Sunday, January 16, 2011

Training log - Week ending 1/16/11

End of week 10, post fracture.  This week was 7.5 miles of “real running” and 96 “miles” pool running (per my conversion below) -- training log is here

The return to running seems to be going pretty well.  I'm following the “Pfitzinger Return to Running” schedule, which calls for intermittent walking and running.  I am making one change, in that I've cut back on the “walk periods”.  For example, when the schedule called for “run 5, walk 5” I ran 5 minutes and then walked for 90 seconds.   The reason?  It's been unseasonably cold here, and I'm doing my “return to running” in about 20-25 degree weather.  I don't handle cold well at all, and 90 seconds of walking is about all I can handle before I start shivering.  I think Pfitz will pardon me this slip.


Monday:  In the morning, I first did a “baby run” of three intervals of 5 minutes each on the track, with one minute walking between each – averaged about 8:30 pace for roughly 1.75 miles.  I followed this with “12 miles” pool running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery. 

In the evening, a weights session with a personal trainer, followed by “3 miles” easy pool-running (30 minutes).

Tuesday:  In the morning, “12.5 miles” – 2:05 hours easy pool-running, plus leg strength training.  In the evening, a yoga class.

Wednesday:  In the morning, “test-jogging” on asphalt of three intervals of 7 minutes each, with one minute recovery, summing up to about 2.25 miles of jogging (kept it very easy, since this was my first time on asphalt – averaged about 9:20 pace).  Followed by “9.5 miles” in the pool of easy aqua-jogging (1:35 minutes).  “3 miles” easy pool-running (30 minutes) at night.

Thursday:  “15.5 miles” total – in the morning, “12.5 miles” - 1:50 hours in the pool, including a tempo workout of 40 minutes at tempo effort. Full recovery, and then twelve intervals of 90 seconds very hard/60 seconds recovery. I also did leg strength training. 

In the evening, upper body strength training plus 30 minutes easy pool running for “3 more miles.”

Friday:  A “baby run” on asphalt of three intervals of 8 minutes each (but did 10 minutes for last) , with one minute recovery, summing up to just under 3.5 miles of running (averaged about 7:45 pace - wasn't intentionally pushing the pace, just having fun, and oooops). Followed by “11 miles” in the pool of easy aqua-jogging – 1:50 hours.    Also did a Pilates class in the afternoon.

Saturday:  “18.5 miles” – 2:40 hours pool running, alternating 5 minutes at tempo effort and 10 minutes easy, preceded by strength-training.

Sunday:  “11 miles” – 1:50 hours easy pool running.


  1. This is definitely a tough time of the year to get back into it and I'm sure Pfitz will excuse! Great week, you'll be back where you were in no time!

  2. That's awesome that you did 7.5 on land this week. You weren't even expecting to be running for another several! And given how cold it is, the shortened walking periods are certainly understandable!