This week was 60 miles of running, 1500 yards of swimming and 12 "miles" of pool-running -- training log is here.
This was my last week before tapering down for next Saturday's half-marathon. After the half, I'll take a down week (which will coincide with receiving my second dose of the Moderna vaccine on Sunday) and then jump into training for Grandma's Marathon.
I was pretty happy with this week - my fitness is continuing to progress. I have noted that my paces on the treadmill are consistently slower for the same effort than outside - by between 15 and 30 seconds per mile. It's not because my treadmill speed is inaccurate (I've calibrated it, and it's dead on) but rather because I'm running at between a 1-2% incline and my treadmill room also gets quite warm. I'm not terribly worried about it - effort is what matters, not pace.
Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 12 miles including a track workout of 2x1200, 3x800, 400, 2x200 in 4:39, 4:39, 3:07, 3:01, 3:01, 43, and 42; 2:2x-2:4x recovery after each. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.
Wednesday: 11 miles very easy (9:33) on treadmill, followed by streaming yoga. Foam rolling at night.
Thursday: 3 miles very easy on treadmill (9:33), 5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Friday: 12 miles on treadmill including a tempo workout of 4 miles in 27:22 (6:56/6:49/6:49/6:48) and six 30 second hill repeats on a 5% slope with 90 seconds jog in between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles very easy (8:51), plus drills, 6 steep hill sprints, and streaming yoga. Foam rolling in the afternoon.
Sunday: 12 miles easy to moderate, split as the first 4 miles averaging 9:04 and the next 8 miles averaging 7:27. Later did leg strength work, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.
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