This week was 37 miles of “real running” and 57 “miles” pool running -- training log is here.
This was a cut-back week, as I raced Cherry Blossom on Sunday (race report). The pollen is still a major issue, but the inhaler definitely helps. I'm feeling good about the 10 mile race. I wasn't having a "A" day, which I attribute to the high pollen -- I awoke congested and feeling heavy, and knew the trees were going at it even before I checked the pollen count). But I really feel I ran the best race I had in me today, and you can't be unhappy with that. And, one of the things I love about racing 10 milers and half-marathons is that I generally get a real fitness boost from them.
I'm also feeling my fitness come back, as well as my race savvy, and both of those are comforting. Onward with the training!
Monday: In the morning, "12 miles" – 2 hours easy pool-running. Extended foam-rolling/stretching at night.
Tuesday: In the morning, 9.5 miles on the track. Did a 1.75 mile warm-up plus drills and strides, then a track workout of 800m repeats. The stated goal was 6-10 repeats. I decided to shoot for 8, with the first at 3:10, and the rest at 3:04-ish. Actual ended up being 7 repeats at 3:10, 3:05, 3:04, 3:03, 3:02 (too fast), 3:00 (way too fast), 3:05 (over-corrected), so pretty much on target save for the 5th and 6th, which were too fast.
I used my inhaler after my warm-up, just before the workout started, and it really kicked in as the workout went on. I made myself hit the brakes for the 7th, with hopes of maybe doing more than 8, but instead got pulled at 7 (I'm guessing because I had a race this weekend). Still, felt like a very good workout, if a bit unsatisfying in that I felt like I wasn't working hard enough. Afterwards, I hit the pool for "4.5 miles" of pool-running (45 minutes). In the evening, a weights session with a personal trainer, followed by "4 miles" of easy pool-running (40 minutes).
Wednesday: In the morning, 10.5 miles outside on a hilly route at aerobic/easy pace (8:25 pace), followed by "7.5 miles” of easy pool-running (75 minutes). Yoga class at night.
Thursday: In the morning, strength-training and then "13 miles" – 2:10 hours easy pool-running. Extended foam-rolling/stretching at night.
Friday: In the morning, 6 miles easy on the track (8:56 pace), plus strides and drills, followed by "7 miles" of easy pool running (1:10 hours). Pilates class in the afternoon.
Saturday: "3 miles" of very easy pool-running (30 minutes, but not sure I should even count this). Lotsa foam-rolling/stretching later.
Sunday: 1 mile warm-up, then 10 mile race in 69:39 (6:56 pace). Went out in 7:13, then 7:05, then dropped the pace. I would have liked to have closed a bit stronger than I did, but my lack of mileage plus the pollen really caught up with me. Later, "6 miles" of very easy pool-running (60 minutes).