Sunday, June 30, 2019

Training log - Week ending 6/30/2019

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

This was an off week, as I rebooted after the Garry Bjorklund Half.  

My post-marathon breaks have a distinct pattern - 5-10 days of no running, then a return to running, but with a focus on hills and fartlek-type stuff, and avoidance of the track and racing for a few weeks.  

I'm doing something similar here, but abbreviating slightly, since my last race was a half-marathon. I took 5 days off of running, with a focus on yoga and social pool-running.  Then I shifted back to easy running, plus a "fun" workout of short hill repeats.  

I like the short hill repeats as a transition workout.  The fast running is relatively brief, and the recoveries long, so the workout is pretty easy - it's more about encouraging good running form and power than building or maintaining fitness.  It works well for ensuring that I don't regress into shuffling habits, while still allowing me to recover and refresh.

The next weeks are going to be much of the same - just hills and fartleks.  It's a nice physical change, and also a mental break.


Monday: 8 "miles" pool-running in the morning, followed by a sports massage.

Tuesday: Yoga, 2 "miles" pool-running and 1500 yards of swimming.  Foam rolling at night.

Wednesday:  Yoga and 9 "miles" pool-running. Foam rolling at night.

Thursday: Upper body weights, core, and 9 "miles" of pool-running.  Foam rolling at night.

Friday: 8 miles very easy (9:05) followed by some running drills.  Foam rolling at night.

Saturday:  10 miles, including 8 short hill strides- 60-70 seconds up, and then ~2:30 jogging recovery down to the bottom.  Follow with injury prevention work and 500 yards recovery swimming.   Foam rolling at night.

Sunday: 10 miles easy (8:59), drills, strides, and  upper body weights/core.  Foam rolling at night.

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