Training log - Week ending 1/25/2026

This week was 52 miles of running, 9 "miles" pool-running, and 1000 yards of swimming.

Super cold and dry air had me on the treadmill for two of my three workouts this week.  I did manage to squeeze in a track tempo on one of the few days that did have decent weather, and that workout went very well - about 15 seconds faster than 2 weeks ago, with a lower perceived effort. I also did some easy runs outside and was fine - my breathing is not as challenged when I'm running easy, and so my asthma doesn't flare from the dry air. 

It's fortunate that I don't mind running on the treadmill, because I suspect I'm going to be on it for a while due to weather over the next few days.

I did run outside on Saturday morning in ~10 degrees, mostly because I wanted to make sure I ran the Park Run again to work on running in crowds.  I never race these - just jog easy - so I was amused when I apparently set a "Park Run PR" despite the cold.  I think it was a combo of a) I'm getting better at handling crowds+uneven surfaces and b) the run was considerably less crowded than normal.

Dailies:

Monday: 9 "miles" pool-running in the morning. PT exercises and foam rolling in evening.

Tuesday: 9 miles on the treadmill, including a relaxed workout of 6x4:00 with 1:12 recovery + 4x0:30 with 1:30 recovery.  Four minute intervals at 7.6 mph, 30 second intervals at 8.6 mph, jogs at 6 mph. Followed with some leg strengthwork. Sports massage in evening.

Wednesday: 5 miles very easy (11:30) on trails followed by 500 yards of swimming. Foam rolling in evening.

Thursday: 9 miles on the track, including a 6400m tempo in 30:44 (8:03/7:44/7:34/7:23) and 2x200m in 55 and 52.  Followed with leg strengthwork. Foam rolling at night.

Friday: Upperbody weights/core followed by 9.5 miles very easy (9:39) with two hill sprints.  Foam rolling at night.

Saturday: 9.5 miles very easy (10:00) including jogging a Park Run. Followed with streaming pilates and 500 yards of swimming. Foam rolling at night.

Sunday: 10 miles on the treadmill, including 8 imitation Iwo Jima hills (each rep was 2 minutes at 7.7 mph and 2.5 incline, 1:30 jog, 30 seconds at 8.7 mph, and 60 second jog.  Jogs at 6 mph..  Followed with leg strengthwork.  Foam rolling at night.