This week was 35 miles of “real running” and 80 “miles” pool running -- training log is here.
What really stuck out to me this week was an issue with pacing my tempos effectively. A bit frustrating, as I've never had this issue in the past, but I believe I've figured it out. Pre-injury, I was running 70-90 miles per week – as a result, I always had residual fatigue in my legs, but also a lot of strength. Now I am at 20+ miles per week, and so my legs are very fresh, but I have no strength. Thus, I feel fantastic at first and shoot out (since I have no tired legs to hold me back), and then run out of gas (since I have no strength). So, overall point is that I can't trust the fact that I feel great in the first 400-800m, and need to start very slowly.
Monday: 12 miles outside on a dust path as a 10 mile progression run (averaged 7:45 pace, splits were 9:20, 8:37, 8:15, 8:12, 7:56, 7:21, 7:10, 7:01, 7:00, and 6:41) followed by 2 mile cooldown at 8:39 pace. Then did "12 more miles" – 2 hours easy pool-running (was only going to go 90 minutes, but got hooked into a podcast after my friend left).
Tuesday: 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 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, 4 miles very easy outside (8:52 pace), followed by “9.5 miles” of easy pool-running (1:35 hours). Yoga class at night.
Thursday: Light strength-training followed by "12 miles" easy pool-running (2 hours).
Friday: In the morning, 5 miles at the track, including 1.75 miles warm-up, and then a 3.25 mile tempo (coach had instructed 5K, but that I could go up to 3.5 miles if I felt good. I started to struggle as I approached 3 miles, so I cut it off at 3.25). Splits for the tempo were 6:48, 6:48, and 6:40 pace for the last 2000m, but it wasn't actually that great – I went out too fast the first 400m, and paid the price the rest of the tempo. I must learn patience. Followed up with "8 miles" easy pool-running – 1:20 hours in the pool. Pilates class in the afternoon.
Saturday: In the morning, "12 miles" easy pool-running (2 hours); upper body strength-training in the afternoon.
Sunday: Started with a long run of 14 miles outside, averaging 7:34 pace, split as: 7 miles at ~ 8 minute pace, (5 minute water break) ~4.75 miles at 7:12 pace, a mile at 7:05, a mile at 6:59, and then pushed for the last 400m at ~6:30 pace. Followed with "10 miles" easy pool-running – 1:40 hours in the pool.