This week was 19,000 yards of swimming, 2 hours 40 minutes on the arc-trainer mimicking easy pace running, and about 7-8 miles easy running (interspersed with walk breaks) -- training log is here.
And...we're making more progress. I gradually built up the running this week, lengthening the intervals, increasing the pace, and eventually moving from the treadmill to outside. The high point was 2.5 miles jogged non-stop on the track at 8:50 pace. With no pain. Just a lot of fatigue in the left leg.
Doesn't sound like much, does it? But it's a big improvement from where I was a week ago.
I also built up the arc-trainer quite a bit. What has been nice to note is that I've retained a fair amount of aerobic fitness - it's just that my legs are weak. Makes sense - I've been swimming. And this contrasts with my experience during my broken foot, when I did nothing but pool-running - then I returned to running with decent leg strength, but lacking in aerobic capacity.
So, if you can somehow do both pool-running and swimming, you can stay pretty fit for running. Of course, the arc-trainer's a better way to accomplish both aerobic fitness and leg strength, since you hit both at the same time. But arc-trainer wasn't an option until recently.
As for swimming, I added in intervals this week, following the helpful advice of many on how to structure them. I'm enjoying them. The time goes much faster when you do intervals, and I also like the mental aspects of them. From a mental standpoint, the 6th rep of 10x100 yards feels much like the 6th rep of 8x800m on the track - the whole mental dialogue of "can't I just quit now" followed by "hell no!" Doing these will make it easier to return to fast running, both mentally and physically.
I also set a PB in distance swum on Sunday. Victoria invited me to join her and some friends for 100x100. No way I could swim that far - my previous distance best is 4000m. But I figured I could go at least part way. End result was that I made it 5500 yards (yes, some of that was kick board) for a new distance best. I called it at that point not because I couldn't go any further, but because I am a bit worried about my shoulders and elbows (shoulders get muscularly sore during swimming, elbows don't hurt to move, but are very sensitive to the touch). I really don't want to cross-train into injury.
Added benefit was that I got a good stroke tip from Victoria after she watched me swim (I'll admit that part of the reason I showed was that I hoped she'd check out my stroke). Basically, when I swing my arm forward, I extend it all the way before slapping the arm into the water. Not the best. Instead, I need to let my hand enter a bit earlier, and skim the surface from underneath before starting to pull back.
So that's what I'll be working on next. Besides increasing my running. Goals and things to work towards make me happy.