Training log - Week ending 10/31/2021

 This week was 45 miles of running, 1000 yards of swimming, some stuff on the arc-trainer, and 24 "miles" of pool-running -- training log is here.

(Belated entry)

This was another week as a holding pattern.  I was going to try a hill workout on Tuesday, but felt very wobbly, so swapped to arc-trainer intervals.  Friday was a bit better.

Throughout the week, I experimented with different pre-run regimens.  Pool-running before running outside seems quite helpful.  However, it's also inconvenient to try to pool-run BEFORE land running (for some strange reason, the reverse order works much better).

I also experimented with some stretches.  It seems that deep sustained stretches of my calves, hamstrings, quads, and lower back (and by sustained I mean holding the stretch for at least 60 seconds), helps a lot.  As much or more than the pool-running.  

I've always done dynamic stretching and mobilization before running, but it seems that static stretching actually works better for me now.  Very interesting.

Dailies:

Monday: 8 "miles" of pool-running and streaming yoga.   Foam rolling at night. 

Tuesday: 3 miles (11:28), an arc-trainer workout of two sets of 5x(90 seconds hard, 30 seconds easy), and then 2 miles (9:41).  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday:  3 "miles" pool-running, 7 miles very easy (9:27), and upper body weights/core.  Foam rolling in evening.

Thursday: 3 "miles" pool-running, and then 9 miles including 8 hill repeats of about 2:20 each.  Followed with leg strengthwork.  Foam rolling at night. 

Friday: 8 "miles" pool-running and upper body weights/core.   Foam rolling at night. 

Saturday: 2 "miles" pool-running and then 14.5 miles progressive, split as first 5 averaging 9:36 pace, next 5 miles averaging 8:48 pace, next 4.5 miles averaging 7:32 pace.  Followed with leg strengthwork and 500 yards recovery swimming.

Sunday:  9.5 miles very easy (9:42), plus drills and four strides, and then streaming yoga.  Foam rolling at night.