This week was 76 miles of “real running” and 14 “miles” pool running, plus 2000 yards of swimming breathing drills -- training log is here.
Pretty good week overall. I ran my tempo a bit too hard on Friday, but corrected by keeping the long run pretty restrained on Sunday, so yay. I’ve started adding shakeout runs the evenings before my workouts, and I’ve actually felt better in the morning workouts . The key is just to keep them short (20-30 minutes) and very easy.
Next week will be a cutback, as I race a mile on Sunday.
Monday: In the morning, some weights work, 35 minutes of easy pool-running for “3.5 miles,” and 1000 yards of swimming breathing drills. 4 very easy miles (8:17 pace) at night, followed by foam rolling.
Tuesday: In the morning, 13 miles, including a track workout of 2x1600m, 3x800m – splits were 5:57, 5:48, 2:46, 2:45, 2:47. Followed with injury prevention work and 25 minutes of easy pool-running. Foam rolling at night.
Wednesday: In the morning, 12 miles easy (8:15 pace) followed by yoga. Later, 4 miles easy (7:52). Foam rolling at night.
Thursday: In the morning, upper body strengthwork followed by 45 minutes of easy poolrunning for “4.5 miles” and 1000 yards of swimming breathing drills. 2.5 miles very easy (8:30 pace) plus foam rolling and stretching at night.
Friday: In the morning, 13 miles, including a tempo workout of 25:14 for ~4 miles/6400m (average pace of 6:31, split as 6:31, 6:17, 6:16, 6:10). Followed with injury prevention work and 20 minutes of shakeout pool-running. Pilates and foam rolling in the afternoon.
Saturday: In the morning, 11.5 miles easy/aerobic (8:02 pace, but a bit too humid to call this truly easy). Upper body strengthwork plus stretching and foam rolling in the afternoon.
Sunday: In the morning, 16 mile long run, with some moderate progression (kept very restrained due to tough conditions – temps of 79-83, and DP of 73-76). We averaged 7:58 pace, split as first 3 at 8:26, next 8.5 at 7:58, final 4.5 at 7:38. Followed with injury prevention work, and did 15 minutes shakeout pool-running. Yoga and foamrolling in the afternoon.