Monday, September 19, 2011

Training log - Week ending 9/18/11

This week was 41 miles of “real running” and 10 “miles” pool running plus 2000m of swimming -- training log is here.

This was a big cutback week, as I tapered for the Rock and Roll Philadelphia Half-Marathon. The race was a PR, but still a disappointment, as I fell apart in the last mile (race report).

That makes three races now in a row where I’ve fallen apart before the finish. While the first two could be explained by hot and humid weather, and the third possibly by dehydration – it’s also pretty hard to deny that I’m forming bad mental habits.

Two things that I was once pretty proud of were my abilities to pace conservatively and close strongly. I’ve apparently got some work to do to regain the second. New mantra: “suck it up, buttercup.”


Monday: In the morning, upper body strengthwork and 55 minutes of easy pool-running for “5.5 miles”. Stretching and foam-rolling at night.

Tuesday: In the morning, 9.5 miles on the track in great weather, including six 800m repeats, each with half-distance recovery. Splits were 3:03, 2:59, 2:59, 3:00, 2:57, 2:50. Kept it to 6 due to Sunday’s race. 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: 10.5 miles easy (8:24 pace), plus drills and strides, followed by injury prevention exercises. Yoga, foam rolling, and stretching at night.

Thursday: In the morning, some core work, 2000m of swimming breathing drills, and 25 minutes of easy pool-running for “2.5 miles”. Pilates at night.

Friday: 8 very easy miles at 8:23 pace, followed by pre-race ice bath.

Saturday: Off

Sunday: 1 mile warm-up jog, and then half-marathon race in 1:31:39 (based on watch – still awaiting official time).


  1. Congrats again on your race!

    Here's some great advice on closing:

  2. Nice week! I commented on your Race Report elsewhere. What's your next race?

  3. read the race report - how frustrating. still, a perfect 12 miles, and that's a huge accomplishment. you'll get there.

  4. Your race report looks like you were actually running fantastically and you just need to figure out the nutrition/hydration part. Congrats on your race. I'm a big fan of the new mantra :)

  5. Congrats on the PR! It was great to see you out there! And, nice week - even with the taper, you still hit some awesome numbers!

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