Training log - week ending 2/25/2024

This week was 68 miles of running and 6 "miles" of pool-running -- training log is here.

Things continue to improve, which is good.  Tuesday's workout was still a bit rough - I suspect some of that was asthma from the cold air.  Friday and Saturday were a lot better - we had great running weather on Friday so I took advantage and did an 8K tempo (that went pretty well) followed by my long run 24 hours later.

The workout day 1/easy long run (with a small bit of fast runnning) on day 2 is something I borrowed from a friend a few years ago.  It definitely develops strength and the ability to run fast on tired legs without incurring too much fatigue.  I would never use it exclusively in place of progression long runs or marathon effort workouts, but I like using it in the summer when it is too hot to do a progression long run.  It also works when, like this week, I want to do a tempo AND a long run and be done by Saturday mid-day.

Monday:  10 miles very easy (9:12) and strides, followed by upperbody weights/core.  Foam rolling in evening.

Tuesday: 11 miles, including a track workout of 4x1200, 2x400 in 5:23, 5:15, 5:14, 5:11, 1:40, and 1:40.  Recoveries after the 1200s were mostly 2:5x (one outlier at 3:32).  77 seconds between the 400s.  Followed with leg strengthwork.  Foam rolling in evening.
 

Wednesday: Streaming yoga and 11 miles very easy (9:25) plus strides.  Foam rolling in evening.

Thursday: 8 miles very easy on trails (10:02); streaming pilates and foam rolling in evening.

Friday: 10 miles, including an 8K track tempo in 35:48 (7:20/7:16/7:10/7:05/6:57), plus 2x200m in 51 and 50.  Foam rolling in evening.

Saturday: 18 miles, mostly easy (9:06) but with a fartlek of 10x2 minutes at marathon effort/5 minutes easy in the second hour.  Followed with leg strengthwork.  Foam rolling in the afternoon.

Sunday:  6 "miles" pool-running and streaming yoga.  Foam rolling in afternoon.