This week was 61 miles of running and 9 "miles" of pool-running.
I felt good at the beginning of the week, not so good at the end. Friday's tempo was slower than I wanted, but I attributed that to windy conditions.
Sunday's long run was on a route that was net uphill. I thought the route was uphill, then downhill, then mostly flat for the last 6 miles. Unfortunately, I was wrong, and the last 6 miles had a substantial climb and some rolling hills. The long run was progressive by effort and heart rate, but not by pace.
I also felt awful on the long run, and short of breath in the final miles. This was concerning. Then I woke up the next morning with a sinus headache and a scratchy throat and realized that I was sick. Not great news, but at least it made me feel better about the long run.
Dailies:
Monday: 9 miles very easy (9:42) with 2 flat strides, 2 hill sprints, and 2 downhill strides. Upperbody weights/core in afternoon. Foam rolling in evening.
Tuesday: 10 miles on the treadmill, including a workout of 6x3 minutes with 2 minute jog plus 6x30 seconds with 2 minute jog. The 3 minute intervals were at 8.3-8.4 mph and the 30 second intervals were at 8.8-9.0 mph. All jogs at 6 mph. Followed with leg strengthwork. Sports massage in evening.
Wednesday: 9 "miles" of pool-running plus PT exercises in the morning. Yoga and foam rolling in evening.
Thursday: 6 miles very easy (10:40) on a very muddy towpath plus PT exercises in the morning; streaming Pilates + foam rolling in evening.
Friday: 12 miles, including a 6400m tempo on the track in 31:46 (8:10/7:57/7:51/7:48), followed by hill sprints and leg strengthwork. Foam rolling at night.
Saturday: 6.5 miles very easy (9:53) plus 4 hill sprints and 6x100m in 27-28 seconds. Upperbody weights/core in afternoon; foam rolling in evening.
Sunday: 18 miles progressive, split as the first 6 miles averaging 10:33, the next 6 miles averaging 9:06 pace, and the next 6 miles averaging 9:01 pace, plus a 1/2 mile jog cooldown
