Tuesday, December 23, 2014

Training log - Week ending 12/21/14

This week was 52.5 miles of running, 9 "miles" of pool-running and 3000 yards of swimming  -- training log is here.

Not too much to report here - still coming back.  I did my first bit of harder running on Friday with a tempo - the tempo was pretty slow, which is partially because I'm really trying to keep my workouts controlled, and partially because I'm out of shape, both mentally and physically.

I'm still playing with the running metrics on my 920.  I'm sure they're of limited value in the end (just like paces and HR), but fun to geek about.  Two things I noticed:

1) cadence - I generally have a fairly high cadence - about 190-195.  What was interesting is how much that cadence can change based on circumstances.  Below, the first picture is my cadence for an easy run on a fairly hilly route where I was also dodging puddles and pedestrians, stopping at lights, etc.  Next is my cadence for the 2x3200 on Thursday.  The difference between the two (variable on left, very steady on right) is exactly what you'd expect to see, but still interesting.  (you can click on each picture to enlarge it).

2) ground contact time.  On Saturday, an easy run turned into a hard run for the last few miles - the change in ground contact time really stands out.

Neat, huh?


Monday:   Yoga and 3 "miles" easy pool-running; foam rolling at night.

Tuesday:  10.5 miles easy (8:47 pace), 1500 yards swimming, and some injury prevention work.  Foam rolling at night
Wednesday: 4 miles easy to yoga (9:10 pace), a yoga class, and then another 4 miles home (8:31).  Foam rolling in afternoon.

Thursday:   10 miles, including a sleepy tempo workout of 2x3200 (split as 13:59 -7:09/6:50 and 13:30 - 6:51/6:39).  Followed with injury prevention work and 1500 yards easy swimming.  Foam rolling at night.

Friday:  Yoga and 6 "miles" easy pool-running.  Foam rolling at night.

Saturday:   10 miles as an unplanned progression run- averaging 8 mile pace, but picked it up, finishing the last two miles at roughly 6:45 pace (my coach told me to pick it up - apparently I overdid it). Followed with upper body strengthwork.  Foam rolling at night.

Sunday:  14 miles easy (8:43 pace), yoga, and injury prevention work.  Foam rolling at night.


  1. So - when you record "injury prevention", could you go into more detail? I'm sure it's injury-specific, but I'm still interested.