Lalala - I'm in Washington, DC, but a business trip brought me pretty darn close to her. That's excellent about your hip! I hope things continue to progress.
As for me, I had to do some juggling this week, as I had a business trip on Wednesday-Friday, meaning that I ran my tempo during a very windy race on Saturday and pushed back my "long run" to this coming Monday (hence the lower mileage).
The tempo went fairly well -- 21:05 for 5K in pretty lousy conditions (sustained wind of 25 MPH, gusts up to 50). Not spectacular, but I'm still pretty early in my comeback, so I'll take it.
My week was 23 miles of “real running” and 65 “miles” pool running. It broke down like this:
Monday: In the morning, "12 miles” of easy pool-running – 2 hours. Did a "mat pilates" class that ended up being more of an abs class at night, followed by "2 miles" – 20 minutes easy pool-running
Tuesday: In the morning, 9 miles of easy land-running outside (8:32 pace), followed by “5 miles” of easy pool-running – 50 minutes.
In the evening, a weights session with a personal trainer, followed by 40 minutes easy pool-running for “4 more miles”.
Wednesday: In the morning, “14 miles” of pool-running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery, and then 30 minutes at aerobic effort. Drag luggage through train stations in afternoon.
Thursday: In the morning, 10 miles easy (8:40 pace) outside on somewhat uneven terrain.
Friday: In the morning, light strengthtraining followed by "7 miles" easy pool-running in hotel pool (70 minutes). Drag luggage through train stations in afternoon.
Saturday: In the morning, a 1 mile warm-up plus a 5K race as a tempo (21:05 for 6:47 pace, in horribly windy conditions). Followed with "10 more miles" in the pool (1:40 hours easy pool-running), and then a yoga class.
Sunday: In the morning, upper body strength-training; "10 miles" of easy pool-running (1:40 hours) in the afternoon.