Back, and bumping to the top. This week was 80 miles running, plus 3:00 on the bike. I'm focusing on short hard reps to promote power, and I’m also adding in plyometrics – single legged hops and hill sprints. It’s really pathetic how bad I am at hopping on one leg. :)
My big frustration has been my gym’s poor air conditioning. It only takes me 40 minutes or so to soak my running shoes completely through – at which point, they lose traction on the treadmill, making me concerned about injury. I’ve been bringing a change of shoes, but today, even after changing shoes halfway through, I still had to cut the workout short, and shift to outside. I guess I need to start bringing two extra pairs of shoes on long days.
This was my week:
Monday: In the morning, 7.5 miles outside very easy (9:02 pace) plus upper body strengthwork. In the evening, 90 minutes easy on the bike.
Tuesday: In the morning, 9.5 miles at the track, including a top-end speed workout of two sets of twelve “in-n-outs” – I would ramp up speed for 50m, run at just about all out for 50m, and then “glide” for 50m before shuffling for 250m. For fun, I timed two of the in-n-outs, and they each came in at 29 seconds (5:12 pace). Followed up with 2x200m at “repetition” pace (41 seconds – 5:30 pace).
In the evening, 5 miles very easy outside (8:36).
Wednesday: In the morning, 8 miles easy outside (8:52 pace) plus a yoga class. In the evening, 4.5 miles easy outside (8.49 pace)
Thursday: In the morning, 11 miles on the treadmill, including a VO2Max workout of 6 intervals of a half mile each at 6:06 pace with .3 jogging recoveries at 9:20 pace. Aerobically, I felt that I could do more reps, but the legs were tiring and my right posterior tib was a bit sore, so I opted to play it safe. Did a yoga class that night.
Friday: 15 miles easy outside on a dust trail (9:08)
Saturday: 90 minutes on the bike at easy effort, plus upper body strength work, followed by 3 miles very easy (9:13 pace) on the treadmill.
Sunday: 10 miles on the treadmill, including a VO2Max workout of 8 intervals of .32 miles each at 3k pace (6:00) with .18 jogging recoveries at 9:50 pace. I wanted to do more, but my shoes were soaked through, making the treadmill dangerously slippery. So I swapped to a miserable 6 miles outside (91 degrees and humid) at very easy pace (9:07), plus 4 hill sprints of 15 seconds each up a hill of 17% slope. Followed with leg strengthwork.