Monday, July 28, 2014

Training log - Week ending 7/27/2014

This week was 66 miles of running and 6000 yards of swimming  -- training log is here.  

A bit of a departure from the norm this week - the normal Tuesday workout was cancelled because most of my teammates were racing a track mile on Wednesday.  I'm not racing miles this summer because I feel they're too risky for me - I'm still close enough to my long period of injury to need to be careful.  (and when I mentioned the possibility of racing a mile to my PT, he gave me a raised eyebrow that confirmed I was right in skipping it....)

So...that left me with a gap - what to do?  

The answer ended up being fun and (I hope) productive.  I've felt myself straining and tensing up a bit in workouts recently, so I took advantage of a relatively clear track and did a random selection of 400s, 600s, and 800s.  With all of these, I focused primarily on staying relaxed while running fast, rather than pushing the workout hard or hitting a specific split.  Also focused on my form, how I was breathing, was I clenching my hands or hunching my shoulders, etc.   Think extended stride, rather than workout.

During my recovery between intervals (which was often a bit longer than I'd take during a "normal" workout), I would do some drills to nail in form.

It was definitely different, and I think very helpful.  I ended up running about 4.5 miles worth of fast stuff, which is a lot.  On the other hand, the "fast" was a second or two per lap slower than I'd normally run, and I also took extra recovery, so it ended up not taking any more out of me than a traditional workout. 

This type of workout probably didn't do much for my fitness, but it allowed me to work on some other stuff.  I'm really happy I did it.

Other than that, more of the same.  We had cool weather on Friday, so I opted for a 5 mile tempo.  (fun fact derived from browsing back in my training log - the last time I had run a 5 mile tempo was November 2, 2012....).  I didn't feel great during the tempo, and it had some tough patches mentally, but my coach pointed out afterwards that I was right where I should be pace wise.  So yay.  And I was happy to get it under my belt.  For one thing, I know that nothing gets me in shape like longer tempos - short fast anaerobic stuff fries me, while stuff at the middle to top end of my aerobic range does awesome things.  For that reason, I love long tempos.

But I also despise and dread them, because continuous track tempos are always the toughest workouts for me, mentally.    Intervals I only have to concentrate for 6 minutes or less, and then I can recharge; long runs are just fun, with changes of scenery and terrain, and gels to consume.  On the track, the continual running in circles for 25-35 minutes starts to drive me a bit (more) insane and I have to visualize cruising on the towpath or MV trail to get through them.  It's not the pain (tempos should never hurt) but the tedium that drives me bonkers.  I was happy that the old mental tricks still worked against the long track tempo bugaboo.
Dailies

Monday:   Yoga in the morning, foam rolling at night.

Tuesday:  In the morning, 11 miles, including a workout that included about 4.5 miles of mixed 400s, 600s, and 800s, run "fast but relaxed."  800s run in 3:04-3:06, 600s run in 2:14-2:18, and 400s run in 91-92 (except the last, which I ran "hard" in 83 to see how my relaxed form translated).  Followed with 800 yards easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 5 miles very easy (8:51 pace), followed by a yoga class.  Later another 7.5 miles aerobic (8:32) and 1500 yards easy swimming.  Foam rolling at night.

Thursday:   In the morning, yoga followed by 6.5 miles easy (8:21).  Foam rolling at night.

Friday:  11 miles, including an 8K tempo on the track in 33:39 (6:43/6:45/6:44/6:45/6:42).  Followed with injury prevention work and 1500 yards easy swimming.   Foam rolling in the afternoon.

Saturday:   12 miles very easy (8:46); later did some upper body and injury prevention work, and 1000 yards easy swimming.  Foam rolling in afternoon.

Sunday:   14-ish miles (we did 3 loops of Burke Lake, which is supposedly 4.7 miles per loop).  Kept this easy for the most part, though I ended up picking it up slightly to an aerobic effort (I'm guesstimating around 7:30 pace - Garmin was useless) for the last 2-3 miles.

Followed with yoga and then 1200 yards swimming (felt really good - the 200 tacked on the end was to bring me to an even number of yards for the week - 'cuz that's how I neurotically roll).  Sports massage in the afternoon.

Monday, July 21, 2014

Training log - Week ending 7/20/14

This week was 65 miles of running and 6000 yards of swimming  -- training log is here.  

Tough, but better than last week.   I'm now very certain that the Nifedipine was the cause of my lead legs last week and the week before.  It's been hot and humid this week as well, but I still feel so much better.  Like close to my old self.  My asthma has still been acting up some, which is frustrating - there's been some allergen in the air that has been giving me a splitting headache when I go outside and red rimmed stinging eyes - I think that's the cause.

Friday's tempo, despite the cool temps was a bit of a struggle - my breathing got tough and I needed the help of my teammates to get through it (some day I'll pay it back, guys).  I ended up running myself into the ground on Friday in order to finish the workout.  I'm not normally a fan of doing that, but I also know that there's a mental component to my asthma - when I feel my chest tightening up, I panic and start to stiffen and think about dropping out, which just perpetuates the whole cycle and worsens the issue.  For that reason, as long as I wasn't going to collapse, I needed to finish the workout, just focusing on relaxing, restoring my breathing, and continuing to run.

Which I did.  With the help of friends.

Over the weekend, I changed up my allergy and asthma meds - apparently Zyrtex+Zantac, of all things, is working better for whatever is out there right now than the Allegra I usually take.  And we switched my long lasting asthma inhaler to Foradil, which worked fantastically on Sunday (once I figured out how to use it - it's not a simple inhaler like the other drugs, and the instructions for taking it are a bit complicated.).  It was nice to have a good run on Sunday along the towpath to finish out the week.


Dailies

Monday:   Rest day.  I was horribly drained from yesterday's long run, so I just focused on recovery.   Just some foam rolling at night.

Tuesday:  In the morning, 12 miles, including a workout of 6 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work and 1000 yards easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 6 miles very easy (8:54 pace), followed by a yoga class.  Later another 5.5 miles very easy (8:32) and 1500 yards easy swimming.  Foam rolling at night.

Thursday:   In the morning, 6.5 miles easy (8:42), followed by yoga and then a bit of upper body and injury prevention work.  Foam rolling at night.

Friday:  10 miles, including a cruise interval workout of 1600, 3200, 1600 (6:26, 12:39 (6:22/6:17), and then 6:19).  Followed with injury prevention work and 1500 yards easy swimming.   Foam rolling in the afternoon.

Saturday:   11 miles aerobic (8:13); later did some upper body and injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles as a gentle progression from very easy to aerobic (split as 8:33 for first 3.5, next 7 at 7:59, last 3.5 at 7:24).   Followed with 2000 yards swimming.  Yin yoga class (just stretching) and some injury prevention work and foam rolling in the afternoon.

Monday, July 14, 2014

Training log - Week ending 7/13/2014

This week was 62 miles of running and 4000 yards of swimming  -- training log is here.  

This was a bit of a tough week.  I'd been feeling run down and fatigued for the past few days, but I stuggled on Tuesday's hill workout.  My legs felt very heavy, and I was wheezing.  Eventually, I got  kicked out* of the workout by my teammates- a first.

(and by kicked out, I mean that when, after struggling up a hill, I gasped something about perhaps taking a few seconds to catch my breath, my teammates emphatically supported me and convinced me to drop.  I have awesome teammates.)

There's many possible explanations for this, including the simplest (but oh so hard for us over-analytical types to accept) -  it might just have been a bad workout.  They happen. 

But the same time there was a potential suspect.  About 10 days ago I had doubled my dose of the drug I take for my Raynauds, Nifedipine.  It's a calcium channel blocker that's very well tolerated by athletes, including a lot of runners, and so I hadn't been anticipating any issues with the increased dose (I've been doing really well on the lower dose - we just increased because I was still having a few Raynauds attacks).

However, there did seem to be a correlation between my increased dose and my dead legs and strained breathing - it was really within the past week or so that I had just been dragging a bit more each day - which matched the time I'd been on the increased dose.  So, I contacted my doctor, and we dropped the dose back down to see what that did.  In the days since, I've been feeling a bit better each day.   Placebo effect?  Who knows.  In the end, doesn't matter that much - I just care about the end result.

I also got my ferritin checked again this week - I check it pretty regularly, both when I'm running well and when I'm not.  And yup, it was down again.  So, back on the iron supplements.  When I was googling Nifedipine, I noted that it's now being researched as a possible treatment for iron overload in humans - it has been shown to cause iron loss in small animals.  So maybe a connection between the increased dose and the drop in my iron.  Or not. Who knows.

But good news is that I've been feeling better.  I did crash and burn during Sunday's long run, but  that had nothing to do with anything other than the fact that it was pretty hot out there.  And both the bad workouts and the good ones are pebbles in the bucket of one's fitness.

And even on the humidest or lead-leg-iest of days, it's damn good to be out there.


Dailies

Monday:   In the morning, 1500 yards of easy swimming and a yoga class, also did some quick injury prevention work and upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 9.5 miles, including a workout of 5 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work.  Foam rolling at night.

Wednesday:  In the morning, 5.5 miles very easy (8:44 pace), followed by  a yoga class.  Later another 6.5 miles very easy (8:30).  Massage at night.

Thursday:   In the morning, 6.5 miles easy (8:39), followed by yoga and then a bit of upper body and injury prevention work.  Foam rolling at night.

Friday:  10.5 miles, including a cruise interval workout of 1600, 3200, 1600 (6:27, 12:52 (6:27/6:25), and then 6:12).  Followed with injury prevention work and 1500 yards easy swimming.   Foam rolling in the afternoon.

Saturday:   10 miles aerobic (8:14); later did some upper body and injury prevention work, plus swam 1000 very easy yards to cool off.  Foam rolling in afternoon.

Sunday:   14 miles.  Can't really call it progression - though I started in the 9:00s and ended at about 7:30 pace, I had to take several breaks to catch my breath.  File this one under got it done.  Followed with a yoga class.  Foam rolling in the evening

Monday, July 7, 2014

Training log - Week ending 7/6/2014

This week was 44 miles of running and 7000 yards of swimming  -- training log is here.  

Cutback week, with a race sandwiched in there.   Race was annoying - I was sluggish, and my legs just had no spark.  But, at least I was out there.  And as I keep reminding myself, I don't want to be superfit right now.  I'll settle for healthy, consistent, conservative, and set up to get fit in the fall.  

And hey, at least I was out there.  Better than swimming with a pull buoy.  Hips were definitely a bit achy during the race (had a long downhill stretch after), but recovered well after.

No training report for this week would be complete without a fireworks video.  Enjoy.

video
(always strange to be sitting in crowds on the same hill we use for hill repeats)
Dailies

Monday:   In the morning, 1500 yards of easy swimming and a yoga class.  Foam rolling at night.

Tuesday:  In the morning, 10 miles, including a workout of 6 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work and 1250 yards of easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 8 miles very easy (8:53 pace), and then some injury prevention work.  Massage at night.

Thursday:   In the morning, some injury prevention work and 1750 yards of easy swimming.  Foam rolling at night.

Friday:  3 miles warm-up, then 5K race in 20:24.  Swam 1500 yards easy in the afternoon, plus some foam rolling in the afternoon.  Fireworks at night. 

Saturday:   6 miles easy midday (8:34), plus some upper body/injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles moderate (8:05), followed with a yoga class.  Later did some injury prevention work and a very easy 1000 yards in the pool.  Foam rolling in the evening

Friday, July 4, 2014

Race report: Firecracker 5k, July 4, 2014

I ran the Firecracker 5K in Reston, Virgina, finishing in a time of 20:24.

I'm actually happy with a lot of things about this race, despite the time.  I ran this race simply because I needed to get out there.  My racing history since July of last year has been:

1) a 5K (actually long) in March of this year.
2) the first two miles of Cherry Blossom in April, before dropping out.

So yeah, it's been a while.  And it felt like it.  I'm rusty enough that I didn't remember at first that a race start at 8 meant that I needed to have my warm-up done at least a few minutes before 8, to give me time to line up.  But I remembered in time, and was fully warmed up when I started.

I ran this race about 2 years ago, and I remembered the course from then.  A bit uphill at the start, then a long gentle downhill. But the last half mile or so was a definite uphill that could really kill if you were already in oxygen debt.  Remembering this, I decided to go out conservatively, and then up the effort at halfway.  Especially since it was a bit humid, which I know can come back to bite one at the end of a race if you've gone out too fast.

It was a good plan.  And I followed it for the first mile.  I was uncomfortable, but in a controlled way, if that makes sense. However, when I decided to pick up the pace for the second half, I just didn't have anything there - my legs felt like lead.  I gave it what I could, and finished very mentally strong - I just wish I'd had more energy/power to match.

Oh well.  My primary purpose was to use this as a rust buster, and that succeeded.  This was probably one of the more painful 5Ks that I've done - by mile two I was hurting like hell, and painful races get even harder when you know you're running far slower than you had hoped (this is my slowest 5K in 3 years or so, and a full minute slower than I ran this race in 2012).  But, kept going anyway, gave it what I had on the final stretch, and sandblasted the crud off of my racing heart.  And I feel good about that.  Really good about that.  This race needed to happen.

Best part was, even as I was hating life in the last mile, and knew I was having a lousy race, there was still a little voice inside of me saying "wow - it's great to be here :)"  Long periods of injury give perspective.

Splits were (mile markers way off): 7:14 for first 1.12 miles, 5:49 for next .92 miles, and 7:21 for last 1.15 miles.  And yes, I know that adds to 3.19 miles, but there's no possible way this course was long - Garmin just was giving some error today, due to the tall buildings.

Other notes:

-We had a few remnants of Hurricane Arthur sprinkling on us during the warm-up, but no rain for race time.  It was a bit humid, but not horrible for a July race in the DC area.
-One puff of Dulera (asthma inhaler) in the morning.
-HR monitor shows that my HR peaked at 199 on the homestretch of this race.  That's my max HR, and a number I haven't seen in a long time.  As I wrote above, this one hurt pretty bad, time notwithstanding.  I was trying pretty hard; legs just didn't have any oomph.
-Got to this race at 6:45, which proved to be the perfect time to find a good parking space.
-I am now extremely motivated to train (not that I wasn't before).  Just got to avoid the temptation to address my anger by making classic training errors (i.e. running workouts too fast, easy days too hard).  I'll get there, and I'll get there quicker if I'm patient now.

Monday, June 30, 2014

Training log - Week ending 6/29/2014

This week was 63 miles of running and 7000 yards of swimming  -- training log is here.  

More of the same - just trying to accumulate more weeks of decent mileage and healthy running. I had a little bit of a blip this week when I rolled my right ankle (that's the bad one) halfway through Tuesday's hills.  The ankle didn't hurt, so I kept going with the workout, but by Wednesday I noted that my peroneal muscle on the outside of my leg was tight, and my outer ankle was very sore to the touch.  No pain while running, but the tightness and tenderness to the touch was concerning.

Got it dry needled on Wednesday, which helped some, but the ankle was still tender to the touch on Friday.  I debated whether to do the workout on Friday - it was frankly very hard to convince myself to skip the workout when nothing hurt while running.

 But....I've learned something through the years.  For myself,  injuries that pop up after workouts are frequently foreshadowed by a combination of a) something being really tender to the touch and b) me feeling very frazzled from stuff outside of running (i.e. life stress or a very heavy work week).   

When you look at training load (and optimizing your balance of stress and recovery), you have to consider not just running stress, but life stress.  Many of my worst injuries have been associated with  periods where my job was in overdrive, and I've heard the same from others.  When life is stressful, you don't recover and heal as well as you should, and minor tweaks are more likely to blow.

This week, work had been really stressful. It was a hard call, but I decided that I had two red flags here (feeling frazzled and the sore-to-the-touch ankle), and I'd feel really stupid if I ignored them and ended up injured after Friday's tempo.  Especially when my whole goal for this summer is not to get super fit, but just to stay healthy and build a solid base.  So, I sat out the workout (knowing that I could be helpful by timing my teammates and cheering them on made it a bit easier), opting for easy running and then some hard swimming to get my heart rate up.

Was it the right decision?  No way to know for certain, but I had good runs on Saturday and Sunday, and the tenderness of the ankle is just about gone.  Much preferable to another weekly report that starts off "yup, I'm injured.  Again."

Dailies

Monday:   In the morning, 2000 yards of easy swimming and a yoga class, also did some quick injury prevention work and upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 10.5 miles, including a workout of 7 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work and 1500 yards of easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 5 miles very easy (9:03 pace), a yoga class,and then another 5.5 mile very easy (8:43).  Later swam 1000 yards easy.  Dry needling in the afternoon.  Foam rolling at night.

Thursday:   In the morning, 3 miles very easy (8:43) to yoga, and then 3 miles back home (8:34) plus a bit of upper body/injury prevention work .  Foam rolling at night.

Friday:  3.5 miles very easy (9:24), then timed my team's workout, followed by another 6.5 very easy (8:42).   Followed with 1900 yards of swimming, including a swimming workout of descending 8x100 on 2:00 (splits were: 1:43.50, 1:44.22, 1:43.14, 1:43.81, 1:42.17, 1:40.45, 1:38,84, 1:37.24) followed by 8x50 on 1:00 (splits were: 50.31, 49.42, 49.60, 49.37, 49.34, 49.52, 49.37, 49.47).    Foam rolling in the afternoon.

Saturday:   11 miles easy (8:18); later did some upper body and injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles progression (7:39 pace average, split as 8:38 for first 1.5 miles, next 7.5 at 7:46, last 5 at 7:12 - yup, was way too fast for the first third of this - I'll have be more disciplined next time).  Followed with a yoga class and a very easy 600 yards in the pool.  Foam rolling in the evening

Monday, June 23, 2014

Training log - Week ending 6/22/2014



This week was 60 miles of running and 7000 yards of swimming  -- training log is here.  

Yay - got to do my first hill workout in a year.  Felt darn good to be back and running with a big pack of friends.  All my hip issues held up fairly well during the workout (knock on wood). 

The workout consists of a nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  The uphill wasn't much of problem, while the downhill stride did seem to bug things a bit - I just held back and did that part carefully, rather than sprinting all out (which I don't think we're supposed to do anyway).

Otherwise, the week was fairly routine, runningwise. My fitness continues to come back, but I need to continue to be cautious with the speed as I build.  The nice thing about the hot and humid weather we're having is that it doesn't exactly encourage crazy fast workouts anyway.  After a fairly careful build, I'm finally at the weekly mileage that I generally hold when I'm not marathon training (well....it used to actually be closer to 65, but I've decided that staying at 60 or a bit lower is just fine).

Outside of running, the week was full of highs and lows.  Pluses were that my sig other and I finally found a contractor to do our house renovation (the interviewing process has taken months - there's a lot of frogs out there, and the few princes are generally booked and can't take on new work). 

I also got my bone density checked again, and yay - my spine improved enough from last year that I'm now back in the osteopenia category (though just barely) as opposed to the osteoporosis category.  Woo.


At the same time, I had my first mammogram, or as I like to call it:

 boobsquishing.  

For all the hype about it being horrible, it really wasn't bad.  More ergonomically challenging than anything - like holding yoga's cowface pose while pressing your face and torso into a wall, and holding your breath.  While your breasts are in a boobsquishing machine.  

Awkward, but not painful.  However, I can see that if you were nervous and got tense, then it might hurt more as you pulled away and futilely resisted the massive menace that is the boobsquishing machine.  

For myself, the worst part of the entire process was the overwhelming PINK EVERYWHERE.  The waiting room was decorated by the hybrid clone of Laura Ashley and Susan Komen.

Anyhoo, boobs were squished effectively, and I got a nice report of "you have no breast cancer that we can see, and Virginia law requires us to tell you that you have dense breasts and we might not be able to see stuff anyway."  Interesting intersection of law and medicine.

In bad news, I learned that a coworker that I had worked closely with in the past (and really liked) had passed away suddenly.  His loss was shocking, and I was also sad to learn that his beloved dogs (David and I got along really well because we both love animals) had been sent to a shelter because there was no one that could take them in.

Mental note to myself and others - not a bad idea to have someone designated to take care of your critters if you pass away.

 
Dailies

Monday:   In the morning, a yoga class, also did some quick injury prevention work and upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 11.5 miles, including a workout of 6 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work and 1500 yards of easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 9 miles very easy (8:53 pace) and a yoga class.  Later swam 1500 yards easy.  Foam rolling at night.

Thursday:   In the morning, 4 miles very easy (8:45) to yoga, and then 4 miles back home (8:44) plus a bit of upper body/injury prevention work .  Foam rolling at night.

Friday:  11.5 miles, including a tempo cruise intervals workout of 1600, 3200, 1600 (splits were 6:27, 12:54 (6:30/6:24), and 6:09)Followed with 1500 yards of swimming, and some injury prevention work.    Foam rolling in the afternoon.

Saturday:   6 miles very easy (8:38) then 2000 yards of easy swimming and some upper body and injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles progression (7:56 pace average, split as 8:57 for first 2 miles, next 6 at 8:06, next 3 at 7:42, final 3 at 7:08).  Followed with some injury prevention work, a yoga class and then a very easy 500 yards in the pool.  Foam rolling in the afternoon

Monday, June 16, 2014

Training log - Week ending 6/15/14

This week was 50 miles of running and 10,000 yards of swimming  -- training log is here.  

This week was a slight cutback week, at the recommendation of my PT.  I saw him on Monday for a status update (plus some dry needling), and we were both happy with where I was.  He did have one caution for me.   Though I was feeling pretty confident after a few weeks of consistent albeit conservative training under my belt, he thought I was only at the halfway point.  Basically, I've been out for so long that I really need to have racked up about 10-12 weeks without a major setback before he'll be comfortable that I'm out of the woods.  

And to that point, since I had had several good weeks, he thought it made sense for me to take a week where I cut back on the pounding a bit instead of continuing to ramp up.  I didn't need to skip workouts, and I could still race if I wanted to (though I decided I didn't feel like it).  Just cut back my overall mileage and the duration of the long run for a week or so while increasing the cross training as a way to give my still healing tissues an extra chance to recover.

So that's what I tried to do, though looking at my total mileage for the week, I could have done a better job. *insert whistling icon here*.  On Sunday, instead of doing a progressive long run I did an easy 10, followed by a swimming workout.  Wednesday's normally a running day for me, but I decided to just swim that day instead (the facts that I had to be up in MD near a pool anyway and it was raining also factored into this choice).

I was supposed to do my first hill workout of the summer with my team on Tuesday (and my PT was actually very happy about this - he thought the uphill running would be good for me, as long as I focused on good form rather than speed and was careful on the downhills).  But, my hammy ended up being a bit tight from Monday's dry needling, so I reluctantly decided to skip it.  It's really funny how, even after all the injuries I've had the past year, it still takes a LOT of willpower (and a supportive teammate) to skip a workout when things don't feel right.

Dailies

Monday:   In the morning, 1500 yards of easy swimming and a yoga class.  Dry needling appointment too.

Tuesday:  In the morning, 10.5 miles very easy (8:46 pace).  Followed with 1500 yards of  swimming, and some injury prevention/upper body work.  Foam rolling at night.

Wednesday:  In the morning, 3000 yards of swimming, including a workout of 5x(3x100 on 1:55 base), with 50 kick between each.  Splits for the 100s were all around 1:45/6 ish.  Foam rolling at night.

Thursday:   In the morning, 8 miles very easy (8:45 pace).  Foam rolling at night.

Friday:  10.5 miles, including a tempo workout of 2x3200 with 800 jog between.  Ran both in 13:11 each, the first was split as 6:51/6:20, the second as 6:41/6:30.  Tried to keep these restrained and at true tempo effort, but humidity still caught up to me at the end.  Followed with 1500 yards of swimming, and some injury prevention work.    Foam rolling in the afternoon.

Saturday:   Yoga class and then 6 miles very easy (8:24).  Later did another 4.5 miles very easy (8:14 pace - ridiculous what a difference the drop in humidity made).  Sports massage in afternoon.

Sunday:   10.5 miles easy (8:12 pace), followed by 2500 yards in the pool, including 1600 yards split as 3x200, 2x175, 2x150, 2x125, 100, all with decreasing recovery. Held a consistent 1:48 pace for the intervals. Foam rolling in the afternoon.

Monday, June 9, 2014

Training log - Week ending 6/8/2014



This week was 57 miles of running and 7000 yards of swimming  -- training log is here.  

More training, and it’s nice to be in the swing of things (fingers crossed).  My fitness is returning, in that weird way that is both frustratingly slow and surprisingly quick – anyone who’s come back from a long period of injury knows what I’m talking about :).    During intervals on Tuesday, I ran essentially the same paces I did the week before, but with a difference – last week the effort was too hard; this week the effort was controlled and relaxed.  Yay for progress.

Of course, I then made the na├»ve mistake of trying to hang with my old peeps during tempo on Friday.  That was a mistake.  I was shooting for 4 miles, but as I got towards the 3 mile mark, I realized I was starting to struggle and go anaerobic – not the purpose of tempo.  So I shut it down at 5K, to avoid digging myself into a deeper hole.  And of course, immediately felt guilty for doing so, though I knew it was the right call. Very weird blend of emotions.

I think it’s that tempos on the track serve two functions – they’re a physical workout (running a set period of time at the top end of your aerobic range), and also a mental workout (maintaining focus and concentration and positivity while running what seems like endless laps).  If you're straining mentally, well, that’s fine and good and part of the purpose of the workout, and you need to keep going to practice dealing with it.  If you’re straining physically, then you need to pull the plug, since you’re running too hard for the purpose of the workout.  But, of course pulling the plug means that you've abandoned the mental part of the workout.  The right decision from a physiological standpoint is also not the best choice mentally.

Easy solution to both, though.  Run the tempo smarter next time. :)
 
Dailies

Monday:   In the morning, 2000 yards of easy swimming and a yoga class, also did some quick injury prevention work and upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 10 miles, including an interval workout of 2x1600, 2x800. Splits were 6:17, 6:08, 2:55, 2:54.  Followed with 1000 yards of easy swimming, and some injury prevention work.  Foam rolling at night.

Wednesday:  In the morning, 8.5 miles very easy (8:37 pace) followed by a yoga class.  Later did another 2.5 miles (8:31).  Foam rolling at night.

Thursday:   In the morning, 3.5 miles very easy (8:55) to yoga, and then 1.5 miles back home (9:07) followed by some upper body/injury prevention work at apartment gym.  Foam rolling at night.

Friday:  10 miles, including a tempo workout of 5K in 20:33 (6:40/6:33/6:30/0:50).  Followed with 1500 yards of swimming, and some injury prevention work.    Foam rolling in the afternoon.

Saturday:   7 miles easy (8:22) then ~2000 yards of easy swimming (actually 1900m in a LCM pool) and some upper body and injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles progression (8:04 pace average, split as first 7 at 8:33, next 3.5 at 8:02, last 3.5 at 7:11), followed by a yoga class and then a very easy 500 yards in the pool– a 10 minute swim really felt good after a run that got a bit hot at the end.  Foam rolling in the afternoon

Monday, June 2, 2014

Training log - Week ending 6/1/2014



This week was 53 miles of running and 5000 yards of swimming  -- training log is here.  

Yay.  Another week of relative normalcy.  Intervals, tempo, longish run.  Just like old times.   I even did a continuous track tempo on Friday; in checking my training log, I realized I hadn't done one of those since mid-March.

It feels so good to be back into training, though I’m trying not to get cocky.  I’ve been here before and then blown a tire and gone back to square 1 (or if not square 1, at least square 2.5 or so…).  

Things feel OK right now.  I can’t say I’m totally niggle free, but this may be the best I’ve felt in the last 10 months or so.  Of course, I don't know whether I feel good due to the PRP, the new taping technique for my ankle, my improved posture, my commitment to avoiding deep twists in yoga (too much stress on back), or all of the above.  Or just random chance.  But I'll take it.

The only downside of the past week was the bout of mild food poisoning I contracted during my business trip to NYC.  Thankfully, it didn’t really hit hard until the late evening, after all my obligations were done.  And it wasn’t so bad that it forced me to miss a run in Central Park during a nearly perfect morning the next day.  I’d get REALLY sick of Central Park if I had to run in it every day.  But as a once in a while treat, I love it.

The plan for the next weeks is more of the same - careful workouts and restrained easy runs.  A friend pointed out to me that the second half of Tuesday’s workout was significantly faster than my predicted “moderate effort.”  He was absolutely right, so I corrected it for Friday, really trying to keep the pace well under control.   

Of course, this control combined with my lack of fitness meant that I ended up being lapped by my normal training group during Friday's tempo.  That was a bit sad.  But, better to be wistfully sad and healthy than aggressive, overtrained, and on the cusp of injury.  And overtrained and injured is exactly where I’d be if I had tried to chase my once and future peeps.

With a long period of injury comes restraint and a bit of wisdom.  Maybe.  Hopefully I have the discipline to continue to apply the brakes as I feel better and better.

Dailies

Monday:   In the morning, 1250 yards of easy swimming and a yoga class, also did some quick injury prevention work and  upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 9 miles, including an interval workout of 2x800, 1600, 2x800. Splits were 3:15, 3:08, 6:11, 2:57, 2:54 (was later pointed out to me by a friend that I really didn’t hold back that much on the last two.  He was right.  Oops).  Followed with 1500 yards of easy swimming, and some injury prevention work.  Foam rolling at night.

Wednesday:  In the morning, 5 miles very easy (8:50 pace) to yoga, and then the yoga class, before doing another 2 miles home (8:29 pace).  Did some foam rolling in late morning.  Food poisoning at night.

Thursday:   In the morning, 7.5 miles very easy (8:55) and a small bit of weight work at the abysmal hotel gym before giving up.  Foam rolling at night.

Friday:  9 miles, including a tempo workout of 6800m (~4.25 miles) in 28:56 (6:53/6:48/6:48/6:45/1:42).  The odd distance is because I decided partway through the tempo to cruise for 5 miles, but then my coach pulled me off the track, saying more than 4 was too risky right now. That’s why I have a coach, folks.  Followed with 1250 yards of swimming, and some injury prevention work.   Foam rolling in the afternoon.

Saturday:   6.5 miles very easy (8:34) then 1000 yards of easy swimming and some upper body and injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles (8:19), followed by a yoga class.  Got a massage in the afternoon