Training log - Week ending 11/18/12

This week was 14 miles of “real running” plus 17.5 running equivalents on the arc-trainer (call it 31.5 miles total), and then  20 “miles” pool running and 2250 yards of swimming breathing drills -- training log is here.  

What was to be my final week of taper instead ended up being my first week of recovery.   Really pretty unstructured, with the focus being on a) doing whatever the heck I felt like doing, and b) doing a limited amount of running to encourage the foot to heal – the theory is that staying off of it totally will just make it worse – it needs to be kept active to preserve the range of motion and stimulate blood flow.  Additionally, other stuff like swimming, pool-running, etc, will also promote circulation - essential for a part of the body that doesn't get much blood flow.

So, short easy runs most mornings.  Plus lots of PT.  And tons of yoga.  I don’t do as much yoga as I would like while in heavy running training, just because I think full rest is needed more.  But while I’m in time-off/injury recovery mode, yoga really hits the spot for strengthening and injury prevention.  And it’s also fun.

As of Sunday, the foot felt pretty good.  As good as it did before my ill-fated tempo last week (where the foot swelled up and got sore after).  So yeah, not doing that again.   Another week or two of running carefully, and then hopefully I’m out of the woods.

Onward.

Dailies

Monday:   In the morning, 60 minutes of easy pool-running for “6 miles,” and some upper body strengthwork and injury prevention work.  Yoga and foam rolling at night.

Tuesday:  In the morning, 2 miles outside very easy (8:55 pace) and then an hour on the elliptical (~7.5 miles).  Physical therapy in mid morning (dry needling – ouch). 

Wednesday:   In the morning, 65 minutes of easy pool-running for “6.5 miles”, plus 1750 yards of swimming breathing drills.  Yoga at night, plus foam rolling.

Thursday:   In the morning, 3 miles easy (8:06 pace), followed by 45 minutes on the arc-trainer for “5 miles” and then PT.  Yoga and foam-rolling at night.

Friday:  In the morning, 4 miles easy (8:14 pace), followed by upper body strengthwork and injury prevention exercises.  Pilates at night, plus foam rolling.

Saturday:   In the morning, 75 minutes of easy pool-running and 1500 yards of swimming breathing drills.  Foam-rolling, injury prevention work, and yoga in the afternoon.

Sunday:   In the morning, 5 miles easy outside (7:55 pace) followed by 45 minutes on the arc-trainer for “5 miles” and then yoga.  Foam rolling at night.