The upcoming training is designed to sharpen

The upcoming training is designed to sharpen, bringing me to an even higher level of fitness before I step to the starting line on Sept 8

Monday, August 20 – 90 minutes of easy cycling, followed by ham and glute stretching

Tuesday, August 21 – Whole Body Strength Session in the morning followed by SWU and then 4 x 4min with 3min jog recoveries after the first three intervals, a 2-mile CD and then gentle stretching of hams and glutes at the end in the evening.

Wednesday, August 22 – 7 miles of very easy running, followed by gentle, thorough stretching of hams and glutes

Thursday, August 23 – SWU and then 3 X 1 mile in 5:20 each (11.2-11.3 mph), with 4-minute jog recoveries after the first two work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.

Friday, August 24 – Rest Day

Saturday, August 25 – SWU and then 3 X 10min with 2-minute jog recoveries after the first three work intervals, a 2-mile CD, and then gentle stretching of hams and glutes at the end.

Sunday, August 26 – Two hours of easy biking, followed by ham and glute stretching (using sports-drink pattern during ride)
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Monday, August 27 - 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 6 miles easily, followed by stretching of glutes and hams (8). Later in the day, cycle easily for 45 minutes.

Tuesday, August 28 - vVO2max Session: SWU and then 4 X 4min, with 3min jog recoveries and a 2-mile CD at the end, followed by stretching of glutes and hams.

Wednesday, August 29 – 6 miles of easy running, followed by gentle, thorough stretching of hams and glutes.

Thursday, August 30 – SWU and then 10 x 2min with 1min recovery and a 3-mile CD, followed by stretching of hams and glutes.

Friday, August 31 – Rest Day

The rest of the training (between Aug 31 and Sept 8) will consist of small doses of race-pace effort (to enhance economy, confidence, and "feel"), along with moderate inputs of high-quality running and strengthening.

Passport arrived today, that was close:-)
Jack
PS We will have Jon doing burpees soon:-)