This week was 82 “miles” pool running (per my conversion below) -- training log is here. First full week of no running; 11 to go. I managed to ditch the crutches this week, and it’s weird how good the foot feels – no pain to the touch, and no pain in the aircast. I’m hoping these are good signs.
Per discussions with my coach, I am doing 80 “miles” per week pool running, including an “interval workout”, a “tempo”, and a “long run” each week, plus easy “mileage” on the other days. Fortunately, my coach encourages all of his runners to incorporate a lot of pool running, injured or not, so I have no shortage of pool running buddies, which is huge. Saturday’s “long run” was made much easier by a friend appearing for the final hour to pace me through.
I’m doing exclusively pool running right now, and converting into “mileage” with this formula:
1) 10 minutes “easy” in the pool equals one mile
2) workouts translate by time into mileage, with the recoveries not counting for mileage. For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo. So 8x3:00 at interval effort is 4 miles, and 30 minutes at tempo effort is 4.5 miles.
Monday: In the morning, “7 miles” - 60 minutes pool running, including an “800s” workout of 8x3:00 at very hard effort, with 1:00 recovery. (I normally run 800m in about 3 minutes during my track workouts, so this workout was mimicking that). Pilates class at night.
Tuesday: “13.5 miles” - In the morning, 75 minutes easy pool-running; in the evening, 60 minutes easy pool-running
Wednesday: “9 miles” - 90 minutes easy pool running, followed by leg strength work at the gym.
Thursday: “10.5 miles” - In the morning, 90 minutes pool running, including cruise intervals of 4x10:00 at tempo effort with 2:00 recovery, throwing in a very hard 2:00 interval right after the last 10:00 cruise interval. In the evening, strength training with a personal trainer (I’m working with one right now to structure a program that will keep my upper body fit while working around my injury limitations).
Friday: “12 miles” – 2 hours easy pool running.
Saturday: “18 mile long run” - 3 hours pool running at easy effort
Sunday: “9 miles” - Upperbody strength training plus 90 minutes easy pool running.