This week was 65 miles of running, 1000 yards of swimming and 21 "miles" of pool-running -- training log is here.
This was a rebuilding week after taking last week down due to PRP shots. I was pretty happy with most of it; the only exception being Friday's crash-and-burn, which was mostly due to me starting the workout too aggressively, rather than easing into it.
The ankle doesn't feel any better than it did before PRP, but that's normal. PRP generally takes around 2.5 weeks to kick in. In the meantime, wearing ankle sleeves for stability seems to help a lot.
Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Tuesday: 12 miles, including a track workout of 1600, 4x800, 2x200. Splits were 6:34, 3:10, 3:08, 3:08, 3:04, 41, and 41. 5:17 recovery after the 1600; ~2:50 recovery after the 800s; full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Wednesday: 12 miles very easy (9:23) with drills and 6 hill strides, followed with streaming yoga. 3 "miles" pool-running mid-day. Foam rolling at night.
Thursday: 5 "miles" of pool-running and upper body weights/core in the morning; foam rolling at night.
Friday: 12 miles, including an attempted tempo workout of 2x2 miles at 10 mile race effort with 3 minutes recovery that became 2 miles, 1 mile in 6:36/6:40 and 6:46. Took full recovery and then added in 6x90 seconds at tempo effort with 30 seconds recovery plus 10x30 seconds hard with 60 seconds recovery. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 12 miles very easy (9:07), plus 6 steep hill sprints and drills and streaming yoga. 3 "miles" pool-running and foam rolling in afternoon.
Sunday: 16 miles, structured as the first 5 miles averaging 9:35 pace, the next 5 averaging 7:56, the next 5 averaging 6:59, and then a mile cooldown. Followed with leg strengthwork and streaming yoga. Doubled back with 5 "miles" pool-running and foam rolling in afternoon.