Training log - Week ending 12/25/11

This week was 66 miles of “real running” and 18 “miles” pool running plus 2000m of swimming breathing drills -- training log is here.

This was a fun week, despite the onset of some mild allergies, due to our unseasonably warm weather (mold is one of my triggers). I was very happy with my hill workout on Tuesday – my coach had instructed me to slow down the recoveries a lot more than I had been running them last week. The result was to actually make the workout harder – sudden changes in pace always drain me. It ended up being much more of a “power” workout, which I think is the point of this workout. I was definitely a lot more tired at the end.

A big highlight of the week was a spontaneous “Holiday run” on Saturday. A small group of my teammates met at the standard Saturday meeting place, but after a quick discussion, decided to bypass our normal routes, and instead do a tour of downtown DC’s Christmas decorations. So, down past the White House Christmas tree and Menorah, then up 15th Street past the fantastically decorated Willard hotel, before returning via Dupont Circle and Georgetown. Really a great run.

On Sunday, I got to meet up with a group of people I used to run with regularly (before I started training with Capital Area Runners), and ran with them for the first 12 miles before solo-ing the last 5.  It was great to catch up with them.

(and yes, I did my long run on Christmas day. And enjoyed the heck out of it. This wasn’t an OMYGODIMSO DEDICATEDFORMAKINGMYSELFRUNONXMAS thing. I think running on Christmas morning is a special treat – it’s beautiful and crisp and serene, like no other day. You celebrate the holiday your way, and I’ll celebrate mine.)

Dailies

Monday: In the morning, 1000m of swimming breathing drills and 50 minutes of easy pool-running for “5 miles,” followed by strength training (focused mostly on core) plus injury prevention exercises. Foam rolling at night.

Tuesday: In the morning, 11.5 miles, including 6 hill repeats – nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes). Averaged 7:38 pace for the full 6 repeat circuit (just over 4 miles). Was much better about running the recoveries slower, as opposed to last week. Followed with some injury prevention exercises and then a shakeout 25 minutes easy pool-running, for “2.5 miles”. Floor Barre class plus foam rolling at night.

Wednesday: In the morning, 11 miles very easy (9:03 – it was PITCH BLACK OUT), and then yoga, followed by 3.5 miles at very easy pace (8:02). Foam rolling in the evening.

Thursday: In the morning, 50 minutes of easy pool-running for “5 miles” plus 1000m of swimming breathing drills, followed by upper body and core strength work, plus injury prevention exercises. Foam-rolling at night.

Friday: 12.5 miles, including a tempo intervals workout on the track that was scheduled as 2x2 miles (with 2 lap recovery between each), and an optional 1 mile follow-up. Splits were 13:02 (6:39/6:22); 12:42 (6:28/6:14). I skipped the optional mile because I pushed the last mile of the second repeat a bit too hard, and went slightly anaerobic. It was a tough call, but I’m trying to develop the habit of knowing when to say when.   Followed with 30 minutes of very easy pool-running to flush stuff out (“3 miles”) . Pilates and foam rolling at night.

Saturday: 10.5 very easy miles in the morning (8:41 pace) – DC tourism run. Weights, core strengthwork, injury prevention exercises, and foam rolling at night.

Sunday: A long run of 17 miles at 7:34 pace, split as 9:00 pace for first half mile, then 8:15 pace for the next 5.5 miles, 7:29 pace for the next 6.5miles , and then 6:37 pace for the last 4.5 miles (last 10th of a mile was a kick at 5:42 pace). Followed with injury prevention work and 30 minutes easy pool-running for “3 miles”. (yes, there’s a gym open in the DC area on Christmas day, it has a pool, and it’s 10 minutes from my parents’ home. Score.)   Foam rolling at night.