This week was 64.5 miles of “real running” and 10 “miles” pool running, plus 2500 yards of swimming breathing drills -- training log is here.
Felt much better this week – whatever bug I was fighting has subsided except for a bit of a mild sinus infection (TMI). And guilt – I apparently gave it to my boyfriend, who ended up getting hit much worse than myself, and also to at least one other person.
Was good enough by Saturday to set a 35 second 10K PR (race report) so woo. My running’s heading in the right direction, and I’m feeling good about what’s ahead.
In other news, I finally got into gear and added single legged deadlifts (light weight – 10-15 pounds) to my injury prevention routine. They’re not particularly draining, but they target all of my weak spots (glute engagement/stabilization; foot strength; ankle strength; one legged balance), and they’ve been recommended to me again and again. But, I continually find myself making excuses or running out of time and unable to do them (which is just an excuse – I have no trouble finding time for planks and abs exercises galore). I do know that the injury prevention exercises you keep dodging are generally the ones you need to be doing, so they’re now part of the routine.
Monday: In the morning, 50 minutes of poolrunning for “5 miles” plus 1000 yards of swimming breathing drills, followed by upper body and core strength work, plus injury prevention exercises. Foam-rolling at night.
Tuesday: In the morning, 12 miles including a track workout of 8x800 (scheduled was 6-10x800). Ended up with 8, at 3:02, 2:56, 2:56, 2:56, 2:56, 2:55, 2:55, 2:51. The consistency of these (watchless) splits cracks me up. Was hoping to go for 10, but after the 8th, I was told I was done. OK. Better too few reps than too many. Followed with injury prevention work and 10 minutes of shakeout pool-running. Floor barre and foam rolling at night.
Wednesday: In the morning 10 miles easy (8:22 pace) followed by yoga. Later, 3.5 miles easy (7:52). Also foam-rolling/stretching.
Thursday: In the morning, 8.5 miles easy (8:08 pace) plus drills and strides, followed by upper body and core strength work, plus injury prevention exercises. 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 mile warm-up, and then a 10K race in 40:18, followed by 4 mile cool-down. 20 minutes of recovery pool-running for “2 miles”; later very light upperbody and core strenthwork, plus lotsa foam-rolling, stretching, and injury prevention work.
Sunday: Long run of 16.5 miles – overall pace was 7:40, with moderate progression of a very slow start (9:21 pace) followed by two miles at 8:25 pace, next four at 7:47 pace, next eight at 7:27 pace, and final 1.5 at 6:58 pace. Followed with injury prevention work at gym, and then 20 minutes of easy pool-running for “2 miles”. Foam rolling and restorative yoga at night.