This week was 71 miles of running and 6000 yards of swimming -- training log is here.
Didn't really mean to get up into the 70s, it just kinda happened. Oops.
Actually, looking at it, my mileage build-up hasn't been too crazy-- looking back, since May it's been:
53
57
>50
60
62
>44
62
65
66
>50
68
71
(">" points a cutback week). So, a pattern of 2-3 weeks build, 1 week back off. Even so, 70+ miles may still be a bit high for me this early in a training cycle (I'm still about 14 weeks out from the Philly marathon), especially given my injury history over the past year. So I'm going to try to ease up a bit this coming week.
Actually, looking at it, oops was pretty much the theme of this week. Friday's ooops was misunderstanding how far I was supposed to go for tempo, while Sunday's ooops was finishing the long run a bit too fast - I revisited an old bad habit I have of speeding up when I start getting uncomfortable, in an attempt to just get the run over with.
Oh well. The good thing about training is that even if a workout isn't executed perfectly - i.e. you run the tempo too slow or the long run too fast - it still counts for something. Just recognize the error, grin, recover, move forward.
In other news, I got my ferritin tested this week. It's up to 50 (a few weeks ago when I was crashing, it was at 30). Historically I run best at 60-70, so I've still got a lot of iron pills to pop and OJ to drink, but I'm making progress, and it shows in how I feel. Running a long run too fast was not a possibility a few weeks ago - it is now.
Didn't really mean to get up into the 70s, it just kinda happened. Oops.
Actually, looking at it, my mileage build-up hasn't been too crazy-- looking back, since May it's been:
53
57
>50
60
62
>44
62
65
66
>50
68
71
(">" points a cutback week). So, a pattern of 2-3 weeks build, 1 week back off. Even so, 70+ miles may still be a bit high for me this early in a training cycle (I'm still about 14 weeks out from the Philly marathon), especially given my injury history over the past year. So I'm going to try to ease up a bit this coming week.
Actually, looking at it, oops was pretty much the theme of this week. Friday's ooops was misunderstanding how far I was supposed to go for tempo, while Sunday's ooops was finishing the long run a bit too fast - I revisited an old bad habit I have of speeding up when I start getting uncomfortable, in an attempt to just get the run over with.
Oh well. The good thing about training is that even if a workout isn't executed perfectly - i.e. you run the tempo too slow or the long run too fast - it still counts for something. Just recognize the error, grin, recover, move forward.
In other news, I got my ferritin tested this week. It's up to 50 (a few weeks ago when I was crashing, it was at 30). Historically I run best at 60-70, so I've still got a lot of iron pills to pop and OJ to drink, but I'm making progress, and it shows in how I feel. Running a long run too fast was not a possibility a few weeks ago - it is now.
Dailies
Monday: Yoga in the morning, foam rolling at night.
Tuesday: In the morning, 11.5 miles, including a workout of 6x800 with half distance recoveries (3:05, 3:01, 2:57, 2:57, 2:56, 2:55). Followed with injury prevention work and 1500 yards easy swimming. Foam rolling at night.
Wednesday: In the morning, 6 miles very easy (8:51 pace), followed by a yoga class. Later another 8 miles easy (8:27) and 1500 yards easy swimming. Sports massage at night.
Thursday: In the morning, 5 miles very easy to yoga (8:46) then yoga followed by 3.5 miles easy (8:30) and then a bit of upper body strengthwork and injury prevention work. Foam rolling at night.
Friday: 12 miles, including an 8K+400 tempo on the track in 6:53/6:49/6:48/6:44/6:43/1:43 (A bit of miscommunication - I thought I was doing a 10K tempo (25 laps); but it turns out my coach didn't want me going more than 8K. Ooops. Followed with injury prevention work and 2000 yards easy swimming. Foam rolling in the afternoon.
Saturday: 11 miles easy (8:15); followed by a yin yoga class and some upper body and injury prevention work. Foam rolling in afternoon.
Sunday: 14 miles as a progression run, split as first 4 at 8:31; next 5 at 7:39; last 5 at 6:53 (oops - ran a bit too fast the last three miles). Average of 7:36 for ~14 miles. Followed with injury prevention/leg strengthwork, and then a yoga class and 1000 yards easy swimming. Foam rolling at night.
Great to see you building back up!
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