This week was 20 miles of “real running” and 90 “miles” pool running (per my conversion below) plus 30 minutes on the arc-trainer -- training log is here.
Wow. So far, it appears I haven't lost that much. Highlights of the week include my first speedwork since November – 3200m at tempo effort for 6:40 pace, and my first (sort of) long run – 10 miles at 8:30 pace. I'm pleasantly shocked.
Interestingly, it seems that I've retained most of my aerobic fitness, and most of my strength; what I've really lost is neuromuscular conditioning. I grow mentally fatigued of running far before I feel physical fatigue, and even the slightest uphill incline is a real challenge. I see hills and strides in my future. But, I do know that neuromuscular fitness is the quickest to be recovered, so this isn't much of a concern at all. Yay!
Monday: In the morning, “13.5 miles” of pool-running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery, and then 25 minutes at aerobic effort.
In the evening, a weights session with a personal trainer, followed by 30 minutes easy pool-running for “3 more miles”.
Tuesday: In the morning, 7 miles outside, followed by “9 miles” – 1:30 hours easy pool-running. The running was a “faux” workout – I warmed up for 20 minutes, then did some running drills and strides with others. However, I then skipped the actual workout that they were doing, and instead spent another 40 minutes running, including jogging circles up and down a hill (for the DC peeps – I did this loop). I averaged ~8:30 pace for the 7 miles.
Wednesday: In the morning, “14 miles” of easy pool-running – 2:20 hours. In the evening, 30 minutes on the arc-trainer plus a yoga class.
Thursday: In the morning, upper body strength-training and then “12 miles” - 2 hours easy pool-running.
Friday: In the morning, 3.5 miles on land. This was my first land speedwork in 3 months – 1.25 miles warm-up, drills and strides, then 2 miles at tempo pace (13:19, for 6:40 pace). It was tempting to do at least another mile repeat, but I didn't want to get greedy. So I did a quarter-mile cool-down, then hopped in the pool for “9.5 more miles”, including finishing the tempo workout with 2x15:00 at tempo effort with 1 minute recovery (1:20 total time in water).
Also did a Pilates class in the afternoon.
Saturday: A “long run” of 3:15 hours in the pool – did most at easy pace, but did 25 minutes at aerobic effort towards the end. Followed with strength-training.
Sunday: In the morning, 10 miles easy outside (8:29 pace); in the afternoon “9 miles” in the pool – 1:30 hours easy pool running.