Monday, November 3, 2014

Training log - Week ending 11/2/2014

This week was 85 miles of running and 4000 yards of swimming  -- training log is here.

And this is it.  Taper starts now.

And it's just at the right time.  I've hit that marathon training zombie mode.  No real speed, but I can go between easy and medium-hard forever.

By the end of this week, I was unquestionably tired.  There was a substantial differential between when I got out of bed on Friday (early), and when I actually woke up (about halfway through my tempo workout). The last two miles of my tempo actually felt pretty good (being awake helps), and I briefly debated adding another mile, but decided against it - if I was feeling that tired, I really didn't need to be stretching out any workouts.

(the astute reader will note that I swam a bit more than normal on Friday post workout.  Why?  Especially since I was already tired?  The answer is that I was in zombie mode and I completely lost track of time and laps, and basically swam half-asleep until the guards blew the whistle to indicate the end of morning swim.  Ooops.)

Slept a ton over the weekend, and cranked out my last long run on Sunday morning, which went fairly well (the windy conditions reminded me of when I raced Shamrock last year, which is actually a pleasant memory). 

Of my three 20-22 mile runs, this last one felt the easiest and left me the least sore afterwards - that's a good place to be.  The only bummer was a blister I developed under my left foot on Sunday at about mile 11 - apparently my compression socks don't play nice with the Boston Boosts.  It's all good - that's why I test stuff out during my long runs, so I don't learn stuff like this during my goal race.

So now I just need to rest and wrap myself in bubble wrap for the next three weeks.  Memories of my last training cycle for Philly haunt me a bit, so I'm being VERY careful.  I'll probably race a 10K this coming weekend as a final tune-up, but I'll wear my marathon racing shoes for it, just like I did during the Shamrock cycle.  I like to do this because it makes marathon pace in my marathon shoes feels a bit easier.  And I also feel I'm reducing the risk of injury by doing so.

So much nicer to be here than where I was last year at this time.


Monday:   Yoga and upper body strengthwork/injury prevention work in the morning, foam rolling at night.

Tuesday:  In the morning, 14 miles, including a track workout of 400,800,1200,1600,1200,800,400 (splits of 1:32, 3:06, 4:34, 6:06, 4:32, 2:57, 1:24), followed by injury prevention work and 1250 yards easy swimming.  Foam rolling at night.
Wednesday:  In the morning, 10 miles very easy (8:48) followed by yoga.  Later an easy 6 (8:28).  Sports massage at night.

Thursday:   In the morning, 4.5 miles very easy (8:48) to yoga.  After yoga, did another 4 miles (8:20), followed by a few drills+strides, some upper body strengthwork and injury prevention work.  Foam rolling at night.

Friday:  12.5 miles, including a 8K tempo in 33:31 (splits were 6:52, 6:47, 6:45, 6:36, 6:31), followed by lower body strengthwork and injury prevention work, and then 2100 yards easy swimming.   Foam rolling in the afternoon.

Saturday:   12.5 miles easy (8:18), followed by yin yoga.   Injury prevention/upper body strengthwork and foam rolling in afternoon.

Sunday:  21.5 miles averaging 7:27, split as first 1.5 miles at 8:42 pace, next 5 at 7:54, next 6 at 7:27, last 9 at 6:56 (took a ~5 min break about mile 16 to chase down water when the water fountain I was relying on was off).  Followed with 650 yards shakeout swimming; foam rolling at night.  Skipped yin yoga to watch the second half of the Maclay finals

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