This week was 50 miles of running, 500 yards of swimming and 18 "miles" of pool-running -- training log is here.
Two transitional workouts this week - Iwo Jima hills on Wednesday (dodging around the construction of the finish line area), and then a hybrid hill/tempo workout on Saturday, where I ran hills and then ran tempo miles trying to retain the running gait forced by the hills while running on the flat. Both felt good.
I also did two 10 mile run-commutes this week to my office, with a 10 pound backpack. It was a real challenge running downhill on wet leaves in the dark with a heavy backpack, but the views and convenience were worth it, and I was surprised how great it felt to run without the backpack on other days.
Dailies:
Monday: 9 "miles" pool-running. Foam rolling at night.
Tuesday: 10 mile (10:24) run-commute to office with back pack. Foam rolling in evening.
Wednesday: 10 miles, including 9 Iwo Jima hills (2:00 up a 2% incline, 1:30 jog, 40 second stride, 90 second jog) (meant to do 8, but mis-counted). Followed with leg strengthwork. Foam rolling in evening.
Thursday: 9 "miles" pool-running and streaming yoga. Foam rolling in evening
Friday: Upper body weights/core and 10 mile (10:18) run-commute. Foam rolling at night
Saturday: 11 miles, with a hybrid workout of 3x10 second hill sprints, 2x1600m at tempo effort, 6x30 second hills (cycling twice through easy/moderate/hard), and then another 2x1600m at tempo effort. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Sunday: 5 miles jog to Marine Corps Marathon finish line (10:03), followed by cheering and then DIY yoga. Then 4 mile jog home (10:01). Foam rolling at night.
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