This week was 59 miles of running, 16 "miles" of pool-running and 2000 yards of swimming -- training log is here.
Another race week. My last few days before the USATF Road Mile matched those before the Liberty Mile, but I didn't feel as sharp and fresh going in. I think that could be just the fatigue from travel, but I suspect that it was also the start of some marathon training fatigue.
For my next mile, the Fifth Avenue Mile, I'm going to ease up a bit more so that I'm fresh. I'll also be traveling up to that race the day before, so hopefully that will set me up for a good, fast race.
Monday: Yoga and 8.5 "miles" pool-running in the morning. Foam rolling at night.
Tuesday: 12 miles, including a track workout of 1600, 1200, 2x800, 4x200 in 6:11, 4:31, 2:55, 2:51, 41, 41, 41, 39. (recovery of 4:57 after 1600, 2:53 after the 1200, and 2:44 between the 800s. Full recovery between 200s Followed with light leg strengthwork and 1450 yards recovery swimming. Foam rolling at night.
Wednesday: 4.5 miles very easy (9:12), plus DIY yoga and core. Then another 5.5 miles (8:38) plus four very short hill sprints. Foam rolling at night.
Thursday: Light upper body weights, DIY yoga, and 7.5 "miles" pool-running in the morning. Foam rolling at night.
Friday: In the morning, 3 miles very easy (9:53) plus strides. In the evening, 4.5 mile warm-up and then a mile race in 5:38, followed by a half mile cooldown jog.
Saturday: 7 miles very easy (8:56), followed by upper body weights, core, then another 5 very easy (8:48) plus some drills. Foam rolling at night.
Sunday: 15 miles progressive, split as first 5 miles averaging 8:35 pace, next 5 miles averaging 7:19 pace; last 5 miles averaging 6:48 pace. Then jogged another mile back to my car. Followed with injury prevention work and 550 yards recovery swimming. Foam rolling at night.