This week was 55 miles of “real running” and 15 “miles” pool running plus 1500m of swimming -- training log is here.
Decent workout week, and definitely a bit stronger than the last few. The ragweed is still sending me for a loop, but hopefully that should end in a few weeks. I had very little issues on Sunday, despite a high pollen count, and I’m wondering if it’s due to my trying quercetin (on top of the Allegra I always take). A few more days will tell.
Apart from that, I also decided to start working with a nutritionist. I’ve always found both long runs and short intervals to be much easier than tempos – I have both speed and endurance, but stamina is my failing. I discussed it with my coach, and he suggested it might be either a nutrition or hydration issue. So, got a recommendation for a sports nutritionist, and I’m going to start logging my food and fluid intake this coming week.
Monday: In the morning, upper body strengthwork, 1500m of swimming breathing drills, and 20 minutes of easy pool-running for “2 miles”. Stretching and foam-rolling at night.
Tuesday: In the morning, 9.5 miles on the track in fantastic weather, including a track pyramid workout – 400, 800, 1200, 1600, 1200, 800, 400, each with half-distance recovery. Splits were 92, 3:02, 4:36, 6:03, 4:29, 2:54, and 82. Followed with 20 minutes pool-running. At night I took a “floor barre” class (basically ballet, but done on a mat rather than standing – it’s a core workout plus flexibility) followed by foam rolling.
Wednesday: 8.5 miles very easy (8:54 pace) on a hilly route, plus drills and strides, followed by upper body strength training. Stretching and foam rolling in the evening.
Thursday: In the morning, 12.5 miles outside, including a tempo on a local bike trail of 6 miles in 42:00 (neat) for 7:00 pace. Splits were 7:20, 7:07, 6:52, 6:56, 7:06, 6:39, which look pretty erratic, but actually match the moderate elevation changes in the trail. I was decently happy with this – not stellar, but I ran it well in control, with no struggling and a steady effort, while avoiding the temptation to race it.
[I usually run tempos on the track with my team on Fridays, but since the weather looked to be less humid on Thursday, I opted to solo this one a day early. I’ll also admit that tempos of more than 5 miles are much easier mentally on a trail than a track.]
Yoga plus foam rolling at night.
Friday: In the morning, 1:25 of easy pool-running with a friend for “8.5 miles.” Pilates session plus foam rolling in evening.
Saturday: In the morning, an easy 8.5 miles outside (8:30 pace). Weight training plus stretching and foam rolling in the afternoon.
Sunday: In the morning, a long progression run of 16 miles. Averaged 8:02 pace for the 16, split as 8:33 pace for the first 7 miles (then water break), then 8:06 for next 3.5, then 7:30 for a mile (a second water break), then 7:18 pace for final 4.5 miles. Pretty happy with this one, given the high humidity. Followed with 25 minutes of cool-down pool-running for “2.5 miles.” In the evening, foam rolling and stretching.