Tuesday, September 14, 2021

Training log - Week ending 9/12/2021

This week was 58 miles of running, 1000 yards of swimming and 9 "miles" of pool-running -- training log is here.

I skipped a long run this weekend and instead went up to New York to run the Fifth Avenue Mile.  It was good to focus on speed briefly.  I wish I had more road miles to do this fall - if that was a possibility, I might consider focusing on that instead of marathon training.  But there's honestly not that much in the way of miles or quality shorter races this fall.

Monday: 9 miles very easy (9:27) plus drills and four hill strides, followed by upper body weights/core.   Foam rolling at night. 

Tuesday: 12 miles, including a track workout of 6x800, 2x400 in 3:07, 3:06, 3:04, 3:04, 3:04, 3:01, 85, and 85.  Recoveries of 2:39-2:53 between the 800s; full recovery for the 400s.  Followed with leg strengthwork and 500 yards recovery swimming.   Foam rolling in evening.

Wednesday: 8 miles very easy (9:27), drills, two hill strides, and two flat strides.  Followed with streaming yoga and then 4 miles very easy on the treadmill (9:16).   Foam rolling at night.

Thursday: 9 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Friday: 7 miles on the track, including a quick work-out of 1600 at tempo effort (6:29) and then 2x200m in 43 seconds each.  Followed with 500 yards recovery swimming.  Foam rolling at night. 

Saturday: 4 miles very easy (9:34).

Sunday: 5 miles warm-up, and then raced the Fifth Avenue Mile in 6:00.  Half-mile jog back to hotel to change shoes, and then did 7.5 miles that included a 6 mile progression run on the Central Park Loop (counter clockwise).  The progression was split as 2 miles averaging 8:47 pace, 2 miles averaging 8:04 pace, and 2 miles averaging 7:08 pace.

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