This week was 47 miles of running, 15 "miles" pool-running, and 1000 yards of swimming.
I started and ended the week with hills to work on my power and speed. I haven't done hill repeats for a while, and it shows - my legs were wobbling at the top of most of these. Clearly an indication that I need to do more of them.
My other focus was on continuing to work on body rotation and keeping my legs relaxed. The payoff for that was dropping my 100m stride time down to 24 seconds (~6:44 pace) and running a 4 mile tempo 75 seconds faster than a week previously. All very exciting. Of course, I'd love to keep seeing improvement at this rate, but I know that's not realistic. So, I'll just appreciate what I have so far.
Dailies:
Monday: 7 "miles" pool-running in the morning. Streaming yoga and foam rolling in evening.
Tuesday: 8.5 miles, including 6 Iwo Jima hill repeats (roughly 500m up a 2.5-3% incline, jog 250m, 200m downhill stride, and then jog 100m to the bottom). Followed with PT. Foam rolling in evening.
Wednesday: 10.5 miles very easy (9:47 pace), with 4x100m strides (last in 24 seconds, missed timing the others). Followed with 500 yards of swimming. Foam rolling at night.
Thursday: 5 miles very easy on trails (10:50) and upperbody weights/core. Foam rolling at night.
Friday: 12 miles, including a 6400m tempo on the track in 31:00 (7:59/7:48/7:42/7:31) Followed with leg strengthwork. Foam rolling at night.
Saturday: 8 "miles" pool-running and 500 yards of swimming in the morning, followed by PT exercises. Foam rolling at night.
Sunday: 11 miles, including 4 hill repeats (about 380m up a 5% incline), 2x100m, 4x200m, and 2x100m, all with full recovery. 100m repeats in 26 down to 24, and 200m repeats in 55 down to 53.n Followed with core work. Foam rolling at night.
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