week in training | 8.23 – 8.29

First week of the final race prep block, rounded out at 66 miles! I’m a bit achier than usual as I write this on Sunday night, but I’d imagine the high mileage coupled with Saturday’s 20 miler lent some extra fatigue. I’m quite nervous but also excited for the remainder of this training season, and in a lot of ways ready to get back to some normalcy outside of marathon training. The tired is real with this demanding cycle, and dropping down to regular mileage and crosstraining will feel extra nice over the holiday months, I’d imagine.

Monday, 8.23: 13.1 miles, 10:52 pace + 40 min strength

Cranking up the medium long run for these final weeks of training. Legs were cooperative and the session went smoothly. I took in half a packet of Nuun Instant electrolytes for the second part of the run, and they definitely kept my mental focus in line!

Strength:

• 4 x 6 ea. single leg deadlift
• 4 x 12 weighted calf raise
• 4 x 6 row
• 3 x 8 ea. static lunge
• 4 x 8 rainbow front raise
• 2 x 10 sumo squat/2 x 10 sumo squat (different weights)
• Core work I didn’t write down so I forget

Tuesday, 8.24: 6.2 miles, 10:55 pace + 1,500 yard swim (31:41)

This run definitely felt more normal than some prior. I averaged 156 bpm and my pacing was pretty even! After work swim was not nearly as smooth. My back has been sore for several days – doesn’t impact my running, but I definitely struggle with some day to day tasks especially involving prolonged standing – so I’d imagine those muscles were less proactive during the swim. I performed 1,000 yards straight, then some short strides and a mix of pulling and freestyle for the rest. 2:01/100 yards and a 43 SWOLF.

Wednesday, 8.25: 10.75 miles, 9:46 pace + 50 min strength + 1,700 yard swim (40:38)

Really fun workout today! I ran 3 sets of 800/600/400/200, descending from marathon pace to 5k pace. My effort levels were consistent and smooth, and the only real outlier was the first marathon pace segment. 800s: 4:27, 4:18, 4:19 (8:57, 8:41, 8:41), 600s: 3:09, 3:05, 3:06 (8:27, 8:18, 8:19), 400s: 1:58, 1:58, 1:57 (7:56, 7:55, 7:51), 200s: 55, 55, 55 (7:26, 7:24, 7:23). Pretty happy with my splits and logging almost 4 miles of work!

Swim went much better than usual, though the slow pace resulting stemmed from doing some kick sets. I haven’t kicked in AGES and decided to rip the bandage off and just do it. Didn’t go as poorly as I figured! My kick is the limiting factor in my stroke and improving my strength there will hopefully result in a smoother line. I swam 800 warmup, 8 x 25 kick, 8 x 25 fast, 4 x 25 kick, 400 cooldown. 2:10/100 yards and 42 SWOLF.

Strength:

• 4 x 6 ea. step up
• 4 x 10 biceps curl SS pushup
• 4 x 10 weighted calf raise
• 4 x 10 triceps dips
• 4 x 10 OH sumo squats
• 4 x 10 ea. banded clamshells
• 4 x 10 bridge/5 ea. leg bridge
• 3 x 30 bicycles SS 30 flutter kicks

Thursday, 8.26: 18.02 miles, 21.5 mph cycling (50:14) + 1,400 yard swim (29:20)

I wish this ride hadn’t ended – it felt so nice from the get go. I do think the outdoor conditions impact even my indoor rides and the humidity was much lower than it has been, around 69 instead of 73+. I warmed up for 10 minutes, then spun 35 minutes at 90+ RPM with a few spurts of 1 minute around 100. 123W average and kept my heart rate nice and low to reduce the strain of the ride and maintain a recovery effort.

Swim was alright, not great, I think I must be reverting to some bad habits from prior since my form has felt pretty sloppy recently. I warmed up for 500 yards, then swam 6 x 100 with all but one at 1:49, with a 300 cooldown to finish. 41 SWOLF and 1:56 average.

Friday, 8.27: 6.2 miles, 10:38 pace + 4.45 miles, 10:07 pace

Pretty solid double day! For the afternoon run I knocked my run/walk intervals to 2 minutes run/:30 walk, and the more frequent rests definitely helped keep the heat fatigue in check. Might do this from here on out while summer lingers with its slimy claws all over us.

Saturday, 8.28: 20.14 miles, 10:40 pace

I was quite shocked at this run. I thought for sure I was plodding along like a snail the whole time: some miles, my legs felt like they were struggling against the deadly humidity. 79 degrees, 77 dew point, and 96% humidity at 5 am, and it didn’t get much better. The only saving grace was a stiff breeze and overcast skies once sunrise broke. I fueled during with a Honeystinger Vanilla gel, a Maurten Gel Caf 100, and a packet of Nuun Instant. I don’t think you can really hydrate enough in these conditions, but I did okay considering and with some extra sipping afterwards I felt good throughout the day.

Sunday, 8.29: 5.21 miles, 11:31 pace

Easy recovery miles at 147 bpm, still pretty unpleasant outside but a good breeze at points.

Total running mileage: 66

Total cycling mileage: 18

Total swimming yardage: 4,600