Training log - Week ending 9/23/12
This week was 70 miles of “real running” and 19 “miles” pool running, plus 1000 yards of swimming breathing drills -- training log is here.
Unplanned slight cutback week. I felt lousy, and it just didn’t make sense to force my normal routine - when you’re in a hole, stop digging. So I cut back some, and tried to get some extra rest any chance I could get. I don’t feel horrible/can’tdragmyselfouttabed, just “NQR” as is sometimes said with horses - “not quite right.” Bitchwhinemoanwashrinserepeat.
Though I felt off, I still raced a 10K on Saturday, just for the hell of it, and was glad I did. Because I raced on Saturday, we changed my Sunday run from the scheduled 16 with 4x2 miles at marathon pace to just “16+ miles at easy pace.” (This after a proposed 20 miler that I uncharacteristically nixed. I’m usually up for a 20 miler whenever it’s an option, but I just didn’t feel up to it). As it turns out, after 16.5 miles at easy pace I was feeling a bit better on a gorgeous day, so I added a few more miles for the heckuvit. Perfect weather and good running friends do a lot for the mind and the body.
As of Monday, I’m still feeling off, but better than last week, so hopefully whatever this funk is is finally passing.
Dailies
Monday: In the morning, 60 minutes of easy pool-running for “6 miles”. 2 easy miles (8:20 pace) and foam rolling at night.
Tuesday: In the morning, 10.5 miles including a pyramid track workout of 400, 800, 1200, 1200, 800, 400 - splits of 85, 2:51, 4:28, 4:24, 2:50, 79. 1200s were tough. Followed with injury prevention work and 15 minutes of easy pool-running. 4 easy miles (8:02 pace) at midday and foam rolling at night.
Wednesday: 10.5 miles easy (7:58 pace) plus upper body strengthwork and injury prevention work. Yoga and foam rolling at night.
Thursday: In the morning, 65 minutes of easy pool-running for “6.5 miles.” Foam rolling in the afternoon, and then 7 miles, including a mile pick-up at 6:17 pace.
Friday: In the morning, 1000 yards of swimming breathing drills and 30 minutes of easy pool-running for “3 miles.” Followed with injury prevention work. 4 easy miles (8:02 pace) plus foam-rolling in the afternoon.
Saturday: In the morning, 12.5 miles, including 3.25 mile warm-up, 10K race in 39:42, and 3 mile cool-down. In the afternoon, some light weight training and injury prevention work, plus foam-rolling and an ice bath.
Sunday: In the morning, 19.5 miles as a very easy slight progression - 8:08 pace overall, split as 8:34 pace for first 10.5 miles, 7:54 for next 6.5 miles, and then 7:05 for last 2.5. Followed with injury prevention work and 20 minutes of shakeout pool-running. Yoga and foam rolling at night.