Mon. 1:16 run after yoga (quad soreness shows up)
Tues. massage + upper body weights + 30 min. swim
Wed. easy hour run
Th. easy 45 min. run
Sat. Mt. Tammany 10 @ Delaware Water Gap on rugged single-track--31.56 m in 10:16:48 (19:32 per mile) with about 9,600' of total elevation gain (8 loops).
Overview: Quad soreness unexpectedly showed up on my Monday run after yoga session, my first yoga class in a while. Guess the combo of speed, tempo, pavement running, and hilly trail run last few days in Mexico City was the culprit. Spent rest of week loosening up, and got a timely massage Tuesday which helped out with that. Skipped speed and any lower body sessions to rest up for Mt. Tammany. The race went well (separate report coming).
Week by the numbers....
Yoga/stretching/massage: 1 Vinyasa class, stretching most weekdays and Sunday, one deep-tissue massage.
Strength: One upper-body
Total time running: 13:15
Three-week moving ave.= 9:58