Training log - Week ending 7/21/13

This week was 48 miles of “real running” plus 17 “miles” pool running, "9 miles" on the arc-trainer, and 1000 yards of swimming breathing drills -- training log is here.  


The first part of the week was dedicated to playing it safe as I babied my tight left calf.   Though I probably could have gotten away with the hill workout on Tuesday, it wasn't worth the risk, so I kept Tuesday's activities to 2 miles of easy jogging plus my old friend, the arc-trainer.

I'll say it again, you really can get a very good tempo workout on the arc-trainer.

By Wednesday, everything felt fine, so I resumed my normal running plan, though I still played it very cautious for the first half of Friday's workout, to make sure everything was kosher.  Everything held up well, so out of the woods on the left calf.

I do have some lingering concerns though - I've felt the last few weeks like my form isn't quite where it should be - especially my glutes (especially the left), which don't seem to be firing quite right, causing imbalances all over the place.  The result is that I seem to have all sorts of intermittent shifting aches that go away with rest, and return with running.  So, focus for the next few weeks is on glute activation stuff and drills (which I've slacked off on the last 2 weeks) to get myself back into good form.

Dailies

Monday:   In the morning, 55 minutes of easy pool-running for “5.5 miles," plus some upper body strengthwork.  Foam rolling at night.

Tuesday:  In the morning, 2 miles very easy outside, and then an arc-trainer workout of "20 minutes, 15 minutes, 10 minutes" - all at tempo effort, with 2:30 recovery between each.  I counted this workout, plus warm-up and cooldown, as equivalent to "9 miles."  Followed with injury prevention work and 20 minutes of shakeout pool-running.  Foamrolling at night.

Wednesday:   In the morning, 7.5 miles (8:15 pace), followed by yoga.  Later did another 5 miles at 8:00 pace.  Sports massage at night.

My right leg (not the one that was tight)
a few days after Wednesday's massage. 
"Deep tissue" is right.

Thursday:   In the morning, 35 minutes of easy pool-running for "3.5" miles plus 1000 yards of swimming breathing drills, followed by some injury prevention work and upper body strengthwork.  Foam rolling at night.

Friday:  In the morning, 9.5 miles, including a modified tempo workout (weather was pretty bad) 4x1600 at tempo effort.  Split these at 6:30, 6:22, 6:17, 6:12.  Followed with injury prevention work and 40 minutes shakeout pool-running.   Yoga and foam rolling at night.

Saturday:   10 miles easy in the morning (8:03 pace); upper body strengthwork and injury prevention work plus foam rolling in the afternoon.

Sunday:   In the morning, 14 miles as a moderate progression - split as 8:40 pace for first 5.5, 7:47 next 4.5, 7:13 last 4.  Followed with injury prevention work and 20 minutes shakeout pool-running.  Yoga and foam rolling at night.