Monday, October 14, 2019

Training log - Week ending 10/13/19

This week was 60 miles of running, 30 "miles" of pool-running and 1000 yards of swimming -- training log is here.  

And that's the last week of this training cycle.  I feel fairly fresh, which as I observed last week is both disconcerting and a good thing.  My legs didn't feel very tired after Sunday's long run, which is reassuring that I've got the necessary strength to run 26.2 at a hard pace.  And I ran my fastest 8K tempo ever on Wednesday (including all those times earlier in my running history when I used to run my tempos too hard), while keeping the effort very restrained and controlled - another good sign of my aerobic fitness.

Saturday's long run was one of those days packed with minor annoyances.  Slow drivers everywhere, idiot parkers, hitting every single red light.  And all of that was independent of the long run itself, which featured extended bathroom stops due to lines at the bathroom and a planned route that ended up completely submerged under the Potomac.

(I've seen the road at Hains Point under water before.  This was the first time I haven't been able to tell where the road was at all).  

And all of that was before the drawstring got screwed up on my favorite pair of shorts so that they kept falling down during the run.

But...we got it done anyway.  I was very careful to limit the last 7 miles to marathon effort, which annoyingly meant that I didn't quite hit my goal marathon pace (I'd like to run 6:40s or faster on race day).  It definitely wasn't a bad run, and there were good reasons why my pace was slightly slow, including Garmin error and warming temperatures (it was in the mid-60s by the end of the run - not terrible, but enough to slow one slightly).  Annoying, though.

But...given the choice between hitting my preferred pace but working too hard, or sticking to the correct effort, I prefer the latter.  The quickest way to ensure that you DON'T hit a goal on race day is to try to force that goal in training.  And since I've got a half-marathon next weekend that I'd like to run well at, staying careful and conservative on Saturday was the right choice in my mind, even if it didn't look as pretty or reassuring in my training log.

Dailies:

Monday: Upper body weights/core, and 12 "miles" pool-running.  Foam rolling at night.

Tuesday: 8 miles (9:00), yoga, and then 4.5 miles (8:25), plus drills and 4 uphill strides.  Foam rolling at night.

Wednesday: 14 miles, including an 8K tempo on the track in 31:48 (6:28/6:26/6:21/6:22/6:11)  Followed with injury prevention work and 500 yards recovery swimming.   Sports massage in afternoon

Thursday:  Upperbody weights, core, and 12 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 8 miles (8:50), yoga, and then 4.5 miles (8:22), plus drills and 4 uphill strides.  Foam rolling at night.

Saturday: 21 miles progressive, split as the first 7 averaging 8:40; the next 7 averaging 7:18, and the last 7 averaging 6:44.   Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night. 

Sunday: DIY yoga and 1 hour of pool-running.  Foam rolling at night.

Monday, October 7, 2019

Training log - Week ending 10/6/2019

This week was 70 miles of running, 21 "miles" of pool-running, and 1000 yards of swimming -- training log is here.

I went with two workouts again this week - intervals on Tuesday (where I deliberately held back on the paces while keeping the recoveries pretty quick) and then a Saturday marathon pace workout.  

I feel like the two workouts a week thing is working really well for me - I'm feeling fresh and my fitness is taking big leaps forward.  I see training as being about hitting the correct balance of stress and recovery, and having 2-3 days between workouts gives me enough time to really absorb each workout and benefit from it.  One of those less-is-more things that is so hard to execute in practice.

Fall decided to finally make an appearance this weekend in the DC area, and so for the first time in what seems like a very long time, I wore arm-warmers and gloves (starting temp of 49 degrees).  After months of running in heat and humidity, it felt glorious.  

It was really tempting to hammer the workout in that weather, but I managed to resist, keeping the marathon pace work to true marathon effort (and checking my heart rate regularly to make sure I was being honest and conservative about the effort).  And I was pleasantly surprised to run in the mid-6:30s - faster than the 6:40 I'd been thinking would likely be my marathon pace.

So....if I get perfect weather on race day, it looks like I'm fit enough to break 2:55 and then some.  Of course, the weather is always important, so I guess I'll just have to cross my fingers.

I was surprised that the marathon pace workout didn't take much out of me.  I felt good on the cool-down (enough so that I briefly feared I had mis-counted miles and not done the full workout).  And I also felt surprisingly fresh on Sunday morning.  Crazy, but I'll take it.

Of course, the challenge here is that my default assumption, like most, is that I'm supposed to feel tired and awful and dragging during marathon training, and that I'm doing something wrong if I don't feel that way.  

But what I've experienced in the past is that when I doubt that I'm doing enough is when I'm hitting it right.   And conversely, what feels like I'm training hard enough is actually borderline overtraining, if not full-on overtraining.  You can hit all your workouts and still be over-trained - you just don't realize it until race day.  So I'm going to stay the conservative, I-might-be-underdoing-it, course for the last week of training, and see what that gives me in early November.


Monday: 8 miles very easy (9:03), 6 "miles" of pool-running, and then upperbody weights and core.  Foam rolling at night.

Tuesday: 14 miles, including a track workout of 2x1600, 4x800 in 6:10, 5:59, 2:57, 2:58, 2:57, 2:54.  Recoveries of 4:39 and 4:30 after the 1600s; recoveries after the 800s ranged between 2:17 and 2:25.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Wednesday: 6 miles very easy (9:08), drills and strides, yoga, and then 3 miles very easy (8:24), plus 3 "miles" of pool-running.  Foam rolling at night.

Thursday:  Upperbody weights/core and 12 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 8 miles very easy (8:48), yoga, and then 4 miles very easy (8:29),plus drills and 4 uphill strides.  Foam rolling at night.

Saturday: 17 miles, including a workout of 2x5 miles at marathon effort - yielded:
first 5 miles in 32:59 (6:37/6:29/6:43/6:35/6:36 - average pace 6:36); and
second 5 miles in 32:45 (6:34/6:36/6:35/6:29/6:31 - average pace 6:33).  One mile float in 7:37 between the two.   Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night. 

Sunday: 6 miles very easy (8:58), yoga, and then 4 miles very easy (8:29) plus drills and strides.  Foam rolling at night. 





Sunday, September 29, 2019

Training log - Week ending 9/29/2019

This week was 60 miles of running, 30 "miles" of pool-running and 1000 yards of swimming -- training log is here.

This was my peak volume week, though a lot of it was in the pool.  I don't really get too focused on the actual numbers I hit; rather I like to focus on general themes of increasing volume while balancing stress and recovery.  Here, hitting that proper balance meant that I spent three days in the pool, rather than my normal two, thus my pool-running was a third of my total volume.

I went with two big workouts this week - the tempo on Wednesday as part of a 14 mile day, and the Saturday 21 miler.  

I've found that I really can't handle three hard days a week anymore.  When I'm not marathon training, my long runs aren't very long or hard, so the two track workouts on Tuesday and Friday become my hard days, with two and three days of recovery between them.  But now that my long run has become my biggest run of the week, I need to really pull back on the work I do during the rest of the week to balance stuff out.

And yes, I know this is where the pros shift to a 10 day training cycle.  But....that's surprisingly hard to coordinate with a non-running white collar job based on a 7 day calendar.  So two hard workouts in 7 days is a good compromise, I think.


Monday: Upper body weights/core, and 12 "miles" pool-running.

Tuesday: 7.5 miles (8:58), yoga, and then 5 miles (8:41),plus drills and 2 uphill strides.  Foam rolling at night.

Wednesday: 14 miles, including an 8K tempo on the track in 32:02 (6:28/6:24/6:29/6:25/6:16)  Followed with injury prevention work and 500 yards recovery swimming.   Sports massage in afternoon

Thursday:  Upperbody weights, core, and 12 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 8 miles (9:01), yoga, and then 4.5 miles (8:26),plus drills and 2 uphill strides.  Foam rolling at night.

Saturday: 21 miles progressive, split as the first 7 averaging 8:44; the next 7 averaging 7:36, and the last 7 averaging 6:51.   Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night. 

Sunday: yoga and 1 hour of pool-running.  Foam rolling at night. 




Monday, September 23, 2019

Training log - Week ending 9/22/2019

This week was 60 miles of running, 12 "miles" of pool-running and 1000 yards of swimming -- training log is here.

Just a quick place holder for last week, which went really well.  Since I had to travel on Monday and Tuesday, and had no idea when or how much I'd be able to run, I just went with a single Wednesday workout to replace the normal Tuesday/Friday combo, and then a Saturday long run.  Both went very well and felt controlled.

My legs were definitely tired at the end of my Sunday long run - which I felt in my quads.   Hopefully with a few more solid long runs I'll get that strength back.



Monday: Off due to work travel and work.  Just some self-massage with the stick and a tennis ball at night.

Tuesday: 10 miles (8:25)* plus upper body weights/core.  Foam rolling at night. (* because my Garmin was going crazy, and I suspect this was actually slightly shorter and slower).

Wednesday: 14 miles, including 3x2 miles in 12:37 (6:19/6:18), 12:34 (6:24/6:10), and 12:23 (6:13/6:10).  Recoveries of 5:30 and 4:30 between the sets.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Thursday:  DOY yoga and 12 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 8 miles (8:55), upper body weights/core, and then 4 miles (8:36),plus drills and 4 uphill strides.  Foam rolling at night.

Saturday: 17 miles, including a workout of 2x5 miles at marathon effort - yielded:
first 5 miles in 33:24 (6:45/6:38/6:44/6:38/6:39 - average pace 6:41); and
second 5 miles in 33:02 (6:34/6:43/6:29/6:39/6:37 - average pace 6:36).  One mile float in 7:35 between the two.   Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night. 

Sunday: 4 miles very easy (8:55), yoga, and then 3 miles very easy (8:40) plus drills. Foam rolling in afternoon.