End of week 3, post fracture. This week was 93 “miles” pool running (per my conversion below) -- training log is here. I got the OK to add in some swimming this week, which meant that I could attempt to pool run without the belt. Tried, and it was comical. Obviously I need some practice.
I’m not sold on the accuracy of my pool running mileage conversion – I definitely don’t have the fatigue I would have if I was actually running 90+ miles. I do feel like I’m preserving fitness to some extent, and I guess that’s the best I can do.
On December 15, I get to walk without the aircast, and start adding in some elliptical. Yay for approaching goals!
Monday: “13 miles” total. In the morning, “11 miles” - 95 minutes pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery, followed by full recovery and then 15 minutes at aerobic effort.. Strength training at night, plus 30 minutes easy pool running for 3 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “13.5 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, 45 minutes easy pool running for “4.5” more miles.
Thursday: “14.5 miles” - 2 hours pool running, including a cruise intervals workout of 2x20 minutes at tempo effort, with 1 minute recovery – after the second tempo, I took 1 minute recovery, and then 3 minutes at hard interval effort.
Then full recovery, followed by another set of intervals – 5x:3:00 very hard, 1:00 recovery.
Friday: “11 miles” – 1:50 hours easy pool running, plus strength training
Saturday: “18 mile long run” – 3 hours pool running, most at easy effort, but I included a half-hour of 90 seconds very hard, 60 seconds easy, to break the monotony.
Sunday: “10 miles” - strength training plus 1:40 hours easy pool running.