Training log - Week ending 1/15/17

This week was 58 miles of running,  15 "miles" of pool-running, and 3000 yards of swimming -- training log is here.

There are times when one questions one's life choices.  I hit that point on Tuesday morning at about 6:26 am, as I sat in a pitch dark portapottie in 22 degrees Fahrenheit, fumbling with a toilet paper roll that was frozen solid.

I wish.

My first thought was that, if only one of my kittens was present, this problem would be easily solved, with the toilet paper shredded, but more or less available for use.

My second thought was to ponder why I had let my World of Warcraft membership lapse - "running" via an animated character on a screen has the side benefit of consistent availability of a heated bathroom..

Thankfully, at no point did I stop to think about how or why the roll was so damp as to freeze.  And I'm going to restrain from speculation now.

Eventually, I did get things rolling (literally). I departed the we-can't-call-it-Don's-John and sprinted to join the hill workout in progress, which had started 15 seconds earlier.    The hill workout went very well, so Tuesday was a low and a high.  (well, technically about 8 lows and 8 highs)

The rest of the week was good - I'm at the point in coming back where I'm seeing steady gains, though my speed has come back far quicker than my stamina.  That's not surprising, though - I've noted that when returning to fitness after a break, people rarely have trouble running the paces they used to run - they just struggle to sustain them.  Plus I regularly do exercises like weighted step-ups, single leg deadlifts, and split-squats, which I'm sure preserves the muscling I need to run fast, even when I'm not doing speedwork.

Next week we return to the track full time.  No more hills.  Good riddance to the portapotties of Iwo Jima.

Dailies 

Monday: In the morning, 7 "miles" pool-running plus yoga.  Foam rolling at night.

Tuesday: In the morning, 11.5 miles including 7.85 Iwo Jima hill repeats (~500m up, then 200m jog, 100m stride, and 100m jog down to base of hill.  Followed with injury prevention work and 1000 yards recovery swimming.  Foam roller at night.

Wednesday:  In the morning, 5 miles (9:05) to yoga, yoga, and then another 6.5 miles (9:21), followed by drills and four strides.  Foam rolling at night.

Thursday: In the morning, yoga and 8 "miles" pool-running.  Foam rolling at night.

Friday: In the morning, 11 miles including a 5K relaxed tempo in 20:37 (6:43/6:36/6:31/0:46) plus an 800 in 2:49 (1:26/1:23) and two untimed 200s.    Followed with injury prevention work and 1000 yards recovery swimming. Foam rolling in the afternoon.

Saturday:  In the morning, 10 miles very easy (9:32) with drills and four strides and upper body weights plus core and injury prevention work..  Foam rolling in the evening.

Sunday: In the morning, 14 miles progressive, split as first 5 at 9:03, next 4 at 7:59, last 5 at 7:04, followed by yoga.  1000 yards easy swimming in the afternoon, followed by foam rolling.