Training log - Week ending 11/12/2023

This week was 63 miles of running, 9 "miles" of pool-running, and 500 yards of swimming -- training log is here.

Just two workouts this week - both of which went well.  I was pretty happy with the 800s on Tuesday as I felt a little hint of my old legspeed.  I was less happy with the 200s, but I stood around for a few minutes before doing those, so...

Friday's marathon effort workout felt pretty good.  I hit a steady rhythm and the miles passed quickly and smoothly - I didn't feel tired until I stopped running.  17 miles also didn't feel very challenging from a distance perspective either.  I'd pretty much decided not to do any 20+ mile long runs during this short Houston cycle, under the theory that I didn't need them (a big rule of marathon training - don't work any harder than you need to).  Having the 17 flow that easily certainly reinforced that decision.  I'll do two runs of 18 miles where a 20+ miler would have been and call it good.

Next week I'm racing an 8K in Philadelphia as a post-Chicago rustbuster, so that will be a cutback week.

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

Tuesday:  11 miles, including a track workout of 6x800, 2x200 in 3:22, 3:19, 3:15, 3:15, 3:15, 3:13, 48, and 48 (recoveries of 3:0x after most 800s; one recovery of 2:32 where I swapped groups.  Full recovery for the 200s).  Followed with leg strengthwork.
 

Wednesday: 11 miles very easy (9:22) including some grass running.  Yoga and foam rolling in evening.

Thursday:  Upper body weights/core and 8 miles trail running (10:52).  Foam rolling in evening.

Friday: 17 miles, with 2x5 miles at marathon effort with 1 mile float in between.  Splits were 37:18 (7:21/7:29/7:33/7:30/7:25 - average pace 7:28) and 37:12 (7:29/7:26/7:31/7:32/7:14 - 7:26 pace) with 1 mile float in 8:30. Followed with injury prevention work and 500 yards recovery swimming.   Foam rolling at night.

Saturday: Spent the morning cheering at the Richmond 8K/Half-Marathon/Marathon.  4 miles very easy midday (9:30) and streaming yoga. Foam rolling in evening.

Sunday:  12 miles easy (8:59) followed by drills and strides, and then upper body weights/core.  FOam rolling in evening.