week in training | 7.19 – 7.25

Took a step back this week and actually struggled a bit more than usual. My leg turnover wasn’t great for a few of my runs, so I tried to aim the focus of each session on maintaining my normal stride and caring even less than usual about my pace. I’ve read cutback weeks can yield some crappy-feeling session for people, so I’m hoping my lessened drive and derpier form can be correlated with the drop in mileage.

I did, however, enjoy a surprisingly good long run during which I overshot my planned mileage, and Slow Run Sunday is a fixture I always anticipate. The back of my right knee, around the bursa, was super stiff at the start of my Sunday recovery, but thankfully the easy pace loosened it up and sprung it right back to normal. Next week is a pretty big build, and my first 20 miler of the cycle, so here’s hoping things straighten out!

Monday, 7.19: 10.11 miles, 10:59 pace + 45 min strength

Oof, this run was rough. As with dancing the prior night, I had absolutely no rhythm. I’d bet Saturday’s long run and a Sunday evening of imbibements (two drinks, oops) as well as prancing around in heels didn’t make for an excellent experience today, but the evening was well worth it and I’ll take a crappy day of workouts over missing our on life. My heart rate was good at 148 bpm so leastwise I know it was just my legs protesting, but I’d like them to remember how to run again soon!

Strength:

• 3 x 10 ea. reverse lunge
• 3 x 10 ea. single arm row
• 3 x 10 ea. split squat
• 3 x 12 swing
• 3 x 10 decline pushup
• 3 x 12 triceps dip
• 3 x 10 ea. standing clamshells
• 3 x 20 inclined knee to elbow
• 3 x 10 ea. single leg hop
• 3 x 15 leg drop

Tuesday, 7.20: 21.24 miles, 21.2 mph cycling (1:00:00) + 1,800 yard swim (37:17)

Woke up rather blah and unmotivated, but happy I got a good bike session in. I took it very easy, adjusting my resistance only moderately, and listening to some calming music which I think helped keep my heartrate and effort perception quite low. Only averaged 143 bpm today with a 120W ride.

My swim after work was really nice except for the end when a couple kids decided to just swim into my lane and hang there until they were fished out. Why doesn’t anyone enforce these etiquette rules? Thankfully, I had finished my main set which ended up at 1,500 yards straight (30:16), then I swam 4 x 50 fast and finished with 100 yard cooldown. 1:59 average and 43 SWOLF.

Wednesday, 7.21: 9.53 miles, 9:58 pace + 1,700 yard swim (35:15)

I’m a bit annoyed with this run seeing as a couple of my splits were probably wrong. One stretch of road always disrupts my GPS and during two of the 1k sets my pace rose about 40 seconds per mile for quite a span of time, which certainly did not happen! Either way, I’m pleased with the session since I know I kept my effort where it needed to be. 3 mile warmup, 3 x 1k – 4:42, 4:47, 4:46, 2 x 400 – 1:47, 1:44, 3 mile cooldown.

My swim in the morning was anything but refreshing. The pool was probably 88 degrees and felt hotter than the air! My effort level increased significantly as I went and I sort of didn’t enjoy the foray at all. 500 warmup, 3 x 250, 2 x 100, 250 cooldown. 2:00/100 yard average and 43 SWOLF.

Strength:

• 5 x 5 ea. weighted stepup
• 4 x 6 ea. balanced overhead press
• 2 x 10/1 x 9 bench press (I actually failed the last rep which was odd)
• 4 x 10 bodyweight jump lunge
• 3 x 6/1 x 3 single leg deadlift
• 3 x 10 ea. standing clamshells
• 3 x 12 ea. side plank banded rainbows
• 4 x 20 plank shoulder taps

Thursday, 7.22: 7.5 miles, 10:40 pace + 1,500 yard swim (31:00)

Wonky run, my effort was pretty much everywhere and I averaged a 159 heart rate. I did manage to boost my cadence back to 178 which is on the lower end of normal, so progress!

Hot pool swim after work, once again. 500 warmup – 9:33, 3 x (4 x 50) with 100 easy between, 200 cooldown. All my 50s ranged from 49-51 seconds. 1:50 average and 40 SWOLF.

Friday, 7.23: 6.2 miles, 10:49 pace + 1,500 yard swim (31:22)

Despite it being the worst morning we’d had in awhile, this run was as close to normal as any this week! I managed a steady cadence and kept my heart rate average at 154. It also proved a tiny bit faster than most of my easy weekday runs, which have sat around 10:55 pace or so with these obscene 74+ dew points.

I really don’t know why the pool’s aeration is so flawed lately, but once again the temperature in the water had to have been 90. I swam 2 x 200 free/ 50 pull, 5 x 100 (1:51, 1:50, 1:50, 1:47, 1:46), 2 x 200 free/50 pull. 1:54 average and 41 SWOLF. I was pretty surprised to see some sub 1:50 intervals!

Saturday, 7.24: 16.01 miles, 10:45 pace

15 miles planned but managed to somehow overshoot that by a mile! I was pretty surprised to see that 10:45 average! I wrestled with my cadence most of the first hour but managed to get it under control for most of the remaining run. My footfalls tend to increase later in long runs anyway since I’m fatiguing and want to minimize impact as much as possible. I tried out a Nuun Instant electrolyte packet and although it was absolutely nasty dissolved in 10 oz water, it tasted much better when I diluted it later and I believe it really helped my mental clarity more so than plain water refills. Will definitely repurchase for the remainder of marathon training.

Sunday, 7.25: 4.01 miles, 11:21 pace

No week is complete without Slow Run Sunday. My knee, as mentioned above, was very stiff at first but I got it to untangle after about a mile of running and it felt fine the rest of the day. 143 heart rate average and a nice walk home to round out the day’s work.

Total running mileage: 53.3

Total cycling mileage: 21.2

Total swimming yardage: 6,500