This week was 61 miles of running, 16 "miles" of pool-running and 2000 yards of swimming -- training log is here.
I mixed things up a bit this week. My team's normal routine is short intervals (or hills) on Tuesdays, long intervals or tempos on Friday, but I talked my coach into letting me tempo on Tuesday instead. Why? Well...
1) I had just raced a mile AND a 5K in the last week, so I had done plenty of fast running;
2) I have a half-marathon coming up in 2 weeks - I find 4-5 mile tempos key for racing that distance, and I had only done one tempo in the past month;
3) it was absolutely perfect weather - 49 degrees and no wind - and I wanted to take advantage of it.
So....I ended up doing a 5 mile (8K) tempo on the track on Tuesday; long intervals on Friday; and then a marathon pace workout on Sunday. It looks like a hard week, but was actually easy on me - tempo and marathon pace workouts are in my comfort zone and I recover pretty well from them, while too much fast running fries me.
All three workouts went well. The Tuesday tempo was one of the easiest ever, from a mental standpoint. Long tempos on the track of 16-20 laps are often mentally challenging, but having a nonstop rotation of my teammates jumping in and out of lane 1 for their 1200s made things stimulating instead, and the laps flew by. The last time a tempo was this easy? When I did a 5 mile tempo while my teammates did 400m repeats with 100m recovery. Hmmm....
I have to admit that Sunday's workout might have been slightly harder than true marathon effort, given the weather. When I train at marathon effort, I like to adjust for the conditions - running at an effort I could sustain for 20+ miles on that day. I believe I'm currently capable of a 2:56 marathon (or faster), but I'm not sure I could run that in 70 degrees (today's weather).
But...I was never straining or fighting; instead I was constantly pulling back to keep the effort controlled. And I didn't feel very tired at the end - I could have added more miles or done another 3 mile segment. So the effort was probably not too far off base.
So...a bunch of confidence boosts. Which is good, since my goal race - the Garry Bjorklund Half - is two weeks away.
I mixed things up a bit this week. My team's normal routine is short intervals (or hills) on Tuesdays, long intervals or tempos on Friday, but I talked my coach into letting me tempo on Tuesday instead. Why? Well...
1) I had just raced a mile AND a 5K in the last week, so I had done plenty of fast running;
2) I have a half-marathon coming up in 2 weeks - I find 4-5 mile tempos key for racing that distance, and I had only done one tempo in the past month;
3) it was absolutely perfect weather - 49 degrees and no wind - and I wanted to take advantage of it.
So....I ended up doing a 5 mile (8K) tempo on the track on Tuesday; long intervals on Friday; and then a marathon pace workout on Sunday. It looks like a hard week, but was actually easy on me - tempo and marathon pace workouts are in my comfort zone and I recover pretty well from them, while too much fast running fries me.
All three workouts went well. The Tuesday tempo was one of the easiest ever, from a mental standpoint. Long tempos on the track of 16-20 laps are often mentally challenging, but having a nonstop rotation of my teammates jumping in and out of lane 1 for their 1200s made things stimulating instead, and the laps flew by. The last time a tempo was this easy? When I did a 5 mile tempo while my teammates did 400m repeats with 100m recovery. Hmmm....
I have to admit that Sunday's workout might have been slightly harder than true marathon effort, given the weather. When I train at marathon effort, I like to adjust for the conditions - running at an effort I could sustain for 20+ miles on that day. I believe I'm currently capable of a 2:56 marathon (or faster), but I'm not sure I could run that in 70 degrees (today's weather).
But...I was never straining or fighting; instead I was constantly pulling back to keep the effort controlled. And I didn't feel very tired at the end - I could have added more miles or done another 3 mile segment. So the effort was probably not too far off base.
So...a bunch of confidence boosts. Which is good, since my goal race - the Garry Bjorklund Half - is two weeks away.
Dailies
Monday: Yoga and 8 "miles" pool-running in the morning. Foam rolling at night.
Tuesday: 12 miles, including an 8K tempo on the track in 32:11 (6:27/6:26/6:29/6:30/6:19). Followed with leg strengthwork and 1200 yards recovery swimming. Foam rolling at night.
Wednesday: 8 miles very easy to yoga (8:56), plus drills and strides, and then yoga. Followed with another 4 miles very easy (8:51). Massage in afternoon.
Thursday: Upper body weights/core and 8 "miles" pool-running in the morning. Foam rolling at night.
Friday: 12 miles, including long intervals workout of 3200, 1600 in 12:24 (6:14/6:10), and then 6:03; ~4:30 recovery between the two. Followed with leg strengthwork and 1250 yards recovery swimming. Foam rolling at night.
Saturday: 4 miles very easy (8:48) jogging to a race; cheered for about an hour, and then 6 miles very easy (9:03) jogging to the gym. Then drills, strides, upper body weights/core, and DIY yoga, plus foam rolling.
Sunday: 15 miles - 3 mile warm-up, and then 3x3 miles at marathon effort with 1 mile float in between. Splits were:
first 3 in 20:07 (6:43/6:45/6:39 - 6:42 pace)
second 3 in 20:15 (6:49/6:40/6:46 - 6:45 pace)
last 3 in 20:07 (6:42/6:46/6:39 - 6:42 pace)
Float mile in 7:30-7:40 pace between each 3 mile set. Followed with leg strengthwork and 550 yards recovery swimming. Foam rolling in afternoon.
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