Training log - Week ending July 10, 2022

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

I stepped back to 1mg of the Artane, and it seems to be helping a lot.  My gait isn't perfect, but it is much smoother than before, to the point where I feel like I am limited by lack of fitness rather than coordination.  

I did a few miles on my treadmill on Saturday afternoon because I hadn't run on it in a while, and was pleasantly surprised to run easily on it like a normal person (before, I had to touch the front panel at times to keep my balance).  

My workouts all felt a bit better too.  My running just feels more normal.  Like an out of shape normal, but that's OK - I can work with that.

Dailies:

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

Tuesday: 12 miles, including 3x(1200, 800, 400).  Splits were 5:15, 3:25, 1:42; 5:03, 3:20, 1:39, and 4:59, 3:16, 95.  2:4x-2:5x recovery after the 1200s and 800s, and 1:3x recovery after the 400s.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

 

Wednesday: 11 miles (9:49), with drills/strides and streaming yoga. 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 2x3200m in 14:18 and 14:10 with ~5:30 jogged recovery in between.  Then back to the hill for 6 hill repeats (25-35 seconds each), cycling twice through a sequence of easy, moderate, powerful).  Then back to the track for 4x200m in 48, 47, 47, and 47 with full recovery between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.

Saturday: 9 miles very easy (9:54), drills and strides, upper body weights/core and then 3 miles very easy on treadmill (9:37).  Foam rolling at night.

Sunday: 14.5 miles progressive, split as first 5 miles averaging 9:37 pace, next 4.5 miles averaging 8:23 pace, and the next 5 miles averaging 7:34 before a half-mile jog.   Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.