Sunday, September 25, 2022

Training log - Week ending 9/25/2022

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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