He also suggested turning some of what I had planned to be mid-week longer runs (i.e 10+ miles) into brick workouts (which is a ride followed by a run). This still allows me to run on tired legs (since it's post ride) and put in time on my feet (just not all running miles and less impact). This keeps my endurance up while still cutting back on my running miles, and prepares me for the half-ironman in June. He also suggested cutting my speed work back to only once per week, as opposed to twice per week and capping my long runs at 14 miles per now, as the pain seems to kick in after that point. I think my mistake post injury has been increasing both my speed AND mileage all at once so quickly post injury. In hindsight, that was a recipe for disaster.
I was able to run a lot more this week than I thought, albeit they were shorter runs but they were all pain free. I also enjoyed mixing in the cross training a lot more, as I feel it works out the kinks from running and also gives me a break mentally.
Monday: (AM) Easy Run - 8.26 miles/8:12 pace; (Lunch): 2,450 yd swim
Tuesday: (AM) Run Group, 8.38 miles. 3.51 miles of this workout was a progressive tempo run in 26:03/7:26 avg pace. I wasn't feeling it this morning, so had to back off some. I need to keep my Monday runs shorter in the future to allow my legs to be better rested for speed work on Tuesday. (Lunch): McMillan Core Workout followed by pushups, planks, squats and lunges
Wednesday: (AM): Brick Workout: 45 minute interval workout on bike trainer, followed by a 3 mile run @8:09 pace. Treated the ride more as a recovery ride; didn't push the intervals too hard, just kept it steady.
(Lunch): 2,250 yd swim
Thursday: (AM) 6.8 miles easy @7:46 pace. Felt great today. (PM): 50 min Bob Harper 'Totally Ripped Core' Workout.
Friday: I was off of work today so headed to Brushy Creek to do my long run. It was in the upper 80's and really humid. Blech. The first few miles were a struggle, and I was certain I was going to have to cut it way short. I think my body was just trying to get used to the weather, and I started to feel better after a few miles. Ended up with 14 miles @8:05 pace. Followed up my run with a 2,400 yd swim.
Saturday: I had planned to join an organized ride in Bastrop, but registration was $45 and coupled with gas to get out there (over an hour each way), I decided to save money and stay in town for a brick workout. I did a 55 minute interval workout on my bike trainer, followed by a 5.71 mile run @7:59 pace. Felt really strong running off the bike. Finished with a 30 min core workout.
Sunday: My friend Rain invited me to check out a Fusion Boot Camp workout in downtown Austin that started at 10 am. I got up early and ran 4 miles easy recovery before the Boot Camp, then we headed downtown. I really enjoyed the Boot Camp!! We did a lot of great (tough!) core moves, and I worked muscles I didn't know existed so I am certain I will be sore tomorrow. After recovering from Boot Camp, I finished off the week with a 2,800 yd this afternoon.
Total Running Miles: 50.21
Total Swimming Yards: 4 swims/9,900 yds
Total Bike Trainer Time: 2 rides/1 hr 40 min
Total Core Workouts: 4 (includes boot camp)
Onward and upward.