Quad Rock training week four
The numbers went up in week four.
13 hours, 23 minutes all training
30.2 miles running
4,108 ft D+ running
More important is that I got in my power-building workouts. A big session of back squats and single-leg step-downs, among other exercises, at the gym on Tuesday after seeing my physical therapist. A session of hill sprints on Thursday after an easy run with a friend at Pineridge Open Space.
Saturday I went on another Quad Rock training run with a big crowd on an extraordinarily warm day. I'm glad I wore shorts and brought a third bottle of water. There were some icy spots early, but they'd melted on the return leg. I paid the price for going out too fast with some cramping at the finish, and struggled with knee stiffness, but mostly had a great morning.
Today, Sunday, I did an extended foam rolling, mobility, and core strength session while watching Liverpool lose to Manchester City in a chaotic finish. That initial goal by Szoboszlai was so good, I thought we were going to ride that to the finish. Nope. In the afternoon, after some gardening, I was loose enough to go for an easy run at Pineridge.
My long range plan has me switching from hill sprints to longer intervals next week. I think I'll smear this a little, with one session of hill sprints, and just one session of running intervals.