Training log - Week ending 6/04/2023

This week was 54 miles of running, ~1000 yards of swimming, and 18 "miles" of pool-running -- training log is here.

The week started with a hiccup when my dystonia flared during a track workout. I made it through 1.5 800s, and then decided to bail and return the next day. 

 So I came back on Wednesday and hopped into the team's 25x400m workout (that's 25 400m reps at 10K pace with a 100m float between each). I've always found 25 reps to be too much for me, but 16 reps is just the right amount of work, so I did that. 

It was a big and hard workout, but not an excessively big and hard workout, and I was pretty happy with it. The entire workout (intervals plus floats) added up to 8K in 35:09, which is not too far from tempo pace for me, so that was another indication that I got it right. 

Since I did 16x400 on Wednesday, I skipped the Friday tempo, instead timing it for my teammates (ran before and after), and just did a marathon effort workout on Saturday. I'm now less than 2 weeks from the Garry Bjorklund half, so I'm in maintenance mode until then. Then I'll take a few days pool-running before thinking about starting training for Chicago.

Dailies:

Monday:  9 "miles" pool-running and streaming yoga.  Foam rolling in evening. 

Tuesday: 8.5 miles, including an attempted track workout of 2x800, 1600, 2x800.  I ran the first 800 in 3:23 and then bailed on the workout partway through the second 800.   Foam rolling in evening.
 

Wednesday: 10 miles, including 16x400m with 100m float.  The 400s averaged 1:41 and the 100m floats averaged 31 seconds.  The total distance/time of the workout was 8K in 35:09.  Followed with leg strengthwork and 500 yards recovery swimming

Thursday: 9 "miles" pool-running and streaming yoga.  Foam rolling in evening.

Friday: 1.5 miles very easy (9:41), then a 30 minute break (timing my running team's Friday workout) before 9 miles very easy (9:33) plus drills and strides.  

Saturday: 14 miles, including a workout of 2x4 miles at marathon effort with 1 mile float in between.  Splits were 30:01 (7:30/7:32/7:21/7:36) and 29:54 (7:34/7:31/7:25/7:34), with a 8:57 mile (we'll call that a "semi-float" in between.   Followed with leg strengthwork and 500 meters recovery swimming.  Foam rolling at night.

Sunday: 8.5 miles very easy (9:21) plus drills+strides and 2 miles very easy (8:55) testing a new pair of shoes.  Then upper body strengthwork and core and foam rolling.