Monday, December 3, 2012

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.


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.


  1. Great Job!! When are you starting with track workouts and tempo runs again?

  2. I love the elliptical for tempos and I agree that it's an excellent substitute. Mentally boring and tough, though, so kudos for you for being persistent and getting your workouts in. Hope to see you on the track soon!