Training log - Week ending 8/3/2025

This week was 51 miles of running and 9 "miles" of pool-running.

A cold front rolled through on Thursday, which meant decent conditions (for summer) on Friday morning. I took advantage and ran a 4 mile track tempo on Friday.  While far from where I want to be, the tempo was a dramatic improvement over previous track workouts - a nice indication that I have gained a bit of fitness back.

The weather lingered through the weekend, so I took advantage and ran 14 miles - my longest run since late May.  It actually did feel long. I was a little surprised, but I shouldn't have been - I am very far from full marathon fitness.  Which is a positive - I'd rather be slower-than-I'd-like and out of shape than be slower-than-I'd-like and at peak fitness.  The former implies substantial room for improvement.

I also feel like my running gait has been improving.  One of the cues that is working right now, oddly enough, is to visualize race walking rather than running.  I think this is because I have a tendency right now to bounce up more than forward - mostly because my ankles and quads get stiff and act like brakes.  I can try to think through relaxing them individually. Or I can visualize race-walking, with its exaggerated hip motion and soft ankles and knees.  The latter is much easier.

Dailies:

Monday: 7 miles very easy (9:47) with 2 strides plus upperbody weights/core. Foam rolling in evening.

Tuesday: 9 miles on the treadmill, including a workout of 8x3:00 on/2:00 jog+ 4x30 seconds on/90 seconds jog. The three minute reps were at 8.0-8.2 mph and the 30 second reps were at 8.7 mph, with 6 mph jogs (treadmill speeds probably not accurate).  Followed with leg strengthwork. Foam rolling in evening.

Wednesday: Streaming yoga and 9 "miles" pool-running. Foam rolling in evening.

Thursday:  5 miles very easy (10:59) on trails in morning. Streaming Pilates and foam rolling in evening.  

Friday: 8 miles, including a 6400m tempo in 31:07 (7:55/7:48/7:46/7:38) plus 2x100m in 25 seconds each.  Followed with leg strengthwork. Foam rolling in the evening.

Saturday: 8 miles very easy (9:46) plus 6x100m in 26 down to 24 seconds.  Later did upperbody weights/core.  Foam rolling at night.

Sunday: 14 miles easy to moderate (9:28 average; first mile 10:39, last mile 8:21).  Followed with leg strengthwork. Foam rolling at night.