Training log - Week ending 3/31/2024

This week was 63 miles of running and 1500 yards of swimming -- training log is here.

My plan was to race a 10K as a tune-up, but that plan got more challenging when only 10 people showed up for the 10K with none of them near me pace-wise.  As soon as I realized that I was finishing second overall (first woman) no matter how slowly or quickly I ran, I lost my race fire and turned it into a "let's practice running at marathon pace or faster while navigating a crowded trail (the earlier 5K had a lot of walkers still on the trail) and some inclines/declines."

I did get some good practice in, so that was good.  I also realized that I need to wear an older (less bouncy) pair of Vaporflies in Boston since bouncier shoes make declines even more challenging.  I also need to make sure to stay warm pre-race - I got chilled before the start of this race, which made the first miles very stiff.

Monday: 8 miles very easy (9:13) and streaming yoga.  Foam rolling in evening.

Tuesday: 10 miles, including a track workout of 800, 1200, 1600, 1200, 800, 400 in 3:39, 5:23, 6:58, 5:07, 3:21, 1:40 (recoveries in 2:3x-2:4x, except for 5:14 recovery after the 1600.  Followed with leg strengthwork.  

 

Wednesday: 7 miles very easy on trails (9:45) and 750 yards swimming. Foam rolling in evening.

Thursday: 8 miles very easy (9:24) plus drills and strides; streaming Pilates and foam rolling in evening.

Friday: 4 miles (9:29) and 2 miles (9:29).  Foam rolling in evening.

Saturday: 10 miles, including a ~10K tempo/race thing in 46:44 (7:49/7:46/7:37/7:22/7:16/7:04/1:50 for last .27).  Followed with streaming pilates.  750 yards swimming and foam rolling in afternoon.

Sunday:  14 miles easy to moderate (most averaging 8:47, last 2 miles picked it up to 7:42 pace), followed by upper body weights/core.  Foam rolling in evening.