Training last week wasn't exactly stellar. I got the big hitting items in - a tempo run, a long run, etc. - but several failings on my part led to a couple of missed sessions:
First, I got the stomach flu Monday night. I thought maybe I could still wake up and do my tempo run Tuesday morning, but then I took my temperature and found myself with a 102F fever. Turns out that the most strenuous thing I could do was walk to the grocery store for rice cakes and coconut water. And even that ended with me laying down on the sidewalk part of the way home.
Then, almost all better, I was out for an early morning run and wiped out in the pitch black. Fell so hard that I didn't even realize I was falling until I was on the ground. Nicely bruised up knees, a massive hematoma on one, and scrapes all over...and I still had 2.5 miles of running to finish the workout. My knees didn't feel quite right for a few days, and man, did it burn to jump into chlorinated water.
At least this week has to be better.
Tuesday: An epic 4 block round-trip walk to the grocery store for rehydration supplies. I had to take a 5 minute break on the way back. Not joking.
Wednesday: A 6.8 mile tempo run at lunchtime – with the 30 minute tempo section at 8:32/mile pace. About the best that can be expected less than 24 hours after the stomach flu. 25 minutes of strength training in the evening.
Thursday: 5.05 miles of running speedwork early in the morning – so early that I tripped and bruised/cut up both my knees pretty badly.
And yes, of course I finished the workout.
4100 yards of swimming with DCRP masters in the evening. Light on the kicking, but it helped the bruise de-swell by the end of the workout.
Friday: An hour of easy spinning on the bike trainer in the morning.
Saturday: An 11.3 mile run in the morning. Rachel and I did 7 miles easy, then build up to “race pace” with the last 3 miles in the 8s.
A 2-ish hour hike around great falls in the afternoon, where I banged both my knees on rocks multiple times. Genius.
Sunday: 7 or so miles of walking around to cheer for marathon runners. Deferred the planned bike workout to early Monday morning.