This week was 25 miles of “real running” and 91 “miles” pool running (per my conversion below) -- training log is here.
A good week, I think. I've been trying to be careful about coming back – a few examples.
- decision 1: I debated trying a track workout on Tuesday (in my defense, I was debating it, not certain I was going to do it). Coach nixed it, and it was the right choice. So this week, I did my tempo outside, but my "intervals" in the pool. Not as satisfying, but smarter.
- decision 2: on Wednesday, I felt my right calf tightening up (probably because it was 20 degrees outside). Not enough to stop me running, but enough that I would have second-guessed speedwork. So, instead of pushing through my schedule, I scrapped my planned yoga class for Wednesday evening, and got a sports massage instead. Right decision – calf felt great for Friday's tempo.
- decision 3: it was nasty cold on Friday morning (22 degrees), and I was still stiff and tight even after a 20 minute jog + strides and drills. So, I intentionally started my 3 mile tempo off pretty slowly. It worked out beautifully – I ended up running the tempo at the proper effort level, opening up a bit more each mile and finished feeling tired, but relaxed and strong. Great confidence boost – more so than last week, even if the pace was slower.
I just wonder why smart decisions are so easy to note in retrospect, but so hard to recognize at the time.
Monday: "12 miles” of easy pool-running – 2 hours.
Tuesday: In the morning, “14 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 30 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”.
Wednesday: In the morning, 7 miles of easy land-running outside (9:00 pace), followed by “7 miles” of easy pool-running – 70 minutes. In the evening, 30 minutes of easy pool-running post sports massage for "3 more miles".
Thursday: In the morning, upper body strength-training and then “12 miles” - 2 hours easy pool-running; in the evening, "4 more miles" – 40 minutes very easy pool-running.
Friday: In the morning, 5.5 miles on land. 2.25 miles warm-up, drills and strides, then a 3 mile tempo, starting slow (because it was 22 degrees and nobody felt warmed up) and opening up each mile (splits were 7:11, 6:45, 6:39, for average 6:52 pace). The whole thing felt very fluid and under control – huge confidence boost. Quarter-mile cool-down, then hopped in the pool for “7.5 more miles” – 1:15 easy pool-running.
Also did a Pilates class in the afternoon.
Saturday: "19.5 miles" as a “long run” of 2:50 hours in the pool, including 2:30 of alternating 5 minutes at tempo effort and 10 minutes easy. Followed with strength-training.
Sunday: In the morning, 12.5 miles outside as a long run (averaged 8:18 pace – we started slow and then opened up, finishing with two miles in 7:18 and 7:09); I followed with “9 miles” in the pool – 1:30 hours easy pool running.