Monday, May 8, 2017

Training log - Week ending 5/7/17

This week was 38 miles of running,  12 "miles" of pool-running, and 1000 yards of swimming -- training log is here.

Broad Street race week.  Which of course was also the week that the buckle on my Garmin 920xt wrist strap broke.  Thursday evening, to be exact.

This resulted in a high level of stress utterly disproportionate to the significance of the issue - I don't check splits when I race (I just use the watch to have the data later), and I have an old 910xt that is still serviceable.  It would be tough running without the ability to upload the workout to Garmin Connect, or to digitally confirm my recovery.  But still, like Gloria Gaynor, I would survive.  Because, like Patty Smith, I am a warrior.

Or maybe not.  Reluctant to rely on musically inspired fortitude, I turned instead to crude commerce.  I ordered a replacement 920XT strap to be delivered Friday night.  Then, I had a better idea.  There's a jeweler two blocks from my house, and sure enough they had a watch repair guy on site.  He repaired my Garmin strap buckle for $3 - significantly cheaper than the replacement strap (which arrived a day late anyway, after I left for Philly). So that's a lesson learned for the future.


I normally do a pick-up mile two days before I race - my coach counsels 10K pace, though I've been modifying that to 10 mile/half marathon pace (I'm sure he doesn't mind).  So...I headed out to do my mile pick-up on Friday morning, using a downhill route (the W&OD trail) into a headwind.  Cuz that would mimic the predicted weather for Broad Street.   There was a downpour as well, which fortunately was not predicted for Broad Street.

I ended up running the pick-up mile way too fast, at 6:04, which is not half-marathon pace or 10 mile pace or even 10K pace for me, even if downhill  (it didn't feel like it took too much out of me either).  Whoops.

So clearly one of two things was true.  Either I had just irretrievably effed up my race, or I was set up for a PR.  (because there is no middle ground to race jitters.)

Since there was nothing to be gained from assuming the first option, I chose to believe in the second.  And fortunately, I was right.  I need to not do that again, though.


Monday: In the morning, yoga and 6 "miles" pool-running. Foam rolling at night.

: In the morning, 11 miles, including a 3 mile warm-up (8:41); 2x400; 4x800; 2x400 in 90, 91, 2:56, 2:57, 2:56, 2:54, 81, 78; 3 mile cooldown (9:19).  Followed with injury prevention work and 1000 yards recovery swimming.  Massage at night.

Wednesday:  In the morning, 7 miles very easy (8:58) plus drills and strides and DIY yoga.  Foam rolling at night.

Thursday: In the morning, upper body weights and core and 6 "miles" pool-running.  Foam rolling at night.

Friday: In the morning, 7 miles, most easy (9:02) but with a mile at 6:04 pace.  Foam rolling and an ice bath at night.

Saturday:  Nothing aerobic.  Just travel to Philly, DIY yoga to open hips, and foam rolling.

Sunday: In the morning, 3 mile warm-up, and then a 10 mile race in 63:55.

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