Training log - Week ending 6/14/2020

This week was 65 miles of running -- training log is here.

More of the same.  Tuesday was a humid morning, and I picked too aggressive a pace for the first tempo segment, forcing me to take a break halfway through to cooldown before continuing the workout at a more restrained pace.

Despite what one might assume, running on the treadmill doesn't let me escape the heat/humidity, since we run our air conditioning very sparingly during the day.  I have two small battery powered fans attached to the treadmill, but they don't do much.  This is not all bad, since it means I still get the heat acclimation effects, plus the ability to have my water bottle at hand at all times.  But it does mean that I have to adjust my workout for the conditions, which is harder when running on the treadmill, since I'm programming in a speed.  The solution is going to be to start every tempo conservatively, and then up the speed (similar how I do it on the track, come to think of it....).

The humidity did drop for the rest of the week, along with the temperatures, making for nice workouts on Friday and Sunday.

Looking ahead, there are some semi-local (meaning 90 minutes to 2 hours away) road miles that are still calendared for mid and late July.  If those are still on as of the end of June, I'll transition away from my focus on hills and strength towards some speed stuff starting in July.

Dailies

Monday:  Live streaming yoga, upperbody weights/core, and back unloading work plus foam rolling.  

Tuesday: 12.5 miles on the treadmill, including a mixed workout of 2 short hill repeats (70 seconds at a 4.5 incline), 10 minutes at tempo (6:35), 2 more short hill repeats. Then a water break.  Jumped back on for 2 more short hill repeats and 10 minutes at tempo (6:49), and 2 more short hill repeats; 2:30 recovery after each hill or tempo segment.  Followed with injury prevention work and live streaming yoga. Foam rolling at night

Wednesday: 7 miles easy outside (9:14), drills and 4 strides, live streaming yoga, 7 miles easy on the treadmill (9:06).  Foam rolling at night.  

Thursday: Upper body weights/core and back unloading work/foam rolling in the morning; live streaming yoga in the afternoon.

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 1.0 incline

-0:30 fast on a 1.0 incline

-1:00 easy effort on a 1.0 incline.

Followed with leg strengthwork and recovery yoga.  Foam rolling at night.

Saturday: 10.5 miles very easy (9:02), drills, two hill strides, and two normal strides, and then live streaming yoga.   Finished up with some back unloading work and foam rolling.

Sunday: 15.5 miles, including 16 miles progression (split as first 4 averaging 8:57, next 4 averaging 7:40, next 6 averaging 6:50) and a 1.5 mile cooldown.  Followed with leg strengthwork and streaming yoga. Foam rolling in afternoon.