Training log - Week ending 7/5/2020

This week was 60.5 miles of running -- training log is here. 

Back to a kinda normal rhythm: hard aerobic + mile pace stuff on Tuesday; tempo intervals + mile pace stuff on Friday, and a shorter long run on Sunday.  My focus is speed/mechanics right now - hence the 200s on both Tuesday and Friday.  At the same time, some high end aerobic and shorter tempo work is necessary to support that speed.  Hence the combo workouts.

My asthma improved slightly but continued to be iffy all week, so I saw the asthma doctor (virtually) and got another script for prednisone (banned in competition, but legal outside of it).  Luckily, I don't need much pred to kick these asthma flares usually - the official prescription is for 3-5 days at 20-40 mg, but I've found that two days at 10 mg can do the trick.  So I took that on Friday and Saturday, and by Sunday morning I was puffing almost normally on my peak flow inhaler (just under 500 when 500-525 is ideal).  Sunday was a hot and humid day, but I felt so very much better than earlier in the week.

So hopefully that did the trick.

Dailies 

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

Tuesday: 12 miles outside, including a track workout of 2x1200m, 3x800m, 4x200m.  Splits were 4:36, 4:36, 3:06, 3:04, 3:01 and then 41, 41, 40, 41.  Just under 3 minutes recovery after the 1200s, and ~2:40 recovery between the 800s.  Full recovery for the 200s.   Followed with leg strengthwork and live streaming yoga. Foam rolling at night.

Wednesday: 8 miles easy outside (9:26), live streaming yoga, 4 miles easy on the treadmill (8:56), and drills and 4 strides. 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 miles outside, including a track workout of 2x3200m, 4x200m  Splits were 13:09 (6:35/6:34), 13:05 (6:37/6:28) and then 42, 41, 41, 41.  Five minute recovery between the 3200m repeats; full recovery for the 200s.  Followed with leg strengthwork and recovery yoga. Foam rolling at night.

Saturday: 10 miles very easy (9:22), followed by drills and four hill strides.  Live streaming yoga,  back unloading work, and foam rolling in the afternoon.

Sunday: 14.5 miles, split as the first 12 progressive (first three miles averaged 9:22 pace, the next four averaged 7:49, and the last five averaged 7:08) and then ~2.5 miles cooldown. Followed with leg strengthwork and streaming yoga. Foam rolling in afternoon.