A "journey" involving running in place in the deep end. Quite possibly I've gone off the deep end.
Monday, April 15, 2013
Training log - Week ending 4/14/13
This week was 59 miles of “real running” plus 15 “miles” pool
running and 1000 yards swimming -- training log is here.
Started back to workouts this week, with a tempo on Friday. I'm out of shape, but I knew that. And I'm not as out of shape as I feared, and in better condition then I was when I started the Shamrock training cycle, so yay.
I'm racing Pike's Peek 10K this coming weekend. It's a ludicrously fast downhill course; be interesting to see what I run, given my lack of workouts. I'm not fit right now, but I've never let that keep me from racing.
Monday:In the morning, 60
minutes of easy pool-running for “6 miles” followed by injury prevention work and some strength training.Foam rolling at night.
Tuesday:10.5 miles easy (7:58)
followed by lower body injury prevention work; foam rolling at night.
Wednesday:In the morning, 8
miles very easy (9:00 pace), followed by yoga.Later did another 4 miles (7:34 pace - apparently I felt too good). Foam rolling at night.
Thursday:In the morning, 50
minutes of easy pool-running for “5 miles" plus 1000 yards of swimming breathing drills, followed by injury prevention work and upperbody strength training Foam-rolling at night.
Friday:In the morning, 11
miles, including tempo intervals of 2x3200m (800m jog) Splits were 12:52 (6:27/6:25) and 12:48 (6:28/6:20). This workout notable for the thunderstorm that hit during it. Followed with injury prevention work and 20 minutes shakeout pool-running. Foam rolling at night.
Saturday:In the morning, 11
miles easy (7:51 pace).Foam-rolling,
injury prevention work, and upperbody/core strengthtraining in the afternoon.
Sunday:In the morning, 14 miles as a progressive run, split as first 2.5 at 8:56, next 4 at 8:05, next 3 at 7:33, last 4.5 at 7:00 pace. Overall pace 7:46. Followed with injury prevention work and 20 minutes shakeout pool-running. Yoga and foam-rolling in the afternoon.