Training log - Week ending 8/14/11

This week was 36 miles of “real running” and 15 “miles” pool running plus 3000m of swimming -- training log is here.

In short, Tuesday’s workout was a confidence booster. Nothing spectacular, but after two weeks of feeling lousy due to infection/antibiotics/etc, it was nice to be normal. Sunday’s race sent my confidence back into the crapper. But nothing to do except to be patient and try to train smarter.

Dailies

Monday: 40 minutes of easy pool-running for “4 miles,” then 1000m of swimming breathing drills followed by some injury prevention work . Stretching and foam-rolling at night.

Tuesday: In the morning, 10 miles on the track, including intervals. Prescribed workout was 1600, 2x1200, 2x800, 2x400 – half-distance recoveries between intervals. I ran 6:19, 4:38, 4:38, 2:58, 2:58, 84, and 80 (um yeah – pretty consistent). I was pretty darn happy just to be feeling like myself again. Followed with 20 minutes of pool-running (“2 miles”) and injury prevention work.

Upper body strength-training at night.

Wednesday: 12 miles easy outside (8:31 pace) on a hilly route (did 11.5, then stopped for drills and strides, before a final 5 minutes of easy running to lock my form in). Followed with 1000m of swimming breathing drills.

Thursday: In the morning, 50 minutes of easy pool-running for “5 miles” plus upper body strengthtraining. Injury prevention exercises, foam rolling, and stretching at night.

Friday: In the morning, 6 miles easy (8:14 pace), followed with 1000m of swimming breathing drills. Wow, the weather was gorgeous. Per coach’s orders, I skipped my scheduled evening Pilates class, and also didn’t do any drills or strides.

Saturday: Off.

Sunday: In the morning, 8 miles. Warm-up jog of ~1.5 miles, then “10K race” (confirmed long by race staff– don’t know exactly how long, but Garmin read 6.36) in 45:23 (ugh – race report here). Followed with 40 minutes cool-down pool-running for “4 miles.” Skipping yoga – feeling lousy.