Another "normal" training week, and that's great.
I moved my Tuesday workout to Wednesday (since my LR last week was Sunday instead of Saturday). Overall mileage in the mid 50's; so nothing special there either.
I did add some plyometrics work on Thursday, after a Recovery Run. I did 'Depth Jumps'; just one set of 8, and then two-leg hops in a square pattern; in the continued spirit of trying new things. I don't know if plyos are best after an Easy run or workout. I heard they are better when my legs are not as tired, so I tried it after the Recovery day. Nothing special to report, except my jumping ability is pretty bad. After watching a few YouTube videos, and then seeing my height in the gym mirror - I'm not getting much height at all. But, maybe that's why I should be doing them(?)
On a side note; I ran all 7 days again this week. Up until a few weeks ago, I ran 6 days a week at most. I started doing 7 days when some friends wanted to switch the Saturday LR for Sunday. Really, the only change is going from a 'walk' on the 7th day to a Recovery run of 4-5 miles. So far, so good. Haven't noticed any niggles, etc.
Wednesday's Workout:
5 x 1:00 at mile pace with 1' Easy; 10 minute jog; then 4 x 4' at CV with 1:30 Easy. I did the workout on the road; at my mile pace this works out to about 300m per rep. So, roughly 1500 meters of mile pace work. And - I did the faster mile work before the CV reps for the second time in a row. This time, I did a longer jog between and that seemed to help with the CV pace work. (For those that don't know - CV pace stands for Critical Velocity - and is a Tinman thing - it's really around 10k pace for someone with my ability). I'm focusing on the mile pace work, since I have an indoor track 2k race on Feb. 29th.
Long Run:
Saturday was my first Long Run with my Team; Athletics East (AE). AE is a 'Master's Track Team' in the DC area. It was fun to see the guys (yes, all Guys right now) and have a nice run. Ended up with 15 miles; 2 x 2 miles at HMP. (6:25 - 6:30 / mile pace). It was nice having a couple guys with me on the fast sections - usually a group Long Run breaks up on the fast sections, then re-gather for the Easy potion. Having a couple guys right there at 6:30 pace was fun.
Summary:
- Weekly mileage: 56
- Workout: mile reps followed by CV reps.
- LR: 15 w/ 2 x 2 @ HMP
Dailies:
- Monday: 6 miles Recovery (LR on Sunday). Extra foam rolling/mobility.
- Tuesday: 7.5 miles Easy with Strides. Hip/core maintenance work.
- Wednesday: 9.5 mile Workout: Mile reps/CV reps. Big leg strength work.
- Thursday: 5.5 miles Recovery. Upper body strength. Foam role/mobility.
- Friday: 7.5 miles Easy with Strides. Hip/core maintenance work.
- Saturday: 15 miles with Team. 4@HMP
- Sunday: 4 miles Recovery. Extra foam rolling/mobility.
Bonus: I just found out I will be able to run the Cherry Blossom 10 miler in DC! A team mate of mine got in, but can't run. So, I got the 'bib transfer'. Nice!
Onward.
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