Training log - Week ending 9/22/2019

This week was 60 miles of running, 12 "miles" of pool-running and 1000 yards of swimming -- training log is here.

Just a quick place holder for last week, which went really well.  Since I had to travel on Monday and Tuesday, and had no idea when or how much I'd be able to run, I just went with a single Wednesday workout to replace the normal Tuesday/Friday combo, and then a Saturday long run.  Both went very well and felt controlled.

My legs were definitely tired at the end of my Sunday long run - which I felt in my quads.   Hopefully with a few more solid long runs I'll get that strength back.

Monday: Off due to work travel and work.  Just some self-massage with the stick and a tennis ball at night.

Tuesday: 10 miles (8:25)* plus upper body weights/core.  Foam rolling at night. (* because my Garmin was going crazy, and I suspect this was actually slightly shorter and slower).

Wednesday: 14 miles, including 3x2 miles in 12:37 (6:19/6:18), 12:34 (6:24/6:10), and 12:23 (6:13/6:10).  Recoveries of 5:30 and 4:30 between the sets.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Thursday:  DOY yoga and 12 "miles" pool-running in the morning.  Foam rolling at night.

Friday: 8 miles (8:55), upper body weights/core, and then 4 miles (8:36),plus drills and 4 uphill strides.  Foam rolling at night.

Saturday: 17 miles, including a workout of 2x5 miles at marathon effort - yielded:

first 5 miles in 33:24 (6:45/6:38/6:44/6:38/6:39 - average pace 6:41); and

second 5 miles in 33:02 (6:34/6:43/6:29/6:39/6:37 - average pace 6:36).  One mile float in 7:35 between the two.   Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night. 

Sunday: 4 miles very easy (8:55), yoga, and then 3 miles very easy (8:40) plus drills. Foam rolling in afternoon.