Your Week in Training Jan 23 - 29

Day	miles	type
Mon	05	easy	40°F
Tue	08	speed	55°F 2.5 w/up, 4 x 500m on 10% grade hill, 2.5 c/dn.
Wed	10	easy	48°F
Thu	08	easy	42°F
Fri	--
Sat	10	easy	46°F
Sun	16	trail	42°F *
Week	57
YTD	184

* MOTOACTV fully charged. Ran for 2:21 with music full up. [No heart rate monitor, no bluetooth devices, all screens off.] Ended with 70% of charge still remaining. Sure, I could make it burn battery power at a higher rate by using a heart rate monitor, carrying and paired bluetooth phone and leaving the workout screens on. But at this rate of energy use, the MOTOACTV will last a goodly seven hours on the run with full music accompaniment. Coolio!

Week 2 of Boston Training - Base

M - 40min easy run
T - 2hr50min easy bike w/ a few short LT intervals (aka hills)
W - 35min recovery run w/ 5x 10sec hillsprint/bursts
Th - 1hr easy run
F - 2hr5min easy bike
S - 35min recovery run
S - off

Week - 2hr50min run, 4hr55min bike, 7hr45min total
First time running more than 20mi/week in over four months(!!!)

First week back after an extended layoff due to a foot/ankle injury. I'm taking it slow and easy.

Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR

My foot/ankle tolerated this level fairly well, so I'll repeat it this week.

It's not much, but at least I'm moving again. I'll take it.

Week 1 of Boston Training:

Synopsis - I think my coach is trying to kill me - well not this week, but definitely as things roll on.

Monday - Speed/Temp 3 x 2 mile @ 7:45 pace. Pretty much hit the pace as I did this on the track and just aimed to finished each 2 mile repeat between 15:20 and 15:40. 8.5 miles total
Tuesday - Easy 6 followed by striders
Wednesday - 7.2 miles with 10 x 30 s hills. I did this in my neighborhood which has me cover 12 hills in 7 miles. I tried to run hard both up and down the hills. I have noticed that I have become a much better downhill runner in recent years.
Thursday - Easy 6
Friday - 13.3 miles @ 8:45 pace. Felt good, nothing eventful.
Saturday - 6.2 miles @ 8:20 pace with running group.
Sunday - Day off. Watched Novak beat Rafa at the Aussie Open finals - enough to make me tired

Total for the week: 47.2 miles YTD: 151

week 13 of Boston:

Mon 6 mile recovery
Tue 15
Wed off
Thu 6 recovery
Fri 11 w/6 @ lactate for me that was 6:39 -- ouch.
Sat 8 with 10x100
Sun 18 in the snow -- was tired cold and it was slippery. Planned lots of hills. Ugh. Just one of those days.

64 for the week 277 ytd

M-4 mi elliptical w/ 45min strength
Tu-3X 1600 @6:40 pace w/ recovery total 6mi
W-off
Th-6.11mi MP run (@7:05) too fast but felt solid.
Fr-6.11mi easy (@8:40) w/ 45 min. strength
Sa-6.11mi @ 7:54 pace
Su-14mi @8:01 ave pace

Wk- 42mi YTD-124 mi

I think I'm finally nearing normalcy in terms of being healthy. Of course, now that the iliopsoas is mostly better, my right foot has developed some weird pain in it.

Mon-5 @ 8:37
Tues-off
Wed-5 @ 9:13
Thur-6 @ 8:40
Fri-off
Sat-6 @ 8:29
Sun-10.2 @ 8:14

Week-32.2

Week 5 of 16 for Boston

Mon - 9.6 miles with 40 minutes at steady state
Tue - 6.3 miles
Wed - 6.5 miles with hill (incline) repeats, not the best workout
Thu - 12 miles
Fri - 5 miles
Sat - 18 miles
Sun - 5 miles

Week - 63.2 miles
YTD - 222 miles

Very nice week. Feeling stronger week-to-week this cycle.

Mon: 6 easy
Tue: 9 w/ 8 * 1 min hard
Wed: 11, last 5 moderate
Thur: 8 easy
Fri: 8 w/ 4 tempo
Sat: 6 easy + strides
Sun: 16 w/ miles 12-15 @ MP

Week 10 of p90x, 11 weeks to Boston and 2 weeks out from Lovin the Hills 15 miler.

Mon: Chest Shoulders and Triceps + ab ripper + 5 miles
Tue: Plyometrics + 10 w/ 3 mile tempo
Wed: Back and Biceps + ab ripper + 5 miles
Thu: Yoga x
Fri: ab ripper + 6 w/ 5 x 800
Sat: 13 miles
Sun: 18 miles

WTD: 57

Mon - 12 with final 2 miles at HMP
Tue - 13 easy
Wed - 12 easy
Thur - 13.1 as practice for pacing at half marathon on Saturday. 1:29:48
Fri - 14 easy
Sat - 13.1 while pacing 1:30 at Winter Carnival Half (1:29:46 finish time), then 6.5 as cooldown and 2.5 with the dog later that afternoon.
Sun - 15 easy

Total Miles = 101.2
YTD: 422.4

Mark B wrote:First week back after an extended layoff due to a foot/ankle injury. I'm taking it slow and easy.

Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR

My foot/ankle tolerated this level fairly well, so I'll repeat it this week.

It's not much, but at least I'm moving again. I'll take it.

Congrats on getting back at it Mark!