Training log - Week ending 2/3/13

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.

Dailies

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.