This week was 35 miles of “real running” and 17 “miles” pool running plus 1500m of swimming -- training log is here.
This ended up being a cutback week, due to a 5K race on Monday, followed by a brief bout with a summer cold that resulted in some time off.
The Monday 5K was hot and humid and a bit hilly (report). I actually was very happy with 9/10th of the race, but then heat exhaustion caught up with me at the very end and I tied up pretty badly (and of course, the race finish video published on the website included me struggling across the finish line – dignity? What’s that?). I felt rundown enough afterwards that I skipped any jogging cooldown, and just did some very easy pool-running.
And then I started feeling a bit sick mid-morning Tuesday (headache, slight fever, nausea, chills). In an attempt to exercise a bit of restraint, I took Tuesday evening and Wednesday morning off, and also maxed out the fluids, the rest, and the vitamin C/Echinacea/Zinc. Luckily, the cold was shortlived; an easy run on Thursday indicated that it was pretty much out of my system, so I went ahead with the Friday tempo and the Sunday long run. Felt a bit off for both (moreso for the tempo), but I just ran within my capabilities for that day, and the workouts were fine.
Monday: ~2 mile easy jog warm-up and then 5K race (report) in heat, humidity, and hills (temp 77, dew point 70) – 20:44. Was pretty bushed afterwards, so just did 30 minutes very easy pool-running as a cool-down/icebath substitute – “3 miles”.
Tuesday: In the morning, 60 minutes of easy pool-running for “6 miles.” Foam-rolling and stretching at night.
Wednesday: Took the morning off. Light strengthtraining plus foamrolling at night.
Thursday: In the morning, 7 easy miles outside (8:29 pace) followed by drills, strides, and injury prevention exercises. Foam-rolling and stretching at night.
Friday: In the morning, 9 miles on the track in lousy weather (76, dewpoint 73, sunshine). Workout was 2x2miles plus 1 mile (quartermile jog between each). Ended up running 13:16 (6:39/6:37), 13:24 (6:44/6:40), and then a mile in 6:32. Also did a lot of drills, followed with “2.5 miles” of easy pool-running (25 minutes). An easy pilates session (working on alignment) in the evening.
Saturday: In the morning, 1500m of swimming breathing drills (almost all with pull buoy) and then 30 minutes easy pool-running for "3 miles." In the afternoon, upper body strength training plus stretching, injury prevention exercises, and foam-rolling.
Sunday: In the morning, a long progression run outside – overall pace was 7:54 for 14 miles, with 2 water stops. I averaged 8:26 for the 7 miles out, and 7:24 for the 7 miles back (way back was ~7:30 for first 5.5 miles, then split 3:41, 3:36, 3:28 for the three half-mile splits on the Capital Crescent, and then 6:17 pace for the final quartermile kick). Followed with strides, drills, and injury prevention exercises, and then 25 minutes easy pool-running for “2.5 miles”. Restorative yoga class at night, plus foam-rolling.