This week was 71 miles of running, 15 "miles" of pool-running, and 2000 yards swimming -- training log is here.
This was more or less a transition week from training into taper. I shifted from 1 big mid-week workout and a big long run to two smaller workouts and a smaller long run. And while my mileage stayed fairly high, I ran it over more days per week, so that I averaged 12 miles for each day of running, instead of the 14 I was averaging before. In the upcoming week, I'll shift to averaging around 10 miles a day.
I'm not hitting any of these workouts very hard - the whole point now is to sharpen, not to build extra fitness. But I was happy with how each workout felt - very controlled and doable. The effort is going to stay at "fast but fun" for the track workouts until race day. Cruising, not hammering.
I'm already feeling good. My hope is that if I time this just right, I'll start feeling amazing around 7-10 days before the marathon.
This was more or less a transition week from training into taper. I shifted from 1 big mid-week workout and a big long run to two smaller workouts and a smaller long run. And while my mileage stayed fairly high, I ran it over more days per week, so that I averaged 12 miles for each day of running, instead of the 14 I was averaging before. In the upcoming week, I'll shift to averaging around 10 miles a day.
I'm not hitting any of these workouts very hard - the whole point now is to sharpen, not to build extra fitness. But I was happy with how each workout felt - very controlled and doable. The effort is going to stay at "fast but fun" for the track workouts until race day. Cruising, not hammering.
I'm already feeling good. My hope is that if I time this just right, I'll start feeling amazing around 7-10 days before the marathon.
Dailies
Monday: 6 miles very easy (9:17), upper body weights/core, and then 2 miles very easy (8:53), followed by drills, four strides, and 6 "miles" pool-running. Foam rolling at night.
Tuesday: 12 miles, including a track workout of 1600, 4x800 in 6:08, 2:57, 2:56, 2:56, 2:52. Recovery of around 5 minutes after the 1600, and around 2:30 after each 800. Foam rolling at night.
Wednesday: 8 miles very easy (9:12), yoga, and then 4 miles very easy (8:57), followed by drills and four strides. Foam rolling at night.
Thursday: Upper body weights/core followed by 90 minutes of pool-running. Foam rolling at night.
Friday: 12 miles, including a track tempo of 6400m in 25:18; splits of 6:24/6:19/6:22/6:13. Followed with four hill sprints, leg strengthwork, and 750 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles very easy (8:58), drills, four strides, and then upper body weights and core. Foam rolling at night.
Sunday: 16 miles, split as the first 5 averaging 8:44 pace, the next 5 averaging 7:19 pace, the next 6 averaging 6:38, and then a half-mile cool-down jog. Followed with leg injury prevention work and 500 yards recovery swimming. Foam rolling in afternoon.
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