This week was 42 miles of running, 17 "miles" of pool-running, and 3000 yards of swimming -- training log is here.
This was a pretty boring week - just recovery from Shamrock and a mini break. My coach mandates that we skip the Tuesday workout after any race longer than 10K in distance. By the end of the work week, I was still a bit tired and stiff, so I skipped the Friday tempo as well, keeping stuff easy.
I have to admit I was pretty surprised how much Shamrock took out of me. Two years ago, I ran it and then was able to race a good 10K 6 days later. Not this time. I was surprised to have some difficulty with stairs for the first few days post race, combined with a lot of fatigue. Not quite as bad as the day after a marathon, but definitely not the normal post-half doldrums either.
I suspect that part of the reason was that I didn't prioritize recovery after the race this time. Instead of eating quality food, drinking lots of water, gently foam rolling, and then hitting the pool before an early bed time, I went out for (a good but not necessarily healthy) dinner plus drinks. No foam rolling, no swimming.
It was the right choice (it was our anniversary) and I don't regret it. But it did have consequences.
However, I wasn't the only member of my team who was really beaten up after Shamrock - quite a few of us skipped Friday tempo. I suspect that the harsh weather conditions - in particular the powerful winds - made the race far more stressful than a pancake flat half-normally would be.
Bu Sunday I felt good enough to do a normal progression run, though I kept it to 12 miles. I really love long runs, but I just couldn't justify doing one, given that I had raced Shamrock last weekend, am racing this coming weekend, and don't have another half until June. My legs felt surprisingly peppy - perhaps due to all the rest. It was a good sign that I'm ready to race well again this weekend, despite having raced so much the past few weeks.
Dailies
Monday: In the morning, half-assed yoga and 6.5 "miles" pool-running with the belt. Foam rolling at night.
Tuesday: In the morning, 4.5 "miles" of pool-running and 1500 yards of swimming. Foam roller at night.
Wednesday: In the morning, 5.5 miles very easy (9:22) to yoga, yoga, and then 2.5 miles very easy home (8:42). Foam rolling at night.
Thursday: In the morning, 6 "miles" pool-running and some upper body strengthwork+core. Sports massage in afternoon.
Friday: In the morning, 6 miles very easy to yoga (9:30), yoga, and then 6 miles easy home (8:52) plus drills and strides Foam rolling at night.
Saturday: 10 miles very easy (9:00) plus drills and strides, followed by upper body strengthwork+core.
Sunday: 12 miles progressive, split as first 4 at 9:27, next 4 at 7:37, last 4 at 6:57. Followed with injury prevention work and 1500 yards recovery swimming.
Was Shamrock your "A" race for the season? With all your training targeting that date? I found that when I trained specifically for a half, that one half took more out of me than typical halfs do. Potentially you were more tapered than you traditionally are, so you were able to hit it harder, and therefore, you were more sore. Just a thought. Nice week!
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