This week was 43 miles of running, 16 "miles" of pool-running, and 2000 yards of swimming -- training log is here.
This week was bookended by a great workout in great weather and a decent race in somewhat less good weather. I asked my coach afterwards if he thought I should back off of the workout paces some -- I have a bad habit of running my workouts a bit too hard that I'm always trying to resist. And when a race time doesn't quite match up to workouts, it's a warning sign. But my coach seems to think that I'm fine, and I trust his judgement more than mine on these things.
I did play around with my pre-race schedule a bit this week. Traditionally, my coach recommends a mile at 10K pace two days before a race if there's a gap of several days between the previous workout and a race. I like this as well - I feel that I get stale if I don't have something to turn my legs over. The trick is to do something that perks me up but doesn't take anything out of me, and the mile at 10K pace is a good mix of intensity and limited duration.
However, though the mile at 10K pace seems to work well as prep for races of 10K or longer, I don't like it so much for shorter races - it's just too long and not fast enough for the shorter distance. So I tried an 800 at 5K pace this time. Which I ran too fast. Which was a precursor to my going out too fast on Sunday. So either I need to be sure to slow that 800m down to true 5K pace, or experiment with something else.
Monday: In the morning, yoga and 6 "miles" pool-running. Foam rolling at night.
Tuesday: In the morning, 11 miles including a workout of 4x1200 in 4:29, 4:23, 4:21, 4:18. Followed with injury prevention work and 1000 yards recovery swimming. Foam roller at night.
Wednesday: In the morning, 8 miles (9:14) to yoga, yoga, and then another 3 miles (8:47), followed by drills and strides. Foam rolling at night.
Thursday: In the morning, upper body weights/core and 6 "miles" pool-running. Foam rolling at night.
Friday: In the morning, 7 miles, most at very easy pace (9:29) but with a fast 800 (2:59) to get legs turning over. Followed with, drills, strides, and light injury prevention work, plus foam rolling .
Saturday: In the morning, 3 miles very easy (8:48). Foam rolling in the evening.
Sunday: In the morning, 3 mile warm-up, 5K race in 19:27, and then 5 miles of cooldown+cheering. Later did 1000 yards recovery swimming and 4 "miles" of pool-running. Foam rolling in the evening.