This week was 83 miles of running, 1500 yards of swimming and 8 "miles" of pool-running -- training log is here.
And yay, this training cycle is done. This week felt much better than even two weeks ago, which is a great sign (always good when you feel better, not worse, as the cycle progresses). My Sunday long run was technically slightly slower than that of two weeks ago, but I consider it a much better performance - it was pretty warm this morning (in the low 80s by the time I finished the run) and my legs felt much better than they did two weeks ago.
I race a 10 miler as a tune-up next Sunday, and then taper for the marathon.
Monday: 8 miles very easy (9:02), drills and four hill strides, and upper body weights/core. Foam rolling at night.
Tuesday: 12.5 miles, including a track workout of 2000, 1200, 2x800 in 7:49, 4:33, 3:01, 2:59. 4:53 recovery after the 2000, 2:54 recovery after the 1200, 3:06 recovery between the 800s due to track traffic. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling in evening.
Wednesday: 6.5 miles very easy (9:36) on the treadmill and then streaming yoga, followed by 6 miles easy (8:49) plus drills and two strides. Foam rolling at night.
Thursday: 3.5 miles very easy on treadmill (9:39), 6 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Friday: 12.5 miles, including a 4 mile tempo in 25:52 (6:24/6:33/6:31/6:25). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 12.5 miles very easy (9:14) plus four hill sprints and drills; followed with streaming yoga. Foam rolling in the afternoon.
Sunday: 21.5 miles, split as the first 7 averaging 9:14 pace, the next 7 averaging 8:00 pace, and then final 7 averaging 7:10. Followed with 500 yards recovery swimming and 2 "miles" pool-running. Foam rolling in afternoon.
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