Sunday: Off after Rockville Rotary Twilight 8K at 8:45 p.m. Saturday
Monday: Swim in ocean at Dewey Beach—about 30 minutes straight in the morning, then for another 15 minutes in afternoon. Distance uncertain. Arms happily sore by the end of the day.
Tuesday: 9.35 miles—a post-surgery distance PR, and the first long run I’ve completed without crapping out in the last few miles. Done mid-week to allow for stress-free attendance at concerts and barbecues this weekend.
Wednesday: Swim 3,000 meters: 2,000 free, 10X100 IM order
Thursday: Trail run through Rock Creek Park. 4 miles at 9-minute-mile pace.
Friday: Swim 3,000 meters
Saturday/Sunday: Plans call for swimming and lifting.