Monday, December 24, 2012

Training log - Week ending 12/23/12

This week was 64 miles of “real running” and 12 “miles” pool running, plus 1000 yards of swimming breathing drills -- training log is here.

Another week of building, coming back.  Had a bit of a scare earlier this week - my right hamstring and psoas both felt a bit tight after Tuesday's hills.  I ran easy on a flat surface on Wednesday, but they tightened up badly thereafter - to the point where I would have taken a day or two off.  

However, I had an appointment scheduled with Capital Rehab for Wednesday, post run, anyway.  So went in, where they did some ART on it, and then instructed me to run (I was actually told to run on Wednesday night, but decided I was a bit chicken, and I'd give it another 12 hours).  And, Thursday morning, it felt better.  I did a careful tempo on Friday to test it, and it held up.  So yay.  I am taping for the next few days, to be super careful (as well as also wearing tights - a rarity for me - to keep that leg extra warm).

Dailies

Monday:   In the morning, 50 minutes of easy pool-running for “5 miles” and 1000 yards of swimming breathing drills, plus some upper body strengthwork and injury prevention work.  Foam rolling at night.

Tuesday:  In the morning, 12 miles including a workout of 6 hill repeats – nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes). Followed with injury prevention work and 20 minutes of shake out pool-running. Foam rolling at night.  

Wednesday:   In the morning, 9 miles very easy (8:21 pace), followed by yoga.    Foam rolling at night.

Thursday:   In the morning, 5 miles very easy (8:19 pace) plus some upper body strengthwork and injury prevention work.  Foam rolling at night. 

Friday:  In the morning, 11.5 miles, including a tempo workout of a) a restrained 5K tempo, and then 1600m at intervals pace.  Ran 20:19 for the 5K (6:34/6:33/6:27/0:45) and then 6:02 for the mile (very windy on the track).  Followed with injury prevention work and 30 minutes easy pool-running.  Pilates and foam-rolling in the afternoon.

Saturday:   In the morning, 10.5 miles easy (8:08 pace).  Windy.  Upper body strengthwork and injury prevention work plus foam rolling in the afternoon.

Sunday:   In the morning, 16 miles progression averaging 7:36 pace, split as 8:09 for first 8, next 3.5 at 7:21, last 5.5 at 6:53.   Followed with injury prevention work and 20 minutes of shakeout pool-running.   Yoga and foam rolling at night.

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