This week was 57 miles of running, 1500 yards of swimming, and 18 "miles" of pool-running -- training log is here.
More mileage and trying to build some fitness. The one thing that really stands out to me is that I have plenty of strength, but not much stamina or speed. I really need to prioritize the work at tempo and marathon pace in the next few weeks.
Other than that, this was a lot of getting the work done. My running gait feels the best it has in a while (which is still a bit far from where I want it to be) so that's good.
Monday: 90 minutes pool-running and streaming yoga. Foam rolling in evening.
Tuesday: 2.5 miles (10:03), time team workout, and then 6 miles (10:16 - included some trail running) plus upper body weights/core. Foam rolling in evening.
Wednesday: 10.5 miles, with a track workout of 2x3200, 2x200 in 14:16 (7:08/7:08), 14:14 (7:10/7:04), 49 and 48. 5:15 and 5:30 recoveries after the 3200s and full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming. Sports massage in evening.
Thursday: 9 "miles" pool-running and upper body weights/core. Foam rolling in evening.
Friday: 10 miles, including 6 alternate Iwo Jima hills (about 2:30 up a 2.5% incline, 60 second jog, 30 second stride, and then 60 seconds jog). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 11.5 miles very easy (10:10) including some trail running and also drills/strides and then streaming yoga. Foam rolling in afternoon.
Sunday: 16 miles, with the first 7 miles averaging 9:30 pace, the next 5 miles averaging 8:19 pace, and the next 4 miles averaging 7:43 pace, plus a half-mile cooldown. Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.
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