Sunday, November 20, 2016

Training log - Week ending 11/20/16

This week was 58 miles of running, 28 "miles" of pool-running and 2000 yards of swimming -- training log is here.

This is another abbreviated entry, since life's still pretty busy, and will remain so through this week. The good news is that my workouts have been going great - hopefully an indication we've hit just the right balance of stress and recovery here.

Of course, I still have two more weeks of trying to hit that balance of doing not too little but not too much.  It's an art as much as a science - listening to your body while also keeping it chained.

This coming week is a bit of a departure from my norm for taper.  I'll be out of town for my normal Tuesday workout, in a location where I'm really not going to be able to do any type of fast running.  And the Friday tempo is cancelled due to the holiday.  So I'll be racing a 5K Turkey Trot to get my legs turning over.

(and no, I'm not "tempoing it" - I know that there's no way I can show up for a 5K and then hold myself back enough to honestly call it a tempo.  And I hate it when people show up for a 5K, race-it-but-don't-really-race-it, and then declare it a "tempo" afterwards.)

Racing a 5K 11 days before a marathon is not the greatest decision.  But it's not a horrible decision either, if done thoughtfully and with enough recovery.  Which is the theme of this multiple-marathon experiment anyway.  So what the heck.

(I really should get a tattoo of "this wasn't a good idea, but wasn't a bad idea either" - it would work on multiple levels.)


Monday: Foam rolling and 7.5 "miles" pool-running in the morning; 4 "miles" pool-running at night.

Tuesday: 10.5 miles, including 6x800 in 3:07, 3:03, 2:57, 3:00, 3:00, 2:52.  Followed with injury prevention work and 1000 yards recovery swimming.

Wednesday: 4 miles easy (9:14) to yoga, then yoga.  Later did 7.5 miles easy (8:48).  2 "miles" pool-running and foam rolling in the afternoon.

Thursday: 8.5 "miles" pool-running and upper body weights/core in the morning.  3 "miles" pool-running and foam rolling at night

Friday: 10 miles, including a 4 mile tempo on the track in 25:57 (6:40/6:33/6:29/6:15); followed by injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Saturday: 10 miles easy (9:22), plus upper body weights. 3 "miles" pool-running and foam rolling in the afternoon.

Sunday: 16 miles, split as progression of first 5 miles at 9:21; next 5 at 7:45; last 6 at 7:02.  Followed with 500 yards of recovery swimming.  Sports massage in afternoon.

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