The re-training after the three weeks of "whatever I feel like" continued last week, and things are going along OK. I am getting fatigued quickly at threshold-level efforts, which is to be expected after the break, and after an entire summer of targeting ironman pace. The speed, it will come back.
In an effort to force myself out of slow, easy running, I had planned to race a flat 10k on Sunday; however, the federal government shutdown altered the course and the distance was changed to a 5k. I said "no thanks" and signed up for another local 8k. The effect was still the same - having it on the calendar gave me some more motivation during speed workouts, and the race itself was a good opportunity to look at my standalone road racing speed.
And how was it? Not quite as fast as I wanted it to be, but not terrible. I'll take it for now.
Tuesday: In the morning, a 6.62 mile run, with a 20 minute tempo effort section and 5 hill repeats. In the evening, 4100 yards of swimming with DCRP Masters. 12 miles of bike commuting to make it a three-sport day.
Wednesday: 40 minutes of strength training in the morning. A 5.8 mile fartlek run (6x(4 minutes threshold-1 minute easy) at lunch time, and 10 miles of bike commuting.
Thursday: A 90 minute tempo workout on the bike trainer (30 minutes easy-30 minutes tempo, or 163W-30 minutes easy) in the morning. 4000 yards of swimming with DCRP Masters in the evening.
Friday: 35 minutes of strength training in the morning, easy on the legs in anticipation of an 8k race over the weekend. At lunchtime, a 5 mile run with some race pace efforts…and a lot of rain.
Allow me to illustrate how I left for a run with plain overcast skies and no precipitation, and came back to the office drenched.
Saturday: A 2 mile shakeout run and 2100 yards of swimming in the afternoon.
Sunday: 7 miles, including an 8k race in 40:30. Goal was sub-8 pace, hit 8:08 pace. Good enough for only two weeks back at it.