Tapered for and raced a half-marathon as a tune-up, which meant that this week was a major cutback. For my taper, I stayed with my normal routine for Monday and Tuesday, and then cut back the miles gently on Wednesday and Thursday, and significantly on Friday and Saturday. I also cut out the cross-training after Wednesday (except for a quick recovery swim on Friday) and kept Wednesday's yoga class on the gentle side.
As for the race itself? Went very poorly. Ah well. I have a whole litany of stuff that I tell other people when it comes to bad races - everybody has them, and they're not a reflection on your fitness or ability. And I truly believe that. But it's harder to listen to when it's your own bad race.
Oh well. Recover, and move on.
Dailies
Monday: In the morning, some upper body strengthwork, yoga, and 6.5 "miles" easy pool-running. 2.5 "miles" easy pool-running and foam-rolling in the evening.
Tuesday: 13.5 miles, including a workout of 8x800 (split 3:06, 3:05, 3:05, 3:01, 2:59, 2:58, 2:58, 2:52) followed by some injury prevention work and 1500 yards easy swimming. Foam rolling in evening.
Wednesday: 8 miles very easy (8:58), followed by a yoga class and then another 4.5 miles very easy (8:22 - not sure why so fast), followed by drills and two strides. Sports massage at night.
Thursday: 9 miles very easy (9:21), followed by drills, two strides and two hill sprints. Foam rolling at night.
Friday: 5.5 miles, including a mile up-tempo at 6:17, followed by 800 yards recovery swimming and foam rolling.
Saturday: 3.5 miles very easy (9:15) plus drills and four strides, followed by foam rolling.
Sunday: 2.5 miles warming up, half-marathon in 1:31:37. Followed with a very easy yoga class (mostly stretching) and 700 yards recovery swimming in the afternoon. Foam rolling at night.
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