This week was 47 miles of running and 18 "miles" of pool-running -- training log is here.
My gait is improving, though the 5K on Saturday didn't necessarily reflect it. I'm still struggling with strong winds, and also with running at top speed or surging. Basically, when I really try to run fast (i.e. surging in a 5K) my toes curl and my feet clench. It's gotten better with the medication I'm on, but it's still not 100%. And it's surprisingly hard to try to simultaneously relax your toes and still run hard. So that's something I need to keep working on.
Monday: 9 "miles" pool-running. Foam rolling at night.
Tuesday: 10 miles including a track workout of 6x800, 2x200 in 3:38, 3:28, 3:22, 3:19, 3:18, 3:17, 47, and 47, with 2:0x-2:5x recoveries after the 800s and full recoveries after the 200s. Followed with leg strengthwork. Foam rolling in evening.
Wednesday: Streaming yoga and 8 miles very easy (9:33) plus drills/strides. Massage in evening.
Thursday: 9 "miles" pool-running and upper body weights/core. Foam rolling in evening.
Friday: 5 miles easy (9:30). Foam rolling at night.
Saturday: 10 miles, including a 5K in 21:56. Foam rolling in afternoon.
Sunday: 14 miles easy (9:21) followed by drills/strides and streaming yoga.
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