Training log - Week ending 9/11/2022

This week was 51 miles of running, ~1000 yards of swimming and 30 "miles" of pool-running -- training log is here.

This was my last week of training for Chicago, and I'm satisfied, in that I'm finishing this cycle better than I started it.  Saturday's marathon pace workout was confidence building - that's a workout that I would have struggled with at the start of the cycle.  Wednesday's workout looks like an outlier, in that tempo effort was not much faster than Saturday's marathon effort, but that was more a factor of the weather (Saturday's weather was much better than Wednesday's).   Had I pushed that workout harder, it would have been counter-productive.

Next week is a half marathon, and then after that it will be a three week taper to Chicago, where I'll cut back the mileage and shorten the workouts, but up the intensity.

Dailies:

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

Tuesday: 9 miles easy (9:36) and upperbody weights/core.  Foam rolling at night.

Wednesday:  14 miles, including 3x3200m at tempo effort plus 2x200m a bit faster.  Splits were 14:24, 14:22, 14:22 and then 49 and 49.   Recoveries of 5:29-5:59 after the 3200m repeats, and full recovery for the 200m repeats.  Followed with leg strengthwork and 500 yards recovery swimming.  Massage at night.

 

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

Friday: 9 miles very easy (9:50) plus hill sprints, upper body weights/core, and then 2 miles very easy (9:39) plus strides.   Foam rolling at night.

Saturday: 17 miles, including a marathon effort workout of 2x5 miles with 1 mile easy in between (paces were 7:29 and 7:26).  Followed with injury prevention work and 500 meters recovery swimming.  Foam rolling at night.

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