Tuesday, November 1, 2016

Training log - Week ending 10/30/16

This week was 55.5 miles of running, 16 "miles" of pool-running,and 1000 yards of swimming -- training log is here.

I'm not sure whether this was a recovery week or a training week.  Basically a hybrid.  My very short training cycle for CIM officially started with a 14 mile progressive run on Saturday.  However, my coach and I decided that I could do an abbreviated workout on Tuesday to ease back into things.  So I showed up for 4x800 - which is also traditionally the final pre-marathon workout for my team.  Lovely symmetry there.

The 4x800 was a nice surprise - the first rep was the toughest and also by far the slowest, as I shed cardio cobwebs.  But then each one felt a bit better, and the fourth felt the easiest and best.  I was tempted for a second to ask if I could finish the workout with two more.  And then I reminded myself that we're walking a training tightrope right now, and too much is worse than too little.

As part of easing back into things, I skipped tempo on Friday, and then did my "long run" of 14 miles on Saturday, so I could cheer on Sunday at the Marine Corps Marathon.  The 14 miler went well also - the 5 miles at marathon pace were mentally hard, but not physically challenging.  I did run them slightly faster than what I targeted during my marathon pace work for Chicago.  But, it's also about 20 degrees cooler than it was when I trained for Chicago this summer, and so the effort was less, and my heart rate stayed in the lower end of my "marathon heart rate" range.

Two weeks of marathon training starts this week, with a 17 miler "4-3-2-1" workout on Sunday, and then my first (and last) 21-miler next Sunday.  Then I taper (again).


Monday: Upper body weights and 8.5 "miles" pool-running in the morning.  3 "miles" pool-running and foam rolling at night.

Tuesday: 10.5 miles, including an abbreviated track workout of 4x800 in 3:09, 2:59, 2:57, 2:56.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Wednesday: 4.5 miles easy to yoga (9:23), yoga, and then 5.5 miles very easy (8:54), followed by drills and strides.  Sports massage at night.

Thursday: Yoga and 7.5 "miles" pool-running in the morning.  3 "miles" pool-running in the afternoon.

Friday: 10 miles very easy (8:51) plus drills and 2 hill sprints, followed by upper body weights and core.  2 "miles" pool-running and foam rolling at night.

Saturday: 14 miles progressive split as the first 5 at 9:26, next 4 at 7:45, final 5 at 7:01.  Followed with injury prevention work and 1500 yards recovery swimming, plus foam rolling.

Sunday: 11 miles very easy (9:29) plus lotsa standing and walking.  Foam rolling at night.

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