This week was 46 miles of “real running” and 20 “miles” pool running plus 3000m of swimming -- training log is here.
I’m pretty happy with this week. We’ve shifted to doing hills instead of track interval work, and I’m pretty psyched – hill repeats seem to always give me a big fitness boost. Friday’s workout was a pretty long tempo workout, which is another workout that hurts at the time but yields big benefits for me.
I just need to remember that just because I can push every workout doesn’t mean I should. In particular, I’m trying to keep my tempo and long run aerobic, and to back off the pace any time they start to feel anaerobic. Doesn’t do me any good to push very hard in one workout if it means I’m not rested for the next.
Monday: 40 minutes of easy pool-running in the morning (“4 miles”) plus 1000m of swimming breathing drills (all with pull-buoy), followed by injury prevention exercises. Tiny bit of foam-rolling+stretching at night (truncated due to urgent work issue)
Tuesday: In the morning, 9.5 miles, including 6 hill repeats – nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes 5 minutes) Numbers really don’t matter here, but we averaged 7:32 pace for the full 6 repeat circuit (just over 4 miles). Followed with a shakeout 20 minutes easy pool-running, for “2 miles,” and then some injury prevention exercises. Strength-training plus foam-rolling at night.
Wednesday: In the morning, 12 very easy miles outside (8:30 pace), followed by 1000m of swimming breathing drills (most with the pull buoy, some without). Yoga class at night.
Thursday: In the morning, "5 miles" of easy pool-running (50 minutes) followed by strength-training. Foam-rolling and stretching at night.
Friday: In the morning, 10.5 miles on the track, including a tempo workout totaling to 6 miles – the workout was 3 miles, 1 lap jog, 2 miles, 1 lap jog, 1 mile. Ended up running 20:31 for the three mile (6:55/6:52/6:44 – 6:53 pace), 13:34 for the two mile (6:50/6:44 – 6:47 pace), and 6:28 for the last mile. Tough one at the end (primarily because I got impatient early on and opened up too much). But happy to have finished it. Humidity was pretty bad (temp of 65, dewpoint of 64), and my HR wasn’t dropping at all on the recovery jogs. Followed with “3” miles of easy pool-running (30 minutes – shoulda only done 20, but a friend dropped by who’s going out of town, and I wanted to chat a bit). An easy pilates session (working on alignment) in the evening.
Saturday: In the morning, 40 minutes easy pool-running for “4 miles”, and then 1000m of swimming breathing drills (all with buoy). Upper-body/core strength-training plus injury prevention exercises, foam rolling, and stretching in the afternoon.
Sunday: Long run of 14 miles averaging 7:48 pace – started at 8:45 but dropped the pace down, with the last four miles being 7:20-ish. The pacing was a bit erratic in the middle, and we also stopped 5 times for water (all necessary – dewpoint of 70!). Followed with “2 miles” in the pool – 20 minutes very easy pool-running as a sub for an ice-bath. Injury prevention exercises and foam-rolling tonight.