Week 2 of project speed development. Trying to add in 200m repeats as appropriate, plus doing drills every day I run. I've also added in box jumps to my gym workout in an attempt to build some power. Right now my standing jump is frankly pathetic, but even in the past week I've seen improvement in my strides and drills. I skipped my long run on Sunday since I race another mile on Monday - we'll see how that goes.
Dailies
Monday: In the morning, 60 minutes of easy pool-running for “6 miles," followed by injury prevention work and upper body strength training. Foam rolling at night.
Tuesday: In the morning, 12 miles, including an interval workout of 1600, 2x(800, 2x400), 2x200. I ran 5:54, 2:51, 82, 82, 2:50, 81, 80 and then 38 and 38 (half distance recovery between most; full recovery between the 200s). Followed with injury prevention work and 20 minutes of shakeout pool-running. Foam rolling at night.
Wednesday: In the morning, 9.5 miles easy (8:17 pace), followed by yoga. Later did another 5.5 miles (8:18 pace). Foam rolling at night.
Thursday: In the morning, 1000 yards of swimming breathing drills and 20 minutes of easy pool-running for “2 miles," plus upper body strengthwork and injury prevention work. 3.5 miles very easy (8:42) plus drills and foam rolling at night.
Friday: In the morning, 12 miles, including an abbreviated tempo workout of 3200, 1600, split as 13:00 6:35/6:25) and then 6:02. Followed with 20 minutes shakeout poolrunning. Foam rolling and some injury prevention work at night.
Saturday: In the morning, 10.5 miles very easy (8:16) plus drills; foam rolling at night.
Sunday: 1000 yards of swimming breathing drills plus foam-rolling.
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