Monday, December 5, 2011

Training log - Week ending 12/04/11

This week was 59 miles of “real running” and 22 “miles” pool running plus 2500m of swimming breathing drills -- training log is here.

This was a recovery week, capped with the Hot Chocolate not-quite-15K race. Which was a hilarious race experience, covered in great detail in my separate race report (so won’t touch here). Things were looking up this week.

And then I learned on Sunday afternoon of the passing of yet another friend from my “scene” days (DC goth industrial music scene – aka “the scene”). I feel old, and yet way too young to have lost this many friends.

Heather Kenny McNeally was known for a) her cooking (she’d want me to put that first), b) her incredibly strong will, and c) her fierce defense of those she cared for. Her passing is a loss.

Heather (center)was featured on the Food Network’s “Food Network Challenge”,
where she finished second in the “Build a Better Burger” challenge – one of many accomplishments.

Monday: In the morning, 60 minutes of easy pool-running for “6 miles,” 1000m of swimming breathing drills, and light weight training. Foam rolling at night.

Tuesday: In the morning, 13.5 miles, including a track workout of 800m, 2x1600m, 800m (with half distance recoveries – splits were 3:00, 6:09, 6:06, and 2:52, followed by injury prevention exercises and 10 minutes of very easy pool-running for “1 mile”. Floor Barre class plus foam rolling at night.

Wednesday: In the morning, 11 miles of easy running (7:59 pace) and then 1500m of swimming breathing drills. Yoga and foam rolling in the evening.

Thursday: In the morning, upper body and core strength work, plus injury prevention exercises, followed by 8.5 miles of easy running (8:00 pace), plus drills and strides, and then 15 minutes of easy pool-running.  Foam rolling and stretching at night.

Friday: In the morning, 55 minutes of easy pool-running for “5.5 miles” followed by injury prevention exercises and stretching. Foam rolling at night.

Saturday: In the morning, 12 miles, including 1.5 miles of warm-up and cool-down, plus a “15K” race that ended up being a tempo workout of about 9 miles at 6:42 pace. 45 minutes of easy pool-running in the afternoon for “4.5 miles.”

Sunday: 14 miles at easy pace (7:46 – I was pretty peppy and we ran a fast route) followed by a yoga class and 35 minutes of easy pool-running for “3.5 miles”. Foam rolling at night.


  1. Cris - I'm so sorry to hear that you've lost a friend. My thoughts are with you.

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  3. I'm just now catching up. I'm so so sorry to hear about your friend.