Training log - Week ending 7/5/15

This week was 56  miles of running, 10 "miles" of pool-running, and 5000 yards of swimming -- training log is here.

This was my second week of marathon recovery.  Nothing too special.  I'm still weaning myself off of my post marathon eat all the bad stuff for a few days and also working a lot on overall strength and fitness.  I did start adding in form drills this week, post easy running, and also let myself run a bit harder on Sunday.  Not a real workout, just picking up the pace out of the 9s and back into the 7s to stretch the legs, heart, and lungs.

I also tried some easy pool-running at night, hoping that could be a way to supplement my land-running miles.  I've found in the past that running in the evening just screws up my sleep that night - any benefit I get from the extra miles is outweighed by the loss of recovery from poor sleep.  I have hopes that an evening double of pool-running won't have the same effect.  However, I did have some trouble drifting off after Tuesday's evening pool-run.  I'm not sure if it was the pool-running itself, or that I did it too long, so I'm going to try a shorter stint one evening this week, and see if I can sleep well after that.  If I can't, then so much for the pool-running double.

Plan for next week is to up the mileage a bit more and add some strides, while backing off on the yoga.  I've gotten my hip stability back to where it needs to be, post race, so now I can return to focusing more on running itself.

In other, completely non-running related news, I discovered that the entirety of In Living Color, the awesome sketch comedy series from when I was in high school, is now available on Youtube.  I *loved* this show.  Though it's nowhere near as shocking as it was when it came out (seems almost tame), it's still very funny.  Some references are a bit dated, but the comedy itself is still fresh.  I leave you with this classic - The Wrath of Farrakhan.

 
 

Dailies

Monday:   Upper body weights, yoga and 5 "miles" easy pool-running; foam rolling at night.

Tuesday:  8 miles easy (9:15), lower body weights, and 1500 yards swimming.  5 "miles" of pool-running and foam rolling at night.

Wednesday: 2.5 miles very easy (9:24), yoga, and then another 6.5 miles easy (8:46), followed by running form drills.  Foam rolling at night.

Thursday:   5 miles easy (9:12 pace), yoga and then another 2.5 miles easy (9:11), followed by drills and some some injury prevention work.  Foam rolling at night.

Friday:  10 miles very easy (9:28), followed by yoga.  In the afternoon, 2000 yards easy swimming. and foam rolling.

Saturday:   8.5 miles before and after a race that I cheered at, followed by yoga.  Upper body strengthwork and foam rolling in the afternoon.

Sunday:  12 miles aerobic (7:59 pace), upping the pace to 7:00 for last mile, followed by some running drills.  Then did 1500 yards easy swimming, some injury prevention work, and yoga.  Foam rolling at night.