Sunday, November 17, 2024

Training log - Week ending 11/17/2024

 This week was 35 miles of running, and 3000 yards of swimming -- training log is here.

I was really trashed after the Boston Half - more than I normally am after a half-marathon.  I suspect this was due in equal parts to the course and to my lack of fitness going into the race.

I spent both Monday and Tuesday in the pool to give my legs a break before starting running again on Wednesday.  This weekend's long run would have been 17 miles with 2x5 miles at marathon effort, but I cut two miles off to make it 15 miles with 2x4.  Even so, I could still feel the fatigue in my legs, though very high winds didn't help my paces either. However, the effort felt right and my heart rate was right where it should have been when running at marathon effort. 

I personally believe that, when targeting a marathon, training at marathon effort is far more important than training at goal marathon pace.  This is because you are trying to develop a certain physiological capacity, and training at an effort that is too hard doesn't accomplish that.  You end up strengthening a different system that can't carry you all the way through the marathon.  And it's also important to get a good sense of marathon effort, so that you can adjust automatically to changes in conditions on race day.

As of Sunday, my legs are feeling far better than last week. Hopefully I'll be able to bump up the volume this week.

Monday: 1000 yards of swimming and foam rolling.

Tuesday: 750 yards of swimming in the morning; massage in the evening.

Wednesday: 5 miles very easy (10:06) in the morning; PT in the afternoon, foam rolling at night.

Thursday: 7 miles very easy (9:50) + two strides in the morning.  Streaming pilates and foam rolling in evening.
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Friday: 8 miles very easy (10:50) on trails plus upperbody weights/core.  Foam rolling in evening.

Saturday: 15 miles, including a workout of 2x4 miles at marathon effort (splits were 31:42 and 31:44 - each averaged 7:56 pace), plus a mile between in 9:10. Followed with injury prevention work.

Sunday: 1250 yards of swimming and streaming yoga.  Foam rolling in afternoon.

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