Training log - week ending 10/19/14

This week was 80 miles of running and 4000 yards of swimming  -- training log is here.

And, we're at the heaviest part of the training.

I didn't feel too beaten up after Army 10 miler, but skipped the Tuesday workout anyway.  And then of course, on Tuesday night my massage guy identified approximately 726 different muscle knots that needed to be kneaded.  Very glad I went in.

The rest of the week was really about mileage and marathon pace.  I made the decision to slow down the pace of my track workouts, even if it means I end up "between groups."  I've been able to hang with my present group in workouts, but the fact is a) I feel like I've been redlining a lot of the workouts and b) I'm not running the same race times as others in my same group.  Part b) could be possibly excused by the fact that I never seem to race shorter distances well when I'm in marathon training, and that I also struggle with fall races due to stinkin allergies.  Or maybe not.  Either way, there's no real benefit to me in really crushing track workouts when I'm marathon training.

Additionally, I tend to be someone who really needs a slow first rep or first mile in a track workout before dropping the pace , while most people tend to run more even splits.  So, I go out with the even splitters, get some oxygen debt, and end up struggling to run a time that I hit much easier if I just start a bit slower.  So, I'm going to try starting off my workouts slower, and then upping the pace when it seems right - even if that means I have to solo.

And....the long runs really are key here.  I was pretty happy with today's long run.   For DC area runners - the route I took was from Fletcher's boathouse out to Rock Creek, and then take Rock Creek up to Wise Road before turning and heading back the same way.   Going this way meant that I did a lot of my marathon pace segment on parts of the Rock Creek trail that can be twisty/turny and also have some very annoying (though short) hills.  It's challenging to hold marathon pace here just because your rhythm is regularly disrupted.   But I did.

And then my last 3 miles were on a slight (but noticeable) uphill into a (*profanity*) headwind.  By the last mile, I was running on fumes and sucking a gel just for the sugar kick.  But, it seems that I can hit 7:00 pace running on fumes into a headwind, so that's cool.  If there's one skill I have, it's being stubborn.

In other happy news, I went in for a follow up with my doctor (the one who did all the PRP/prolotherapy).  He confirmed what I already knew - the chronically stretched ligaments in my ankle are now considerably shorter, making that ankle MUCH more stable.  (I knew this anyway, since my balance on that ankle is so much improved).  So, yay.

Dailies

Monday:   1250 yards easy swimming plus yoga in the morning, foam rolling at night.

Tuesday:  In the morning, 2.5 miles very easy (9:21) with drills+strides, then yoga, followed by another 8.5 miles easy.  Sports massage at night.

Wednesday:  9 miles very easy (8:58), then yoga, followed by another 5 miles easy (8:18 - mostly downhill route), plus drills+strides.   Foam rolling in the evening.

Thursday:   In the morning, 4.5 miles very easy (8:58), then yoga, then another 4 miles easy (8:25) followed by drills+strides and some upper body weight training/injury prevention work. Foam rolling in the evening.

Friday:  12.5 miles, including an 8K tempo in 33:16 - my splits ended up screwy due to me zoning out and hitting the watch at the wrong time, but I essentially ran the first 3 miles in ~ 6:46 for 1600, and the last 2 (after finally tying loose shoe when it came completely undone) in ~6:30.   Funny how much the pace picked up for the same effort after I fixed the damn shoe.  Followed with injury prevention work and 1750 yards easy swimming.  Foam rolling in the afternoon.

Saturday:   12 miles easy (8:29) and then yin yoga.  Upper body weight training/injury prevention work plus foam rolling in afternoon.

Sunday:  22 mile long run (well...21.86, but close enough, right?).  Ran it progressively as first 7 at 8:29, next 6 at 7:33, last 9 at 7:02. Overall pace was 7:37.   Followed with 1000 yards of shakeout swimming, yin yoga, and foam rolling.  And eating all the things.