Training log - Week ending 7/9/2023

This week was 65 miles of running, 500 yards of swimming, and 9 "miles" of pool-running -- training log is here.

This week was jumbled by both the 4th of July holiday by some bad air quality that put me back on the treadmill on Wednesday.  Another reshuffle was the return of the official (team-based) Iwo Jima hill workouts, but on an alternate route up and down the hill that lengthened the hill and shortened the recovery.

This week was also jumbled by some heat and humidity.  I handled it much better at the beginning of the week than the end - Sunday's long run was a struggle.  But...that's just summer running, I guess.

My plan is for another week or two at this volume, and then I'll start building for Chicago.

Dailies:

Monday:  10 miles, with a track workout of 2x1200, 2x800, 2x400, 2x200 in 5:02, 4:58, 3:17, 3:16, 97, 95, 47, 47, recoveries all between 2:3x and 2:4x.  Followed with leg strengthwork.  Foam rolling in evening.

Tuesday: 6.5 miles very easy (9:51), then cheered at a race, and then 3.5 miles easy (8:59), followed by streaming yoga.  Foam rolling in evening.
 

Wednesday: 10 miles very easy on the treadmill (9:34) plus upper body weights/core.   Foam rolling in evening.

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

Friday: 10 miles, including 5 alternate Iwo Jima hills (about 2:30 up a 2.5% incline, 60 second jog, 30 second stride, and then 60 seconds jog).  Followed with leg strengthwork.  Foam rolling at night.

Saturday: 10.5 miles easy (9:42) plus drills and strides, and then upper body weights/core.

Sunday: 14.5 miles progressive, split as first 5 miles averaging 10:05 pace, next 5.5 miles averaging 8:17 pace, and next 3.5 miles averaging 7:56 pace, followed by a half-mile cooldown jog.  Followed with injury prevention work and 500 yards recovery swimming.  Foam rolling at night.