​I adjusted my schedule to replace the swim workout with a 40-minute bike workout.  I kept it easy for the first 6 miles and then I pushed the pace for the next 5 miles keeping the power output near 2.3 watts per kilogram.
 
I turned Tuesday into a tempo run.  I was scheduled for 7 miles but didn’t have the time to make it a conversational pace.  I had a blast on this run and kept my heart rate down.  It stayed lower than some of my recovery runs over the past few weeks.  I pushed the pace slightly but kept it under control with the intent to stay between 9:00 and 9:30 pace.  The few miles I exceeded 9:00 miles were due to downhill toward the end of the mile and running at a comfortable pace.  My mile splits were: 9:51, 9:07, 9:29, 9:06, 8:58, 8:43, 9:18. 
 
Wednesday was hills.  I was scheduled to run for 50 minutes and I found a nice little climb of about 45 feet in about .15 of a mile.  I stayed pretty steady for the first few and then it got really tough during the last 3.  I fell apart on the last climb and walked a bit before heading back to the vehicle.  Overall though I was happy with the efforts.
 
Bike ride on Thursday morning before making a 7-hour road trip to Alabama.  I didn’t make this anything too strenuous.  
 
Friday was a welcomed rest day and then into Saturday morning was my long run scheduled for 16-18 miles.  I felt good at the start running pretty much a flat route.  At 7.5 miles in I was holding steady at about a 9:40 pace and then I felt a slight pop which kind of freaked me out.  I came to a walk for the next 1/2 mile or so.  No issues so I picked up a run heading back.  I was definitely slowed things down and after the walk it made it much harder to get going and maintain any sort of pace and I had quite a few miles in the mid-11’s. I told myself if I got back to the vehicle in 2:48 or less I would do another mile.  I didn’t make it.  I got back at 2:49. I was also out of fluids and gels so I decided not to continue on.
 
My plan on Sunday was to get up and run before we made the drive home, but it changed.  Since my Son had to leave his house at 7:00 AM, I decided I would run once I got home.  Well needless to say after a 7-hours in the car I had no desire to run.  So I skipped it.  Ugh.

​This week was not what it should have been.  I need the recovery week but now that it is over I don’t feel all that recovered.
 
Monday, I skipped my swim workout as the weather wasn’t that great and I had no desire to drive to the gym so I just skipped it altogether.
 
Tuesday, I headed out for an easy 42 minute run.  Again, supposed to be a recovery week and ran at a 10:00 pace.  This was a bit faster than it should have been.
 
Wednesday was another recovery run, this one was a bit slower where I should have been yesterday.  The bad thing about Wednesday, I had a ultrasound done and confirmed that I have an 1.4 cm umbilical hernia. Now I wait until I get an appointment with general surgery.  I think I am just going to have the procedure done as soon as possible.
 
Thursday was a much slower bike ride than I have been doing over the past several weeks and made it a much better recovery day with no major surges or sprints.
 
Friday was a complete day off and it was much needed.
 
Saturday, I had a terrible night’s sleep and I ended up starting much later than my normal run and did this run on the TM.  I always have a little bit more swelling and pain when I run on the treadmill verses outside, but 10 miles complete varying the incline throughout taking it to an incline of 10 twice for a 1/4 mile each time.
 
And finally finishing the week off with a 25 minute run, which was optional on the schedule.  I figured since I skipped Monday’s workout I didn’t want to skip a second workout for the week.
 
Next week, I adjusted the schedule slightly to include a bike in place of the swim workout.  I am already considering shortening the long run on Saturday since I will be at my son’s house for the weekend.  Not sure how I am going to get the two long runs in since it isn’t the safest place to run.
 
All in all, a good week of running with 20 miles on the schedule.