Training log - Week ending 2/24/13

This week was 62.5 miles of “real running” plus 19 “miles” pool running and 1800 yards of swimming -- training log is here.  

Some more workout interruptus this week.  On Wednesday my left calf got a bit stiff and started intermittently cramping (post tib, soleus, and gastroc, if you care).  In order to make sure I was fine for my Sunday run, I skipped my scheduled Friday tempo workout.  I originally planned to do the workout in the pool instead, but ended up getting a late evening sports massage on Thursday.  I decided that it was smarter to take a mental health morning than to crank through the pool-running tempo workout, so I just went with some easy swimming on Friday.

The good news is that the day off helped, and I was good to go for Sunday's long run.  The long run went pretty well - a bit mentally tough at times due to a variety of factors including a decent headwind for the last few miles.  But I finished it feeling like I could have held the pace for at least another mile, so that's a good sign.  And the calf held up - slightly tight at times, but never betraying me. 

With three twenty milers in the books, taper is here.  Now the trick is to stay healthy.  As of Monday morning, my calf's feeling great, so I'm going to do a careful set of intervals tomorrow.  But damn sure I'm going to do everything I can to stay healthy the next few weeks, even if it means sleeping in bubble wrap.  

My coach wants us to race a 5K on Saturday (and I'm already registered) but I'm probably going to play by ear.  If I'm feeling any risk, I'll either do it as a tempo or skip altogether.

Dailies

Monday:   In the morning, 70 minutes of easy pool-running for “7 miles,” followed by injury prevention work and upperbody strength work.  Foam rolling at night.

Tuesday:  13 miles including a track workout of 1600, 1200, 2x800, 400.  Splits were 5:58, 4:22, 2:53, 2:52, and 78, followed by injury prevention work and 20 minutes of shakeout pool-running for "2 miles."

Wednesday:   In the morning, 9.5 miles very easy (9:07 pace) followed by yoga.  Later did another 6.5 miles (8:09 pace).   Foam rolling at night.

Thursday:   In the morning, 80 minutes of beltless pool-running (so more aerobic than easy) for "8 miles." followed by upper body strength training and some injury prevention work.   Sports massage at night.

Friday:  In the morning, 1800 yards of swimming.  Pilates and foam rolling at night.

Saturday:   In the morning, 12 miles very easy (8:27).  Foam-rolling, upper body weights, and injury prevention work in the afternoon.

Sunday:   21.5 miles as a progressive long run, split as 8:27 for first 3 miles, 8:00 pace for next 4, 7:32 for next 6, 7:00 for last 8.5. Average 7:32 for 21.5 miles.  Followed with injury prevention work and 20 minutes shakeout pool-running.  Foam rolling at night.