Training log - Week ending 5/01/2022

This week was 40 miles of running, 500 yards of swimming and 18 "miles" of pool-running -- training log is here.

Tapered for and ran Broad Street.  It was one of my slowest 10 mile runs ever, but still an improvement over my previous races.  The trend remains in the right direction.

My paces have been improving for workouts as well.  At the same time, my workout paces are not in sync with my race performances - the workouts predict faster than I am actually racing.  This could be in part explained by the fact that I face obstacles in racing (crowds, downhills, mats) that I don't in training.  But I suspect that I'm also running my workouts a bit too hard, out of frustration with where I am currently.

That's not how you get better.  It's time to pull back on the workouts slightly, to make sure they are matching my true current fitness.

Dailies:

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

Tuesday: 11 miles, including a track workout of 2x1200, 2x800, 400, 4x200 in 5:04, 4:57, 3:13, 3:09, 91, 44, 44, 4,5 and 45, with 2:2x-3:0x recovery between the 1200s and 800s.  Full recovery for the 400 and 200s.  Followed with leg strengthwork and 500 yards recovery swimming.   Foam rolling in evening.
 

Wednesday: 8 miles (9:45) plus drills and strides.   Foam rolling in evening.

Thursday: 9 "miles" pool-running and upper body weights/core.  Foam rolling in evening

Friday: 7 miles, including a 1600 in 6:53 and 8x100 with full recovery (just working on form and gait) all in 22-23 seconds.  Foam rolling at night

Saturday: Just travel and a bit of DIY yoga and foam rolling.

Sunday: 3 mile warm-up, and then a 10 mile race in 1:11:40.  1 mile easy after.  Foam rolling at night.