Training Week 8: Dec. 22-28

Yes, I am doing almost all my hard workouts running and almost all my volume biking right now. This is deliberate — almost as if I actually make concrete training plans and sort of know what I’m doing, in a fashion. Largely it’s because I don’t want to get hurt with too much run volume, but also my bike volume is a known weakness. As long as I get enough work on the bike in, then it all translates reasonably well. And, swimming, ugh, who cares about swimming.


Oh man, I didn’t even get out of bed until noon after throwing up all night.


Swam 2,000 yards easy and did some light strength/core work just to get moving again. After being sick, you got to have an easy day before any real days.


Ran 10 miles with [6 x 5 minutes at 6:35-40ish pace]. It was surprisingly hard. Usually I do seven of these repeats, instead of six, but maybe I usually take more rest in between. Or, maybe I just don’t remember how much it usually hurts. Usual is so hard to pinpoint. Of course, the one hour it rained was encompassed within my run. And, of course, as I was doing my hard efforts it was getting windier and rainier and branches were falling and I was squinting. Maybe that’s why it was hard. Who knows.

Light yoga and rolling after.


Rode about 20 miles easy with Steve.


Swam 3,550 yards at Masters in the morning. Oh, man, how I hate/love Masters. And it was just so Masters Classic on Friday: everyone cheated the warm-ups and drills until I was super far behind, then they couldn’t actually maintain the pace for the main set so they kept “resting” 50s, and then I was stuck making up the gap as I has to pass them. And, everyone was confused and wanted to talk about the workout more and what number were we on and what pace should be go and then they all just swam as hard as they could anyway, cutting the interval to make it. Solid thinking, guys.

Ran five-and-a-half easy in the afternoon at China Camp. It was cold.


Rode long with one of my old high school kids. We went 83 miles out to Tomales and back down Highway 1. It’s one of my favorite rides, but there were so many cars and tourists out this weekend. Stupid holiday weekends. It wasn’t the hardest I’ve done this ride, but it wasn’t super easy either. Just a solid long ride. And, halfway through it occurred to me: five hours doesn’t even feel that long anymore. What.


Rode about 18 miles moderately easy — mostly because I was tired; it wasn’t supposed to be easy. The whole goal was to substitute the ride for a long run and go into my hard tempo fatigued. Mission accomplished.

Ran seven miles, descending down to Goal Marathon Pace with four miles at GMP. I had given myself up to a half-hour to get down to Goal Marathon Pace (GMP), which is 7:05 to 7:15, depending on my mood. But, it’s actually harder to run easy first and then go fast. It’s almost easier just to run hard from the start, because then you never have the chance to realize that you could go slower. So, I did two miles in the mid-7:00s and then when my third mile was at 7:04, I figured we’d just call that the start of the tempo portion of the event. Then, after the 7:04, I ran a 6:52, 6:49, 6:53. That’s basically OGMP (very Optimistic Goal Marathon Pace). It was hard, but it was hard in a way that wasn’t hard. If that makes sense. It just felt like my body was going without me. And, it did not feel like that at the start. I was pretty sure, at the start, that I wasn’t going to be able to do any of the GMP miles. That’s the difference your mind makes.

TOTAL: 13:25

This week was nearly as perfect as could be, with being sick last weekend. The only problem now is the next 10 days are a little bit nuts to get in a ton of training before I head back to L.A. Hmm.

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