Sunday, March 24, 2019

Training log - Week ending 3/24/2019

This week was 54 miles of running, 16 "miles" of pool-running and 2000 yards of swimming -- training log is here.

Recovery week from the Shamrock Half-Marathon.  Since I wasn't really able to max out my legs during that race, I wasn't all that beaten up - this is definitely the least sore I've been after any half-marathon in recent memory.  

But bad races take their toll on the body in their own ways, so I took it easy for the first few days of the week anyway.  Plus, a half-marathon is not just a race but a very hard lactate threshold workout, and relative rest gave my body an opportunity to absorb the benefits from that workout.  Essentially I gained more fitness from backing off for a day or two than I would have from cranking out the miles.

A week late I'm still angry about that race.  However, I am more capable of seeing the positives in it, including what it indicates for my fitness.  

This season, I've been trying to apply the lessons I learned from my CIM cycle, to see if that would also work for shorter races.  That means training with extra restraint and doing no more than absolutely necessary in each workout.  

Though I still don't know my exact fitness, I now know that I'm at least as fit as a 84:45 half-marathon, and most likely much fitter than that time indicates.  So my training has been working.   I'm also feeling very fresh and eager to race.  That's a very good place to be right now, with a slew of races in front of me for the next 10 weeks.   Over the next few months, my plan is to use a combination of very conservative workouts and all-out races to peak and then maintain that peak through June.

Monday: 8 "miles" pool-running in the morning.  Massage in the afternoon.

Tuesday: 8 miles very easy (8:57).  Followed with strengthwork (upper and lower body).  Foam rolling at night.

Wednesday:  7.5 miles very easy (9:08) to yoga, yoga, and then 4.5 miles very easy (8:38) plus drills and 2 hill strides.  Foam rolling at night.

Thursday:  Upper body weights/core and 8 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 12 miles, including 2x3200m on the track in 12:48 (6:28/6:20) and 12:38 (6:21/6:17).  Followed with leg strengthwork and 1000 yardsrecovery swimming   Foam rolling at night.

Saturday:  10 miles very easy (8:35) plus drills and 4 strides, followed with upper body weights/core and DIY yoga.  Foam rolling at night.

Sunday: 14 miles progressive, split with the first 4 miles averaging 8:34, next 4 averaging 7:16, last 6 averaging 6:42.  Followed with leg strengthwork and 1000 yards recovery swimming.

1 comment:

  1. Hm. I think I'm doing this wrong...I have had very conservative races and all-out workouts! ;(