The first half of this week was a bit tough. Though the splits from Tuesday's workout aren't bad on paper, it wasn't a great workout. The first reps felt great, but then I started hurting halfway through the workout, and had to work to finish it. Workouts are for training, not straining, but I did the latter on Tuesday. I think this was partially due to residual fatigue from Sunday's race, and partially due to slacking off on my water consumption during the workout.
I was tired on Wednesday as well, and I struggled to fall asleep on Wednesday night. And just felt all around lousy and heavy. Being tired is part of marathon training. But...problems falling asleep, combined with a bloated feeling, are often a warning sign that I've overreached in my training. So I reduced my workload substantially on Thursday - skipping the gym and my evening pool-running double. I also donned a flotation belt for the morning pool-run, to reduce the intensity and make it a true recovery activity.
This seems to have done the trick, as I felt better on Friday (with a much easier workout) and even better yet on the weekend. So yay. But it was a good reminder that I need to be mindful of not pushing stuff too hard. It's a fine line - push hard enough to improve, but not so hard that you can't absorb the training. Harder is not better.
In other news, I signed up for "23andMe" some time ago. (unofficial motto: when you can't justify buying any more running stuff, spend your disposable income here instead!) It's a service where you pay some money, spit into a tube (it requires a LOT of spit), and then ship tube+spit off for analysis. They do some analytic stuff, and send you a report a month listing all sorts of genetic information about you.
Having now purchased (and spat), I'm a bit meh about the whole thing. The report wasn't that interesting, though I guess that's a good thing, since much of the results were confirmation that I didn't carry genes for horrible rare diseases.
Some of the results were pretty funny, though.
Next week, I get to run my first 20+ mile long run since November of last year. Oddly, given my latent sprinting capabilities, I'm looking forward to it.
Monday: yoga and 7 "miles" pool-running; 2 "miles" pool-running and foam rolling at night.
Tuesday: 10 miles, including a track workout of 2x800, 1600, 2x800 (3:03, 2:59, 6:03, 2:57, 2:53), followed by injury prevention work and 1250 yards recovery swimming. Foam rolling at night.
Wednesday: 7.5 miles very easy (8:53) to yoga, then yoga. Later did 3.5 miles very easy (8:41). 2 "miles" pool-running and a sports massage in the afternoon.
Thursday: 8 "miles" pool-running with the belt. Foam rolling at night
Friday: 11 miles, including a track workout of 3200, 1600 in 12:45 (6:29/6:16) and 6:03. followed by injury prevention work and 1250 yards recovery swimming. Foam rolling at night.
Saturday: 10 miles very easy (8:57), plus drills and strides. Upper body weights, 2 "miles" pool-running and foam rolling in the afternoon.
Sunday: 17 miles, including a workout of 4, 3, 2, and 1 miles at marathon pace, with 1 mile easy in between. Splits were:
4 mile in 28:27 (7:08/7:09/7:07/7:03 - average pace 7:07)
3 mile in 21:34 (7:11/7:12/7:11 - average pace 7:11)
2 mile in 14:18 (7:11/7:07 - average pace 7:09)
1 mile in 6:52
Followed with injury prevention work and 750 yards of recovery swimming. Foam rolling in afternoon.