Training log - Week ending 7/20/2025

This week was 37 miles of running.

I raced on Monday, which threw everything off. Sunday and Monday's races didn't take much out of me, so I felt fine to take two easy days before starting workouts again.

Since it's really warm and humid outside, and I don't seem to be handling it well, I'm keeping my hard workouts on the treadmill for now. I've been using a gym treadmill (actually one of several treadmills) because mine is still awaiting repair. I can't be sure of the accuracy of the treadmill, and the treadmill mode on my Garmin is often hilariously wrong, so I'm not sure how fast I'm running. But I'm getting in time at the right heart rate and effort, and that's what matters.  And .my speeds on the treadmill seem to be improving with each workout, so that indicates progress.

Dailies:

Monday: 4 mile warm-up and then a 3000 in 14:31 (race report in progress).  Foam rolling in afternoon.

Tuesday: Off.  Travel and unpacking.

Wednesday: 5 miles, mostly on the track, with some strides on the straights.  Foam rolling in evening.

Thursday:  6 miles on the treadmill, including a workout of 5x4 minutes on/72 seconds jog. The on was 7.6-7.7 mph; the jog was 5.9 mph. Treadmill likely not accurate. Foam rolling in evening.  

Friday: 5 miles very easy (10:43) on trails in morning; Pilates and foam rolling in the evening.

Saturday: 7 miles very easy (10:06) followed by drills/strides and upperbody weights/core. Foam rolling in evening.

Sunday: 8 miles on the treadmill, including a workout of 7x3 minutes on/2 minutes jog plus 4x30 seconds on/90 seconds jog.  The on for the 3 minute intervals was 8.0-8.2 mph; the on for the 30 second intervals was 8.5-8.6 mph.  The jog for both was 6 mph. Treadmill likely not accurate.

Followed with leg strengthwork - foam rolling at night.