This week was 44 miles of running, 8 "miles" of pool-running and 1000 yards of swimming -- training log is here.
Another placeholder for a transition week between the Cherry Blossom 10 Miler (which ended up being short, so my PR there is null) and the B.A.A. 5K. I worked pretty hard at recovery between the two races - minimal running, a massage, plenty of sleep and water, and a mini workout on Thursday to perk up the legs.
It worked pretty well - I wasn't totally fresh, but probably about as good as I could be for the quick turnaround.
Next week we return to normal training.
Monday: 8 "miles" pool-running in the morning. Massage in afternoon.
Tuesday: 3 miles very easy (9:11), yoga, then 5 miles very easy (8:50). Foam rolling at night.
Wednesday: 7 miles very easy (8:57) plus drills and 2 hill sprints. Then light upper body weights/core and DIY yoga. Foam rolling at night.
Thursday: 7 miles, including a short workout of 4x400m at 10K effort with 100m float, 300m float, then 2x200m at 5K effort with 200m float. Splits were 1:23 (whoops), 1:33, 1:31, 1:31, 44, and 43. Floats at around 8:00 pace. Followed with DIY yoga. Foam rolling at night.
Friday: Off. Nothing but travel and some DIY yoga.
Saturday: 3.5 warm-up, 5K race in 18:53 (6:15/6:04 and then 6:35 for last 1.11- 5:55 pace), 3.5 mile cool-down. Then walked a ton around Boston and Cambridge, before traveling home. Foam rolling at night.
Sunday: 12 miles very easy (8:36) plus drills, two gentle strides, and 1000 yards recovery swimming. Foam rolling at night.