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.
Dailies
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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