Training log - Week ending 1/2/2022

This week was 62 miles of running, 1500 ~yards of swimming and 18 "miles" of pool-running -- training log is here.

The week started off rough, but improved as the week progressed.  I got a sports massage on Wednesday - the first true deep tissue massage I've gotten since the pandemic hit.  Wow - I had no idea how tight my shoulders and back were - perhaps the cause of some of my issues?

Friday and Sunday's runs echoed the trend of modest and gradual improvement.  Sunday's run was particularly great not because it was significantly faster than previous runs, but just because I felt stable - no parts of the run where I felt like I might fall.  Heck, I even managed to run over a bridge that I used to have to walk (because I couldn't handle the decline).

Let's hope the trend continues.

Dailies:

Monday: 8 "miles" pool-running and upper body weights/core.   Foam rolling at night. 

Tuesday: 11.5 miles, including a track workout of 1600, 4x800 in 7:05, 3:22, 3:20, 3:16, 3:16.  5:30 recovery after the 1600; recoveries of 2:33 to 3:07 after the 800s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday:  Streaming yoga, 8 miles very easy (9:30) and then 4 miles very easy (9:29), plus drills, flat strides, and downhill strides.  Sports massage in evening.

Thursday: 10 "miles" pool-running and upper body weights/core.  Foam rolling at night.

Friday: 11 miles, including a tempo workout of 4800m in 27:39 (6:59/7:00/6:57/6:43 - with a short pause in the middle to fix shoes).  Then leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Saturday: 9 miles very easy (9:39) plus drills, flat strides and downhill strides, followed by upper body weights/core and 3 miles very easy (9:36).  Foam rolling at night.

Sunday: 14.5 miles progressive, split as first 5 miles averaging 9:42 pace, next 4.5 miles averaging 8:23 pace, next 5 miles averaging 7:23 pace.  Followed with leg strengthwork and 500 yards recovery swimming.