This week was 56 miles of running, 1000 yards of swimming and 18 "miles" of pool-running -- training log is here.
The first half of this week was recovery, and then a few final marathon workouts. I was hoping marathon effort would yield a slightly faster pace, given the good weather. But I suspect there was a bit of GPS error due to the multiple 180 turns and bridge underpasses during the run. [I ran back and forth on the Anacostia River trail rather than going to Hains Point because I thought Hains Point would be flooded. Judging from other's Strava posts, it wasn't]
I have one more "real" workout next Tuesday, and then it's all half-ass stuff until the marathon.
Monday: 9 "miles" pool-running. Foam rolling at night.
Tuesday: 9 miles very easy (9:50) and drills. Streaming yoga in afternoon. Foam rolling in evening.
Wednesday: 9 miles very easy (10:16), drills and two strides. Foam rolling at night.
Thursday: 9 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Friday: 10 miles on the track, including a workout of 2x3200 in 13:55 (7:03/6:52) and 13:37 (6:50/6:47) with 5:30 jog in between. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 11 miles very easy (9:36), followed by drills and strides and then upper body weights/core. Foam rolling in afternoon.
Sunday: 16 miles progressive, split as first 5 miles averaging 9:14 pace, next 5 averaging 8:10 pace, next 6 averaging 7:29 pace. Then a half mile cooldown jog. Followed with injury prevention work and 500 meters recovery swimming.
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