards (plan called for 5.5 miles fast pace 8:09-7:43 and 11.5 comfortable pace 9:30-8:37)
Sunday – REST (lots of foam rolling)