Training log - Week ending 5/3/2015

This week was 82 miles of running, 5 "miles" of pool-running and 3000 yards of swimming  -- training log is here.

More marathon training.  Lotsa easy miles plus controlled workouts and my first 20 miler of the cycle.  My legs are pretty tired, but feel like they can just keep going.  Since we're only doing two 20s and two "4-3-2-1" workouts this cycle, the next two weeks will be a cutback in terms of long runs - a moderate progression run next weekend, and then a half marathon the week after.  Then two more long runs before tapering.  I'm feeling really good about my fitness, but also looking forward to an easier weekend.

I have to travel to Kansas on Monday for a family gathering (passing of a relative), so Tuesday morning's workout will be a solo time-based fartlek on a bike path.  I'm actually happy about this - a workout based totally on effort sounds perfect for legs absorbing their first 20 miler in about 6 months.

Dailies

Monday:   Yoga and some upperbody strengthwork and injury prevention work, followed by 5 "miles" easy pool-running; foam rolling at night.

Tuesday:  13 miles, including 6x800 (3:00, 3:02, 2:58, 2:58, 2:58, 2:57), followed by some injury prevention work and 1500 yards easy swimming.  Foam rolling at night.

Wednesday: 5.5 miles very easy (9:18), followed by a yoga class.  Later another 8.5 miles very easy (8:49 - net downhill) and drills+strides. Foam rolling at night.

Thursday:  5.5 miles very easy (9:10), followed by a yoga class and then another 4.5 easy (9:00) plus drills and strides.  Followed with some upperbody strengthwork and injury prevention work.  Foam rolling at night.

Friday:  12 miles, including a windy 8k tempo of 33:10 - 6:43/6:34/6:39/6:37/6:37.   Followed by some injury prevention work and 1000 yards easy swimming.  Foam rolling at night.

Saturday:   12.5 miles easy (9:04), followed by drills and strides, and upper body strengthwork/injury prevention work, plus foam rolling.

Sunday:  20.5 miles progressive, split as first 5 at 8:25, next 4.5 at 8:07, next 5 at 7:41 (tailwind), last 6 at 7:02 (headwind).  Followed with injury prevention work and 500 yards easy swimming to loosen up.  Massage later in the afternoon.