Workouts week of 8.19
8.20
Run / Upper
AM: Run
9 miles (6 miles tempo)
PM: Upper
Dips/Pull ups 4x10
DB Bench Press 4x8
Row 4x8
Cable row 3x10
Cable flies 3x10
8.21 Run
5 miles recovery pace
8.22 Run
10 miles any pace
8.23 Upper / Run
AM: Upper
Dips/Pull ups 4x10
Incline Bench Press 7x8,8,8,6,6,6,8
Row 7x8
Cable row 3x10
Cable flies 3x10
Back ext superset side raises 3x10
PM: Run
5 miles recovery pace
8.25 Long Run
16 miles with 10 at marathon pace