Training log - Week ending 7/24/2022

This week was 52 miles of running, ~1500 yards of swimming and 27 "miles" of pool-running -- training log is here.

This is supposedly week 2 of training for the Chicago Marathon, though I'm not sure I'm doing it (I'll decide in another week or two).

In my marathon cycles, I do 3-4 sets of a 2 week mini-cycle, alternating between the A week schedule and the B week schedule, before tapering.   In past cycles, on the A weeks I've done intervals on Tuesday, a tempo workout on Friday and then a progressive long run on Sunday (on the B week I do a Wednesday workout and then a marathon pace workout on Saturday). 

However, this time I'm mixing it up this cycle to try something different - instead of the tempo and progressive long run with 48 hours separation, I'm doing a longer track/hills workout on Friday morning and then an easy long run the next morning (with some strides in the second hour to keep it interesting).   Followed by a recovery day.

I don't think this is any harder than my previous schedule - in fact it feels a bit easier (you don't realize how hard progression runs are on the body until you don't do them).   But it's a different stress, and I think that one needs to switch up training from time to time in order to continue to respond.  So now my training two week cycle looks like this:

Week A: M: pool-running; T: intervals; W: easy miles; Th: pool-running; Fr: tempo or hill/tempo intervals; Sa: 18-20 miles easy with strides in middle; Su: pool-running.

Week B: M: A short run with 4-8 200s plus pool-running; T: easy miles; W: Stamina workout; Th: pool-running; F: easy miles; Sa: 16-17 miles including marathon pace work; Su: pool-running and/or easy miles.

We will see how it works.  And if I go through with the full cycle.

Dailies:

Monday:  9 "miles" of pool-running and upper body weights/core.   Foam rolling at night.  

Tuesday: 11.5 miles, including 6x800, 2x200 in 3:25, 3:21, 3:21, 3:18, 3:16, 3:12, 46, and 46.  2:xx-2:5x recovery between the 800s, and full recovery after the 200s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Wednesday:  Streaming yoga and 10.5 miles (9:44), with drills/strides.  Foam rolling in evening.

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

Friday: 12 miles, with a blended track/hill workout consisting of 3x10 second hill sprints (6% incline, jog to the bottom for recovery), then to the track for 2x2K in 8:54 and 8:49 with ~3 minutes jogged recovery in between.  Then back to the hill for 6 hill repeats (30 seconds each), cycling twice through a sequence of easy, moderate, powerful).  Then back to the track for 2K, 2x1K in 8:45, 4:21, and 4:18 with ~3 minutes jogged recovery between each. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.

Saturday: 18 miles (9:20) mostly easy but with a fartlek of 8x1 minute on, 8 minutes easy starting in the second hour.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

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