Training log - Week ending 9/16/12

This week was 42 miles of “real running” and 9 “miles” pool running, plus 3500 yards of swimming breathing drills -- training log is here. 

Pretty reduced week, as I tapered for a half-marathon on Sunday.  The race ended up not going very well.  In the words of Joan Benoit - “my worst races have been my greatest teachers.”  Pick up, move on.  Sulked until noon on Monday, and now I’m done and picking out my next race.  I want vengeance.

Dailies

Monday:   In the morning, 30 minutes of easy pool-running for “3 miles” and 1000 yards of swimming breathing drills, followed by some injury prevention work.  Foam rolling at night.

Tuesday:  In the morning, 10.5 miles including a track workout of 6x1200 – splits of 4:34, 4:22, 4:22, 4:22, 4:17, 4:14.  Followed with injury prevention work and 20 minutes of easy pool-running.  Floor barre and foam rolling at night.

Wednesday:   13 miles very easy (8:30 pace).  Foam rolling at night.

Thursday:   In the morning, 1500 yards of swimming breathing drills and 30 minutes of easy pool-running for “3 miles.”   Foam rolling at night.

Friday:  In the morning, 7 miles, including a mile pick-up at 6:39 pace – also did drills and strides.  Followed with injury prevention work.  Pilates and foam-rolling in the afternoon.

Saturday:   In the morning, 1000 yards of swimming breathing drills and 10 minutes easy pool-running.   Also drove to Philly.  Foam-rolling at night.

Sunday:   In the morning, 1.5 mile warm-up jog, then 7.5 miles at what ended up averaging to 6:50 pace (dropped out of my half-marathon).  Later, after giving up on the sag wagon ever showing up, a very easy 2.5 miles back to start line.  Foam rolling at night.