Monday, July 7, 2014

Training log - Week ending 7/6/2014

This week was 44 miles of running and 7000 yards of swimming  -- training log is here.  

Cutback week, with a race sandwiched in there.   Race was annoying - I was sluggish, and my legs just had no spark.  But, at least I was out there.  And as I keep reminding myself, I don't want to be superfit right now.  I'll settle for healthy, consistent, conservative, and set up to get fit in the fall.  

And hey, at least I was out there.  Better than swimming with a pull buoy.  Hips were definitely a bit achy during the race (had a long downhill stretch after), but recovered well after.

No training report for this week would be complete without a fireworks video.  Enjoy.

video
(always strange to be sitting in crowds on the same hill we use for hill repeats)
Dailies

Monday:   In the morning, 1500 yards of easy swimming and a yoga class.  Foam rolling at night.

Tuesday:  In the morning, 10 miles, including a workout of 6 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy jog, a stride, and then some more easy jogging to the bottom (whole circuit takes ~5 minutes).  Followed with some injury prevention/leg strengthening work and 1250 yards of easy swimming.  Foam rolling at night.

Wednesday:  In the morning, 8 miles very easy (8:53 pace), and then some injury prevention work.  Massage at night.

Thursday:   In the morning, some injury prevention work and 1750 yards of easy swimming.  Foam rolling at night.

Friday:  3 miles warm-up, then 5K race in 20:24.  Swam 1500 yards easy in the afternoon, plus some foam rolling in the afternoon.  Fireworks at night. 

Saturday:   6 miles easy midday (8:34), plus some upper body/injury prevention work.  Foam rolling in afternoon.

Sunday:   14 miles moderate (8:05), followed with a yoga class.  Later did some injury prevention work and a very easy 1000 yards in the pool.  Foam rolling in the evening

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