Your Week in Training Jan 9 - 15

Day	miles	type
Mon	03	easy	35°F First real snow of the season.
Tue	06	speed	52°F 2.5 w/up, 2 x 500m [hard] on 10% grade hill, 2.5 c/dn.
Wed	06	easy	35°F
Thu	--
Fri	--
Sat	03	easy	34°F Downtown Houston to Shepherd Dr Via Allen Pky with Michele.
Sun	26.2	race	39-59°F Houston Marathon* 3:14:31. Beat Dubbya by more than 30 min.
Week	44
YTD	98

* A brilliant morning for a race in Houston. Tim & Wendy did exceptionally well as did Michele in the half. Joel also met his goals (I think). I ran for several miles with Joanie Benoit Samuelson [she was doing the half]. Very cool. Turns out Michele did the same thing. Wendy Michele and I were apparently within a minute of each other during the first ten miles and we didn't know it -- dope slap. The mighty Oz was a great host during the Olympic Trials and the entire weekend. Joel and his son Matthew are true gems. A fine weekend indeed!

Sounds like a great weekend Kevin and a great race to boot!

I'm slowly but surely getting back into the swing of things.

Mon-5 with 1 mile @ tempoish pace (7:30)
Tues-4 @ 9:27 with my boss
Wed-6 progression; 8:49 down to 8:13 on the mill
Thur-5 @ 9:13
Fri-off
Sat-off
Sun-10.2 @ 8:09 (probably a tad faster than it should have been)

Week-30.2 YTD-52.2

Mon 5
Tue 10 with 5@1/2 marathon pace -- ugh -- but nailed it
Wed 13
Thu off
Fri 11 - was supposed to be 12. Not sure how I missed that. In the snow. New Gortex shoes. Major blisters. Big mistake.
Sat 8 - with 10 strides
Sun - 20

I'll have to share my Joannie pictures/

Week 3 of Boston marathon training

Should have stuck to the treadmill today. Went out to do a hilly route this afternoon and slipped on the snow/ice and fell forward, banging and cutting my knee. I've been icing all afternoon, hopefully it's just a bruise. I probably have to take an unscheduled day off Monday.

Mon - 7 miles easy
Tue - 8.5 miles with 20x20 seconds strides
Wed - 8 miles easy
Thu - 7 miles with hill repeats (on the TM) - very tough run, didn't go great
Fri - Rest
Sat - 16 miles
Sun - 7 miles, hilly route --> fell and banged my knee

Week - 53.9 miles
YTD - 113.4 miles

M - 1hr bike on trainer
T - 10min elliptical + 25min run + gym
W - 1hr bike on trainer
Th - rest
F - 1hr bike
S - 10min elliptical + 35min run + core
S - 22min run + gym, 1hr bike in the afternoon

Hey, three runs and my knee is still talking to me. Good news.

M- 3mi elliptical w/ 45min strength
Tu-3X1600 outside 50F (6:21,6:21,6:22) 5.5 mi total
W-off
Th-6 mi MP treadmill @7:21 ave pace w/ 1mi cool down=7 total mi
Fr- 4mi recovery treadmill
Sa- 7.03 mi @ 8:04 pace (Ohio hills)
Su-12.22mi easy (Ohio hills)

39mi week 85 YTD

M - 6 miles total Ladder Speedwork - 1200, 800, 2 x 400 7 min down to 6:30 pace
T - 5 easy miles
W - 5 easy miles with striders
Th - Travel to Cleveland and back, no running
F - 4.1 easy miles
S - 3 miles with Kevin to Water Stop for Trials
S - 13.1 miles in 1:37:49 for 5th in AG Fastest Half in many, many years.

Total for the week: 35.1 miles

Boston Training begins in 1 wk!

Monday; 4 elliptical, 36 cycling - moderate effort
Tuesday: 7 elliptical with 6 at hard tempo effort
Wed: 20 elliptical moderate, 45 spin class hard, 35 elliptical medium-hard
Thursday: 4 elliptical, 6 elliptical easy effort
Friday: 14 elliptical, GA effort
Saturday: nada - had a speaking engagement and then traveled to Atlanta
Sunday: 3 hours elliptical - machine claimed 23.52 miles but I don't know how that translates to actual running.

Week: 0 miles.

Week 3 OKC marathon training

M 5
T 6
W 5.5
R 0
F 4
Sat 14
Sun 6

40.5 week
83.5 year

Trying to sort of follow Pfitz but really cutting back on the speed work because my knee is still not 100%. Trying to at least do the long runs and the total mileage (which I know isn't really following the plan but what good is a plan if I wind up injured?)

Zero.

...so, the question is, will I give myself enough recovery this time around, or will I continue to make the same mistake, because I'm so anxious to get back at it? Gaining weight while recovering post-marathon doesn't help either.

John Kilpatrick wrote:Monday; 4 elliptical, 36 cycling - moderate effort
Tuesday: 7 elliptical with 6 at hard tempo effort
Wed: 20 elliptical moderate, 45 spin class hard, 35 elliptical medium-hard
Thursday: 4 elliptical, 6 elliptical easy effort
Friday: 14 elliptical, GA effort
Saturday: nada - had a speaking engagement and then traveled to Atlanta
Sunday: 3 hours elliptical - machine claimed 23.52 miles but I don't know how that translates to actual running.

Week: 0 miles.

And by 0, John means ~66 on the elliptical and ~51 on the bike.
Don't short-change the training you're doing, bud.

Houston Half this week.
Next up is Lovin' the hills 15 miler 2/11/2012
Land between the lakes 60k 3/10/2012
Boston Marathon 4/16/2012

Mon: 5 miles
Tue: 7 w/ 2 @ HMP
Wed: 5 miles
Thu: 4 miles
Fri: Off
Sat: 2 miles
Sun: 13.1 Houston Half 1:23:08

36 miles