Another mixed up week. Since I raced last Saturday night and thus spent Sunday in the pool/yoga studio, Monday became a modified long run day. Since I'm not racing anything longer than 5K for the next few months and had another race on Wednesday, I kept my Monday "long run" to 9 miles.
Wednesday night was my second try at the mile double - this time with much less time in between the two. And the second mile went just about as one would expect. But I'm still happy I tried it. You never know whether you can pull stuff off like that unless you try.
Additionally, I feel like my fitness has been coming back quickly - Saturday's hill workout went surprisingly well. Of course, some of that may have been that that hill repeats that last less than 2 minutes just don't seem that intimidating after racing repeat miles. But I think there is something to "racing yourself into fitness," and that mile races are probably very good for that, due to the intensity, short duration, and relatively quick recovery.
One more week of what-the-hecking, with just hills and medium distance aerobic long runs, and then I'll be back on the track.
Monday: 9 miles aerobic (8:10), plus drills and strides. Foam rolling at night.
Tuesday: Upper body strengthwork and core and then 8 "miles" pool-running. Foam rolling in afternoon..
Wednesday: In the morning, 3 mile shakeout (9:22). In the afternoon, some DIY yoga and another 3 mile warm-up, and then a pair of mile races in 5:44 and 5:57, with one mile very easy in between. 9 miles total for the day.
Thursday: In the morning, 9 "miles" of pool-running. Massage in the afternoon.
Friday: 8.5 miles very easy (9:09) plus drills and strides, and then upper body strengthwork and core. Foam rolling in the afternoon.
Saturday: 12.5 miles, including 8 hill repeats (each repeat is ~550m up, then ~200m jog, ~200m stride, and ~150m jog down to base of hill). Followed with injury prevention and lower body strengthwork, and 1000 yards recovery swimming, plus foam rolling.
Sunday: 12 miles very easy (8:55), followed by DIY yoga and foam rolling.