This week was 69 miles of “real running” and 14 “miles” pool running, plus 2500 yards of swimming breathing drills -- training log is here.
was a good basic training week. DC heat and humidity is starting to hit
– it was really bad on Tuesday/Wednesday, and then eased up. But it
will be back. I’ve been forcing myself to wear a long sleeve t-shirt on
all my runs, simply to force some heat acclimation. But, as of today,
I’m declaring it sports-bra weather – I’m about as acclimated as I’m
going to get, and the weather will do the acclimation work for me from
here. The next two weeks will be cutbacks, as I’m racing both
weekends, and also am taking a light week this week both to force myself to rest and for social obligations.
On Memorial Day, I’m doing my first road mile race, which will
be fun. Totally not my focus distance, so just a chance to play with
something different. Then the weekend after that is either the “Race
for the Cure 5K” or a track mile – which one depends on the weather. I’m
leaning towards the track mile, but will do the 5K if we get a break in
the weather and I feel like it.
Only other thing of note is the
new addition to my injury prevention routine. Having mastered single leg
deadlifts, I’m now adding in balancing on one leg with my eyes closed,
having been convinced of the value. I’ve gotten it to 25 very tentative seconds… I’ll be pretty proud of myself when I master this for a full minute.
yes, easiest injury prevention drill ever , seriously. You can do this
at any time of day, in nearly any location, and it takes very little
time. I’m doing 8 reps of 25 seconds each; with 5 seconds to swap legs
(it’s programmed into my Garmin). Takes a total of 4 minutes. No
Monday: In the
morning, 1000 yards of swimming breathing drills and 50 minutes of easy
poolrunning for “5 miles,” and then weight lifting and injury prevention
work (also some quick foam-rolling). Foam rolling and stretching at
Tuesday: In the morning, 12 miles, including a
track workout of two sets of 1200, 800, 400. Splits were 4:34, 3:00,
1:25, 4:29, 2:59, 1:25 (ridiculously humid, and I just could never catch
my breath, so no negative splitting here). Followed with injury
prevention work and then 10 minutes of shake out pool-running for “1.5
miles”. Floor barre and foam rolling at night.
In the morning, 10 miles easy (7:52 pace) followed by a yoga class.
Later, 5 miles easy (7:43 pace) plus some drills. Got a sports massage
Thursday: In the morning, strength training and
injury prevention exercises, followed by 1500 yards of swimming
breathing drills and 40 minutes of easy poolrunning for “4 miles.” Foam
rolling and stretching at night.
Friday: In the morning,
12 miles, including a 3.5 mile tempo in 22:25 (6:25, 6:25, 6:24, and
3:11 for extra half mile – 6:27 pace). Followed with injury prevention
work and 20 minutes of shakeout pool-running. Pilates plus foam-rolling
and stretching at night.
Saturday: In the morning, 13
miles very easy (7:44 pace) plus drills and strides. Upper body
strengthwork, injury prevention work, and foam rolling in the afternoon.
A progressive long run of 16.5 miles - averaged 7:30 pace, with first 3
miles at 8:27 pace, 7:40 for next 7.5, 6:59 for next 4 miles, and 6:36
pace for last 2. Followed with injury prevention work and then 20
minutes of shakeout pool-running. Yoga and foam rolling are tonight.