This week was 61 miles of running, 500 yards of swimming and 15 "miles" of pool-running -- training log is here.
I mixed stuff up a bit this week - doing my long run on Tuesday so that I could race on Saturday. This worked since I hadn't done a long run last weekend.
As for the 5K race - I was happy with it. I don't have an exact read on my fitness, but it seems to be in the ballpark of what I thought it was. And I got my rust buster out of the way, so yay.
I was planning on racing a half-marathon in Florida in December, but am likely going to switch to a local half marathon this coming weekend. The course will not be as fast, but I'm not in PR shape anyway, so what do I care? And given the current state of affairs, it just seems like a better idea to stay local if I can.
Dailies
Monday: Upper body weights/core and 12.5 miles easy (8:58) plus drills and two hill strides Foam rolling at night.
Tuesday: 17 miles, including a marathon pace workout of 2x5 miles at marathon effort with 1 mile float. Splits were:
34:25 (6:54/6:55/6:58/6:48/6:50 - average pace 6:53) and 34:28 (6:52/6:54/7:00/6:54/6:48 - average pace 6:54) with 1 mile float in between in 7:42. Followed with 500 yards recovery swimming. Foam rolling at night.
Wednesday: Core, 50 minutes pool-running, and streaming yoga foam rolling at night.
Thursday: 8.5 miles very easy (9:05), streaming yoga, 2 miles very easy (8:59) plus drills and two hill strides. Forgot to foam roll.
Friday: 5 miles, including a quick sharpening fartlek of 3:00 at half-marathon effort, 4x30 seconds at 5K effort, and 4x10 seconds at mile effort, followed by 5 "miles" pool-running. Foam rolling at night.
Saturday: In the morning - 3 mile shake out (9:39); in the afternoon, 4 mile warm-up and then 5K-ish race in 19:46 (6:17/6:16/6:10 and 1:03 for last .17). Followed with 5.5 miles easy (8:50). Foam rolling at night.
Sunday: Streaming yoga in the morning. 5 "miles" pool-running and foam rolling in afternoon.
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