week in training | 5.24 – 5.30

Big 56.6 mile week before the coming down cycle in training! I’m proud I squeezed in the whole 56 with no issues. I performed my first double run of this marathon segment and while the second run was undoubtedly hot, my continuing ability to keep my pace suitably low is preventing any feelings of burnout or lingering fatigue. Super welcome after so many failed periods in the past!

Next week we head to Colorado, so even though I’ll front load my running schedule as much as possible, I know the recovery will be good for me. I hope to hit around 45 miles and should be able to get most of it in before our departure early Thursday. The lower mileage will be a good excuse to explore some unknown roads in Golden without any sort of attached pressure. Perhaps if I can find some hills or a solid stretch of pavement I can squeeze in some intervals, but I’m not too concerned.

Monday, 5.24: 11.74 miles, 10:39 pace + 40 min strength

Wonderful morning miles at 151 bpm, with subtle negative splits. I was surprised how good these felt after waking up with really tight calf muscles, but the air was refreshing and the sunrise a lovely gradient that kept me company on the final hour of the session.

Strength:

• 3 x 5 hang power clean and press
• 3 x 10 ea. single leg row
• 3 x 12 front lunge to bicep curl
• 3 x 12 Arnold press
• 3 x 12 boat skullcrusher
• 3 x 10 swings
• 3 x 10 jump squat
• 3 x 20 v-up
• 3 x 10 ea. banded standing clamshell
• 3 x 10 ea. hip dips

Tuesday, 5.25: 6.46 miles, 10:46 pace + 1,600 yard swim (34:15)

Unremarkable recovery miles, my cadence wasn’t as sharp as usual but not too far off either. I barely squeezed in an after-work swim before both hunger and fellow swimmers overwhelmed me. I averaged 1:56/100 yards and a 41 SWOLF for the following workout: 500, 5 x 50 fast, 300, 3 x 100 steady/50 pull, 100 cooldown. The water was brisk but felt great once I got moving.

Wednesday, 5.26: 15.61 miles, 9:56 pace + 1,600 yard swim (35:19)

Sharp mini workout wedged in the middle of my weekly long run. This went well! I’m still keeping the volume of marathon pace work pretty low until I ramp up come July, but I want to familiarize myself a tiny bit at least. I started with 65 minutes run/walk, then performed 10 minutes at marathon effort (8:32 mile split, with the rest at 8:19 pace)/2 minutes recovery, 5 x 200m 5k-10k effort (:56, :57, :55, :54, :54)/200m recovery, 5 minutes at marathon effort (8:24 pace). Finished the run with 60ish more minutes of run/walk. I think the goal pace minutes were way too fast, but they felt pretty smooth overall. I still think 8:40ish is a good aim.

Swim was simple. 250 warmup, 8 x 100 steady/25 fast, 3 x 50 pull, 200 cooldown. 1:59/100 yards and a 42 SWOLF. My legs were both happy and grumpy with the cold water.

Thursday, 5.27: 25.92 miles, 23.9 mph cycling (1:05:00) + 1,800 yard swim (38:15)

Opted for informal intervals on the bike: 2 x 3 minute, 3 x 2 minute, 4 x 1 minute. No real power goals though I accidentally set a new 5 minute power best. Just wanted to try out some heavier spinning and averaged 139W. Cycling certainly feels harder now! It is good to see some maintenance, however, as I can still hit 300+ watts with relative ease.

Swim after work was extremely welcome. One of our ovens blew out and a burning plastic smell hovered in my nose the whole shift. I felt rather unwell once I left, but the fresh air and water really helped clear the smoke from my system. I swam a 500 warmup, 4 x 50 pull, 2 x 150, 3 x 100, 4 x 50, with a 300 cooldown. 1:56/100 yard average and a 41 SWOLF!

Friday, 5.28: 6.37 miles, 11:00 pace + 4.2 miles, 10:44 pace

Double run day! I need to up the ante on my mileage before the weekend but couldn’t fit a whole 10 miler in, so I split them up around my work shift. The first run definitely isn’t accurate, the GPS cut out during mile 2 and never caught up so I was probably around 6.4-6.42 miles instead. Second run was hot, about 87 degrees out but relatively low humidity, though I had a breeze to keep me from overheating and I performed a 4 minute run/1 minute walk to level out my effort.

Saturday, 5.29: 9.01 miles, 9:59 pace + 45 min strength

Sweltering and almost unbearable speed session but I did it and was pretty shocked at the result! 3 mile warmup, 2 x 800 at 3:35, 3:33 (7:14 and 7:10 paces), 2 x 400 at 1:43 and 1:45 (6:55 and 7:03), 2 x 200 at :48 and :47 (6:30 and 6:19), a brief 1.27 mile run to a hill for 4 x 50m hitting sub-6 multiple times. I really like hill sprints, they make me feel powerful while not overly wiping me out. Cooled down with about 2 miles.

Strength:

• 3 x 8 ea. single leg deadlift
• 3 x 10 overhead press
• 3 x 10 hip thrust
• 3 x 10 row
• 3 x 10 ea. dumbbell pass
• 3 x 10 alt. sit down squat
• 3 x 10 ea. windmill
• 3 x 10 stir the pot
• 3 x 10 panda bear
• :45 R plank, :45 L plank, :90 plank

Sunday, 5.30: 3.15 miles, 11:06 pace + 1,300 yard swim (26:27)

Sticky 4 am miles squeezed in before a 6 am shift and a short, sassy swim after work. The swim was tough but efficient and I felt I got a really good workout within a compressed time frame. 500 warmup, 8 x 50 hard/25 moderate, 200 cooldown. I averaged 1:52/100 yards and a 40 SWOLF, my lowest yet!

Total running mileage: 56.6

Total cycling mileage: 25.9 miles

Total swim yardage: 6,300 yards