Training log - Week ending 7/31/2022

This week was 56 miles of running, ~1000 yards of swimming and 27 "miles" of pool-running -- training log is here.

Eh - one good day, and one not so good day. I was decently happy with Wednesday's tempo interval workouts - that was a workout I couldn't have done a few weeks ago. 

However, on Saturday I was banking on a drop in humidity and temperatures for my marathon pace workout, so that I could get a sense of my fitness. Unfortunately, that didn't happen and it was hot and humid for the run.  I did the workout anyway, trying to focus on effort regardless of how slow it was, but I had to really back off and add in multiple water breaks, and the workout was a slog anyway. 

I debated whether to bail on the workout, but decided that I was better off finishing it at whatever pace I could hold to at least get the effort into the body.

So I still don't know what shape I'm in.  I do know things are improving, so I'll give it another week or two.

Dailies:

Monday:  6 mile fartlek on the track (did a few 200s at about 50 seconds each playing with form) and then 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 3.5 miles easy (9:22), time team workout, 6.5 miles easy (9:39), and upper body weights/core.

Wednesday:  12.5 miles, including 2x(2K, 1200, 1600) and then 2x200.  Splits were 8:48, 5:17, 6:59; 8:44, 5:14, 6:54, 48, and 47.   Recoveries of about 3 minutes within the main set and 6 minutes between sets (full recovery for the 200s).  Followed with leg strengthwork and 500 meters recovery swimming.  Sports massage at night.

 

Thursday: 12 "miles" pool-running and streaming yoga.  Foam rolling in evening

Friday: 3 miles easy (9:42), time workout, 7.5 miles easy (9:38) and then upper body weights/core.  Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 4, 3, 2, and 1 miles at marathon effort with 1 mile easy in between (paces were 7:45, 7:46, 7:56, and 7:49).  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.