Training log - Week ending 8/16/2015

This week was 60 miles of running, 11 "miles" of pool-running and 4000 yards of swimming  -- training log is here.

A cut back week, with a 5K race at the end.  This was also supposed to be our second week back at the track, but that got sidelined when we discovered the track was closed.  Since most of us were on a tight schedule and couldn't relocate, we opted to run loops around the outside of the track on the sidewalk - each lap was about .82 miles.

I was apprehensive at first, but ended up really enjoying the workout and preferring it to the track.  As tough as concrete is, the firmness of it is easier on my body than the bounciness and near-continual turning of the track - I was surprised at how good I felt on Wednesday, as compared to my normal morning-after-track easy jog.  And the path we took had some mild rises and falls, with the descents coming at just the right point in each rep.  I felt good enough to want to try for 5-6 repetitions, but my coach shut everyone down at four.

For the latter half of the week, I reduced the workload and the intensity, before racing a 5K on Sunday.  I raced simply because I hadn't done so in a while, and needed to get back out there.  Judging by the splits (last mile 40 seconds faster than the first), I definitely needed the practice.

Dailies

Monday:   In the morning, some upper body strengthwork, yoga, and 5 "miles" easy pool-running.  3 "miles" easy pool-running and foam-rolling in the evening.

Tuesday:  12 miles, including a workout of 4xthe concrete loop with 2:30 minute recovery (split 5:25, 5:20, 5:13, 5:09)  followed by some injury prevention work and 1100 yards easy swimming.  Foam rolling in evening.

Wednesday: 7.5 miles very easy (9:18), followed by a yoga class and then another 7 miles very easy (8:49), followed by drills and two strides.   Foam rolling in afternoon.

Thursday:   10 miles very easy (8:54), followed by drills and two strides, and some upperbody strengthwork and injury prevention work,.  Foam rolling and 3 "miles" easy poolrunning at night.

Friday:  7 miles, including a mile up-tempo at 6:41.   1350 yards easy swimming and foam rolling at night.

Saturday:  3.5 miles very easy (9:13) plus drills and four strides, followed by foam rolling. 

Sunday:  3.5 miles warming up, 5K race in 20:16.  Later did another 6.5 miles very easy (9:06). Followed with 1550 yards easy swimming.  Yoga and foam rolling in the afternoon.