Training log - Week ending 8/25/12

This week was 79 miles of “real running” and 15 “miles” pool running, plus 2000 yards of swimming breathing drills -- training log is here.  

Great week for the most part.  My workouts on Tuesday and Friday felt really good, and I finished each with a lot left in the tank (which is good, the last thing I want to do is to throw away my best race efforts in my workouts).  I was really happy with Friday’s 10K tempo.  I’ve been dreading the prospect of 25 laps on the track, but I know that they’re part of marathon training.  So when my coach told us all to take advantage of the great weather and to go for at least 5 miles, with the 10K encouraged, I bit the bullet.  And it was fine.  Mentally tiring, but physically one of the easier tempos I’ve done (I intentionally kept it slow).  Dragon slayed, yay.

I’m also pretty happy with how good I’ve gotten at keeping my shakeout runs really restrained (I’ve been working at this).  The trick is just to try to see how many people I can get to pass me during a run.

The upcoming week is a cutback, as I’m racing a 5K on Saturday.  I’m hoping for good weather and a chance to show my stuff.

Dailies

Monday:   In the morning, upper body strength work plus injury prevention stuff, 1000 yards of swimming breathing drills, and 45 minutes of easy pool-running for “4.5 miles.”  3 very easy miles (8:31 pace) at night, followed by foam rolling.

Tuesday:  In the morning, 14.5 miles, including a track workout of 3 sets alternating 1600, 800.  Splits were 5:57, 2:48, 5:48, 2:48, 5:45, 2:44.  Felt good, like I could have done another set if needed.   Followed with injury prevention work and 20 minutes of easy pool-running.  Floor barre and foam rolling at night.

Wednesday:   12 miles very easy (8:31), followed by a yoga class.  Later did another 4.5 miles easy (7:53).  Also foam rolling at night.

Thursday:   In the morning, 25 minutes of easy pool-running for “4.5 miles.”  1000 yards of swimming breathing drills, and some injury prevention/strengthwork.  3 very easy miles (8:47 pace) at night, followed by foam rolling.

Friday:  In the morning, 14.5 miles, including an 10K tempo in 40:48, split as 6:40, 6:34, 6:32, 6:30, 6:29, and then 8:03 for last 2000m (6:29 pace).  6:34 pace overall.  Tempo notable for a) being my first 10K tempo ever, b) my shoe getting uncomfortably loose during the very first lap (which was a nice distraction, if also a bit slowing) and c) the fact that I lost count of laps and was pleasantly surprised when I realized that I was actually done a lot sooner than I expected (especially since my shoe was REALLY loose by then, and I wasn’t sure it’d make it any further).

Followed with injury prevention work and 20 minutes recovery pool-running.  Pilates and foam-rolling in the afternoon.

Saturday:   In the morning, 11.5 miles easy (8:07 pace).   Upper body strength work plus injury prevention stuff and foam-rolling in the afternoon.

Sunday:   In the morning, a progressive long run of 16 miles, split as first 8 at 8:22 pace; next 4 at 7:25, last 5 at 6:51 pace.  Annoying run.   I took a gel at my normal spot even though my stomach felt a bit full, and the gel didn’t agree with me, resulting in stomach issues (which also means that the pacing for the last third is deceptive, as I ran way too fast for parts of it during my stampede to the portapotty).   Followed with injury prevention work and 20 minutes of shakeout pool-running.  Yoga and foam rolling at night.