Tuesday, August 23, 2022

Training log - Week ending 8/21/2022

This week was 62 miles of running, 1500 yards of swimming and 30 "miles" of pool-running -- training log is here.

Things still continue to progress.  My Tuesday workout is not a typo, btw - I really did run the 1600 faster than the two 800s that preceded it.  I don't have a good explanation for it other than that the longer I run, the better I feel.  My Friday tempo ended up being a bit slower than I had hoped, but the effort/heart rate was exactly where it should have been, so that was that.  For myself, running tempos too hard is really counter productive - better to focus exclusively on effort.

Consistent with my training plan, I did my 20 miler the day after the tempo, so that it was on tired legs.  Because I was doing the two runs back to back, I didn't progress the long run down to marathon pace at the end. Instead, I included a fartlek in the middle hour of what was a 3 hour run.  The fartlek felt better than previous ones - in fact the long run felt much better than previous ones.  So I'm seeing improvement, and that's good.


Monday:  6 miles easy (10:06) and 6 "miles" of pool-running.   Foam rolling at night.  

Tuesday: 12 miles, including 2x800, 1600, 2x800, 400 in 3:20, 3:20, 6:35, 3:13, 3:11, and 92.  Recoveries were 2:21, 2:41, 5:09, 3:12, and 3:06.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.
Wednesday:  12.5 miles (9:33), with drills/strides and upper body weights/core.  Massage in evening.

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

Friday: 11.5 miles with a 6400m tempo in 28:18 (7:10/7:10/7:04/6:55) and then six 1:00 hill repeats up a 6% incline (two cycles of easy, moderate, hard).  Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.

Saturday: 20 miles (9:13) mostly easy but with a fartlek of 10x 2 minutes on, 5 minutes easy starting in the second hour.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.

Sunday:  12 "miles" pool-running and streaming yoga.   Foam rolling at night.

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