Training log - Week ending 7/27/2025

This week was 36 miles of running and 15 "miles" of pool-running.

My mileage has gotten a lot lower than I would like, so I'm trying to boost it up. Of course, I then ran a mile less this week than I did last week, but I also did two and a half hours of pool-running, so I'll call it an increase in volume.

We had a brief break in the weather on Tuesday, which would have been a great opportunity to run outside. Unfortunately, I wasn't recovered from Sunday's workout, so I pushed the workout to Wednesday and hoped the weather would last another day. It kinda/sorta/not really did - I ended up with a morning that was a normal summer morning (temperature in the mid-70s with a dew point of around 70).  

I did Wednesday's workout on the track anyway to get a read on my fitness. The three mile tempo was tough at the end (I took a 30 second break with 2 laps to go because I was overheating).  At the same time, it was an improvement over workouts from May and early June despite the weather - a nice validation that I am getting fitter.

On Thursday, I considered pool-running but went with a short trail run instead.  I go back and forth on how helpful the pool-running is for me and how much I should include in a week.  On the one hand, I'm definitely old enough that I benefit from non-impact volume. On the other hand, my ankles are always notably stiffer after pool-running - which makes sense since they aren't flexing in the water. Slow trail running seems much better for my ankles in terms of keeping them mobile.

I suspect the answer is that I need to include both and play it by ear.  While also trying to increase my volume, of course...

Dailies:

Monday: 7 "miles" pool-running and yoga. Foam rolling in evening.

Tuesday: 7 miles mostly easy but with 4x100 in 27, 27, 26, and 25 plus upperbody weights/core. Foam rolling in evening.

Wednesday: 8 miles including a track workout of 4800 in 23:19 (7:47/7:47/7:45), 4x200 in 54 seconds for each, and 2x100 in 26 and 25. Followed with leg strengthwork.  Foam rolling in evening.

Thursday:  4 miles very easy (10:47) on trails in morning. Streaming Pilates and foam rolling in evening.  

Friday: 6 miles very easy (10:11) to the gym, upperbody weights/core, and 2 miles very easy (9:59) to home, with two strides. Foam rolling in the evening.

Saturday: 9 miles on the treadmill, including a workout of 2x4:30 on with 3:00 jog, 2x3:00 with 2:00 jog (add in 1:00 on/30 seconds off when I screwed up my watch and had to reset), 2x1:30 with 1:00 jog, full recovery and then 3x30 seconds hard with 90 second jog

The on for the longer intervals was 7.8-8.3 mph; the on for the 30 second intervals was 8.6-8.8 mph.  The jog for both was 6 mph. Treadmill likely not accurate.

Followed with leg strengthwork - foam rolling at night.

Sunday: 8 "miles" pool-running in the morning; yoga and foam rolling in the evening.