A bit better than last week. My speed (intervals) is coming back before my stamina (tempo), which is normal for me, and probably amplified by the fact that my few weeks of playing around included hills (so speed) and mile races but nothing tempo-ish.
Not a complaint, just an observation. While it's not fun being out of shape, it is fun getting back into shape. And I've found that for myself it's important to take that one step back in order to take multiple steps forward.
Dailies
Monday: Yoga and 8.5 "miles" of pool-running. Foam rolling at night.
Tuesday: 11.5 miles, including a track workout of 1600, 1200, 3x800, 2x200 in 6:10, 4:31, 2:59, 2:58, 2:52, 40, and 39. Followed with injury prevention and leg strength work, and then 1000 yards of recovery swimming. Foam rolling at night.
Wednesday: 8 miles very easy to yoga (9:20), yoga, and then 4 miles very easy (9:13), plus drills and strides. Foam rolling at night.
Thursday: Upper body weights/core and 8.5 "miles" of pool-running. Foam rolling at night.
Friday: 11h miles, including a 4 mile tempo in 26:26 (6:47/6:34/6:35/6:30). Followed with injury prevention and leg strength work, and then 1000 yards of recovery swimming. Foam rolling at night.
Saturday: 10 miles very easy (9:24), followed by upper body weights/core, DIY yoga, and foam rolling.
Sunday: 13.5 miles progressive, split as the first 4 miles averaging 8:59, next 4 miles averaging 7:49, and the last 5 miles averaging 7:04 (plus a half-mile cooldown). [meant to do 12 progressive, but did the math wrong - running math is hard.] Followed with injury prevention and leg strength work, and then 1000 yards of recovery swimming. Foam rolling at night.
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