My foot is feeling a lot better and I've now had several weeks of 3 consistent runs per week. Last week the Royal We got up to 16+ miles, including a double run day (2 x 30 minutes) and a long run of 7 miles in 1 hour 10 minutes with no pain. Yes, my training pace is 10 minutes plus, but it's wonderful, breathe the fresh air and enjoy being outside.
To keep some accountability I set some very basic training goals for 2013. Through the race season my plan - per week - is to swim at least 6,500 yards, ride 80 miles, and run 12 miles. I also do core/TRX 2x a week for 20-30 minutes, that suffices for strength training.
Ideally there will be 4-6 weeks that double these numbers, and 2 weeks during our camps that come closer to tripling them. The run target is low since I don't want to reinjure myself and I need to be mobile to chase Junior Awesome around the house.
As written above based on my training paces that's about 9 hours minimum goal training time per week. Doubling a few weeks brings it closer to 16+ and the camps are cycling heavy and log a lot of saddle time.
I started logging all this in the free version of Trainingpeaks if you have time to waste at work. I haven't recorded anything for a few years.