Training log - Week ending 12/2/12

This week was 46 miles of “real running” plus 9 running equivalents on the arc-trainer (call it 55 miles total), and then  12 “miles” pool running and 2300 yards of swimming breathing drills -- training log is here. 

Starting to ramp back up, after some down weeks.  I wanted to protect my feet for another week from any type of speed, so I introduced the intensity this week with “tempo” workouts on the arc-trainer.  As I’ve noted before, the arc-trainer seems to work REALLY well as a substitute for running, and I can mimic tempos effectively by sustaining a given heart rate for a specific duration.  Hence a 3 mile tempo on Tuesday, and a 4 mile tempo on Friday.    The tempos were pretty tough, but that seems normal for coming back from a break.  Runningwise, I kept the running easy to aerobic, never going faster than marathon pace.  My body seemed to handle that, so this upcoming week I'll try a few miles at tempo pace.

So coming back carefully.  Plan right now is to slowly rebuild, with a half-marathon (Rock and Roll Arizona) as a rust buster in mid-January, and then Shamrock marathon in March.

Dailies

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

Tuesday:  In the morning, 7.5 miles easy (8:12 pace) and then 30 minutes on the arc-trainer, including at 20 minute “tempo” – call it “4 miles” total, with a 3 mile “tempo.”  Then injury prevention work and 20 minutes shakeout pool-running.   Floor barre and foam rolling at night. 

Wednesday:   In the morning, 8.5 miles very easy (9:20 pace) followed by hot yoga.    Dry needling later that day.

Thursday:   In the morning, upper body weights and injury prevention work, followed by 2300 yards of swimming breathing drills, and 10 minutes easy pool-running.  2 miles very easy at night (8:42) followed by foam-rolling.

Friday:  In the morning, 8.5 miles easy (8:16 pace) and then 35 minutes on the arc-trainer, including a 26 minute “tempo” – call it “5 miles,” including a 4 mile "tempo."   Then injury prevention work and 15 minutes shakeout pool-running.   Pilates and foam rolling at night.  

Saturday:   In the morning, 6.5 miles easy (8:07 pace) plus injury prevention work.   Upper body weights and more injury prevention work, plus foam rolling, in the afternoon.

Sunday:   In the morning, 13 miles aerobic (average 7:48 pace, starting slow and dialing down to around 7:10 pace at end), followed by 15 minutes shakeout pool-running.   Hot yoga and foam rolling at night.