This week was 35 miles of “real running” and 80 “miles” pool running -- training log is here.
What really stuck out to me this week was an issue with pacing my tempos effectively. A bit frustrating, as I've never had this issue in the past, but I believe I've figured it out. Pre-injury, I was running 70-90 miles per week – as a result, I always had residual fatigue in my legs, but also a lot of strength. Now I am at 20+ miles per week, and so my legs are very fresh, but I have no strength. Thus, I feel fantastic at first and shoot out (since I have no tired legs to hold me back), and then run out of gas (since I have no strength). So, overall point is that I can't trust the fact that I feel great in the first 400-800m, and need to start very slowly.
Dailies
Monday: 12 miles outside on a dust path as a 10 mile progression run (averaged 7:45 pace, splits were 9:20, 8:37, 8:15, 8:12, 7:56, 7:21, 7:10, 7:01, 7:00, and 6:41) followed by 2 mile cooldown at 8:39 pace. Then did "12 more miles" – 2 hours easy pool-running (was only going to go 90 minutes, but got hooked into a podcast after my friend left).
Tuesday: In the morning, “13.5 miles” of pool-running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery, and then 30 minutes at aerobic effort.
In the evening, a weights session with a personal trainer, followed by 30 minutes easy pool-running for “3 more miles”.
Wednesday: In the morning, 4 miles very easy outside (8:52 pace), followed by “9.5 miles” of easy pool-running (1:35 hours). Yoga class at night.
Thursday: Light strength-training followed by "12 miles" easy pool-running (2 hours).
Friday: In the morning, 5 miles at the track, including 1.75 miles warm-up, and then a 3.25 mile tempo (coach had instructed 5K, but that I could go up to 3.5 miles if I felt good. I started to struggle as I approached 3 miles, so I cut it off at 3.25). Splits for the tempo were 6:48, 6:48, and 6:40 pace for the last 2000m, but it wasn't actually that great – I went out too fast the first 400m, and paid the price the rest of the tempo. I must learn patience. Followed up with "8 miles" easy pool-running – 1:20 hours in the pool. Pilates class in the afternoon.
Saturday: In the morning, "12 miles" easy pool-running (2 hours); upper body strength-training in the afternoon.
Sunday: Started with a long run of 14 miles outside, averaging 7:34 pace, split as: 7 miles at ~ 8 minute pace, (5 minute water break) ~4.75 miles at 7:12 pace, a mile at 7:05, a mile at 6:59, and then pushed for the last 400m at ~6:30 pace. Followed with "10 miles" easy pool-running – 1:40 hours in the pool.
Fantastic! Seems like you are coming back strong. BTW, I tried your 3:00 intervals with 1:00 recovery and I am only able to do 7 of them. It's TOUGH!
ReplyDeleteI thought you seemed great on the tempo. I think you are used to faster times, so it made sense, and you were still negative split. Your long run today looks pretty magnificent.
ReplyDeleteGreat week Christina! You are making big strides every workout. Can't wait to see what's next for you ;)
ReplyDeleteThanks guys for the kind words. I need to be patient, which is NOT my strong suit (and why I need a coach to put the brakes on and instill common sense).
ReplyDelete-- Elizabeth, those 3:00 very hard/1:00 off are very hard. Every week I do them, I doubt my ability to finish the workout!
every week i'm amazed by the strides you've made. i know you are still frustrated with some aspects of your training, but even compared to 2-3 weeks ago, you are doing so well!!!!
ReplyDeleteAwesome week! And, as George would say, you should always start slow, finish fast. If you haven't heard him say it yet, you will :)
ReplyDeleteGreat week! And holy moly....that's a lot of pool miles. WTG.
ReplyDeletewow you think you're lacking patients? I could not do all that pool running!
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