Training log - Week ending 12/22/2019

This week was 61 miles of running, 18 "miles" of pool-running, and 1000 yards swimming -- training log is here.

This was the week that I really felt my fitness coming back.  I run my marathon pace workouts based on effort, and high 6:40s felt like marathon effort on Saturday.  So that's nice.  I knew it would come back - the only question was whether it would come back quickly enough for me to run a good half-marathon in Houston.  Based on Saturday's run, I'm optimistic.

I did just two hard workouts this week, on Wednesday and Saturday.  Wednesday's workout ended up being a bit slow for the perceived effort, but I credit that to not dressing well for the weather.  It was 28 degrees and before sunrise, and I wore just a thin longsleeve shirt plus tights to avoid overheating during the workout.  Turns out I didn't need to worry about that - instead I froze.  

We had the same weather on Saturday, and I went with a running jacket instead.  Ah....much better - I was comfortable the entire run.  A good reminder to me that it is possible to underdress, and being too cold can slow one down too.

I'm racing on Tuesday the 31st, so I won't do a long run next weekend.  Just a interval workout and a controlled tempo, and then pull back.

Dailies

Monday:  Yoga and 9 "miles" pool-running. Shoulder work and foam rolling at night.

Tuesday: 9 miles very easy (8:56) to the gym, upper body weights, core, and shoulder work, 3 miles very easy (8:31) home followed by drills and four uphill strides.  Foam rolling at night.

Wednesday:  14 miles, including a track tempo workout of 4800, 3200, 1600, 2x200 in 19:53 (6:43/6:40/6:30), 13:08 (6:38/6:30), 6:24, 43, and 43.  5-6 minute recovery between the longer segments; full recovery for the 200s.  Followed with leg strengthwork and shoulder work, plus 750 yards recovery swimming. Sports massage in the afternoon.

Thursday: Upper body work and core, and shoulder work, followed by 9 "miles" of pool-running.  Foam rolling at night.

Friday:  5 miles very easy (9:11), yoga, and then 6 miles very easy (8:48) plus drills and four strides.  Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 4, 3, 2, 1 miles at marathon effort with 1 mile float in between.  Split as .

4 miles: 27:29 (6:54/7:02/6:45/6:48 - average 6:52 pace)
3 miles: 20:16 (6:45/6:49/6:42 - average 6:45 pace)
2 miles: 13:23 (6:41/6:42 - average 6:42 pace)
1 mile: 6:40.
Recoveries between 7:41-7:52 after each.  Followed with leg injury prevention work, shoulder work, and 500 yards recovery swimming.  Foam rolling in afternoon.

Sunday: 7 miles very easy (8:55) plus drills and strides, and then a yoga class.  Followed with shoulder work and foam rolling.