Monday, December 30, 2019

Training log - Week ending 12/29/2019

This week was 46 miles of running, 21 "miles" of pool-running, and 2000 yards swimming -- training log is here.

I'm racing a 4 miler on New Years Eve, so everything this week was working back from that.  I skipped a long run this weekend in favor of a few 200s to sharpen up on Sunday.  And Friday's tempo workout was converted to 2x3200m since it fell 5 days before the race.

I balanced things out by slowing down Tuesday's workout and extending the volume.  I find I get good results from this sort of modification to a traditional track workout - I'm still working hard, but not going anaerobic at all, and the extra volume helps with strength.

Even after accounting for the fact that I was holding back, Tuesday's workout was a bit slower than I expected (I'd assumed I'd be hitting low 3:0x for the given effort and weather). At the time, I assumed it was because I was still tired from last week's marathon pace workout, but a check of my peak flow meter (handheld device that measures my breathing volume) confirmed that my asthma was starting to flare.  

[in restrospect, this wasn't surprising - we had a bout of cold and very dry air last week, followed by a few days of Code Orange air quality earlier this week.  This made for a nice one-two punch to my lungs.]

Normal for me on the peak flow meter is around 500 - when I drop under 475 I start to get worried.  Tuesday's reading was just over 450.  By Wednesday, I was down to 400, so back on the prednisone for me.  Fortunately, it doesn't take a particularly large dose or too long to turn stuff around - two days of pred this time reversed the trend.  

Which is good, because though running on prednisone is amazing - you just don't get tired - everything else about being on it is miserable.  Insomnia, concentration difficulties, non-stop sugar cravings, bloating.   Plus the more permanent concern of reduced bone density if I'm on it too long.

But, I was able to go on it for Thursday and Friday, and by Friday things were improved enough that I could stop taking it.  So yay.  Hopefully I don't have to deal with it again for a while.

[obligatory note as always - oral pred is banned in competition, but allowed out of competition.  Want to know if your medication is allowed?  Check Global DRO.  It's easy.  And the ethical thing to do.]

In other news, I hopefully had my final session of shoulder PT this week.  Everything seems to be working.  So yay.  I need another week or two to confirm no relapse of shoulder issues, and then I'm done with that chapter.  Yay.


Monday:  Upper body weights, core, and 10 "miles" pool-running. Shoulder PT in the afternoon; foam rolling at night.

Tuesday: 12 miles, including a track workout of 8x800, 4x200 in 3:09, 3:08, 3:08, 3:10, 3:09, 3:08, 3:06, 3:06, 44, 44, 44, 43 (recoveries between 2:28 and 2:35 for the 800s; full recovery between the 200s).  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

Wednesday:  5 miles very easy (9:02).  Shoulder work and foam rolling at night.

Thursday: Yoga and 11 "miles" of pool-running.  Foam rolling at night.

Friday:  12 miles, including a track workout of 2x3200 in 12:52 (6:28/6:24) and 12:46 (6:25/6:21) with 6 minutes recovery in between.  Followed with leg strengthwork and shoulderwork, plus 750 yards recovery swimming.  Foam rolling at night.

Saturday: 10 miles very easy (8:42), drills and four strides, upper body work, core and shoulder work.  Foam rolling in afternoon.

Sunday: 7 miles, including a quick sharpening workout of 4x200m in 43, 43, 39, 38, followed by four short hill sprints with full recovery.  Followed with 750 yards recovery swimming.  Foam rolling at night.

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