This week was 65 miles of running and 10 miles walking -- training log is here.
Nothing really exciting this week, just more of the same routine. I did have one interesting technology blooper.
I've been using a footpod to measure my distance and pace when running on the treadmill - trusting it over the treadmill's speed report. However, I've noted that the differential between treadmill pace and foot pod pace kept growing. At first the footpod claimed I was 3 seconds slower than the treadmill, then 7, and then a whopping 15 seconds differential - 8:57 pace on the treadmill reading as 9:12 on the footpod. But the treadmill didn't feel any different....
So...I did a little checking, and noted that my foodpod was set to "auto-calibrate" - meaning it checked the pace it was reporting against GPS. And since I don't go anywhere when I run on the treadmill, the result was that my footpod kept recalibrating to slower and slower....
So... I turned off auto-calibrate and reset it halfway through Friday's run. We'll see if it behaves itself this week...
Nothing really exciting this week, just more of the same routine. I did have one interesting technology blooper.
I've been using a footpod to measure my distance and pace when running on the treadmill - trusting it over the treadmill's speed report. However, I've noted that the differential between treadmill pace and foot pod pace kept growing. At first the footpod claimed I was 3 seconds slower than the treadmill, then 7, and then a whopping 15 seconds differential - 8:57 pace on the treadmill reading as 9:12 on the footpod. But the treadmill didn't feel any different....
So...I did a little checking, and noted that my foodpod was set to "auto-calibrate" - meaning it checked the pace it was reporting against GPS. And since I don't go anywhere when I run on the treadmill, the result was that my footpod kept recalibrating to slower and slower....
So... I turned off auto-calibrate and reset it halfway through Friday's run. We'll see if it behaves itself this week...
Dailies
Monday: 5 mile walk and upperbody weights/core. Foam rolling at night.
Tuesday: 14 miles, split as 6.5 on the treadmill, including 2 short hill repeats and 8 minutes at tempo pace before the treadmill shut down. So I relocated outside for 7.5 more miles plus 4 more short hill repeats. Followed with injury prevention work. Foam rolling at night.
Wednesday: 8 miles easy on the treadmill (9:04), live streaming yoga, 4.5 miles easy on the treadmill (8:54). Foam rolling at night.
Thursday: Upper body weights/core and 5 mile walk. Foam rolling at night.
Friday: 12.5 miles on the treadmill, including an imitation Iwo Jima workout - 8 repeats of the following:
-2:00 at a strong effort on a 3.0 incline (the Iwo Jima hill averages a 3% incline)
-1:30 easy effort on a 0.5 incline
-0:30 fast on a 0.5 incline
-1:00 easy effort on a 0.5 incline.
Followed with leg strengthwork and recovery yoga. Foam rolling at night.
-2:00 at a strong effort on a 3.0 incline (the Iwo Jima hill averages a 3% incline)
-1:30 easy effort on a 0.5 incline
-0:30 fast on a 0.5 incline
-1:00 easy effort on a 0.5 incline.
Followed with leg strengthwork and recovery yoga. Foam rolling at night.
Saturday: 10.5 miles very easy (9:02), drills and four hill strides, and live streaming yoga. Later did upper body weights/core. Foam rolling at night.
Sunday: 15.5 miles, including 14 miles progression (split as first 4 averaging 8:43, next 4 averaging 7:36, next 6 averaging 6:43) and a 1.5 mile cooldown. Followed with leg strengthwork and streaming yoga. Foam rolling at night.
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