Sunday, September 16, 2018

Training log - Week ending 9/16/18

This week was 59 miles of running, 18 "miles" of pool-running, and 2000 yards of swimming -- training log is here.

First week of CIM training in the books, supplemented by the emotional boost of some great runs by my teammates in Berlin this weekend.

We mixed things up this week - a Saturday night rock concert (C-Tec/Chemlab) meant that I had to do my long run Saturday morning.  I tend to need slightly more than 48 hours between workouts to recover, so rather than try to force four hard runs into 8 days (Sunday race - Tuesday intervals - Thursday tempo - Saturday long run), I went with a single mid-week workout of 16x400m.  

This was a variant of my coach's normal 25x400m at 10K pace with 100m "float" in 30 seconds.  Since I'm very early in the cycle, we limited it to 16 reps - which definitely felt like the right number.  Heck - it might be the right number later in the cycle also.   I've done the full 25x400 numerous times in previous cycles, including last fall, but I suspect that I've also left the best part of my goal race in those workouts.

I managed to hold 10K pace for all the reps, but had to slow down the recoveries towards the end to get the 16 done.  This emphasized what I already know - my speed comes back better than my aerobic stamina.  That 5K to half marathon fitness is my weakest link; I do better on the pointy ends of either racing miles or cruising long runs.


On Saturday, I did my progressive long run, finishing with the last 6 miles at marathon pace. 

There's a range of ways to train at "marathon pace."  One extreme is to pick a marathon pace at the beginning of a cycle and target that pace for all workouts, no matter if it feels sustainable for 26.2 or not.  The hope, when training that way, is that by the end of the cycle that pace will indeed be sustainable for the full 26.2 - i.e. that same pace will feel easier as the cycle progresses.  

The other extreme is to train exclusively off of "marathon pace feel," and to hope that by the end of the cycle what feels like marathon pace will match the time one hopes to run.

In past cycles, I've taken a hybrid approach to my marathon pace runs - targeting a pace range of about 15 seconds (i.e. 6:45-7:00) - and letting feel guide me as to where I should be in that range.  This time, I'm going to take it to the pointy end - running my marathon pace workouts completely off of feel and seeing what the pace is post-run (my coach is a big fan of training off of feel - especially in the hot/humid/summer).  Ideally, by the end of the cycle, what feels like marathon pace will match my goal pace.

Since I race off of feel and do  nearly all of my other workouts off of feel, it's not too hard to ignore my watch during the long run.  At the same time, when one is targeting a specific pace for a marathon (6:52 or under, in my case, for a sub-3), it is disconcerting not to be training at that pace currently.  Training by feel means that you don't get the reassurance of looking at your log and seeing all the runs you did at your goal pace.

However, in my case, I suspect I've overdone things just slightly in previous cycles by being a bit too aggressive early on with my marathon pace.  I run best when I let my fitness come to me, rather than trying to chase it down.  Hence, experimenting with training totally by feel this cycle.


Of course, another argument for training at goal pace is that one's exact marathon pace needs to be practiced because there's a mechanical benefit to teaching your body to run at that paceI don't buy this because I don't believe that there's that much mechanical difference between paces 10-20 seconds apart near marathon pace (I'll agree that there is a difference when we're closer to mile pace). 

In my case, running at marathon pace-feel is close enough to my goal pace that the mechanics are essentially the same, but running by feel means that I don't gradually dig myself into a hole by forcing a pace that's slightly faster than what my body is currently ready to run.

The nice thing is that what feels like marathon pace has been improving in the past weeks - hopefully that trend continues.


[other notes: the C-Tec/Chemlab show was awesome, and totally worth the late night/lost sleep.]

Dailies

Monday: Yoga and 7 "miles" of pool-running.  Foam rolling at night.

Tuesday: 5 miles very easy (9:41), then upper body weights/core, followed by 4 miles very easy (9:02) plus drills and strides.

Wednesday: 12 miles, including 16x400m with 100m float recovery.  Averaged 6:17 pace for the 400s; cheated a bit and averaged 34 seconds for each recovery (was supposed to be 30 seconds).  Followed with leg strengthwork and then 1000 yards recovery swimming. Sports massage in the afternoon.

Thursday Upper body weights/core and 10 "miles" pool-running.  Foam rolling at night.

Friday: 6 miles easy to yoga (9:02), yoga, then 5.5 miles very easy (9:05) plus drills/strides.  Foam rolling at night.

Saturday: 16 miles progressive, split as first 4 miles averaging 9:06 pace, next 6 averaging 7:46 pace; last 6 averaging 6:59 pace.  Followed with leg strengthwork, 1000 yards recovery swimming, and 1 "mile" pool-running (to chat with a friend).  Foam rolling in the afternoon.

Sunday:  10.5 very easy (9:21) and foam-rolling.



Monday, September 10, 2018

Training log - Week ending 9/09/18

This week was 49 miles of running, 18 "miles" of pool-running, and 1000 yards of swimming -- training log is here.  

Another down week, since I rested up to run the Fifth Avenue Mile on Sunday. 

I was pretty happy with Sunday's race.  It was obviously way off of my PR from last year, but it showed that things were trending in the right direction, both fitness-wise and in terms of focusing and competing well during the race.  I'm actually a bit sad that I don't have a few more weeks to focus on shorter stuff - this past weekend was the first time I "felt like myself" at shorter stuff, if that makes sense.

But...CIM calls, so I'll just write off these past few weeks as a speed-intermission in my year of marathon training.

Reviewing my year so far, my training log has reinforced my belief that it takes me a fair amount of time to recover from a marathon and switch back to running shorter distances well.  Not weeks, but more like months.  

When I ran the Houston Half-Marathon this past January, I felt like the 13 weeks I had between the Hartford Marathon in October and Houston in January were not quite enough to run my best at Houston (though I was still happy with the race).  And similarly, now that I'm 12 weeks out from Grandma's, I feel like things are just starting to turn around, and that in another 4-5 weeks or so, I could be running well at shorter stuff.

In contrast, it seems much easier for me to move up from shorter distances to longer, or to add a second marathon after the first, as I did this spring.  [Note: easier, not easy.]  At the same time, I know that just sticking to marathons is a formula for staleness and stagnation at that distance - the short fast stuff preserves my speed, which is the first thing to go as one ages.  (Plus road miles are so much damn fun.)

Mapping stuff going forward, I think that after CIM, I'm going to skip a spring marathon.  Instead I'll spend the spring focusing on shorter stuff, with the goal of running very fast in March/April/early May before a shortened marathon cycle to support a return to Grandma's Marathon in June 2019.

(it's just a shame that there are really no road miles in March/April.)


Dailies

Monday: Upper body weights/core and 9 "miles" of pool-running.  Foam rolling at night.

Tuesday: 10 miles, including a track workout of 400/800/1200/1200/800/400 in 1:38, 3:04, 4:35, 4:29, 2:53, 83.  Also injury prevention work and recovery swimming.  Foam rolling at night.

Wednesday:  7 miles very easy to yoga (9:29) and then yoga.  Later, another 5 miles very easy (8:50) plus drills and strides. Foam rolling at night.

Thursday Upper body weights/core and 9 "miles" pool-running.  Foam rolling at night.

Friday: 9 miles, including one mile up-tempo in 6:18.  Followed with light injury prevention work and DIY yoga.  Foam rolling at night.

Saturday: 5 miles very easy (8:51) , DIY yoga, and then some foam rolling

Sunday:  3.5 mile warm-up, and then a mile race in 5:36.  Followed with half mile jog back to gym to change shoes.  Later, did 8 miles very easy (9:02) to enjoy Central Park.  Foam rolling at night.


Sunday, September 9, 2018

Race Report: Fifth Avenue Mile, September 9, 2018

I ran the Fifth Avenue Mile today, finishing in a time of 5:36, good enough for 4th in my age group.

I've always wanted to do this race, but life, in the form of October marathons, has always gotten in the way.  Not this year, though.

Getting up to New York was an adventure.  I dislike staying overnight at races if I don't have to. It isn't due to finances or not sleeping well in hotels; rather, I just like my home and my boyfriend and my cats, and hate to be away from them.

So that's why I decided to do this race as a day trip.  Of course, a 9:10 am race in New York makes for an early DC train - 3:10 am to be exact.  Which in turn meant a 2:10 am alarm.  And a 6:30 pm bedtime.

(No - I couldn't actually drift off at that time.  But...my rule is: if I'm lying on a bed with my eyes closed, it counts as sleep.)

***

Sunday morning, I rolled out of bed at a time that I would have been getting home just 10 years prior.  With apologies to the cats for not feeding them and to the boyfriend for the noise of the unfed cats, I got dressed, brushed my teeth, and grabbed my bag.  About 40 minutes later, I was back asleep, curled across two Amtrak seats just like everyone else in the quiet car. 

My train got into New York about 20 minutes late, at 7 am, but I had built fudge time in my schedule.  I took the E train to 54th and Lexington (doing pre-run yoga on the station platform while waiting to save time) and then bought a day pass to the local Blink Fitness gym.

There, I finished my prerace breakfast, did some stretches, and then jogged over to the start to pick up my bib, where I ran into my teammate Phillippe (who very graciously checked the 5th Avenue Mile hat that was my race schwag in his own bag).

***

The weather, though not ideal for a mile race (drizzle and slightly chilly) was much much better than what we've had in DC recently.  An added plus was a slight tailwind.

I had packed a plastic poncho, so I wore that while warming up, tossing it right before the start.

For my warm-up, I did about 2.5 miles easy and then a half mile at 5K-ish effort, followed by drills and then two hard 200m repeats.  All with plenty of recovery in between, finishing up about 15 minutes before.  Then a mix of walking and relaxed strides until we were corralled at 9:02.

***

The gun went off at 9:10 sharp.  Like almost every mile race I've done, I was in 25th or 30th place after the first quarter.  But then, as we hit the uphill second quarter, many started coming back.  I worked my way through them, picking off one after the other, while trying also to not work too hard too early.

We crested the hill at the 800 mark, and then I rolled down the back side, trying to build speed and recharge for the final 400.  But when I hit the final 400 I couldn't find that top gear.  I had the gas in the tank, but no turbo.  I finished feeling strong, like I could have gone longer (but not faster). 

Despite the above, I was still pretty happy - I ran a stronger, more focused race than last week.  And this was a solid way to end my "marathon intermission."

***

After the race I was able to catch up with my former DC teammate Jessica (now living in NYC), my friend Steve from RWOL, and Phillippe, who also had a good race.  Then a cooldown jog, a hot shower at Blink, some Chipotle (of course), and back to Central Park to watch the elite races.

Thankfully several buildings along 5th Avenue were under construction.  Which meant scaffolding.  Which meant I could stand along the race course AND be sheltered from the rain. Win.

Then I grabbed the 3 pm train home.  A long but fun day, and worth it.

***

Splits were (garmin autolap): 83/88/83/81.

If I had to do it again, I'd probably push a bit harder up the hill in the 2nd quarter - I think I was too cautious there - saving energy to support a kick I didn't have.

Overall, I'm pretty happy with this.  Slightly bummed that I was 4th in my age group (top 3 got awards), but I don't think I had another 4 seconds in me today (5:32 was third).

As for whether I'll do this as a day trip again next time?  It depends.  If I'm in really good mile shape next year at this time, I might go ahead and stay the night to maximize my shot at running a really good time.  But I don't think the early morning wake-up and train ride cost me much, if anything.

Other notes:

* Apparently for this race, if you miss your heat you can run in a later one.  Good to know if I do the train thing again and it gets delayed.

* Wore my Takumi Sens for this race - this is the distance where they shine.   I did see a few women in my heat wearing the Vaporfly.  None of them in front of me.  I can't imagine racing a mile in that shoe - even a mile with no turns.  But apparently they could.

*Wrote this race report on my phone on the train ride home (I didn't want to lug a computer with me). Worked surprisingly well.  I also grabbed an old school paper copy of the Sunday NYTimes so I'm going to enjoy that for the rest of the ride.

Monday, September 3, 2018

Training log - Week ending September 2, 2018

This week was 41 miles of running, 16 "miles" of pool-running, and 2000 yards of swimming -- training log is here.

Another week, with a good workout and a meh race.  I do wonder if those two weren't correlated - every year, it seems like my recovery takes just a bit longer.

I suspect, as I wrote in my race report, that much of it was just that I need to race fairly regularly in order to stay in touch with what race effort feels like.  I'd write "lesson learned" except that I knew that one already.

I had originally planned to fit in a long run on Sunday, but my coach nixed it - ordering me to run for no longer than an hour.  His reasoning was that Saturday morning had been pretty hot and humid, and I'm still 3 months out from CIM - there was no need for me to be doing any long runs just yet.  

I was annoyed at first, but then realized that a Sunday long run this week would have been for mostly the wrong reason.

To go into detail: I think all serious runners train for two reasons:

1) to improve their running performance.
2) to feel better about themselves.

Nobody is exclusively motivated by one or the other - it's a blend of both, though the motivation to do any single workout can be based more on one or the other.

For example, when I have a great 20 miler during my peak week of training where I cruise the last 7 miles at marathon pace and feel fluid - that workout has done a lot for my fitness, and also made me feel like a bad ass.  So...that workout was driven by both reasons.

But....there are many times that someone is driven almost exclusively by the second, emotional motivation.  Examples include:

  • Running a 20 miler every single weekend, to establish one's dedication to marathon training.
  • Running 10 miles the day before a race, to relieve oneself of pressure to perform during the race.
  • Adding a bit onto the end of a run so that the weekly total comes out to a round number
    (I do this one all the time - ever noticed how my weekly totals are almost always a round number, rather than a half-mile?)
  • Doing a workout/race because it's on the schedule and the schedule must be followed  at all costs, even though one's calf/hip/whatever feels off.
  • Jumping in that big peaking workout even though one is several months out from the goal race because everyone else doing it and nobody likes being left out.
  • Running even though you feel like utter crap and are functioning on 2 hours of sleep because you want that high.
[examples of things that are driven mostly by the urge to improve include doing PT exercises consistently, holding back on marathon pace workouts to get a feel for the proper pace, and taking a day off if every road in the area is covered with ice.]


It's OK to do workouts and runs just for the emotional benefits sometimes - heck, that's what my self-designated "month of less-than-smart choices" in July was about.  But, if I really want to improve my running, I have to make sure that, on the whole, my decisions are targeted towards running my fastest when it counts.

And the truth is that I wanted to do a long run on Sunday to make myself feel better about my meh race on Saturday.  As a friend once described it, the "punish myself" theory of training.  Soothing my ego, but accomplishing nothing else while adding stress and injury risk.

While it's too early to be doing serious long runs for CIM, it's not too early to make sure my training decisions are based on the right reasons.


Dailies

Monday: Yoga and 8 "miles" of pool-running.  Foam rolling at night.

Tuesday: 12.5 miles, including a track workout of 6x800, 4x200 in 3:04, 3:01, 2:58 (well...3:03 less a shoe tying break), 2:58, 2:55, and 2:51.  And then 41, 40, 41, 41.  Also injury prevention work and recovery swimming.  Foam rolling at night.

Wednesday:  10 miles very easy (9:28) and then DIY yoga.  Sports massage in afternoon.

Thursday
Upper body weights/core, DIY yoga, and 8 "miles" pool-running.  Foam rolling at night.

Friday: 3.5 miles very easy (8:58) and then DIY yoga.  Foam rolling at night.

Saturday: 3.5 miles warm-up, and then a 5K in 19:48.  2.5 miles cool-down and then 1000 yards of recovery swimming.

Sunday:  6 miles very easy (9:02) and then a yoga class.  Foam rolling at night.


Saturday, September 1, 2018

Race Report: Kentlands 5K, September 1, 2018

I ran the Kentlands 5K this morning in 19:48, which was good enough for 3rd place female.

I'm not terribly happy with this race - while I know I'm not in great 5K shape right now, I'm in better shape than this.  I think the issue this morning was that my physical fitness exceeded my mental fitness.  More on that later.

This is the fourth or fifth time I've done this race, though the last time I ran it was several years back.  It's a very fast course that never feels fast when you run it.  It rolls with several lengthy downhills and a sustained uphill in the third mile.  Though it's not a flat course, the placement of the hills (especially the long downhills) make for fast times - this was my 5K PR course for a long time.

***

I jogged the course once with my friend Jenn as a warm-up, and then did an extended stride (about 90 seconds) at tempo pace plus a few drills and a shorter stride.  I would have liked to have done a bit more, but I misjudged stuff and started my warm-up just a bit too late.  Then we lined up and were off.

Like always, a lot of runners surged off of the line.  I hung back a bit and eased into a controlled fast pace.  I spotted Jenn and another woman ahead of me, and I settled in just a bit behind them, with my intent to hold that effort until I got near the top of the hill in the third mile - at which point I'd empty the tank and hammer home.

Also like always, people started coming back to me as early as half a mile in.  I held my rhythm, taking advantage of the downhills where I could without overextending myself, and passed person after person.  As I watched ahead, I saw Jenn pulling away more, but the woman Jenn had been running with was fading.  Just before we hit the big climb, I passed fading-woman.  As I passed, I noted her gasping breaths and knew that she was done.

By that point, Jenn was too far ahead for me to have a reasonable chance of chasing her down in the last mile (it turned out there was another woman ahead of Jenn that I wasn't aware of).  I focused on the guys around me, trying to balance reeling them in with not overextending myself on the climb (which was every bit as long as I remembered).

Then we were turning for the long downhill to the finish.  I picked off two more men, and then I had nothing but a long open road ahead of me.  Time to hammer home.  But I didn't.  I ran decently hard to the finish, but it wasn't my best effort.  I simply didn't have the motivation/killer instinct/whatever to run harder today.  

I'd like to blame it on not having anyone right in front of me to chase, but I think it was mostly my reluctance to embrace the pain of a well-raced 5K.

I'm annoyed and also a bit embarrassed about my lack of fire this morning.  However, I'm clearly not so mortified that I won't blog about it.  Nor am I all that surprised.  I seem to need to race at least once a month or so to stay race sharp, and it's been a bit longer than that.

So...while I'm frustrated and bit angry at myself, I'm also really really glad I raced this morning.  I obviously needed this, and hopefully I'll do a bit better next weekend at the Fifth Avenue Mile because I raced this morning.

***

Splits were:

Mile 1: 6:20
Mile 2: 6:23
Last 1.11 - 7:05 (6:23 pace)

So....a very evenly paced hard tempo.  Except for the fact that I was, y'know, racing....

***

Other notes:

  • Jenn ended up winning the women's race, and my teammate Matt was second in the men's race, so it was a good day all around.
  • The weather was a bit sticky - temp of 72, DP of 71.  So not great weather.  On the other hand, it's always this way for this race.  And I've run faster 5Ks in worse conditions.  Heck, of the three 5Ks I've done this year, this was the best weather I've had.
  • Got to the race around 7:15 for the 8:30 start.  I think that was just a bit too short for me to have the relaxed, unrushed warm-up I like.
  • Wore my Takumi Sens today.  In retrospect I should have gone with the Adios.  My footstrike varies depending on how fast I run, and I need to be running close to 6 flat pace for the Takumi Sens to feel good.  

Sunday, August 26, 2018

Training log - Week ending 8/26/2018

This week was 61 miles of running, 8 "miles" of pool-running, and 3000 yards of swimming -- training log is here.

Travel and juggling schedules.  Though not as much of either as I had expected.

My plan for the week was to travel to Kansas on Monday afternoon through Tuesday or Wednesday for my grandfather's funeral, and then to travel to Flint, Michigan on Friday for the USATF Masters Road Mile Championships.  So, my coach and I moved the normal Tuesday workout to Monday morning to fit it in.

Monday's workout sucked.  The weather was lousy - very humid, with spluttering rain and a fairly strong headwind on the track.  And I was in a bad mood.  But I got it done at the proper effort.

And then the travel started - a ~2 hour flight from DC to Kansas city, and then a lot of driving.  It's 320 miles each way between the Kansas City airport and Collyer, Kansas, where my grandfather's funeral was held.  I landed at Kansas City and drove to Topeka the first night.  

I specifically chose my hotel in Topeka based on its proximity to both the interstate 
Loop-de-loop in Topeka
and a shopping mall.  I've learned that when I'm traveling through strange areas, my best bets for safe running are large shopping malls or universities.  Either usually features a paved perimeter drive of at least a mile in length that is well lit, patrolled by security, and very low in car traffic in the early morning.  Doing multiple loops is boring.  But it's by far the safest option for a woman running by herself in the dark in a strange location.

Then it was off for my day trip to Collyer, Kansas.  Which is every bit as isolated as you think it is. 


Collyer, Kansas - as seen from my rental car.


It was a long day of driving - I have no idea how anyone drove long distance before the advent of satellite radio.  Though I will note that multi-hour pool-runs are excellent training for a multi-hour drive through Kansas.

The Kansas driving segment - click on picture to expand.
The trip as a whole - click on picture to expand.

In terms of boredom, the drive was not quite as bad as I expected.  Though not a sightseeing tour by any means, there were enough points of interest - military bases, gas stations-combined-with-laundromats, closed-and-decaying gas stations, lingerie-and-porn-shops-marketing-to-lonely-truckers, and wind farms  - to keep me engaged.

[not my wind farm video - just one I found on YouTube by GregHillTopeka]

And seriously, the wind farms were really really cool - the video above doesn't quite capture how HUGE these things are.  The contrast between the very rural landscape and the futuristic giant windmills was eerie.

I made it to Collyer and back safely, and in good time, and got to see my extended family (albeit under sad circumstances) so the (very long) day was a success to the extent attendance at a funeral can be classified as such.

***

I arrived back in DC Wednesday afternoon, and started prepping for my second trip of the week, to Flint, Michigan for the USATF Masters Road Mile Championships.  Only to realize that I really didn't feel like going.  

I was looking forward to the race itself, but the trip there required a 70 minute flight and then an 80 minute drive each way, and repeating the drill so soon had no appeal, even if this trip would be significantly shorter than the Kansas one.  I just didn't want to get on another airplane to fly another place to rent another car to drive on another highway.

Plus, I was tired, making the prospect of getting home well after midnight on Friday distasteful.  Ultimately, I do this sport for fun.  And the truth was, traveling to this race was feeling like a chore, not an adventure.

I chatted with my coach to see whether he cared if I did the race.  As it turned out, he much preferred that I stay home, avoid the travel stress on my body, and get a good quality tempo in.  So that's what I did. I had to eat the plane fare, but it was a cheap flight, so not a big deal.

***

We all have workouts that we find especially beneficial - for me, my sweet spot workout is running for 25-35 minutes at between 10 mile and half-marathon pace - which is another way of saying "a tempo of 4-5 miles in distance."  Out of all the workouts we do, I respond to those the best, but I rarely get to do them in the summer due to the heat and humidity.  We either shorten the workout to 5K or split it into intervals, which I don't benefit from in quite the same way. 

On Friday, we were gifted with unusually cool and dry weather for August, and I took advantage of it with an 8K tempo.  I was definitely still a bit tired, but the tempo went well, and there's no doubt in my mind that I gained more fitness-wise from the tempo than I would have from a mile race. 

Then on Sunday, I unofficially kicked off CIM training with a 14 mile progression down to marathon pace effort (this cycle, I'm planning to ignore my watch on long runs and do all my marathon pace work by feel).  It went pretty well - marathon pace effort is not yet yielding my desired marathon pace (between 6:45-6:50) but I have a bit over 3 months for that to change. 

***

Last winter, when I was mapping out my training and racing for this year, my plan had been to race Boston, then spend the rest of the spring and summer getting into good short distance shape so I could run really well at the mile and 5K distances in the late summer/early fall before switching back to marathons.  Inserting Grandma's Marathon into the mix obviously changed things, and the fact is that I'm not currently in the shape I had hoped I would be at this time of year.  

But, you can't have everything, and the PR I ran at Grandma's was worth the trade-off.  I do feel that I'm in a good place for starting a new cycle.  I'm fresh and eager and well-rested, I'm sufficiently out of shape that I'm not too worried about peaking too early, and I'm also fit enough that it's not going to be too hard of a climb back.  Bring on the training (after the 5K and mile races I have in the next two weeks, of course).

Dailies

Monday: 11.5 miles, including a track workout of 4x(800, 400) in 3:00, 87, 3:02, 88, 2:58, 88, 3:01, 85.  Followed with injury prevention and leg strength work, and then 1000 yards of recovery swimming, and some foam rolling.  Flew DC to Kansas City in the afternoon, and then drove to Topeka, Kansas that evening.


Tuesday: 8 miles very easy (8:50) around a shopping mall, plus drills and strides, and DIY yoga in hotel.  Drove from Topeka to Collyer, Kansas, (242 miles) and then from Collyer back to Kansas City, Missouri (320 miles).  Total of 570 miles covered - 8 running; 562 driving.

Wednesday:  5.5 miles very easy (10:00), plus drills and strides. (running on broken overgrown sidewalks outside Kansas City International Airport before sunrise = 10 minute pace).  Followed with a failed attempt at strengthwork in an impressively lousy hotel gym.  Flew Kansas City to DC.

Thursday
Upper body weights/core at the much better gym at home, and then 8 "miles" of pool-running.  Chatted with coach and decided to skip Friday race.  Foam rolling at night. 

Friday: 12 miles, including an 8K tempo in 32:17 (6:34/6:30/6:30/6:25/6:18).   Followed with injury prevention and leg strength work, and then 1250 yards of recovery swimming.  Foam rolling at night.

Saturday: 10 miles very easy (9:02), followed by upper body strengthwork and core.  Foam rolling at night.

Sunday14 miles progressive, split as first 4 miles averaging 9:09, next 5 averaging 7:50, last 5 averaging 7:04.  Followed with leg strength work and 750 yards of recovery swimming.  Foam rolling at night.