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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