Training log - Week ending 12/08/2024

[once again posted very late because the week got away from me]

This week was 64 miles of running, 2000 yards of swimming, and 2 "miles" of pool-running.

I mixed stuff up this week to try to work around weather - we had some really cold dry air roll in, which is hard on my asthma.  Thursday looked like the best morning from a breathing perspective, so I did my tempo workout that morning, pushing my interval workout back to Monday to accommodate it.  I did the Monday workout on the treadmill because of the cold dry air, which meant that I did my intervals at slightly faster than tempo pace with short recoveries, rather than at interval effort (this was because the treadmill is extra hard on my calves, and I was minimizing the risk of a pulled calf).

Thursday was a tempo outside on the track - the weather was iffy (windy and with a tiny bit of snow).  The tempo felt solid but was slightly slower than I had hoped - I attributed this to the weather.

I thought Saturday and Sunday were both going to be very cold mornings, so I did my long run on Saturday so I could do a track workout with the team on Tuesday (as it turned out, I guessed wrong, and Sunday's weather was much better).  The long run went well. I would have liked for the marathon effort section to be faster; however, I ran that section on the downhill Capital Crescent, and true to my norm I was slower on the downhill section than on the flat.  Overall, I felt better than I have previously on the downhill section, so that was a positive.

Dailies:

Monday:  In the morning, 9 miles on the treadmill, with a workout of 6x4 minutes on (7:17 pace) with 72 second jog, followed by 4x30 seconds hard (6:4o-7:00 pace) with 90 seconds jog.  Leg strengthwork in the afternoon; foam rolling in the evening.

Tuesday: Upperbody weights/core + 500 yards swimming in the morning; 6 miles very easy (9:39) in evening.

Wednesday: Streaming yoga and 10 miles very easy (9:08). Foam rolling in evening.

Thursday: 10 miles on the track, with a 6400m tempo in 29:42 (7:31/7:27/7:24/7:19).  Leg strengthwork in afternoon and foam rolling in evening.

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Friday: 7 miles very easy (9:34) on the treadmill plus upperbody weights/core.  Foam rolling in evening.

Saturday: 21 miles progressive, split as the first 7 miles averaging 9:43 pace, the next 7 miles averaging 8:56 pace, and then the next 7 miles averaging 7:58 pace.  Followed with a ~half mile cooldown and injury prevention work plus foam rolling.

Sunday: 1500 yards swimming and 2 "miles" pool-running.