This week was 49 miles of running, 16 "miles" of pool-running, and 2000 yards of swimming -- training log is here.
Another week of training, though I skipped the Sunday long run in favor of resting up for my mile race on Monday.
Tuesday's workout was interesting, in that we mixed up the recoveries slightly. My team normally does a half-distance jog after each interval, but for Tuesday's workout we shortened the recovery after the 1200 (to just 400m, instead of 600m), and lengthened the recovery to about 250m after the 400.
That fact, combined with the jumping back and forth in interval lengths - we usually do pyramids, descending ladders, or intervals all of the same length - made the workout a bit tricky to figure out how to execute.
My group ended up running the 400s fairly conservatively so that we didn't fry ourselves for the 1200s. I think that was the way to do it - we practiced restraint on the 400s, and also got to practice switching gears. The latter is my weakness, so this was a good workout for me.
I also started cranking my way through the leaked USADA report on Albreto Salazar and the Nike Oregon Project. I'm only about halfway through, but what I've read leaves me uncomfortable on multiple levels.
One level is the obvious - the allegations about the NOP's L-Carnitine infusions in violation of the WADA limits on IV delivery of any fluid. Along with descriptions of how Alberto Salazar allegedly became the go-between for his athletes and an endocrinologist - concerning both from a medical ethics standpoint and from the treatment of the athletes like unquestioning tools, rather than adults.
But I'm also concerned about inaccuracies that I noted in the report. For one thing, the report characterizes Dathan Ritzenheim as injury-free until he started training with Salazar. Any fan of the sport knows that Ritz has been injury prone and fragile his entire career. The report also refers to "Advair 250/250" and "Advair 500/500" - drugs that don't exist. (The formulations are 250/50 and 500/50 - a subtle difference, but an important one).
If I noted those inaccuracies, then just how many more errors are there that are not obvious to me, because I don't have direct knowledge of the facts?
It was reported that this document was a "draft" so perhaps the errors would have been corrected in the final. But if it was a draft, why wasn't "draft" watermarked on each page, as is standard when drafting investigative reports?
(I spent the early years of my legal career at a law firm doing corporate internal investigations and contributing to reports just like this one, so I have some experience here.)
The report also reads as aggressive advocacy, rather than measured review. Which raises the question of just what role USADA plays - independent investigator, prosecutor, or adjudicatory body. The answer may be all three, which leaves me uneasy. Which role dominates? Determining the truth? Or winning their case?
I'm no fan of the NOP, or doping. But I'm less confident in USADA now than I was before I began to read this report.
Monday: In the morning, yoga and 7 "miles" of pool-running. Foam rolling at night.
Tuesday: In the morning, 11 miles including a workout of 3x(1200, 400) in 4:29, 83, 4:27, 86, 4:24 81. Followed with injury prevention work and 1000 yards recovery swimming. Foam rolling at night.
Wednesday: In the morning, 7.5 miles easy (8:51) to yoga, yoga, and then another 4.5 miles (8:42), followed by drills and strides. Foam rolling at night.
Thursday: In the morning, upper body weights/core and 9 "miles" pool-running. Foam rolling at night.
Friday: In the morning, 10.5 miles including a track workout of 3200m, 1600m in 12:24 (6:18/6:06) and 5:54. Followed with 1000 yards recovery swimming. Foam rolling in the afternoon.
Saturday: In the morning, 9.5 miles very easy (9:00) with drills and strides, followed by light upper body weights plus core and injury prevention work. Foam rolling in the evening.
Sunday: In the morning, 6 miles very easy (9:11), followed by DIY yoga to open hips. Foam rolling in the afternoon.