Sunday, October 28, 2018

Training log - Week ending 10/28/18

This week was 64 miles of running, 26 "miles" of pool-running, and 1000 yards of swimming -- training log is here.

I'm five weeks out from CIM and feeling positive.  I just did two workouts this week - both on the roads (Hains Point) and both run off of feel.  For each workout, I didn't see my splits until after the run.

I was pretty happy with both workouts - the Wednesday workout felt smooth and flowing, and not terribly challenging, and the Saturday MP workout was a nice confidence solidifier (because "confidence boost" is overused).  

We ran Saturday's workout in the remnants of Hurricane Willa.  For those of you keeping track, that means that this is the third "remnants of a tropical storm or hurricane" that I've done a workout in (the other two were Florence and Michael).  Better the remnants than the storm itself.

The winds weren't awful, but were enough that even effort resulted in uneven pacing, depending on the wind direction.  Comically, during the second rep, the route we were running flooded at one point - resulting in a stretch about 50-60 meters long that was ankle deep water.  There's nothing like doing a "high knees" drill in the middle of your marathon pace workout.

Running off of feel, I averaged 6:45 pace for the total 10 miles at marathon pace effort - a workout I would be happy with under any conditions, but even more so here, given the weather.  So that was nice.

One more week of training, including my last 21 miler, and then I taper.


Monday: Yoga and 8 "miles" of pool-running.  Foam rolling at night.

Tuesday: 8 miles very easy (8:49), upper body weights/core, and then 4 miles very easy (8:38).  Foam rolling at night.

Wednesday: 14 miles, including a workout on the roads of 3x2miles at somewhere between 10K and 10 mile effort - split 12:50 (6:28/6:22), 12:37 (6:18/6:19) and 12:36 (6:17-6:18).  Also injury prevention work and 500 yards recovery swimming.  Sports massage in afternoon.

Thursday: 4 "miles "pool-running, then yoga, followed by another 9 "miles' pool-running; foam rolling at night.

Friday 12 miles very easy (9:01), drills/strides, and then upper body weights/core.    

Saturday: 17 miles, including a workout of 2x5 miles at MP.  Ended up splitting as: 

first 5 miles in 33:32 (6:45/6:40/6:35/6:40/6:51 - average pace of 6:43) (mostly tailwind);
second 5 miles 33:52 (6:45/6:51/6:40/6:50/6:46 - average pace of 6:47) (mostly headwind)

Averaged 6:45 pace for the full 10 miles.  Also injury prevention work and 500 yards of recovery swimming.  Foam rolling in afternoon.

Sunday:  9 miles very easy (9:01) with lots of stops and starts as I cheered at the Marine Corps Marathon.  Later did another 5 "miles" pool-running. 
Foam rolling in evening.

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