Training log - Week ending 2/2/2025

This week was 43 miles of running and 9 "miles" of pool-running.

This was my first week of running mostly outside after what seems like a very long time on the treadmill (it was only 3 weeks).  Unsurprisingly, running outside is a bit of an adjustment - wind, camber, uneven pavement, and declines are all stuff I can't replicate on the treadmill.

I started off with a tempo because the slower pace made it a bit easier to transition, followed by hills because I needed to do hills.  Both were OK.  I think I was hoping for some miraculous boost in fitness from my treadmill workouts, but all indications were that I either preserved my fitness or had a slight gain.  Which, of course, is not the worst possible outcome.

The One City half-marathon is now a month away, and Cherry Blossom and Boston aren't far either, so it's time to start getting a bit more focused.

Dailies:

Monday:  3 "miles" of pool-running and yoga.  Foam rolling in the evening.

Tuesday: 7 miles, including a track workout of 3200, 1600 in 14:41 (7:23/7:18) and 7:18 with 4:36 recovery between the two.  Followed with leg strengthwork. Foam rolling in evening.

Wednesday: 10 miles very easy (9:44) plus two hill sprints.  Foam rolling in evening.

Thursday: 4 miles very easy (8:12) on the Lever Runner (-35 pounds) in the morning; streaming pilates and foam rolling in evening.

Friday: 8 miles, including 8 Iwo Jima hill repeats (2:30 powerful up a 3% incline, 90 second jog, ~50 second downhill stride, and 50 seconds jog to bottom).  Followed with leg strengthwork.  Foam rolling in evening.

Saturday: In the afternoon, upperbody weights/core and 6 "miles" pool-running.  Foam rolling in the afternoon.

Sunday: 10 miles easy (9:27) plus upperbody weights/core.  Foam rolling in evening.