This week was 38 miles of running, 34 "miles" of pool-running and 2000 yards of swimming -- training log is here.
Week 4 of marathon training. I cut back the mileage significantly after Tuesday to rest up for my mile race Friday. The race went well, so I was happy with that.
The downside of racing the mile was that I couldn't do my scheduled long run on Sunday.
I know myself, and though I adore racing road miles, they take a lot out of me. I wouldn't think twice about running 16 miles easy the day after racing a 5K. But miles are harder on my body, and paradoxically require more recovery.
I actually didn't feel quite as sore after this race as I have after previous ones - perhaps it's because this one was flat, perhaps it's because I didn't have that extra gear that I had earlier when I was focused on shorter distances. Either way, I was tempted to do 16 on Sunday when I woke up and felt mostly fine. But I resisted.
I've learned that there are several situations that predispose me for injury. One is a mile race, another is long distance driving, and a third is sleep deprivation. I checked all three boxes on Friday night, which meant no long run on Sunday, no matter how good I felt. Just not worth the risk - especially when the most important weeks of the cycle are coming up.
So instead I did 12 on the road, and then doubled with 8 "miles" in the pool (and yes - I know this sums to 20 miles, but pool-running miles are far easier to recover and absorb than land). My original plan had been to run 12 on land and then jump immediately in the pool to finish the run. However, I ended up starting my land run a bit later than planned, and decided to make it into a double (with lunch between) instead. I honestly don't think the break between the two runs made that much difference.
What was most important was that I did the land run first, and then the pool run. When doing "combo" runs, I always like to do land, then pool. This is because the greatest risk of injury is when I'm tired, at the end of my run. IMHO, it makes much more sense to do the riskiest period of the run in the pool, where it's considerably harder to injure myself. I worry that tiring my legs out in the pool and then finishing the run on land is playing with fire.
Next week I have my first "4-3-2-1" workout in about a year (segments of 4, 3, 2, 1 miles at marathon pace with one mile recovery). I love this workout because it plays to my strengths (which is also why I prefer not to do it too often). So I'm really looking forward to indulging in it again.
Monday: In the morning, yoga and 7.5 "miles" of pool-running. 2.5 "miles" of pool-running and foam rolling at night.
Tuesday: 9.5 miles, including 3 mile warm-up, and then 6x800 in 2:59, 2:56, 2:58, 2:55, 2:55, 2:53. Followed with 2.5 mile cooldown and 1000 yards recovery swimming. Foam rolling at night.
Wednesday: 8.5 miles very easy to yoga (9:12) followed by drills, 4 hill sprints, and upper body/core strengthwork. Foam rolling at night.
Thursday: In the morning, DIY yoga to stretch hips and 7 "miles" pool-running. Another 3 "miles" of pool-running and foam rolling at night
Friday: In the morning, a 3 mile shakeout (9:18). Then drive to Pittsburgh. DIY yoga to stretch hips followed by 4 mile fartlek warm-up and a mile race in 5:34. Then drive home.
Saturday: In the afternoon, 1000 yards recovery swimming and 6 "miles" pool-running, followed by foam rolling.
Sunday: 12 miles very easy (8:47) followed by drills. 8 "miles" pool-running and foam rolling in afternoon.