Sunday, December 12, 2021

Training log - Week ending 12/12/2021

This week was 55 miles of running, ~1000 yards of swimming, and 18 "miles" of pool-running -- training log is here.

The week started out decently, and then I picked up some sort of head cold/sinus thing.  Nothing too bad and it wasn't Covid (I took two tests), but enough to alter my training plans.  Friday's planned tempo was first pushed back to Saturday and then skipped altogether in favor of some 200s that were extended strides, and instead of working my way down to marathon effort on Sunday I kept things a bit easier.

I've been feeling steadily better - by Sunday my symptoms were gone (so I felt comfortable returning to the gym/pool) though I still have a bit of residual fatigue that I hope clears soon.


Monday: 9 "miles" of pool-running and streaming yoga.   Foam rolling at night. 

Tuesday: 11 miles, including a track workout of 2000, 4x800, 2x200 in 8:51, 3:20, 3:17, 3:16, 3:12, 46 and 46.  5:30 recovery after the 2000, mostly 3 minute recovery after the 800s (more before the last), full recovery for the 200s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday:  7 miles (9:58) on treadmill, then upper body weights/core, and then another 4 miles on treadmill (9:43).   Foam rolling in evening.

Thursday: 9 "miles" of pool-running and streaming yoga.  Foam rolling at night. 

Friday: 8 miles very easy (9:42), drills, two strides.  Foam rolling at night. 

Saturday: 11 miles, including 12x200 with full recovery - most in 47 seconds.  Followed with upper body weights/core.  Foam rolling in afternoon.

Sunday:  14 miles progressive, split as first 5 miles averaging 10:10 pace, next 4 miles averaging 8:48 pace, next 5 miles averaging 7:44 pace.  Followed with leg strengthwork and 500 meters recovery swimming.  Foam rolling in afternoon.

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