Training log - Week ending 2/06/2022

This week was 62 miles of running, ~1500 yards of swimming and 18 "miles" of pool-running -- training log is here.

[A belated entry, since I kept forgetting to submit this one.]  I felt pretty good at the beginning of the week, with improved coordination, and then things seemed to fade as the week went on.  By Sunday, I could tell I had lost some balance and bounce.

It's a bit sad - I was hoping to get 2-3 weeks from last week's cortisone shot, and instead I got about 10 days.  But the purpose of the shot was diagnostic, not a cure, so I guess I shouldn't be too disappointed.

At the gym, I started playing with plyometrics some, and realized that I have NO vertical leap at all.  I was trying jumping with both feet from the ground to a bench.  I realized quickly that my limit was a bench of about 2 inches high.  Which is not very high at all.  No wonder I have issues with curbs, uneven sidewalks, etc.  If I try bouncing with one foot, I struggle with even a single inch.

So...I have more plyos in my future.

Dailies:

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

Tuesday: 12 miles, including a track workout of 2x(1600, 800, 400) plus 2x200 in 6:57, 3:16, 94, 6:38, 3:07, 92, 46, and 46.  Recoveries of 5:3x after the 1600s, recoveries of 2:2x-2:5x after the 800s and 400s, full recovery for the 200s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday: Streaming yoga and then 11.5 miles very easy (9:20), plus drills and strides.  Foam rolling in evening.

Thursday: 9 "miles" pool-running and upper body weights/core.  ART session in afternoon.

Friday: 11 miles including a track workout of 2x3200 in 13:48 (6:55/6:53( and 13:44 (6:54/6:50) with 5:20 jog between the two.  Jogged for 7 minutes after, and then did 4x200 relaxed, each in 49 seconds.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Saturday: 8 miles easy on treadmill (9:43), followed by streaming yoga and 4 miles very easy on the treadmill (9:30).  Foam rolling at night.

Sunday: 15 miles progressive, split as first 5 miles averaging 9:31 pace, next 5 miles averaging 8:10 pace, next 5 miles averaging 7:24 pace.  Followed with leg strengthwork and 500 meters recovery swimming.