Monday, August 3, 2015

Training log - Week ending 8/2/2015

This week was 73 miles of running, 7 "miles" of pool-running and 4000 yards of swimming  -- training log is here.

I finished last week feeling pretty rough, but a day of complete rest seemed to do the trick.  Though Tuesday dawned ridiculously hot and steamy, I had a good workout anyway (part of the trick was pacing very conservatively).  Ditto for the rest of the week - I felt decent in the humid weather, and then better as things dried out later in the week.

This is my last week before I start training for the Philly marathon, and so I was only scheduled to do a 14 mile long run.  However, a friend was doing her long run on our 21 mile loop, which was unfamiliar to her, so I ran the first 16 miles of our long run loop with her.   I hope it was helpful to her to have some company and assistance at following the route; for me it was a good strength workout as the route was net uphill.

It was also my longest run since Grandma's about 6 weeks ago, so it was nice to finish the run feeling good, and even so very slightly tempted to finish the 21 with her (and yes, I know that would have been a really dumb thing to do).

Summer's tricky to train in, because I find it very easy to overtrain at this time of year.   The humidity and heat drain me and hurt my recovery, and we don't get the bonus "rest days" from workouts being cancelled due to ice and snow.  But at the same time, if one backs off too much in the summer, you're behind the curve come fall.

So far, it feels like I'm hitting the right balance this summer.  Let's hope that continues.


Monday:   Off.  Felt lousy, so skipped everything except for foam rolling at night.

Tuesday:  12.5 miles, including a workout of 4x1 mile with 3 minute recovery (split 6:53, 6:31, 6:43, 6:25 - odd reps were uphill; evens were downhill)  followed by some injury prevention work and 1250 yards easy swimming.  Foam rolling in evening.

Wednesday: 8 miles very easy (9:41), followed by a yoga class and then another 5.5 miles very easy (9:06), followed by drills and two hill sprints.   Foam rolling in afternoon, plus 3 "miles" easy pool-running.

Thursday:   5 miles very easy (9:17), followed by a yoga class.  Later, another 4 miles very easy (8:48) with drills and two strides, and some upperbody strengthwork and injury prevention work,.  Foam rolling at night.

Friday:  12.5 miles, including eight hill repeats.   Followed with some injury prevention work and 1750 yards easy swimming.    Foam rolling and KMFDM concert at night.

Saturday:  9.5 miles very easy (9:06) plus drills and two strides, followed by upper body strengthwork/injury prevention work and foam rolling.  4 "miles" easy pool-running in the afternoon.

Sunday:  16 miles progressive, split as first 3 at 9:12; next 4 at 8:23; next 4.5 at 7:56; last 4.5 at 7:28.   Followed with some injury prevention work and a yoga class.  1000 yards easy swimming and foam rolling in the afternoon.

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