This week was 59 miles of running, 1500 yards of swimming and 30 "miles" of pool-running -- training log is here.
Things are still going the right way, so I'm happy. Tuesday's workout felt good, and was one of my fastest in a while. I was also fairly happy with my runs on Friday and Saturday - they felt like the right kind of hard, and productive.
Fortunately the weather should cool down next weekend.
Dailies:
Monday: 4.5 miles easy (9:51), 6 "miles" of pool-running, and upper body weights/core. Foam rolling at night.
Tuesday: 12 miles, including 2x(1600, 800), 400, 2x200 in 6:45, 3:18, 6:38, 3:12, 94, 47 and 47. 4:46, 2:42, and 5:34 recovery for the 2x(1600, 800), and full recovery for the 400 and 200s. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Wednesday: Streaming yoga and 12 miles (9:54), with drills/hill sprints. Foam rolling in evening.
Thursday: 12 "miles" pool-running and upper body weights/core. Foam rolling in evening
Friday: 12.5 miles, including a tempo workout on the treadmill of 7x5 minutes at tempo effort with 1 minute jog. Speeds of 8.2-8.3 mph for the tempo (7:14-7:19 pace) and 6 mph for the jog (10:00 pace). Followed with injury prevention work and 500 yards recovery swimming. Foam rolling at night.
Saturday: 18 miles (9:27) mostly easy but with a fartlek of 10x 90 seconds on, 6:30 easy starting in the second hour. Followed with injury prevention work, 500 yards recovery swimming and 3 "miles" pool-running (keeping a friend company). Foam rolling at night.
Sunday: Streaming yoga and 9 "miles" pool-running. Foam rolling at night.
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