Training log - Week ending 10/16/11

This week was 61 miles of “real running” and 17 “miles” pool running, plus 2000m of swimming breathing drills -- training log is here.

Still sick, though finally felt better by Sunday. Interestingly, though it was really hard to get out of bed in the morning, the bug didn’t seem to interfere with my workouts at all. Big focus this week was on trying to get all “zen” in my running (which don’t come easy). I successfully managed to lose track of how many laps I did on my tempo on Friday (just figured I’d keep going until I’d hit at least 33 minutes, and that’d be 20 laps), so that’s progress.

Dailies

Monday: In the morning, 50 minutes of easy pool-running for “5 miles”, plus 1000m of swimming breathing drills and some light upper body/core strength training. Foam-rolling and stretching at night.

Tuesday: In the morning, 12.5 miles, including a track workout of 6x800 at 3:06, 3:01, 2:56, 2:59, 2:57, 2:52 (coach stopped me at 6), followed by a shakeout 15 minutes of pool-running (“1.5 miles”). Injury prevention work, floor barre class, and foam rolling at night.

Wednesday: In the morning, 6 very easy miles (9:16 pace) followed by yoga and then 7.5 more easy miles (7:58 pace). Foam rolling at night.

Thursday: In the morning, upper body strengthwork, 60 minutes of easy pool-running for “6 miles,” and1000m of swimming breathing drills.

Friday: In the morning, 10.5 miles, including a 5 mile tempo in 34:06 (6:52 pace, splits of 6:51, 6:55 (traffic), 6:51, 6:52, 6:44, plus drills and strides. Followed up with 20 minutes of easy pool-running for “2 miles”.

Saturday: 7 miles easy outside (8:07 pace) plus drills and strides. Foam-rolling at night.

Sunday: Long run of 18 miles averaging 7:37 pace, split as 7 miles at 8:06 pace, then 9 miles at 7:27 pace, then 2 miles at 6:54 (plus final quarter mile kick at 5:50 pace – had a tail wind). Followed with 25 minutes of easy pool-running for “2.5 miles”. Yoga and foam rolling at night.