This week was 79.5 miles of “real running” and 16 “miles”
pool running, plus 1500 yards of swimming breathing drills -- training log is here.
A high week in terms of mileage, but low in terms of
intensity. I developed a bit of a sinus
infection at the start of the week. I
was never horribly sick, but I wanted to be sure I didn’t get horribly sick. My concerns about getting sick were
compounded by the fact that work’s also been a bit crazy, which adds to the
overall stress on my system. I guess I’ve
seen this story again and again – training’s going well, and then you start
feeling sick or develop a niggle, at the same time that life becomes
increasingly stressful and you’re running short on rest. So…you insist on doing your workouts as
planned anyway, and next thing you know, you really are majorly sick (or
injured or overtrained). And you’ve set yourself back.
I decided that wasn’t going to happen to me. So I played it safe by skipping Tuesday’s
track workout in lieu of easy mileage (doing everything like I would have done
on Tuesday, except the workout), and also kept Friday’s tempo very
conservative. And by Sunday my sinuses
were fine again, just in time for some great weather to roll through. I actually only meant to run 18 on Sunday, but screwed up my run math and went too far out on the trail. Since the run was scheduled as 18-20, I'm hoping that 19.5 miles wasn't the biggest sin in the world.
This coming week’s a pretty big cut-back, as I’m racing a
half-marathon next Sunday. Work’s
looking like it will continue to be very heavy this week, so I’m going to have
to make an extra effort to prioritize rest to the extent I can.
Dailies
Monday: In the morning, 65
minutes of easy pool-running for “6.5 miles.”
3.5 easy miles (8:16 pace) at night, followed by foam rolling.
Tuesday: In the morning, 11.5
miles easy (7:59 pace – skipping my track workout). Followed with injury prevention work and 15
minutes of easy pool-running. 2.5 miles
very easy (8:20) at night, followed by floor barre and foam rolling.
Wednesday: 11.5 miles very
easy (8:31), followed by a yoga class.
Later did another 4.5 miles easy (7:52).
Also foam rolling at night.
Thursday: In the morning, injury
prevention/strengthwork , followed by 1500 yards of swimming breathing drills
and 30 minutes of easy pool-running for “3 miles.” 2.5
very easy miles (8:32 pace) at night, followed by foam rolling.
Friday: In the morning, 14
miles, including a careful 4 mile tempo in 25:58, split as 6:42, 6:29, 6:26, 6:21. 6:32 pace overall. Followed with injury prevention work and 20
minutes recovery pool-running. Pilates
and foam-rolling in the afternoon.
Saturday: In the morning, 9.5
miles easy (8:10 pace). Upper body
strength work plus injury prevention stuff and foam-rolling in the afternoon.
Sunday: In the morning, a
progressive long run of 19.5 miles, split as first 6.5 at 8:02 pace; next 6.5
at 7:12, last 6.5 at 6:39 pace (a bit deceptive, as second half of run was
downhill with a tailwind). Followed with 30 minutes of shakeout
pool-running. Restorative yoga and foam
rolling at night.
Sounds like you were really self-aware and smart about how you handled this week!
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