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.
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.