Wednesday, December 23, 2015

Training log - Week ending 12/20/15

This week was 53.5 miles of running, 3000 yards of swimming, and  6 "miles" of pool-running -- training log is here.

I did my first workout since the marathon on Tuesday, followed by my first race since the marathon on Friday.  Both were pleasant surprises, in that I'm in better shape than I thought.

Which doesn't mean I'm in good shape right now, but that's not the point.  I feel rebooted from my few weeks of "do what the heck I want" and that's good.

I'm about a month out from my half marathon on January 24th, and  I've only got two runs longer than 12 miles scheduled before that race.  I'm guessing that this is because I've still got a ton of strength left from the fall cycle, so there's no need to work on that right now.


Monday:   Yoga plus 6 "miles" easy pool-running.  Foam rolling at night.

Tuesday:  9 miles, including a hill workout of 7 repeats up Iwo Jima (~500m up, then 200m jog, 100m stride, and 100m jog down to base of hill.  Followed with injury prevention work and 1250 yards recovery swimming.  Sports massage at night.

Wednesday: 6 miles very easy (9:30 pace) to yoga, and then a yoga class.  Followed with 4.5 miles very easy (9:17) plus some drills.  Foam rolling at night.

Thursday:   2.5 miles very easy to the gym (9:44 pace) followed by drills and four hill sprints, and ome upper body weights and core yoga.  Then did another 5.5  miles very easy (9:40).  Foam rolling at night.

Friday:  3.5 miles very easy (9:10) plus drills and strides.  Foam rolling at night.

Saturday:   10 miles, including a not-quite-6-mile race in 38:29.  Followed with yoga and foam rolling; 1750 yards of recovery swimming in afternoon.

Sunday:  12.5 miles very easy (9:01 pace) plus drills and four hill sprints, followed by yoga.  Foam rolling later.

1 comment:

  1. A great week! I think that having fewer long runs leading up to the marathon will be a nice "change of pace"-- pun intended. It may allow you to run your workouts harder since you already have that nice endurance base.