This week was 66 miles of running, 9 "miles" of pool-running, and 1500 yards of swimming -- training log is here.
Nothing exciting, just a continued return to normal training with two track workouts and a progressive long run. My paces are not far from where they were at the end of my Chicago training cycle (of course, the weather is cooler now, so not an apples to apples comparison), and I feel like I'm in good shape. In particular, Sunday's long run was not a jog, but it wasn't a huge reach either- 16 miles felt totally doable, and 6 miles at marathon effort was more mentally hard then physically hard.
9 weeks until Houston.
Dailies:
Monday: 9 "miles" pool-running. Foam rolling in evening.
Tuesday: 10 miles, including a track workout of 4x1200, 400 in 5:22, 5:15 5:06, 5:01,1:34 (recoveries of 3:08-3:32 after the 1200s). Followed with leg strengthwork and 500 yards of recovery swimming.
Wednesday: Upper body weights/core and 11 miles very easy (9:22) including some grass running and drills. Foam rolling in evening.
Thursday: 7 miles trail running (10:32). Streaming pilates and foam rolling in evening.
Friday: 10 miles, including a 6400m tempo on the track in 28:05 (7:08/7:05/6:59/6:53) plus 2x200m in 48 seconds each (full recovery). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night.
Saturday: 11 miles very easy (9:32) and streaming pilates. Foam rolling in evening.
Sunday: 16 miles progressive, split as the first 5 miles averaging 9:30, the next 5 miles averaging 8:03, and then the next 6 miles averaging 7:30 pace. Followed with injury prevention work and 500 yards recovery swimming.
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