Training log - Week ending September 30, 2012

This week was 60 miles of “real running” and 15 “miles” pool running, plus 1000 yards of swimming breathing drills -- training log is here.  

Cut back week.  In a nutshell, I’ve been fighting off a mild but persistent bug for the last few weeks, and I’m pretty darn sick of it.  It hasn’t knocked me completely out, but I’ve been feeling crappy and my workouts have felt a lot harder than they needed to be.  

So after Tuesday morning’s workout, I decided to take it very easy until my resting HR dropped back down to normal and stayed there.  So, I skipped my Tuesday evening floor barre class and Wednesday became pool-running only, while Thursday and Friday each were an hour of easy running (skipping tempo).  I also cut sharply back on my normal weight training.  By Saturday I was feeling a bit better, and by Sunday my resting HR was back to normal (though my sinuses still hurt – using a neti pot feels like pouring battery acid up my nose - /whine). 

Sunday was scheduled to be a progressive 20-22 mile long run, my first of the training cycle.  But I decided to be cautious and keep it shorter, shooting for about 16 easy, but giving myself the option of practicing marathon pace if I felt good at the 10-11 mile mark.  As it turned out, I did feel OK, so decided to pick it up to marathon pace, which I then held fairly easily for 6.5 miles.  Easily, as in I had to continually apply the brakes and remind myself that the point was to lock in marathon pace.  The advantage of fresh legs, from all that rest, I guess, and apparently I’m not TOO sick.  I probably could have gone for 20 anyway, but I’d rather just make sure I kick this thing and be on solid footing for the next month of marathon training.

Dailies

Monday:   In the morning, 40 minutes of easy pool-running for “4 miles” and 1000 yards of swimming breathing drills, plus some upper body strengthwork and injury prevention work.  3 easy miles (8:24 pace) and foam rolling at night.

Tuesday:  In the morning, 14.5 miles including 10x800m – splits were 2:59, 2:57, 2:56, 2:53, 2:52, 2:53, 2:54, 2:53, 2:52, 2:49.  Followed with injury prevention work and 20 minutes of easy pool-running.  Foam rolling at night.

Wednesday:   In the morning, 70 minutes of easy pool-running.  Yoga and foam rolling at night.

Thursday:   In the morning 7 miles easy (8:08 pace).   Foam rolling in the evening.

Friday:  In the morning, 8 miles easy (8:10 pace) , followed by some light injury prevention work.  Pilates in the afternoon.

Saturday:   In the morning, 10.5 miles easy (8:18 pace).  In the afternoon, some light weight training and injury prevention work, plus foam-rolling.   

Sunday:   In the morning, 17.5 miles, most at easy pace, but the last 6.5 at marathon pace.  Split as 2 miles at 8:30 pace, 9 miles at 8:02 pace, and then 6.5 at 6:53 pace.   Followed with 20 minutes of shakeout pool-running.  Foam rolling at night.