Training log - Week ending 8/28/2022

This week was 57 miles of running, 1000 yards of swimming and 30 "miles" of pool-running -- training log is here.

Just two workouts this week, but I was happy with both of them.  The Wednesday workout was in decent weather; the Saturday workout less so, but both went well.  I was particularly happy with how my heart rate/perceived effort stayed in the right place on Saturday's run - that hasn't been the case in previous attempts at that workout.  

I'm still a lot slower than I would like to be, but isn't that true for all of us?  At least the trend is the right direction.

Dailies:

Monday:  6 mile fartlek on the track (did a few 200s at about 50 seconds each playing with form) and then 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 10 miles very easy (9:52), drills/strides and upperbody weights/core.  Foam rolling at night.

Wednesday:  12 miles, including 2x(2K, 1200, 1600) at 10 mile race effort plus 400 a bit faster.  Splits were 8:52, 5:13, 6:54; 8:38, 5:08, 6:48; and 97.   Recoveries of 2:3x-2:4x within the sets and 5:14/5:40 after each set.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Thursday: 12 "miles" pool-running and streaming yoga.  Foam rolling in evening

Friday: 12 miles (9:42), drills/strides, and upper body weights/core.   Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 2x5 miles with 1 mile easy in between (paces were 7:37 and 7:34).  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Sunday:  12 "miles" pool-running and streaming yoga.   Foam rolling at night.

Training log - Week ending 8/21/2022

This week was 62 miles of running, 1500 yards of swimming and 30 "miles" of pool-running -- training log is here.

Things still continue to progress.  My Tuesday workout is not a typo, btw - I really did run the 1600 faster than the two 800s that preceded it.  I don't have a good explanation for it other than that the longer I run, the better I feel.  My Friday tempo ended up being a bit slower than I had hoped, but the effort/heart rate was exactly where it should have been, so that was that.  For myself, running tempos too hard is really counter productive - better to focus exclusively on effort.

Consistent with my training plan, I did my 20 miler the day after the tempo, so that it was on tired legs.  Because I was doing the two runs back to back, I didn't progress the long run down to marathon pace at the end. Instead, I included a fartlek in the middle hour of what was a 3 hour run.  The fartlek felt better than previous ones - in fact the long run felt much better than previous ones.  So I'm seeing improvement, and that's good.

Dailies:

Monday:  6 miles easy (10:06) and 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 12 miles, including 2x800, 1600, 2x800, 400 in 3:20, 3:20, 6:35, 3:13, 3:11, and 92.  Recoveries were 2:21, 2:41, 5:09, 3:12, and 3:06.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Wednesday:  12.5 miles (9:33), with drills/strides and upper body weights/core.  Massage in evening.

Thursday: 12 "miles" pool-running and streaming yoga.  Foam rolling in evening

Friday: 11.5 miles with a 6400m tempo in 28:18 (7:10/7:10/7:04/6:55) and then six 1:00 hill repeats up a 6% incline (two cycles of easy, moderate, hard).  Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.

Saturday: 20 miles (9:13) mostly easy but with a fartlek of 10x 2 minutes on, 5 minutes easy starting in the second hour.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Sunday:  12 "miles" pool-running and streaming yoga.   Foam rolling at night.

Training log - Week ending 8/14/2022

This week was 55 miles of running, 1000 yards of swimming and 30 "miles" of pool-running -- training log is here.

This was a very time crunched and sleep deprived week, hence the short and late report.  

I had two workouts this week.  The first was the Wednesday workout, which was supposed to be 2x(2K,1200, 1600) but got altered since I slept awful and wasn't handling the warm and humid morning well.

The second was a Saturday workout that was a bit of a struggle despite nice weather.   From the start, I just felt short of breath and tired, and the workout was a struggle.   I also can't say that I honestly ran the workout at marathon effort - it felt too hard for that.

That being said, I think there were external, non-running reasons why these workouts went poorly, so I'm just going to write this week off as "at least I did something" and move on.

Dailies:

Monday:  6 mile fartlek on the track (did a few 200s at about 50 seconds each playing with form) and then 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 9 miles easy (9:52), upperbody weights/core, 2 miles very easy (9:39).  Foam rolling at night.

Wednesday:  11 miles, including 2K, 1200, 1600 at tempo, 6 short (20 second) hill repeats and then 2x800 at tempo with 200m jog.  Splits were 8:50, 5:17, 7:05 and then 3:38 and 3:34.   Recoveries of 2:45 within the main set and 1:20 between the 800s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Thursday: 12 "miles" pool-running.  Foam rolling in evening

Friday: 10 miles (9:51), drills, and two hill strides.   Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 2x5 miles with 1 mile easy in between (paces were 7:33 and 7:36).  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Sunday:  12 "miles" pool-running and streaming yoga.   Foam rolling at night.

Training log - Week ending 8/9/2022

This week was 59 miles of running, 1500 yards of swimming and 30 "miles" of pool-running -- training log is here.

Things are still going the right way, so I'm happy.  Tuesday's workout felt good, and was one of my fastest in a while.   I was also fairly happy with my runs on Friday and Saturday - they felt like the right kind of hard, and productive.

Fortunately the weather should cool down next weekend.

Dailies:

Monday:  4.5 miles easy (9:51), 6 "miles" of pool-running, and upper body weights/core.   Foam rolling at night.  

Tuesday: 12 miles, including 2x(1600, 800), 400, 2x200 in 6:45, 3:18, 6:38, 3:12, 94, 47 and 47.  4:46, 2:42, and 5:34 recovery for the 2x(1600, 800), and full recovery for the 400 and 200s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Wednesday:  Streaming yoga and 12 miles (9:54), with drills/hill sprints.  Foam rolling in evening.

Thursday: 12 "miles" pool-running and upper body weights/core.  Foam rolling in evening

Friday: 12.5 miles, including a tempo workout on the treadmill of 7x5 minutes at tempo effort with 1 minute jog.  Speeds of 8.2-8.3 mph for the tempo (7:14-7:19 pace) and 6 mph for the jog (10:00 pace). Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.

Saturday: 18 miles (9:27) mostly easy but with a fartlek of 10x 90 seconds on, 6:30 easy starting in the second hour.  Followed with injury prevention work, 500 yards recovery swimming and 3 "miles" pool-running (keeping a friend company).  Foam rolling at night.

Sunday:  Streaming yoga and 9 "miles" pool-running.   Foam rolling at night.

Training log - Week ending 7/31/2022

This week was 56 miles of running, ~1000 yards of swimming and 27 "miles" of pool-running -- training log is here.

Eh - one good day, and one not so good day. I was decently happy with Wednesday's tempo interval workouts - that was a workout I couldn't have done a few weeks ago. 

However, on Saturday I was banking on a drop in humidity and temperatures for my marathon pace workout, so that I could get a sense of my fitness. Unfortunately, that didn't happen and it was hot and humid for the run.  I did the workout anyway, trying to focus on effort regardless of how slow it was, but I had to really back off and add in multiple water breaks, and the workout was a slog anyway. 

I debated whether to bail on the workout, but decided that I was better off finishing it at whatever pace I could hold to at least get the effort into the body.

So I still don't know what shape I'm in.  I do know things are improving, so I'll give it another week or two.

Dailies:

Monday:  6 mile fartlek on the track (did a few 200s at about 50 seconds each playing with form) and then 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 3.5 miles easy (9:22), time team workout, 6.5 miles easy (9:39), and upper body weights/core.

Wednesday:  12.5 miles, including 2x(2K, 1200, 1600) and then 2x200.  Splits were 8:48, 5:17, 6:59; 8:44, 5:14, 6:54, 48, and 47.   Recoveries of about 3 minutes within the main set and 6 minutes between sets (full recovery for the 200s).  Followed with leg strengthwork and 500 meters recovery swimming.  Sports massage at night.

 

Thursday: 12 "miles" pool-running and streaming yoga.  Foam rolling in evening

Friday: 3 miles easy (9:42), time workout, 7.5 miles easy (9:38) and then upper body weights/core.  Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 4, 3, 2, and 1 miles at marathon effort with 1 mile easy in between (paces were 7:45, 7:46, 7:56, and 7:49).  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

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