This week was 31 miles of “real running” and 81 “miles” pool running -- training log is here.
I decided to test running back to back days this week, by doing 2 very slow gentle miles on the track on Tuesday, and then my regular easy run on Wednesday (up until now, I've always been taking at least one day off between runs). No achiness; so far so good. I don't think that I'll be running every day for a long time, if ever, but I'm thinking I can probably start shifting to 4 days a week outside/ 3 pool-running only.
A lot of fatigue this week, but the workouts themselves felt good. I'm thinking the fatigue is not because of my running workload, but other things (took a major certification exam on Tuesday that I had been studying for since December; and had dental work done on Wednesday). So, made a point to rest more and keep the easy days really easy (including stepping out of my yoga class early in order to get more sleep).
The tempo on Friday was a confidence booster. 5 weeks ago, I did my first tempo as 2 miles in 13:19. On Friday, I did the same, but as the second half of a 4 mile tempo (preceded by 2 miles in 13:33). So, I'm thinking this shows some advancement. The long run on Sunday felt even better – apparently I did 7 miles at 7 minute mile pace (I don't trust the Garmin per se, but the splits I took using mile markers back this up). I just need to NOT get greedy now.
Monday: "12 miles" – 2 hours easy pool-running.
Tuesday: In the morning, 2 miles of easy running outside on the track (8:40 pace), followed by “13 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 10 more sharp hard intervals of 1:30 very hard; 1:00 recovery.
In the evening, a weights session with a personal trainer, followed by 40 minutes easy pool-running for “4 more miles”.
Wednesday: In the morning, 9 miles easy outside (8:33 pace), followed by “6 miles” of easy pool-running (1 hour). Abbreviated yoga class at night (was feeling pretty beat, so did the intro and then stepped out)
Thursday: Light strength-training followed by "12 miles" easy pool-running (2 hours). In the evening, "3 more miles" of easy pool-running – 30 minutes.
Friday: In the morning, 6 miles at the track, including 2 mile warm-up, and then a 4 mile tempo (averaged 6:43; splits were 6:49/6:44/6:40/6:38). I made the effort to start slow, and it really paid off. My stomach cramped at the 2.5 mile mark (as it has been every hard run), but I managed to work through it. Followed up with "8 miles" easy pool-running – 1:20 hours in the pool. Pilates class in the afternoon.
Saturday: In the morning, "12.5 miles" easy pool-running (2:05 hours); upper body strength-training in the afternoon.
Sunday: Started with a long run of 14 miles outside, averaging 7:45 pace, split as: 7 miles out at 8:30 pace, (5 minute water break), and then 7 miles back averaging 6:58 pace. I don't find the Garmin pace reading totally reliable, but I did use mile markers to take splits for the last 2 miles of the run, and averaged 6:50 for those, so maybe the 6:58 isn't too off. Followed with "10.5 miles" easy pool-running – 1:45 hours in the pool.