Monday, August 1 (11 days to go)

Workout: segmented tempo, off-track [2km, 1km, 1km]

My coach Mike, Shannon and I all met out at Lillie Park in Ann Arbor for a bit of tempo work this morning. We're still feeling Friday's 6x150m workout in our legs so the tempo was a good way to lead into tomorrow's track session. Low intensity, soft-surface trails, light volume- perfect for continuing recovery while getting some work in.

Lifting: Bit of a grind today in the gym. I was tired. Lifting has never been my favourite part of training but when you're coached by an expert it's easy to buy in. I'm incredibly fortunate that Bo Sandoval took me on this year and under his guidance I've become stronger and more resilient than ever. In the past year I've had zero injuries, and zero missed training days. This is the first year in my career I've ever been able to continue lifting so far into the summer without compromising my running. Quite the opposite actually!

Massage: Bumped up my massage schedule to twice weekly through the championship part of racing season. Keeping this body running smoothly (literally!) is worth every penny. 

RDL under Bo's supervision

RDL under Bo's supervision

Mike's favourite off-track training surface: crushed gravel trails

Mike's favourite off-track training surface: crushed gravel trails