This week was 46 miles of running, 13 "miles" of pool-running, and 2000 yards of swimming -- training log is here.
Quick place holder for the past week of training. Last weekend was tightly scheduled: race->concert->afterparty on Saturday, and then run->visit by the "in-laws" (quotes because we're not married)->work. Fit the race report in there somewhere, but didn't get around to the weekly until now.
This week was similar to last week - workout on Tuesday, 5K on Saturday. Since the 5K was on Saturday, I just kept stuff easy between the two hard days. I did wear more clothes for the 5K, and I thought it was the better choice.
Next week is my goal half. I'm targeting the NYC half, but I may reroute to Shamrock (held on the same day in Virginia Beach) depending on how the weather forecast plays out. I don't need to make a final decision until Friday.
Monday: In the morning, yoga and 6 "miles" pool-running. Foam rolling at night.
Tuesday: In the morning, 10.5 miles including a workout of 6x800 in 3:03, 3:00, 2:57, 2:55, 2:54, 2:51. Followed with injury prevention work and 1000 yards recovery swimming. Foam roller at night.
Wednesday: In the morning, 9.5 miles (9:18), followed by drills and strides and upper body weights/core. Sports massage at night.
Thursday: In the morning, 7 "miles" pool-running. Foam rolling at night.
Friday: In the morning, 5 miles very easy (8:40) Followed with foam rolling .
Saturday: In the morning, 3 miles warm-up, 5K race in 19:52, and then 3 mile cool-down, followed by 1000 yards recovery swimming and foam rolling.
Sunday: 12 miles very easy (8:43) followed by injury prevention work+upper body and core, plus foam rolling.