Training log - Week ending 1/28/2024

This week was 50 miles of running and 18 "miles" of pool-running -- training log is here.

I returned to focused training this week, trying to reestablish my routines from the last training cycle.  Tuesday was on the treadmill (again) mostly because I slept in and didn't have time to drive somewhere ice free.  

By Friday, it was a ridiculous 60 degrees, so I returned to the track for a tempo intervals workout that felt a bit tough (first continuous hard running in a while).  Saturday I did 8 miles on the towpath as a quick re-introduction to trail running (the towpath is essentially a very easy/flat version of trail-running).  

Since it's been about 5 weeks since I've done any sort of long run, I decided to skip the traditional progressive long run in favor of getting 14 miles in.  Since I had originally been thinking about doing Iwo Jima hills instead of a long run, I opted to do the last 6 miles of the run as loops of Iwo Jima at moderate effort (I did do a "stride" downhill at marathon effort each loop).  It felt like a good way to ease back into marathon training.

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

Tuesday: 9 miles on treadmill, including a fartlek of 12x90 seconds on/60 seconds off (on was 8.5-8.7 mph, off was 6.0), followed by leg strengthwork.   Foam rolling in evening.
 

Wednesday: 7 miles very easy outside (9:39), followed by drills, upperbody weights/core, and then 2 miles very easy home (9:51).  Foam rolling in evening.

Thursday: 9 "miles" pool-running in the morning; streaming pilates and foam rolling in evening.

Friday: 10 miles, including a track workout of 3200, 1600 in 14:37 (7:20/7:17) and 7:10, with 5:17 between the two.  Followed with leg strengthwork.  Foam rolling in evening.

Saturday: 8 miles very easy on the towpath (9:42) and streaming pilates.  Foam rolling in afternoon.

Sunday:  14 miles - first 6 easy (9:37), next 8 moderate (8:19); most of last 8 on rolling hills with 9 reps of ~200m downhill at marathon effort.