This week was 38 miles of running, 15 "miles" of pool-running, and 1500 yards of swimming.
After a few more easy days, I eased back into faster running with a small workout on Friday and a mild progression run on Sunday. Nothing huge, just getting my feet wet (figuratively). I've definitely lost a slight bit of fitness from my two easy weeks (not surprising) but not too much.
Of course, it is also considerably cooler (and faster) weather than I was training in just a few weeks ago, so that could also be why the end of the week went so well.
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Monday: 9 "miles" pool-running in the morning; yoga in afternoon; foam rolling at night.
Tuesday: 7 miles very easy on towpath (10:15) plus PT exercises in the morning
Wednesday: 5 miles on the track plus running drills and 450 yards swimming in the morning; upperbody weights/core and foam rolling in the evening.
Thursday: 4 miles very easy on trails (12:06) and PT exercises in the morning; yoga and foam rolling in the afternoon.
Friday: In the morning, 8 miles on the track, including a workout of 3200, 1600, 2x200, 2x100 in 14:41 (7:25/7:16), 7:09, 51, 51, 23, and 23; recoveries of 5:1x-5:3x after the 3200 and 1600 and full recovery for everything else. Lower body strengthwork and foam rolling later.
Saturday: 6 "miles" pool-running in the morning; 1050 yards of swimming in the afternoon; foam rolling at night.
Sunday: 14 miles progressive, split as the first 5 miles averaging 10:02 pace, the next 5 miles averaging 9:09 pace, and the last 4 miles averaging 8:38 pace. Followed with leg strengthwork. Foam rolling at night.
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