Training... Mixing it up

For several years I have only run 3 days a week. I am a runner and running is my passion. I have found I am just as fit and competitive as when I ran 6 or 7 days a week. I cross-train the other days by swimming and cycling. This has given me another sport to participate in... triathlons. With this routine I run no junk miles and run between 20 and 30 miles a week. I can extend it to between 30 to 40 when I train for ultras.

I run a hill interval, tempo, and long run each week. The long run is my favorite and it is between 12 and 20 miles. Usually I use the long run to increase my weekly mileage. The tempo run is my yard stick to check progress and fitness (6 to 8 miles). The hill interval is my least favorite (5 to 6 miles). It is the hardest run of the week, but I derive the most benefit from this run. I bound up the steep part and this suffices for speed work.

Over Training

OK I should have slacked this week, but I did not. Hills and a 20 mile bike ride do not leave much left.

Week in review:
12 mile long run Saturday, 23 mile bike ride Sunday, .8 mile swim Monday, 6.2 mile hill workout Tuesday, 20 mile bike ride Wednesday, 6.2 mile tempo run today.

Oops guess I blew it.

Ran my 10K tempo route today and I had nothing. Best I could do was long run pace.

5K Euro cross Saturday will not be a good outing for me. I will swim tomorrow for a easier Friday and to give my legs a break.

We will see what happens Saturday. No predictions just hoping to average under a 7 minute mile.

My daughter will be running. It is our first race together, so it should be a good day any way it turns out.