This week was 63 miles of running, 9 "miles" of pool-running, and 1500 yards of swimming -- training log is here.
This was return to action week. I did my last hill workout of a very short hill phase (just two workouts) and then eased into more focused training with a tempo workout on Friday and a progressive long run on Sunday.
I'm pretty happy with where I am right now - I'm not awfully out of shape, but I'm not fit either. That's a good place to be about 10 weeks from a marathon. I just need to take care not to get too aggressive with my training, so that I peak at the right time and not before.
Dailies:
Monday: 9 "miles" pool-running and streaming yoga. Foam rolling in evening.
Tuesday: 10 miles, including 8 Iwo Jima hills. Followed with leg strengthwork and 500 yards of recovery swimming.
Wednesday: Streaming yoga and 10 miles very easy (9:31) including some grass running and drills. Foam rolling in evening.
Thursday: Upper body weights/core and 8.5 miles trail running (10:14). Foam rolling in evening.
Friday: 10 miles, including tempo workout on the track of 2x3200+2x400 - splits were 14:22 (7:16/7:06), 14:03 (7:07/6:56), 1:37, 1:38 (recoveries of 5:04 and 5:13 after the 3200s and 2:32 between the 400s. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles very easy (9:44) and streaming yoga. Foam rolling in evening.
Sunday: 14 miles progressive, split as the first 6 miles averaging 9:13, the next 4 miles averaging 8:23, and then the next 4 miles averaging 7:40 pace, plus a half-mile jog. Followed with injury prevention work and 500 yards recovery swimming.
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