Training log - Week ending 1/19/14

This week was 52 miles of running, “12.5 miles” on the arc-trainer and 6,000 yards of swimming  -- training log is here.  

Still the same story – ramping up the miles and the marathon training.  Which means I’m in that weird transitionary period where I’m cutting back the cross-training, but it’s still a large part of my schedule.  I’m on week two of my coach’s training plan for Boston, which would normally have me at 58-68 miles per week.  But instead I did 52 miles, plus cross-training to make up the difference.  I'm on the same plan for this upcoming week, except a few more running miles, and a bit less cross training.

I finally got to do my first track workout in literally months on Friday.  It felt great to be back, even if the fun was marred by my apparent inability to tie my shoes.  I was hoping to use the “fast mile” part of the workout to gauge my fitness, but you really can’t read anything from a 1600 where your shoe came completely untied TWICE.  I have since invested in lace locks – if that doesn’t work, my options for next steps include Velcro, a return to kindergarten, and/or a manslave to tie my shoes.

Dailies

Monday:   In the morning, injury rehab work, 45 minutes on the arc-trainer for “4.5 iles, and 1000 yards of swimming.   Foam rolling at night.

Tuesday:  In the morning, injury rehab work, 11 miles on a hilly route (8:18).  Foam rolling at night.

Wednesday:   Injury rehab work, 6 miles easy (8:50) and a yoga class.  Later did another 3 miles easy (8:29 pace) and 1500 yards of swimming.  Foam rolling at night.

Thursday:   In the morning, injury rehab work , 50 minutes on the arc-trainer for “5 miles” and 1500 yards of swimming.  Foam rolling at night.

Friday:  In the morning, injury rehab work, 8 miles running, including a tempo workout of 3200, 1600 (splits were 13:43 (7:04/6:39) and 6:22) followed by 30 minutes on the arc-trainer.   Foam rolling at night.

Saturday:   In the morning, injury rehab work, 10 miles easy (8:24 pace), and some upper body weights work.  Foam-rolling in the afternoon.

Sunday:   In the morning, injury rehab work, 14 miles easy (8:06 pace), and 2000 yards of swimming, including 6x100 on 2:00 (1:43.39, 1:43.15, 1:43.20, 1:41.90, 1:40.94, 1:39.93).  Yoga and foam rolling at night.