Sunday, February 22, 2015

Training log - Week ending 2/22/15

This week was 62 miles of running, 12 "miles" of pool-running and 2000 yards of swimming  -- training log is here.

Most wintry weather this week.  Again :).    Snow delayed my Tuesday track workout to Wednesday, and also caused me to move Sunday's planned 4-3-2-1 workout to Saturday.  As a consequence, I skipped Friday's tempo as too many workouts in too few days.  Honestly, I would have skipped it anyway, given the weather on Friday morning.  My muscles have been a bit crampy and tight when running in the teens; doing speedwork in sub-zero temps struck me as unjustifiably risky.  Better one workout too few than one too many.

I also ended up running only 5 days this week, due to all the workout rescheduling.  I usually do my long run on Sunday, and then recover with yoga and pool-running on Monday.  Since I did my long run on Saturday this week, I ended up pool-running Sunday morning, so I ended up with two non-running days this week.  

I will fess up that I was going to run on Sunday anyway, Saturday long run be damned.  Then I realized that the only reason I would be running was to put a nice number on my weekly mileage total - a fairly dumb reason to run.  So I sucked it up and pool-ran, saving my next "real run" for Monday.

In other news, I can declare that I think I've figured out how to dress for these temps.  I'm happy down to single digits in the following:
- Insulated CWX  tights on the bottom plus homemade "ankle warmers" (cut the foot off of tube socks, and then wear the tube around my ankle as extra insulation)

-My much loved Pearl Izumi running jacket over a tanktop on top, plus ski mittens with handwarmers, a big fuzzy headband, and tons of vaseline on my face and neck.

For workouts, I cut down to a longsleeve t-shirt on top of a sports bra, and my thinner 2XU tights (keeping the ankle warmers, mittens, headband, and vaseline).  

Wearing this gear, I'm generally a bit cold for the first 2-3 miles, and then very comfortable for the balance.  I'm a bit chilly wearing just a longsleeve T-shirt for the workouts, but I prefer that to too warm - I sweat heavily and quickly, and I'm very concerned about getting damp in this weather.  Better to be slightly chilly at first, as compared to comfortable -> too hot -> damp and very cold.

Frankly, it also helps to have a job that allows some flexibility in my workday.  Though I generally prefer to run early in the morning and get it done, I took advantage of this flexibility this week to schedule "meetings" for later in the morning, when temperatures were slightly warmer and the sun was shining brightly.    On Friday, I delayed my run until 10:30 am (had planned on 9:30, but I decided to procrastinate by turning around a few quick work things instead), which meant I ran in a toasty 14 (as opposed to the 0 degrees of earlier that morning).


Monday:   Yoga, and 6 "miles" easy pool-running; foam rolling at night.

Tuesday:  Workout was cancelled due to snow, so ran 12 miles very easy (8:45 pace) a bit later in the morning.  In the afternoon I was going to do upper body strengthwork and core stuff, but decided to help my coach clear our track via push broom instead.  Fun stuff.  Until I broke my broom.  Which was actually my significant other's broom.  Oops.  Foam rolling at night.

Wednesday: Track didn't melt all the way, so we relocated for another workout under the Whitehurst freeway of 4 repeats of a loop around 1300-1350 in distance (each rep was bit over 5 minutes) with 2 minute recovery.  Followed with some injury prevention work and 1000 yards easy swimming.  Foam rolling in afternoon.

Thursday:   Yoga and 10.5 miles very easy (8:38), plus some drills and strides.  Foam rolling at night.

Friday:  9.5 miles very easy (8:25) plus some drills and strides, and some upper body strengthwork and core stuff.  Foam rolling in late afternoon.

Saturday:   18 miles, including a "4-3-2-1" workout (segments of 4, 3, 2,  and 1 miles at marathon pace or slightly faster, with 1 mile easy jog between each. Splits were:

4 mile: 27:35 (6:54/6:55/6:54/6:52 - average pace 6:54)
3 mile: 20:30 (6:46/7:00/6:44 - average pace 6:50)
2 mile: 13:34 (6:53/6:41 - average pace 6:47)
1 mile: 6:30

Followed with injury prevention work and strengthwork in the gym, and 1000 yards easy shakeout swimming.

Sunday:  In the morning, some DIY yoga, some weight training, and 6 "miles" easy pool-running.  Foam rolling at night.


  1. Your cold weather gear line up reminds me of the best race swag I ever got - fleece lined track pants from the B&A trail half marathon. Registration fee was, I believe, $50 that year. I've loved those pants so much that I'd have flat out paid $100 for them. Especially useful this winter.

  2. Smart to skip the extra miles, but I don't know how you're sucking it up and getting in the pool with the cold you've been having!