Training log - Week ending 8/17/2025

This week was 38 miles of running and 18 "miles" of pool-running.

The nice thing about doing speedwork on the treadmill is that you can compare your workouts over time without distortion from weather.  And...back on July 8, I ran 6 intervals of 3 minutes with 2 minutes recovery plus 4 intervals of 30 seconds with 90 second recovery, with the 3 minute intervals run at 8 mph (7:30 pace) and the 30 second intervals being run at 8.4-8.5 mph (7:04-7:09 pace)

Fast forward 5 weeks and my two workouts were:

1) 8x3:00 at 8.2-8.5 mph (7:04-7:19 pace) with 2:00 jog plus 4x30 seconds at 8.7-9.0 mph (6:40-6:54 pace) with 90 second jog.

and

2) 6x4:00 at 7.8-7.9 mph (7:36-7:42 pace) with 1:12 jog plus 4x30 seconds at 8.7-8.8 mph (6:49-6:54 pace) with 90 second jog.

So that's a nice bit of improvement. Anywhere from 10-25 seconds per mile pace-wise.  (Of course, this illustrates the fact that it is easier and quicker to regain fitness than to establish it in the first place.)

I think part of the reason that the treadmill training is working so well for me is that I can focus entirely on sustaining a certain effort for a set period of time with a very controlled recovery.  I don't have to worry about navigating around other runners or uneven footing or inclement weather.  

Thar's also obviously a downside, and why I can't just train on the treadmill from now on.  But I can certainly take advantage of the opportunity to get fit and then transition to running outside, while hopefully maintaining the fitness I've built over the last few weeks.

Dailies:

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

Tuesday:3 miles very easy (10:03), time team workout (coach on vacation, so I subbed in), 3 miles mostly easy but with 14x100m strides and ladder drills/plyos.  Upperbody weights/core and foam rolling at night.

Wednesday: 9 miles on the treadmill, including a workout of 8x3 minutes with 2 minutes jog, followed by 4x30 second strides with 90 second jog. Speed of 3 minute intervals ranged between 8.2 and 8.5 mph, 30 second strides were 8.7- 9.0 mph, all jogs at 6.0 mph.  Treadmill probably not accurate. Leg strengthwork and foam rolling in evening.

Thursday:  5 miles very easy (11:38) on trails in morning followed by plyometrics. Yoga and foam rolling in evening.  

Friday: 2 miles very easy (10:30), time team workout, 5 miles very easy to gym (10:19), upperbody weights/core, 2 miles very easy home (10:29) plus strides. Foam rolling in the evening.

Saturday: 9 miles on the treadmill, including a workout of 6x4 minutes with 72 second jog, followed by 4x30 second strides with 90 second jog. Speed of 4 minute intervals ranged between 7.8 and 7.9 mph, 30 second strides were 8.7-8.8 mph, all jogs at 6.0 mph.  Treadmill probably not accurate. Followed with leg strengthwork. Foam rolling in evening.

Sunday: 11 "miles" of pool-running. Foam rolling at night.