Training log - Week ending 1/18/2026

This week was 51 miles of running, 7 "miles" pool-running, and 1500 yards of swimming.

I took the first few days pretty easy, both because I needed to recover from Sunday's race and because I had a social thing on Tuesday evening.

I attempted some top end speedwork on Thursday morning, but was partially blocked by high winds (20+ mph). I tried some 200s anyway, but each time I felt a weird twinge in my right knee that seemed to be associated with bracing against the wind around the turn. So I dropped that plan and just did 100s, which didn't bother my knee at all.  I haven't felt the knee since, so I think this was just a one time thing.

On Saturday I attempted a set of Iwo Jima hills.  Unfortunately, I started them too late.  Just as I finished warming up, the first of what would be an onslaught of tour buses with visiting children arrived.  It was sleeting as well, and after one cautious hill repeat I decided to abandon the workout.  I was sharing the road with the tour buses, I'm short enough and the buses are tall enough that the drivers can barely see me, and the limited visibility from the sleet only made things riskier.

So I moved over to the track.  After confirming that I still had good traction despite the sleet, I decided to try the 200s I hadn't been able to do on Thursday. However, despite the sleet a game of soccer was still going on, using half the infield.  The players were having a lot of trouble keeping the ball on the field and off the track (possibly because of the sleet?) so I decided to swap to more 100s (8 of them) plus some longer repeats in the lane 8, starting at the 100m start line and ending at what I think was the first hurdle mark for the 400m hurdles.  I'm guestimating 180 meters for the distance right now, but I'm going to do some more research here.

Dailies:

Monday: 7 "miles" pool-running. Yoga and foam rolling in evening.

Tuesday: 6 miles very easy (10:09) with 4 strides. Upperbody weights/core and foam rolling in afternoon.

Wednesday: 6.5 miles very easy (10:08) plus 4 strides in 24 seconds each, followed by 750 yards of swimming. Foam rolling in evening.

Thursday: 7.5 miles on the track including 21x100m in very windy conditions (28 down to 25). Followed with leg strengthwork. Foam rolling at night.

Friday: 7 miles very easy (9:58) plus upper body weights/core.  Foam rolling at night.

Saturday: 5.5 miles including one Iwo Jima hill repeat.  Then relocated to the track for some 100s and "180s" (measured from the start line in the 8th lane to the first 400m hurdle mark in that lane). 8x100m in 29 down to 24 and 6x180 in 49 down to 44. Followed with 750 yards of swimming. Foam rolling at night.

Sunday: 14 miles progressive, starting at 10:47 pace for the first 2 miles and ending at 8:25 pace for the final 2 miles.  Followed with leg strengthwork and PT exercises.  Foam rolling at night.