This week was 52 miles of running, 1000 yards of swimming and 15 "miles" of pool-running -- training log is here.
The first part of this week was focused on recovery. And also test driving my new treadmill (this time a purchase, not a rental), which I named "Fluffy." (Because Fluffy is an absolutely ridiculous name for a treadmill). It was delivered on Thursday, and thus Friday morning's runs were dedicated to getting to know Fluffy.
I waited until Saturday to do my next workout after the half. Even so, my legs were still tired. It usually takes me about 10 days to fully recover from a half, so this was not surprising. I was pretty happy with the workout given how my legs felt - I'm continuing to progress (though you always wish it was faster).
I usually do my tempos on the roads, both because I find it mentally easier and because it's less stress on my ankles. But I decided to do this one on the track so that I could see how my splits on a measured track compared to my footpod splits on the road.
As it turned out, they were pretty much a match. Of course, they were never going to be exact, due to the fatigue on my legs, the few seconds difference between a 3200 and a 2 mile interval, and just day to day variations. But close enough to confirm that I was getting an accurate read on my fitness from those road workouts. So yay.
Monday: 5 "miles" pool-running in the morning; streaming yoga and foam rolling at night.
Tuesday: 8 miles very easy (9:10) plus drills, upper body weights/core. Foam rolling at night.
Wednesday: 10 miles very easy (9:19) plus drills, followed by streaming yoga. Foam rolling at night.
Thursday: 5 "miles" of pool-running and upper body weights/core in the morning. Foam rolling at night.
Friday: 5 miles easy on treadmill (9:14); streaming yoga, and 6 miles on treadmill (8:59). Foam rolling at night.
Saturday: 11 miles, including a track workout of 2x3200m, 2x200m. Splits were 13:05 (6:34/6:31); 12:58 (6:32/6:26); 43, and 42. 6 minutes recovery after the 3200ms (a bit long, but I needed to retie my shoes after each); full recovery for the 200s.
Sunday: 12 miles very easy (9:01) and streaming yoga in the morning; 5 "miles" pool-running and foam rolling in afternoon.