This week was 28 miles of running, 28 "miles" of pool-running and 2000 yards of swimming -- training log is here.
This was an off week, as I rebooted after the Garry Bjorklund Half.
My post-marathon breaks have a distinct pattern - 5-10 days of no running, then a return to running, but with a focus on hills and fartlek-type stuff, and avoidance of the track and racing for a few weeks.
I'm doing something similar here, but abbreviating slightly, since my last race was a half-marathon. I took 5 days off of running, with a focus on yoga and social pool-running. Then I shifted back to easy running, plus a "fun" workout of short hill repeats.
I like the short hill repeats as a transition workout. The fast running is relatively brief, and the recoveries long, so the workout is pretty easy - it's more about encouraging good running form and power than building or maintaining fitness. It works well for ensuring that I don't regress into shuffling habits, while still allowing me to recover and refresh.
The next weeks are going to be much of the same - just hills and fartleks. It's a nice physical change, and also a mental break.
Monday: 8 "miles" pool-running in the morning, followed by a sports massage.
Tuesday: Yoga, 2 "miles" pool-running and 1500 yards of swimming. Foam rolling at night.
Wednesday: Yoga and 9 "miles" pool-running. Foam rolling at night.
Thursday: Upper body weights, core, and 9 "miles" of pool-running. Foam rolling at night.
Friday: 8 miles very easy (9:05) followed by some running drills. Foam rolling at night.
Saturday: 10 miles, including 8 short hill strides- 60-70 seconds up, and then ~2:30 jogging recovery down to the bottom. Follow with injury prevention work and 500 yards recovery swimming. Foam rolling at night.
Sunday: 10 miles easy (8:59), drills, strides, and upper body weights/core. Foam rolling at night.