Training log - Week ending 6/11/2023

This week was 55 miles of running and 18 "miles" of pool-running -- training log is here.

The most notable thing about this week was the bad air quality we had in the middle of the week.  Tuesday's workout was a little rougher than I had expected, and my asthma was a bit aggravated despite reasonable pollen levels.  Once I realized that the air quality was orange, it made a bit more sense and I felt better about the workout.

By Wednesday, we were well into code red air quality - the result of smoke from far away Canadian forest fires.  I opted for my treadmill on Wednesday (I am so glad I have that thing), and wore an N95 for my walks to/from the pool on Thursday.

Fortunately, the air quality was substantially improved on Friday, and I was able to return to regular training.

On Friday, I also tested out a new shoe - the Hoka Rocket X 2.  It's a super shoe, but a very stable one.  I'm not totally sold on the shoe, but I think I liked it.  Enough that I'm going to try it again on Tuesday's workout, and then maybe wear it for my half-marathon next weekend.

Dailies:

Monday:  9 "miles" pool-running.   Foam rolling at night.  

Tuesday: 10.5 miles, including a track workout of 400, 800, 2x1200, 800, 400, 2x200 in 97, 3:17, 4:59, 4:58, 3:15, 93, 47, and 46; with recoveries of 77 seconds after the 400 and 2:3x to 3:0x after the 800s and 1200s.  Full recovery for 200s.  Foam rolling in evening.
 

Wednesday: 10 miles very easy on the treadmill (9:31) and streaming yoga.   Foam rolling in evening.

Thursday: 9 "miles" pool-running and upper body weights/core.  Foam rolling in evening.

Friday: 10 miles, including a 6400m track tempo in 27:39 (7:01/6:53/6:53/6:52).   Followed with leg strengthwork.  Foam rolling at night.

Saturday: 10 miles (9:33) plus drills and four hill sprints, followed by upper body weights/core.  

Sunday: 14.5 miles progressive, split as first 5 miles averaging 9:39 pace, next 5 miles averaging 8:27 pace, and next 4.5 miles averaging 7:44 pace.  Followed with injury prevention work.  Foam rolling at night.