Sunday, December 11, 2011

Training log - Week ending 12/11/11

This week was 56 miles of "real running" and 22 "miles" pool running plus 1600m of swimming breathing drills -- training log is here.

Another slight down week, as I took it easy/tapered for my 8K race on Sunday. 8K went pretty well, with a major PR (report), and was a good way to close out the year. I’ve decided to skip racing on New Years Eve, as I’d rather have a quality Sunday long run in preparation for my next half-marathon, in mid-January.

In other amusing learn-from-my-fail news, over the past week or two, my stomach’s been a bit tender. Not horrible, but enough that I’ve REALLY been hitting the Pepto pre-run (TMI?).

Looked on the back of my rice container this morning, and turns out that the new wild rice blend I’ve been using (I eat rice for breakfast) includes not just rice but also spelt and rye berries. Both of which have gluten. Ooops. Glad I caught that one.


Monday: In the morning, 75 minutes of easy pool-running for "7.5 miles," plus upper body and core weight training, and injury prevention exercises. Foam rolling at night.

Tuesday: In the morning, 11 miles, including a track workout of 1600m, 4x800m (with half distance recoveries). Splits were 5:56, 2:51, 2:51, 2:51, 2:47 (so, consistent). There were optional 400m repeats, but opted to skip -- I felt like I had run a full workout with just the basics. Followed by injury prevention exercises and 30 minutes of very easy pool-running for "3 miles." Floor Barre class plus foam rolling at night.

Wednesday: In the morning, 16.5 miles -- 4.5 miles very easy (9:48), and then 12 miles at easy pace (8:06), followed by 20 minutes of very easy pool-running . Foam rolling in the evening.

Thursday: In the morning, 80 minutes of easy pool-running for "8 miles", followed by upper body and core strength work, plus injury prevention exercises. Yoga in the afternoon.

Friday: In the morning, 12 miles at easy pace (7:58) plus strides and drills. Pilates and a massage at night.

Saturday: 1600m of swimming breathing drills, plus injury prevention exercises. Foam rolling and stretching at night.

Sunday: 16 miles total. 3 mile warm-up, then 8K race in 31:51 (6:24 pace). Later did a 8 mile run at very easy pace (8:19), followed by 15 minutes of easy pool-running for "1.5 miles." Foam rolling and stretching at night.


  1. Nice week. I am debating if I should race a NYE 10K or do a long run. Too bad NYE is on a weekend-- it'd be a nice mid-week tempo.

  2. Congrats on another great week, with a great PR! :)