This week was 65 miles of “real running” and 7 miles of "running equivalents" on the arc-trainer, plus 16 “miles” pool running -- training log is here.
Encouraging week. I'm starting to really feel my fitness again. I'm not fit yet, but I'm getting there. I feel like my running self again, whereas I haven't before. If that makes sense. The weather was crazy, though. Warm enough to wear a sportsbra on Tuesday and Wednesday, but Friday was a different story...
The weather was fine as we warmed up for the tempo workout, and then what can only be described as a blizzard hit as the workout started. My scheduled 3200m, 1600m got shut down after the 3200m, which would have been more appropriately run in snow shoes. I left the track and shifted to the sidewalks, hoping they'd be clear enough for some easy miles. But the sidewalks were snow covered and quite slick as well, so I decided to be careful and shifted to the arc-trainer for an hour. Subbing in 60 minutes on the arc-trainer for easy miles wouldn't destroy my training, while an injury might.
And, of course, when I got off of the arc-trainer and went outside, the snow had ended and the sidewalks were clear. Sigh.
Monday: In the morning, 60 minutes of poolrunning for “6 miles”, and then some upper
body and core strength work, plus injury prevention exercises.
Foam-rolling at night.
Tuesday: In the morning, 13 miles including a track workout of 1600, 2x1200, 2x800, 2x400. Split as 5:55, 4:22, 4:21, 2:51, 2:53, 81, 80. Followed with injury prevention work and 20 minutes of
shakeout pool-running. Floor barre and foam rolling at night.
Wednesday: In the morning 9.5 miles easy (8:40 pace) followed by yoga. Later, 6.5 miles easy (8:09 pace). Also foam-rolling/stretching at night.
Thursday: In the morning, 65 minutes pool-running for "6.5 miles" followed by upper body and core strength
work, plus injury prevention exercises. Foam-rolling at night.
Friday: In the morning, 5.5 miles, including an aborted tempo workout - ended up running/skiing 3200m in 12:58 (6:36/6:22) before workout shut down due to weather. Moved to arc-trainer for the equivalent of 7 easy miles (60 minutes on arc-trainer), followed by injury prevention work.
Saturday: In the morning, 12 miles easy (8:02 pace). Upper
body and core strength work, plus injury prevention exercises and foam-rolling in the afternoon.
Sunday: Long run of 18 miles, with MP-ish tempo segments fitted in - this was a workout of 4 miles, 3 miles, 2 miles, 1 mile all at MP, with one mile easy running in between. Ended up running them all a bit faster than goal MP - splits were 4 miles in 27:42 (6:55 pace), 3 miles in 21:01 (7:00 pace), 2 miles in 13:38 (6:49 pace) 1 mile in 6:40. Ah well. We were able to chat some as we did the workout, so I'm not too worried. Followed with
injury prevention work at gym, and then 15 minutes of easy pool-running
for “1.5 miles." Foam rolling at night.