Sunday, November 15, 2015

Training log - week ending 11/15/15

This week was 56 miles of running and 10 "miles" of pool-running  -- training log is here.

And, I'm in full taper.  And the crazies are starting to hit.

Relevant to this is the fact that Brian got sick this week.  Really really sick. It's quite possible that he got the bug that I had the previous week, meaning immunity for me.  But I wasn't taking any chances -- my normal taper paranoia about getting sick went into complete overload.  

Not kidding.
Thus, I implemented my anti-germ protocol, at the Ebola level.  I changed the bedsheets daily; and my handwashing met the clinical criteria clinical for OCD.  And that's not mentioning the Listerine and neti pot use, or the vitamin C and zinc consumption.  Since all crises are best addressed by shopping, I also stocked up on antiseptic wipes - one dispenser for each countertop.

Brian was a hero and nobly quarantined himself in his basement mancave for the first two nights, relocating to our bed once I was up for the day (and no, I didn't ask him to do this - he's just boyfriend of the year).

After that, he returned to the bedroom for the evenings, and I invested in (wait for it) a flu mask to sleep in.  Those things ain't cheap - but peace of mind while sleeping is worth a lot.
Not kidding about this either.

Luckily, I seem to have avoided getting sick (or, as noted above, I'm the one that got him sick).  Scratchy sinuses and a mild headache all week have contributed to a sense of impending doom, but so far they haven't erupted into fullblown sickness- I think they're just my mold allergies acting up.

The extra time on my hands combined with taper madness also led me to run some stats on this training cycle.  By the numbers:

  • 17 week cycle - 14 weeks training plus 3 weeks taper.
  • I averaged 74 miles of running per week over the 14 weeks of training, including race weeks.  Also averaged 14 "miles" of pool-running and ~3500 yards of swimming each week over that time.
  • Cut out the race weeks, and I averaged 80 miles of running per week.
  • Raced five times: two 5K races early in the cycle (20:12 and 19:52), a half 10 weeks out (1:31.37), a 10 miler seven weeks out (66:28), and a 10K three weeks out (40:02).
  • Three "pick-ups" workouts of 4, 3, 2, and 1 miles at marathon pace effort with an easy mile in between.
  • Two long runs of 21.5 miles, each with the last third at marathon pace effort.
  • Five long runs of 16-17 miles distance (including one of the 4-3-2-1s).
  • Three long runs of 18-19 miles distance (including two of the 4-3-2-1s).
  • Two track workouts of 25x400 at 10K pace, with 100m recovery.
  • Four 5 mile tempo workouts on the track (plus two 5K tempos and a 4 mile tempo).
  • One skipped workout, where I felt lousy and just bagged the day (this workout was every bit as important as the workouts I completed - I think I avoided digging a deep hole by taking that day off).
  • Averaged 9:10 pace over my easy runs (which is why I was able to hold my high mileage).

Wow - when posted like that, it looks like a lot.  And I didn't even log all the sweet potatoes and brown rice and sportsdrink I used to fuel those runs (my grocery bill has been massive).

I do log my sleep (because the fact that I log it encourages me to prioritize it).  Over the 14 weeks, I averaged 7:45 hours of sleep per night.  Which likely has everything to do with my making it through this cycle uninjured and relatively perky.

So now I go into the final week of taper.  Eat, sleep, try not to do much else.  And don't cut out the junk food this time.

As for my goal for this marathon?  Easy.  I want to feel good in Manayunk (mile 20).


Monday:   5 "miles" easy pool-running in the morning and some light injury prevention work; foam rolling at night.

Tuesday:  10 miles, including a track ladder workout of 400/800/2x1200/800/400.  Split 1:31, 3:05, 4:36, 4:31, 2:57, 81.  Followed with a shakeout "mile" of pool-running. Foam rolling in evening.

Wednesday: 8 miles very easy (9:35), followed by drills, two strides, and two hill sprints and then some very light upper body weights work.  1.5 "miles" easy pool-running and foam rolling in the evening.

Thursday:   8 miles (9:11 pace), followed by drills and four strides.  1.5 "miles" easy pool-running and foam rolling in the evening. 

Friday:  10 miles, including a 5K tempo in 20:05 (6:34/6:29/6:18/0:44). 1 "mile" easy pool-running for recovery and foam rolling in the evening.

Saturday:  8 miles very easy in the morning (8:57) followed by drills and two strides.  Later some core work and foam rolling.

Sunday:  11.5 miles easy (8:35) followed by drills and two strides.  Foam rolling in the afternoon.

1 comment:

  1. What a fantastic training cycle! Congrats on making it through energized and injury-free. I 100% agree that the sleep was a huge factor in your success. Your tempo 5K is faster than one of your race 5Ks which is a great sign that you are making gains!

    As for being sick, so many people at my office are sick, so I was doing the OCD hand washing too and trying hard not to touch my face or eat with my hands. Everything with a fork and knife.

    Have a great race!