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