This week was 62 miles of "real running" and 18 "miles" pool running, plus 2000m of swimming breathing drills -- training log is here.
Decent week overall, nothing too notable. I was fighting off something mild at the end of this week that made me feel a bit off on both Friday and Saturday. Not enough to cut out all activity, but I erred on the side of keeping stuff easier, and cut stuff like weight training and yoga. By Sunday I was feeling better, but still kept my long run a bit shorter, and was careful not to push. This week is also going to be easy, due to tapering for the Richmond Half-Marathon, which I run on Saturday.
Monday: In the morning, 60 minutes of easy pool-running for "6 miles", plus 1000m of swimming breathing drills and upper body/core strength training. Foam-rolling and stretching at night.
Tuesday: In the morning, 10 miles, including a track workout of 2x1200, 2x800, 2x400, 2x200, each with 1/2 distance recovery. Did 4:29, 4:29, then 2:52, 2:49, then 83, 83, and then 37, 37 (consistency FTW - apparently I should have slowed a bit on the 2nd 800). Followed by a shakeout 20 minutes of pool-running ("2 miles"). Injury prevention work, floor barre class, and foam rolling at night.
Wednesday: In the morning, 9 easy miles (7:56 pace) followed by yoga and then 6 more easy miles (7:51 pace). The chill plus flat trails makes for a faster easy . Foam rolling and stretching at night.
Thursday: In the morning, upper body strength work, 55 minutes of easy pool-running for "5.5 miles" plus 1000m of swimming breathing drills. Foam rolling in the evening.
Friday: In the morning, 12.5 miles, including a 4 mile tempo ("slow and short") in 26:48 (6:52, 6:49, 6:40, 6:27 - average 6:45 pace), followed by 15 minutes of easy pool-running for "1.5" miles. A very easy pilates class in the evening, plus foam rolling.
Saturday: 8.5 very easy miles (8:12 pace) in the morning; injury prevention exercises and foam-rolling in the afternoon (cut the weight training).
Sunday: 16 miles. My Garmin ate the data, apparently due to a DST adjustment issue (as of Sunday 3 pm, it seems to believe that it’s Saturday at 4pm, which may mean I get my data in a day). Luckily, I recall the exact duration of my run, and also had a few friends with me for the first 14 miles. Based on some simple math, I averaged 7:28 pace, with the first 14 at 7:33 pace, and the final 2 at 7:00 pace. Followed with 30 minutes of easy pool-running for "3 miles". Skipping yoga tonight, both to get some extra rest and because I have a conference call that conflicts. Just foam-rolling and stretching.