Monday, September 21, 2015

Training log - Week ending September 20, 2015

This week was 60 miles of running, 9 "miles" of pool-running and 3000 yards of swimming  -- training log is here.

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.


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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