Training log - Week ending 5/11/2025

This week was 48 miles of running and 15 "miles" of pool-running.

Yet another belated entry (if I don't get it done by Sunday night/Monday morning, it's very hard to get it done during the week).

I did two workouts this week - Iwo Jima hills on Tuesday to work on my running gait and power (the traditional workout is 500m up a 2-3% incline, 90 second jog, 200m downhill strides, and 60 second jog to the bottom), and a tempo intervals workout on Friday to get used to running on the track again.

I tried the New Balance Pvlse on Friday's workout.  It felt better than track spikes, but that's a very low bar.  The shoe is very stiff and doesn't really have any bounce to it - it feels like running with a bit of Styrofoam on my foot - functional, but not terribly comfortable. The plus to it is that it does feel like it encourages me to run with better form (overstriding feels awful in it).  So, it's potentially useful as a training tool.

I was slower than I had expected on Friday, but I couldn't be sure how much was the shoe feeling off versus lack of fitness versus rainy/windy weather. (I also wore socks that were too thin, so that my feet were slipping around in the shoe - that certainly didn't help). But, as with many early season workouts, I benefitted just from getting out there regardless of how fast my splits were.

I followed up Friday's workout with an easy long run on Saturday. Doing the back to back runs was less about targeting a specific training benefit and more about the fact that I was carless for the weekend, and so would not be able to make the team Sunday long run. So I used Saturday's run to finish up in DC, where I could run some errands and then Metro home.

Dailies:

Monday: 6 miles very easy (9:49) and upperbody weights/core. Foam rolling in the evening.

Tuesday: 10 miles with 6 Iwo Jima Hills, followed by leg strengthwork.  Foam rolling at night.

Wednesday: 9 miles very easy on trails (11:03) and leg strengthwork.

Thursday:  6 "miles" of pool-running in the morning.  Streaming pilates and foam rolling in afternoon.

Friday: 9 miles, including a track workout of 3200, 1600 in 16:04 (8:07/7:57) and 7:55. Foam rolling in the evening.

Saturday: 14 miles very easy (9:35) with two hill sprints, followed by leg strengthwork. Foam rolling in afternoon.

Sunday: 9 "miles" pool-running plus upperbody weights/core and foam rolling.