Training log - Week ending 1/16/11

End of week 10, post fracture.  This week was 7.5 miles of “real running” and 96 “miles” pool running (per my conversion below) -- training log is here. 

The return to running seems to be going pretty well.  I'm following the “Pfitzinger Return to Running” schedule, which calls for intermittent walking and running.  I am making one change, in that I've cut back on the “walk periods”.  For example, when the schedule called for “run 5, walk 5” I ran 5 minutes and then walked for 90 seconds.   The reason?  It's been unseasonably cold here, and I'm doing my “return to running” in about 20-25 degree weather.  I don't handle cold well at all, and 90 seconds of walking is about all I can handle before I start shivering.  I think Pfitz will pardon me this slip.

Dailies

Monday:  In the morning, I first did a “baby run” of three intervals of 5 minutes each on the track, with one minute walking between each – averaged about 8:30 pace for roughly 1.75 miles.  I followed this with “12 miles” pool running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery. 

In the evening, a weights session with a personal trainer, followed by “3 miles” easy pool-running (30 minutes).

Tuesday:  In the morning, “12.5 miles” – 2:05 hours easy pool-running, plus leg strength training.  In the evening, a yoga class.

Wednesday:  In the morning, “test-jogging” on asphalt of three intervals of 7 minutes each, with one minute recovery, summing up to about 2.25 miles of jogging (kept it very easy, since this was my first time on asphalt – averaged about 9:20 pace).  Followed by “9.5 miles” in the pool of easy aqua-jogging (1:35 minutes).  “3 miles” easy pool-running (30 minutes) at night.

Thursday:  “15.5 miles” total – in the morning, “12.5 miles” - 1:50 hours in the pool, including a tempo workout of 40 minutes at tempo effort. Full recovery, and then twelve intervals of 90 seconds very hard/60 seconds recovery. I also did leg strength training. 

In the evening, upper body strength training plus 30 minutes easy pool running for “3 more miles.”

Friday:  A “baby run” on asphalt of three intervals of 8 minutes each (but did 10 minutes for last) , with one minute recovery, summing up to just under 3.5 miles of running (averaged about 7:45 pace - wasn't intentionally pushing the pace, just having fun, and oooops). Followed by “11 miles” in the pool of easy aqua-jogging – 1:50 hours.    Also did a Pilates class in the afternoon.

Saturday:  “18.5 miles” – 2:40 hours pool running, alternating 5 minutes at tempo effort and 10 minutes easy, preceded by strength-training.

Sunday:  “11 miles” – 1:50 hours easy pool running.