Monday, May 20, 2013

Training log - Week ending 5/19/13

This week was 54 miles of “real running” plus 16 “miles” pool running and 1250 yards of swimming -- training log is here.  

And, project speed development is underway.  Basically, my natural tendency is to be an efficient shuffler.  Works great for covering ground, but also means that I'm not very explosive.  Combine that with two marathon training cycles, and....I'm a bit slower than I was last year at this time.  So my project for the next few months is to get that speed back.  Which means drills and strides, drills and strides, plus 200m repeats and a lot of mile races.  I ran my first mile race of the season this past Sunday, clocking 5:44.  The race was a lot of fun, and gave me a baseline.  But I've got a lot of work to do.


Dailies

Monday:  
In the morning, 50 minutes of easy pool-running for “5 miles," followed by injury prevention work and upper body strength training.  Foam rolling at night.

Tuesday: 
In the morning, 13 miles, including an interval workout of 4x800, 4x400, 2x200 (ran 2:55, 2:54, 2:53, 2:52, 84, 84, 82, 81, and then 37 and 37).  Followed with injury prevention work and 20 minutes of shakeout pool-running.  Foamrolling at night.

Wednesday
:   In the morning, 9.5 miles easy (8:26 pace), followed by yoga.   Later did another 5 miles (8:23 pace).  Foam rolling at night.

Thursday:  
In the morning, 55 minutes of easy pool-running for “5 miles," followed 650 yards of swimming breathing drills and some injury prevention work.  Foam rolling at night.

Friday: 
In the morning, 9 miles, including an abbreviated tempo workout of 3200 (12:37).  Followed with 20 minutes shakeout poolrunning. Foam rolling and some injury prevention work at night.

Saturday:  
In the morning, 3.5 miles very easy (8:51 - cheering at a race); 600 yards of swimming breathing drills and foam rolling in the afternoon..

Sunday:  
In the morning, a 3 mile warm-up and then a mile track race (5:44); later did 10 miles easy plus 15 minutes shake out pool-running.  Yoga and foam-rolling in the afternoon.

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