This week was 28.5 miles of “real running” plus 20 “miles” pool running, and 6500 yards of swimming -- training log is here.
The rehab/return continues. I'm making progress, though not as fast as I would like (to be fair, I NEVER progress as fast as I like :)). The foot continues to improve, and the sciatica is much improved (more yoga and real running/less pool-running is doing the trick).
Since I've cut back on the pool-running, I was missing an outlet for hard intervals (biking and rowing were tweaking my sciatica, and my foot didn't like the arc-trainer). But never fear - I've found something new - the step mill.
It's the holy grail of cross training - doesn't seem to aggravate anything, and kicks my rear. I had originally thought I'd do 8-10 reps of 3 minutes hard on it, to match track workouts. Nope - I learned my lesson quickly. Going "hard" on this is basically like a hill workout. 4 intervals of 2 minutes each is very hard; 6 intervals of 2 minutes each has me doubled over at the end.
It's awesome (I think). And feels like it should translate over very well to running. Plus a workout is fairly short - just under 20 minutes, excluding my 5 minute warm-up.
But hopefully it won't be too long before I get back to real workouts, as I'm on the right track.