Training log - Week ending 10/13/13

This week was 50 miles of “real running” and 5000 yards of swimming  -- training log is here.  

[belated and very quick entry - I've been way busy]

Still ramping up the miles.  My fitness feels like it's actually not too bad, though not great.  Cross training does work.

Of course, no uptick is without its set backs, and my hammie decided to get unhappy with me at the end of last week.  Not horrible (I can't feel it when I'm walking at all), but I'm going to take three days off to be careful.  


Dailies

Monday:   In the morning, upper body strengthwork and injury prevention work, followed by yoga and then 1500 yards of swimming.  Foam rolling at night.

Tuesday:  In the morning, 9 miles, including 4x800 on a trail (splits were 3:03, 3:06 (traffic), 2:58, 2:55).  Foam rolling at night.

Wednesday:   In the morning, 8 miles easy (8:11), followed by yoga.  Later did another 3 miles easy (7:56 pace).  Massage at night.

Thursday:   In the morning, some upper body weights and then a yoga class, followed by 2000 yards of swimming.  Foam rolling at night.

Friday:  In the morning, 11.5 miles.  Skipped my normal tempo due to bad conditions on the trail, instead just doing a progression for the last few miles, dropping down to 6:30 pace for the last half mile.   Foam rolling at night.

Saturday:   In the morning, 3 miles easy (8:00 pace), and then 1500 yards of swimming, followed by injury prevention work.  Yoga and foam rolling in the afternoon.

Sunday:   In the morning, 15.5 miles easy (8:08 pace).  Some foam rolling at night.  Also spent 8 hours watching the US Equestrian medal finals.  Stuff like THIS is really hard.  Trust me.