Training log - Week ending 3/13/2022

This week was 61 miles of running, 1500 yards of swimming and 18 "miles" of pool-running -- training log is here.

Things definitely improved this week - my coordination is better and I have notably more power.  On Friday I ran at sub-6 minute pace for the first time in a long time in my last 200m repeat.  Now granted, there was a time when I was running sub-6 minute pace for mile repeats.  But that's not where I am right now, and this felt like a step forward.  My limitations have been mostly mechanical, not fitness, so anything that shows improved top end speed is a victory.

I ended up running on the treadmill all weekend due to weather (very high winds on Saturday; very cold and dry air on Sunday).  In one sense, this wasn't ideal.  On the other hand, I think there are benefits to occasionally doing a progressive long run on the treadmill due to the very steadiness of the effort, which is great for aerobic development.

Incidentally, I've also noted improved energy levels since getting my back injected - I think that feeling unsteady on my feet was tremendously draining, at least emotionally.  Now I feel much more steady and secure, and that results in feeling more energetic and confident.

Dailies:

Monday:  9 "miles" of pool-running and streaming yoga.   Foam rolling at night. 

Tuesday: 12 miles, including a track workout of 1600, 5x800, 4x200 in 6:54, 3:16, 3:14, 3:17, 3:16, 3:16, 47, 48, 46, 47.  5 minute recovery after the 1600, 2:3x-3:0x recovery after the 800s, 80-90 second recovery for the 200s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday: 5 miles easy on the treadmill (9:40), upper body weights/core, and then 6 miles very easy (9:30), plus drills and four hill strides.   Foam rolling in evening.

Thursday: 9 "miles" pool-running and streaming yoga.  ART session in afternoon.

Friday: 11 miles including a track tempo workout of 4x200 moderate with 200 recovery, then 5x1200 at slightly faster than tempo with 200 recovery, and then 400 jog before 2x200 at mile effort with 200 recovery.  Splits were 48, 50, 49, 48; 5:07, 5:06, 5:03, 5:00, 4:57; and then 45 and 44.  Eash 200m recovery was in about 80 seconds.  Followed with leg strengthwork and 500 yards recovery swimming. 

Saturday: 8 miles easy on the treadmill (9:49), followed by streaming yoga and then 3.5 miles very easy on the treadmill (9:33).  Foam rolling at night.

Sunday: 15 miles progressive on the treadmill, split as first 5 miles averaging 9:39, next 5 miles averaging 8:26, and the next 5 miles averaging 7:33 before a half mile cooldown.   Followed with leg strengthwork and 500 yards recovery swimming.