Sunday, December 12, 2010

Training - week ending 12/12/2010

End of week 5, post fracture. This week was 84.5 “miles” pool running (per my conversion below) -- training log is here. I have a training class that runs 9-5 each day (including Saturday and Sunday) from this Friday through next Wednesday, and so I was unable to access a pool on Sunday, since none were open before 8:30 or after 6. Thus no pool running that day. Due to the combination of later pool hours+training, I also flip-flopped my long run and my tempo, doing the long run on Thursday.

Aircast is off on Wednesday!


Monday: “15.5 miles” total. In the morning, “12 miles” – 1:45 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at marathon effort. I felt a bit blah this morning, so kept the intervals slightly easier than I did last week. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.

Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.

Wednesday: “12 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, pilates + 30 minutes easy pool running for “3” more miles.

Thursday: “18.5 miles” - 2:35 hours pool running, including a) including 5 minutes at tempo effort every 10 minutes followed by a 20 minute tempo (trying to simulate a fast finish, as my coach has his runners do during long runs).

Friday: “11.5 miles” total – in the morning, 1:20 hours easy pool running for “8 miles”; in the evening, 35 minutes easy pool running for “3.5 miles”.

Saturday: “15 miles” total – in the morning, “11 miles” - 1:30 hours in the pool, including a tempo workout of 2x20 minutes at tempo effort with 1 minute recovery, followed by 3 minutes at interval effort. Full recovery, and then eight intervals of 90 seconds very hard/60 seconds recovery. In the evening, 40 minutes easy pool running for 4 more miles.

Sunday: No pool running (I had class from 9-5, and no pools were open today at times I could access them). Upper body strength training.

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