This week was 70 miles of “real running” and 14 “miles” pool running, plus 1500 yards of swimming breathing drills -- training log is here.
Just a basic training week, highlighted by blissfully awesome running weather for June. We had a spate of relatively cool temperatures and low humidity, which was fantastic. With the combination of a) no humidity and b) no pollen my lungs felt awesome for the first time in forever. Like winter all over again. I know it’s not going to last, but sure was nice.
I was a bit tempted to hop into a local 10K this weekend – “Lawyers Have Heart” but decided to skip. Lawyers Have Heart was my first race ever, so there’s the obvious appeal of returning “home” to it. On the other hand, my last few weekends have been semi-packed with races and social obligations; it was nice to have a relaxed week. And I got to get some good workouts in, which makes me feel positive about the future (the fall).
Monday: In the morning, 50 minutes of easy poolrunning for “5 miles,” followed by strength training and injury prevention exercises. Foam rolling and stretching in the afternoon.
Tuesday: In the morning, 13 miles including a track workout – a pyramid of 400, 800, 2x1200, 800, 400, plus two bonus 200’s. Ran 89, 2:55, 4:19, 4:22, 2:49, 79, and then 38 and 38. Followed with injury prevention work and 15 minutes of easy pool-running. Floor barre and foam rolling at night.
Wednesday: In the morning, 10.5 miles easy (7:50 pace) and then a yoga class. Later, did another 5 miles easy (7:36 pace). Foam rolling and stretching at night.
Thursday: In the morning, strength training and injury prevention exercises followed by 1500 yards of swimming and 40 minutes of easy poolrunning for “4 miles.” Foam rolling and stretching at night.
Friday: In the morning, 13 miles including a cruise intervals workout of 2x3200m with 800m jog recovery. Splits were 12:36 (6:25/6:11 - 6:20 pace)) and 12:31 (6:20/6:11 - 6:18 pace). So, nicely consistent. Followed with injury prevention work and 15 minutes of easy pool running. Foam-rolling and gentle pilates in the afternoon.
Saturday: In the morning, 11.5 miles easy (7:56 pace); upper body strengthwork and foam rolling in the afternoon.
Sunday: 17 miles progression (7:55 pace, split as 8:54 for first 3 miles, 8:08 for next 7.5, and last 6.5 at 7:15 – pretty happy with this) followed by injury prevention work, foam rolling, and 20 minutes of recovery pool-running. Flow/restorative yoga tonight.