Sunday, November 22, 2020

Training log - Week ending 11/22/2020

This week was 45 miles of running, 1000 yards of swimming and 21 "miles" of pool-running -- training log is here

The first part of the week was annoying.  The announced workout was 2x(1600, 800) and then some fast 400s and 200s.  I was struggling from nearly the start - I first modified the workout to 1600, 4x800 (another 1600 was not happening) and then dropped out when even the 800s were awful.  I just felt drained and anemic, with no blood to my legs.  I was pretty sure this was due to last week's blood draw for the PRP (they took a LOT of blood) so I just bailed to avoid digging a hole and then pulled back on the running for the next few days while eating a lot of iron-rich foods.

I had planned to race a 10K on Saturday, but decided it was a really bad idea given Tuesday.  Golden rule of training - if you are in a hole, stop digging.

So instead I did a tempo workout on Saturday - I planned it as 2-3 repeat of 2 miles at something between 10 mile and half-marathon pace with half mile recoveries.  But I was open to cutting it to just one repeat, or splitting the 2 mile repeats into single miles, if needed.

As it turned out, that wasn't needed, and I ended up with a pretty good workout.  Which was nice.  Also nice is that the right ankle feels really good - strong and steady.  When PRP works, it's amazing.


Monday: Upper body weights/core and 5 "miles" pool-running. Foam rolling at night.

Tuesday: 10 miles, including an attempted track workout of 1600, 2x800 and then drop.  Splits were 6:24, 3:08, and 3:10; recoveries of 5:09 after the 1600 and 2:30 after the first 800.  Followed with leg strengthwork, streaming yoga, and 500 yards recovery swimming.   Foam rolling at night.


Wednesday: 9 miles easy (9:00) plus drills and 2 hill strides, followed with yoga; 30 minutes pool-running in afternoon; foam rolling at night.

Thursday:  5 "miles" of pool-running and upper body weights/core in the morning; foam rolling at night.

Friday: 11 miles very easy (8:51), plus drills and two hill strides, followed by streaming yoga.  3 "miles" pool-running in afternoon. Foam rolling at night.

Saturday: 14.5 miles, including a workout of 3x2 miles at 10 mile/half-marathon effort with half mile recovery.  Splits were 13:06 (6:33/6:33); 13:03 (6:31/6:32); and 13:09 (6:36/6:33).  Recoveries in 4:30 and 4:50.

Followed with streaming yoga and leg strengthwork, and then 500 yards recovery swimming.  Foam rolling in afternoon.

Sunday:  Streaming yoga in the morning.  5 "miles" pool-running and foam rolling in afternoon.

1 comment:

  1. You always make the smart decision and are very much in tune with your body. I'm guessing you would have run the 10K that went along with the 5K I ran, so it would have been great to see you! Keep up the hard work!