Training log - Week ending 1/5/13

This week was 38 miles of running, 2 hours on the arc-trainer and 14,000 yards of swimming  -- training log is here.  

Still moving forward.  This week I started to test things a bit more, by a) running 2 days in a row; b) adding some gentle hills at easy pace, and c) adding some faster running.  I handled the first two pretty well, but the faster running on Friday did leave my hamstring a bit tender.  However, I suspect that the tightness had less to do with the pace of the running and more to do with the very cold temperatures that morning (temps in the low teens).  Similarly, my hamstring didn’t feel great after Sunday’s run, where the first two and last two miles were on mostly ice – but I suspect that was more the ice (and associated slipping than the hamstring.  Especially since the hamstring felt fine the first few miles.   

Duly noted – while continuing to rehab this thing, I have to be a bit more careful than I normally would be about weather conditions.  Fortunately, the hamstring felt fine during my rehab exercises on Monday morning, so I don’t think Sunday set it back too much.  We are supposed to get a decently bad cold snap the first part of this week, so I'll probably end up staying inside to be safe.  It's a bit disappointing - I was really looking forward to doing a hill workout this week.  But hills+very cold temps+healing hamstring is just too high risk.

This upcoming week will be more running, which means less swimming.  In a way, I’m sad to see the swimming get cut back – now that I’ve gotten to the point where flip turns are natural, I enjoy it.  But I enjoy running a lot more.

Dailies

Monday:   In the morning, injury rehab work, 5 miles easy running (8:25 pace), and 3500 yards of swimming, including a workout of 3x300 yards plus 100 yards on 2:00 base (5:19.13, 5:19.22, 5:14.62, 1:37.10), followed by 600 yards as 75 easy/25 hard and then 6x50 yards on 70 (47.64, 47.42, 47.59, 46.87, 46.85, 46.20).   Foam rolling at night.

Tuesday:  In the morning, injury rehab work, 9 miles on a hilly route (8:08), 30 minutes on the arc-trainer, and 1500 yards of swimming.  Foam rolling at night.

Wednesday:   Injury rehab work, 30 minutes on the arc-trainer and 4000 yards of swimming, including a 1000 yard time trial in 18:03. 6x100 on 2:00 (1:45.59, 1:45.90, 1:45.54, 1:45.74, 1:43.69, 1:42.72) and 6x50 on 70 (49.59, 49.94, 49.08, 49.43, 49.14, 47.57).  Foam rolling at night.

Thursday:   In the morning, injury rehab work and 7 miles running (8:03 pace).  Foam rolling at night.

Friday:  In the morning, injury rehab work, 7 miles running, including ~1.5 miles at something between marathon and tempo effort, and 30 minutes on the arc-trainer.   Foam rolling at night.

Saturday:   In the morning, injury rehab work, 30 minutes on the arc-trainer and 2300m of swimming (essentially 2500 yards).  Foam-rolling  in the afternoon.

Sunday:   In the morning, injury rehab work, 10 miles outside (8:23 pace), and 2500 yards of swimming, including 6x100 on 2:00 (1:41.60, 1:42.81, 1:42.17, 1:41.14, 1:41.18, 1:39.10) and 4x50 on 1:00 (47.38, 48.77, 48.27, 48.82).  Foam rolling at night.