Training log - Week ending 9/11/11

This week was 60 miles of “real running” and 13 “miles” pool running plus 2500m of swimming -- training log is here. Pretty good week despite our spate of rainforest weather (either heavy rain or 100% humidity), with three decent workouts. Next week will be a back-off, as I race the Philly Half on Sunday.

I’ve spent the last couple days logging my food and liquid intake to provide to the nutritionist that I retained to ensure that I’m eating everything I should. Wow. What a royal pain. I tend to eat a LOT, and it’s almost all mini-meals instead of 3 big ones, which makes for a LOT of different entries in the log. I also am not used at all to assessing serving sizes, so basically I’ve been measuring everything with a measuring cup. I’m done with the log after today, thank-deity-of-choice.

Poor woman who has to analyze it.

Dailies

Monday: In the morning, upper body strengthwork, 1500m of swimming breathing drills, and 35 minutes of easy pool-running for “3.5 miles”. Stretching and foam-rolling at night.

Tuesday: In the morning, 11.5 miles on the track in great weather, including five mile repeats, each with half-distance recovery. I kept them solidly aerobic – starting at around 5K pace and working my way down, so I could get in as many as possible, due to my half-marathon/10 miler focus. Splits were 6:28, 6:22, 6:18, 6:18, 6:16. Was actually kinda hoping/dreading to do 6 (had been pacing myself to do that, as the posted workout said up to 5-6), but it became clear that my coach wasn’t letting anyone do more than 5. Followed with 10 minutes pool-running.

At night I took a “floor barre” class (basically ballet, but done on a mat rather than standing – it’s a core workout plus flexibility) followed by foam rolling.

Wednesday: 12.5 miles aerobic (8:06 pace) on a flat route (in the rain – fun!), plus drills and strides, followed by injury prevention exercises. Foam rolling and stretching at night.

Thursday: In the morning, upper body strengthwork, 1000m of swimming breathing drills, and 45 minutes of easy pool-running for “4.5 miles”. Stretching and foam-rolling at night.

Friday: In the morning, 11 miles, including a 4 mile track tempo in 27:27 for 6:55 pace (splits were 7:00/6:48/6:55/6:44). I’m not happy about the uneven splits, but on the whole I’ll take it. Conditions were tough (temp and dewpoint of 71), and I had to dig deep for this one. Followed with 20 minutes of easy pool-running for “2 miles”.
Pilates session plus foam rolling in evening.

Saturday: In the morning, an easy 8.5 miles outside (8:34 pace). Weight training plus stretching and foam rolling in the afternoon.

Sunday: In the morning, a long progression run of 16.5 miles. Averaged 7:59 pace for the whole thing, split as 8:56 pace for first two miles (very hilly), then 8:08 for next 6 miles (mild net uphill), then 7:41 pace for next 4 miles (mild net downhill), then 6:51 pace for final 2 miles (mild net downhill), followed by cool down jog of 2.5 hilly miles at 8:16 pace.

(I normally make my long runs progression all the way home, but I was concerned about the risk of injury from pushing the pace at the end of a long run through a series of rolling hills, some quite steep).

I’m pretty happy with this run – I finished feeling strong and with some energy remaining in the tank. Followed with 20 minutes of cool-down pool-running for “2 miles.” I’m hitting a restorative yoga class tonight, plus some foam rolling.