This week was 55 miles of "real running" and 17 "miles" pool running plus 2700m of swimming breathing drills -- training log is here.
Slight cutback week, due to Thanksgiving holiday, plus 5K Turkey Trot that I tapered for. 5K was a PR, so that was nice. I race the next two weekends, first the Hot Chocolate 15K and then the Jingle All the Way 8K, and then start focusing on the Houston Half-Marathon in mid-January.
Monday: In the morning, 70 minutes of easy pool-running for "7 miles". Yoga plus foam rolling at night.
Tuesday: In the morning, 12 miles easy (7:56 pace) plus drills and strides, preceded by some light weight training. Floor Barre class plus foam rolling at night.
Wednesday: In the morning, 1200m of swimming breathing drills. Foam rolling in the evening.
Thursday: In the morning a 5K race in 19:30 (6:17 pace), preceded by a 3.5 mile warm-up and drills and strides; followed by an extended cool-down of 8.5 miles at easy pace (8:15). Also ate turkey. Neglected to foam roll or pool run, in a glorious example of race recovery fail.
Friday: In the morning, 1500m of swimming breathing drills and then 50 minutes of easy pool-running for "5 miles." Pilates class plus foam rolling at night.
Saturday: In the morning, 11 miles easy on the Custis (7:59 pace) plus drills and strides. Upper body and core strength work and injury prevention exercises at night, plus foam rolling.
Sunday: A progression long run of 17 miles averaging 7:30 pace overall (divided as 3 miles at 8:23, next 6 at 7:37, next 6 at 7:14, then final 2 at 6:57 and 6:32. Followed with 50 minutes of easy pool-running for "5 miles." Foam rolling and stretching tonight.