This week was 52.5 miles of “real running” and 13 “miles” pool running, plus 2000 yards of swimming breathing drills -- training log is here.
This ended up being an unplanned cutback week, due to some stupid bug. I showed up for Tuesday’s track workout planning on doing at least five 1200m repeats (workout was 4-6x1200m), and not making the connection between a) my irritable mood and headache, b) my achy upper body, and c) my congestion (which I thought was allergies). As the workout continued on, I started working a lot harder than I should have. About 200m into the 4th repeat I got really light headed, and just shut it down at that point since I was clearly off. Headed straight from track to bed.
Luckily, the worst of the bug only lasted about 24 hours. However, some residual fatigue lingered through the week, so I eased up on things. I cut out the weight-training, cut back the mileage, kept all the yoga to “restorative” or “gentle,” and rearranged my schedule to do whatever I could to get 9 hours+ of sleep each night. By the weekend, I was feeling mostly recovered, so I went ahead and raced a 5K for the experience, and did OK (report). Kept Sunday’s run to easy pace, rather than progression, just to make sure I didn’t force a relapse.
Dailies
Monday: In the morning, 70 minutes of poolrunning for “7 miles” followed by upper body and core strength work, plus injury prevention exercises. Foam-rolling at night.
Tuesday: In the morning, 6 miles including a track workout of 3x1200m (500m jog). Splits were 4:35, 4:28, 4:26, and then done. Skipped the cooldown jog, injury prevention work and recovery pool-running in favor of calling in sick to work and going back to bed.
In the evening, foam rolling and stretching at home plus zinc and massive fluids.
Wednesday: In the morning, slept in and then ran easy. 11 miles easy (7:54 pace). Gentle yoga and foam rolling at night.
Thursday: In the morning, 10 miles easy (8:00 pace) plus drills and strides. Pilates and foam-rolling at night.
Friday: In the morning, swimming breathing drills. Foam-rolling and stretching, plus some injury prevention work, at night.
Saturday: In the morning, 3.5 mile warm-up, and then a 5K race in 19:43, followed by 1.5 mile cool-down. 30 minutes of recovery pool-running for “3 miles”; foam-rolling at night.
Sunday: A watchless long run at easy pace, so distance and time are approximations (I’m guessing 17.5 at 7:55 pace). My Garmin’s battery only had 20 minutes left, so I ended up running watchless for the most part, only turning it on at the end to time the final 2 miles to get some sense of pace (7:37 for those). I meant to do 16 at easy pace, but got diverted from my normal loop by some police activity; when I mapped out my run at home later, I discovered that my altered course ended up taking a bit over a mile longer. Oops.
Followed with injury prevention work at gym, and then 30 minutes of easy pool-running for “3 miles." Foam rolling and restorative yoga at night.
The idea requires that you carry out a stabilization and ab flexing combination abdominal exercise then a fatigue work out then a density workout. It ends having a stabilization workout and bridges.
ReplyDeleteFirst time reading your blog after googling the GW 10K and having your blog as my first result. I will be adding this to my other local runner reads. You can check out my blog at runprovidence.blogspot. I would say that the course on Saturday was very very flat.
ReplyDeleteThanks - I'm adding you as well.
DeleteI think we can disagree. Definitely not a HARD course, and a fairly fast one, but between the overpass and the climb in mile 3, I think it's over generous to call it "FLAT" :). But I also appreciate being called on my bullshit (seriously). :D