My coach uncoached me into a recovery week. I only had 3 runs all week. 2 recovery runs and a long run. I did not concern myself with pace or anything just get some miles in.
I did however put the bike vs run VO2 max theory to test. If 4 running intervals are a bear for me then 4 biking intervals shouldnt be as hard. On the trainer I performed 10 min warm-up, 4 min on/off in a gear high enough that I was working at a perceived exhaustion of 7/8 out of 10, then 10 min cool down. I had little to no cardiovascular limit but my legs sure limited performance. I felt the increase in leg work. I did however also get a good swim in. I went 15 laps with gloves then 5 with out. Saturday I played in a softball tournament that we qualified for a "world" tournament. For sundays run I was quite sore but I wanted to get the miles in anyway. 7 miles in the wind. I think it was about an hour and 10-12 min of so. Slow, get em in.
Today I wanted to get a longer swim in then I have in a while. 25 laps or 1250 meters. Total 32:41. Here are my splits for every 250 meters or 5 laps. 6:12, 6:37, 6:38, 6:51, and 6:19. Rough average of 6:29. Id like under 6 for vegas and silverman. Back to speed this week.
"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge."
- Dave Bedford, English distance runner who occasionally put in 200 miles a week in training