Training log - Week ending 10/5/14

This week was 70 miles of running and 4000 yards of swimming  -- training log is here.

This graphic pretty much captures where
my right hip was tender,
and the referred pain.

The first part of the week was recovery.  As I noted last week, I was feeling like I was on the cusp of overtraining.  9+ hours worth of sleep on Sunday did a lot to help that, but I then woke up with a tight right calf and hip on Monday, making skipping Tuesday's workout even more of a no brainer.  So, kept the mileage low and easy on Tuesday, and got into my PT for some dry needling of my glute medius, glute minimus, and calf trigger points (I tried to release them first myself with a tennis ball, but sometimes you just need the big guns).

The dry needling did the trick - I felt better on Wednesday, and the calf was totally fine by Thursday.

And thing is, the rest early this week was probably more constructive to my training than another

This is NOT a good model
for a marathon training plan. 
Both literally and figuratively.

heavy week.  Proper training is NOT like constructing an ice cream sundae - trying to pile on as much as you can while hoping the thing doesn't topple over before your taper.  Rather, it's like baking a cake - adding too much of an ingredient can screw the whole thing up and the whole mixture needs time to set.

Next week is Army 10 Miler; after chatting with my coach, I've decided to do the same cutback I did for the Navy Air Force Half - it strikes a good balance between letting me rest up enough to be fresh but not falling too far off of marathon training.

Dailies

Monday:   Yoga in the morning, foam rolling at night.

Tuesday:  In the morning, 6.5 miles (8:33 pace), and a yoga class, followed by dry needling.  Foam rolling at night.

Wednesday:  In the morning, 7.5 miles very easy (9:12) followed by yoga.  Later an easy 7 (8:31 pace) and 1000 yards easy swimming.  Sports massage at night.

Thursday:   In the morning, 4 miles very easy (9:20) to yoga.  After yoga, did another 4.5 miles (8:33), followed by a few drills+strides, some upper body strengthwork and injury prevention work.  Foam rolling at night.

Friday:  12.5 miles, including a workout of 3200, 1600 (12:41, split as 6:28/6:13, and then 6:09), followed by lower body strengthwork and injury prevention work, and then 1500 yards easy swimming.   Foam rolling in the afternoon.

Saturday:   11.5 miles easy (8:18), followed by some drills+strides, yin yoga, and injury prevention/upper body strengthwork.  Foam rolling in afternoon.

Sunday:  16.5 miles averaging 7:36; did the 4-3-2-1 workout.  3 mile easy jog, then:
4 miles in 27:52 (7:05/6:57/6:55/6:55), followed by a mile at 8:28 pace
3 miles in 20:45 (6:57/6:56/6:52), followed by a mile at 8:25 pace
2 miles in 13:51 (6:56/6:55), followed by a mile at 8:18 pace
1 mile in 6:42.  Followed by half mile slow jog cooldown.   Total time for the 10 hard miles - 1:09:10 - 6:55 average pace (was shooting for 7).

Followed with some injury prevention work, 1500 yards easy swimming, and some yin yoga.  Foam rolling at night.