This week was 60 miles of running, 1000 yards of swimming and 19 "miles" of pool-running -- training log is here.
Just a steady week of training, with just two workouts. Things are feeling good - I'm not in shape to break 3 hours, but I should be good for something between 3:00 and 3:05.
One more week of training, and then I taper. It is supposed to warm up this coming week, which I'm actually pretty happy about - it will give me some heat acclimation in case Grandma's ends up being a warm race.
Monday: 5 "miles" of pool-running and streaming yoga. Foam rolling at night.
Tuesday: 9 miles very easy outside (8:56) plus drills and two hill strides, followed by upper body weights/core and then 3.5 miles very easy (8:53). Foam rolling at night.
Wednesday: 14 miles, including 3x3 miles in 13:17 (6:41/6:34), 12:57(6:24/6:33) and 12:58 (6:28/6:29) with ~4:30 jog in between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.
Thursday: 4 miles very easy on treadmill (9:42), 5 "miles" of pool-running and streaming yoga. Foam rolling at night.
Friday: 9.5 miles very easy outside (9:02) plus drills and 4 hill sprints, followed by upper body weights/core and then 3 miles very easy outside (8:42). Foam rolling at night.
Saturday: 17 miles, including a marathon pace workout of 2x5 miles at marathon effort with 1 mile float in between. Split as:
5 miles in 34:58 (7:02/7:03/7:01/6:54/6:58);
1 mile float in 7:49;
5 miles in 34:47 (6:57/6:59/7:04/6:55/6:52).
Followed with leg strengthwork, 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in the afternoon.
Sunday: Streaming yoga and 6 "miles" pool-running. Foam rolling in afternoon.
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