This week was 41.5 miles of “real running” and 18 “miles” pool running plus 1000m of swimming -- training log is here.
A bit of a cut-back week this week, as I a) tried to cope with the onset of summer and b) did a mini-taper for a 5K. Heat is not my friend, and so I’ve been playing it very safe. I’m not just adjusting my workouts to have the same perceived effort as they would in cooler conditions, but over-adjusting them, to be on the safe side. I feel a bit silly for doing so – my workouts have all felt at the time like they’re way too easy (and I feel like a slacker to be breathing easy while my teammates gasp and push) - but the fact that I’ve felt utterly drained about 6 hours after each one indicates that perhaps this is the right strategy.
Saturday’s race was a nice positive boost (report is here). I held back a bit – though I did race it, I ran it at about 95% effort, rather than all out 100% (which in some ways is an unsatisfying way to race), and still ran probably one of the best times I’ve ever run in a summer race (granted, it was only 66 degrees, with low humidity, and a fast course, so not really oppressive conditions). This gives me hope for what’s to come in the fall, if I am patient. Well, the late fall – just as the heat starts to fall the allergies will kick in (*sigh*) . But I’m feeling really good about late October through December. And maybe the Allegra will give me a better fall season.
Monday: An hour of easy pool-running in the morning (“6 miles”) plus foam-rolling+stretching+injury prevention exercises.
Tuesday: In the morning, 10 miles on the track, including a very cautious 12x400m in oppressive conditions (temp 80 degrees, dewpoint of 70). We were supposed to jog 200m between each; after every fourth rep, I skipped the 200m jog in favor of hydration. Splits were 1:34, 1:34, 1:34, 1:32; then 1:32, 1:32, 1:30, 1:29; then 1:30, 1:29, 1:29, 1:20 (took off the brakes for the last). Followed with a shakeout 20 minutes easy pool-running, for “2 miles”.
Wednesday: In the morning, 10.5 very hot and humid aerobic miles outside (8:11 pace), followed by 1000m of swimming breathing drills (most with the pull buoy, some without). Yoga class at night.
Thursday: In the morning, "6 miles" of easy pool-running (60 minutes) followed by strength-training. Foam-rolling and stretching at night.
Friday: Off. Just foam-rolling and stretching.
Saturday: In the morning, 3.5 miles warm-up, and then 5K race in 20:11 (6:30 pace), followed by “2.5 miles” of pool-running (25 minutes). Upper body strength training in the afternoon plus foam-rolling+stretching in the afternoon.
Sunday: Long progression run of 14 miles. This run was pretty low key -- we took it out very slow at the start: (9:20 pace for the first 3 miles) before picking it up. From then on, we averaged ~8:10 pace for the next 7.5 miles, and then opened up -- 1.75 miles at 7:37 pace, then 2 miles up the Capital Crescent at 7:06 pace, and then I did a final kick to Fletchers at 6:11 pace. The overall pace for the run was 8:11. Alternately, can see it as a 11 mile long run at 7:53 pace, with 3 mile easy jog warm-up :)
Followed with “1.5 miles” in the pool – 15 minutes easy pool-running, and then injury prevention exercises in the gym. Foam-rolling at night.