Training log - Week ending 2/14/2021

This week was 59 miles of running, 1500 yards of swimming and 12 "miles" of pool-running -- training log is here. 

I modified the alternation tempo this week, to 1 minute of faster tempo blended with 4 of slower tempo (so it was 4/1/4/1/4/1/4/1/4/1/4).  That seemed like the right structure - the workout was challenging but not a race effort.  Interestingly, I found myself looking forward to the faster segments and dreading the slower ones, which supports my impression that I'm weak aerobically (so I am more comfortable running slightly faster, which is more anaerobic).

I did Friday's workout on the treadmill because the treadmill works best for that workout - it won't allow me to cheat on the recoveries by easing up for a moment.  Sunday's long run was also on the treadmill but that was due to icy conditions outside.  In retrospect I could have waited a few hours and then run outside when it melted, but it was nice to get the run done.

Doing a long run on the treadmill is definitely more physically challenging than one outside.  I think it's because there is no variation in terrain (especially since my treadmill is stuck at a 1% incline right now) so you're just using the same muscles over and over again.   Which will make the treadmill a good resource for training the next time I target a very flat marathon.

Dailies 

Monday: 5 "miles" of pool-running and upper body weights/core.  Foam rolling at night.

Tuesday: 12 miles, including 7 Iwo Jima hill repeats (~2:00 uphill, 90 second jog, ~25 second downhill stride, 75 seconds jog to bottom).  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday:  10 miles very easy outside (9:28), followed by drills, 2 hill strides, 2 flat strides and streaming yoga in the morning; foam rolling at night.

Thursday: 5 "miles of pool-running and upper body weights/core.  Foam rolling at night.

Friday: 12 miles including an alternation tempo workout on the treadmill - I alternated six sets of 4 minutes at 6:55 pace with five sets of 1 minute at 6:36 pace, for 29 minutes of work.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

Saturday: 10.5 miles very easy outside (9:22), followed by drills, 2 hill strides and streaming yoga.  Foam rolling in the afternoon.

Sunday:  14 miles progressive on treadmill, split as first 5 averaging 9:10, next 5 averaging 7:52, next 4 averaging 7:10, and then a half-mile cooldown.  Followed with streaming yoga, some injury prevention work, and 500 yards recovery swimming/2 "miles" pool-running.  Foam rolling in afternoon.