This week was 52 miles of running, ~1500 yards of swimming and 18 "miles" of pool-running -- training log is here.
This was my first full week back at the track after Houston. The splits were a bit slower than I had hoped, but I can blame that on track congestion (the track was PACKED on Tuesday, so there was some weaving involved with each rep) and a very windy Friday morning. Or maybe I'm just making excuses.
In any event, I felt much more secure and stable on the ground, and that was a huge win. Running in the dark is far easier than it used to be.
Monday: 9 "miles" of pool-running. Foam rolling at night.
Tuesday: 10 miles, including a track workout of 400, 800, 2x1200, 800, 3x400 in 1:43, 3:31, 5:10, 5:10, 3:22, 1:37, 1:38, 1:39. Recoveries of 2:0x-3:1x after the 800s and 1200s, recoveries of 1:0x-1:3x after the 400s. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Wednesday: 10 miles very easy on the treadmill (9:34) and upper body weights/core. Foam rolling at night.
Thursday: 9 "miles" of pool-running and streaming yoga. Foam rolling at night.
Friday: 10 miles, including a 6400m tempo in 28:54 (7:22/7:13/7:09/7:10), plus four 30 second hill sprints. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles easy on the treadmill (9:34) and upper body weights/core. Foam rolling in afternoon.
Sunday: 12 miles, including 8 Iwo Jima hills (2:00 powerful up a 3% incline; 90-100 second jog; 40 second downhill stride; 60 seconds jog to bottom) and some drills after. The odd repeats focused on knee lift and a bouncy stride; the even repeats focused on stride extension. Followed with drills, two strides, injury prevention work and 500 meters recovery swimming. Foam rolling at night.
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