This week was 55 miles of running, 1000 yards of swimming and 18 "miles" of pool-running -- training log is here.
Summer began to arrive in DC this week, and I didn't handle it particularly well. On Tuesday, I had to modify a track workout by extending the recoveries when my asthma flared. Friday's tempo went well, but then I had to really pull back on the paces of Sunday's long run to keep it in the right effort level.
It honestly wasn't that hot - Sunday's long run ended in the lower 70s. I suspect that I'm just not acclimated yet, and it's going to take another week or two to get there.
Monday: 9 "miles" of pool-running. Foam rolling at night.
Tuesday: 10 miles, including a track workout of 6x800 in 3:16, 3:15, 3:17 with 2:30 recovery between each, followed by 5:00 recovery and then 3:13, 3:13, 3:14 with over 3 minutes recovery between each. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Wednesday: Streaming yoga and 10 miles very easy (9:30) plus drills. Massage at night.
Thursday: 9 "miles" of pool-running and upper body weights/core. Foam rolling at night.
Friday: 10 miles, including a 6400m tempo in 27:47 (7:01/6:59/6:58/6:49), followed by 4x200 in 48 seconds each with full recovery. Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 10.5 miles (9:18), followed by drills and strides and streaming yoga. Foam rolling at night.
Sunday: 14 miles progressive, split as first 4 miles averaging 9:31, next 6 miles averaging 8:21 pace, and final 4 miles averaging 7:56. Followed with injury prevention work and 500 yards recovery swimming. Foam rolling in the afternoon.
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