Training Week 10: Jan 5 – 11

It seems like I’ve leveled off at my natural training point of 12-14 hours/week. When I’m super focused and build up appropriately, I can push my standard leveling off up to about 14-17 hours/week, but it’s not my natural state of being. And, that’s fine for now, particularly as I’m doing most of my hard stuff running — because running is generally lower volume and because you want to factor in recovery and stretching time and all that stuff that comes with running.

I am about to shift, though, since we’re two months out from the marathon and since I’m getting ready to lean in to a triathlon season. That means fewer long rides, but more intensity on the bike. Slightly more run volume with slightly more speed work. And, seriously, up the swim frequency already.

But, I actually feel pretty good about all this. So far.


Swam 2,400 yards. I was still very weirdly tired in weird places from cross-country skiing, so I almost nixed the swimming, but I was worried I wasn’t going to be able to do anything after classes started, for a variety of reasons, so got to get it in while you can.


Rode about 50 miles, some with Steve, and then some on my own up Alpine Dam and back down. I was going to do the whole loop, but it was getting dark and cold and I was tired still.


Ran about 8.5 miles before I drove down to L.A. Included in that were descending hard efforts of 6 minutes, 5 minutes, 4, 3, 2, 1. It was supposed to descend from half-marathon pace for the 6 minutes to 5,000-meter pace for the 1 minute. I went 6:39 pace, 6:34, 6:21, 6:14, 6:03, 5:41. There is no universe in which 5:41 is actually my 5,000m pace. So, that was either a mistake or wildly optimistic.

Did some light core and then yoga and rolling out my legs before getting in the car. Sigh, the car.




Ran a bit over 5 miles easy, with drills, in a sad, sad park after work on my way home. A thought: if a large park with a lake and walking trails, etc, is the only really good and safe place for people to walk or jog after work, then why would you lock the gates and turn off the lights at 5 p.m. That seems counterproductive.


Rode from Pasadena up Mt. Wilson with Justin. It’s 6,000 feet and about 18 miles up (and not warm at the top). And, naturally, it started raining on us as we descended. I was promised this wouldn’t happen in L.A.


Ran about 7 miles on the track (which was rough and sucked, because it was just one of those days where the first track and pool I went to was totally closed, the second one was in the heart of Santa Monica, so I had to park at a public lot and pay, and then the pay machine broke, right at the same time I got done and a Christian youth group event got out, so no one could leave). But, I finished the workout: 1 mile at 6:52, six 800s descending at [3:09, 3:09, 3:07, 3:06, 3:00, 2:59], 1 mile at 6:44. Yes, it was ugly, but it got done. And, then, I finally got home after the parking gate finally opened, and yoga’d and rolled and laid on the floor.

TOTAL: 12:05

Oops with the not swimming.

I’m actually getting pretty fit. Sometimes, I can tell that. Justin told me I’m biking much stronger than I was back in that hole of miserableness in the fall. And, I’m running reasonably fast for me. I’m definitely getting fitter. What I’m not sure about is how fit — both in comparison to recently but also in terms of all-time. I signed up for a half-marathon in two weeks, so I guess we’ll see.

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