Your Week in Training Feb 6 - 12
+8
Jerry
T Miller
fostever
mountandog
Michele "1L" Keane
Mike MacLellan
Mark B
KBFitz
12 posters
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Your Week in Training Feb 6 - 12
Day | miles | type | |
Mon | 05 | recov | 50°F |
Tue | 08 | speed | 43°F 2.5 w/up, 4 x 500m on 10% grade hill, 2.5 c/dn. |
Wed | 13 | trail | 40°F |
Thu | 08 | tempo | 45°F |
Fri | -- | ||
Sat | 06 | easy | 37°F Fell hard on left ribs last Sunday. Deep breathing still hurts. |
Sun | 06 | race | 25°F 5K up, 5K race 20:50 into bitter cold 13mph winds with 25mph gusts. |
Week | 46 | ||
YTD | 294 |
KBFitz- Explaining To Spouse
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Re: Your Week in Training Feb 6 - 12
Banged up ribs, bitter cold... Do you know how to have fun or what, Kevin?
My week was much less eventful, as I slowly rehab my foot and start rebuilding my aerobic base.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
Not very exciting, but I am seeing signs of improvement.
My week was much less eventful, as I slowly rehab my foot and start rebuilding my aerobic base.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
Not very exciting, but I am seeing signs of improvement.
Mark B- Needs A Life
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Age : 60
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Re: Your Week in Training Feb 6 - 12
I remember a few months ago, I posted in one of these threads about how much I wanted to be able to put down a "respectable" week again. I present to you, the jury, my first 6-day running week since mid-September.
Week 4 of 13 for Boston - Base IV
M - 1hr easy (8:04 pace)
T - 3hr10min hike with 1hr easy-moderate run (adjusted 8:27 pace) in the middle
W - 40min recovery (8:27 pace)
Th - 1hr fartlek (7:58 pace, 7 fartlek intervals)
F - 1hr40min easy (8:09 pace)
S - 40min easy (adjusted 8:11 pace) and 3hr50min hike
S - off
Running Time - 6hr
Total Time - 12hr
Cutback week and vacation in DC next week.
Week 4 of 13 for Boston - Base IV
M - 1hr easy (8:04 pace)
T - 3hr10min hike with 1hr easy-moderate run (adjusted 8:27 pace) in the middle
W - 40min recovery (8:27 pace)
Th - 1hr fartlek (7:58 pace, 7 fartlek intervals)
F - 1hr40min easy (8:09 pace)
S - 40min easy (adjusted 8:11 pace) and 3hr50min hike
S - off
Running Time - 6hr
Total Time - 12hr
Cutback week and vacation in DC next week.
Re: Your Week in Training Feb 6 - 12
Weekly mileage up date:
Monday - 5 miles Aborted due to my right leg not being quite right after the first 2 mile repeat.
Tuesday - 6.67 miles Done on the flat gravel path (68F!) after an ART session. Leg loosened up nicely in the heat.
Wednesday - 7.1 easy miles
Thursday - 7 easy miles after ART session.
Friday - 12 miles. Leg was very tired around 9-10 miles, and I ran out of gas shortly after.
Saturday - 6 hilly, easy miles in the cold (29F)
Sunday - 5 miles on the Mill working on form
Total for the week: 48.8 miles YTD: 250
Last Year on February 12th: 214 miles
Monday - 5 miles Aborted due to my right leg not being quite right after the first 2 mile repeat.
Tuesday - 6.67 miles Done on the flat gravel path (68F!) after an ART session. Leg loosened up nicely in the heat.
Wednesday - 7.1 easy miles
Thursday - 7 easy miles after ART session.
Friday - 12 miles. Leg was very tired around 9-10 miles, and I ran out of gas shortly after.
Saturday - 6 hilly, easy miles in the cold (29F)
Sunday - 5 miles on the Mill working on form
Total for the week: 48.8 miles YTD: 250
Last Year on February 12th: 214 miles
Re: Your Week in Training Feb 6 - 12
Week 15 of Boston training:
Recovery Week
Mon - off
Tue - 6 recovery
Wed - 9 w/6x600
Thu - 6 recovery
Fri - 11 in the snow
Sat - 9 w/10x100
Sun - 14 @ 7:34 -- good time in the slippery conditions
Total 55
YTD 406
Recovery Week
Mon - off
Tue - 6 recovery
Wed - 9 w/6x600
Thu - 6 recovery
Fri - 11 in the snow
Sat - 9 w/10x100
Sun - 14 @ 7:34 -- good time in the slippery conditions
Total 55
YTD 406
mountandog- Explaining To Spouse
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Re: Your Week in Training Feb 6 - 12
M-5mi treadmill recovery run w/45min strength/flex
Tu- off
W-3Xmi @6:35 pace treadmill 5mi total w/ recovery
Th-8.01mi pace run outside@ 6:58 pace (surprised myself)
Fr-6mi easy treadmill w/45min strength/flex
Sa-5.07mi easy outside (COLD4F windchill) w/dog
Su 14.92mi @ 7:46 pace
44mi week 213 YTD
Tu- off
W-3Xmi @6:35 pace treadmill 5mi total w/ recovery
Th-8.01mi pace run outside@ 6:58 pace (surprised myself)
Fr-6mi easy treadmill w/45min strength/flex
Sa-5.07mi easy outside (COLD4F windchill) w/dog
Su 14.92mi @ 7:46 pace
44mi week 213 YTD
fostever- Explaining To Spouse
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Re: Your Week in Training Feb 6 - 12
Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
T Miller- Regular
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Age : 59
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Re: Your Week in Training Feb 6 - 12
T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Congratulations on the master win, Tim!
Jerry- Explaining To Spouse
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Location : Where I'm Loved
Re: Your Week in Training Feb 6 - 12
Week One Training for sub-3 at Philly and sub 3:15 @ Sugarloaf
Blog coming soon.
Monday 75 minutes @ 138HR (9.5 miles including cool down)
Thursday 90 minutes with 60 minutes at 143HR; 30 minutes @155HR(11.2 miles)
Saturday 60 minutes at MP HR (8 miles @ 7:30 pace)
Sunday 14 miles in 2 hours at 144 HR(I was in an Ifit program running through the streets of Paris, but climbing 3-5% hills continuously and had to turn it off 30 minutes in, to keep my heart rate low enough).
1st week of Hadd training done: 44 miles on 4 runs.
I hope to move up to 5 days running this week.
I can't wait to start running outside in the mornings now that the icy streets are improving. Tough winter!! We either need colder weather or morning temps that don't refreeze the snow melt!
Blog coming soon.
Monday 75 minutes @ 138HR (9.5 miles including cool down)
Thursday 90 minutes with 60 minutes at 143HR; 30 minutes @155HR(11.2 miles)
Saturday 60 minutes at MP HR (8 miles @ 7:30 pace)
Sunday 14 miles in 2 hours at 144 HR(I was in an Ifit program running through the streets of Paris, but climbing 3-5% hills continuously and had to turn it off 30 minutes in, to keep my heart rate low enough).
1st week of Hadd training done: 44 miles on 4 runs.
I hope to move up to 5 days running this week.
I can't wait to start running outside in the mornings now that the icy streets are improving. Tough winter!! We either need colder weather or morning temps that don't refreeze the snow melt!
Diego- Regular
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Join date : 2011-06-17
Age : 60
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Re: Your Week in Training Feb 6 - 12
Jerry wrote:T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Congratulations on the master win, Tim!
+1!
Diego- Regular
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Join date : 2011-06-17
Age : 60
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Re: Your Week in Training Feb 6 - 12
Diego wrote:Jerry wrote:T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Congratulations on the master win, Tim!
+1!
Ditto, and congrats to Wendy also who was 2nd woman overall.
Re: Your Week in Training Feb 6 - 12
Congrats on the win, Tim! Great running every one - sometimes it's hard to get out there when it's so cold and windy outside.
Monday - 60 min. easy on elliptical, 20 min. kettle bells and core
Tuesday - a.m. easy 12, p.m. Iron Strength workout minus the leg stuff (still feeling my 21/20 double from previous Sat and Sun)
Wed - 15 miles (5 mile warm up to gym, 6 mile tempo @ avg. 7:10 on tmill (icy out), 4 mile cool down home)
Thurs - a.m. 8 recovery miles, p.m. full Iron Strength
Fri - 6 miles easy, 20 min. elliptical easy
Sat - 30 miles on the treadmill in approx. 4hr 20 min. (-5 windchill....I just couldn't handle that for 4 1/2 hrs.)
Sun - 75 min elliptical, core work.
total miles for week = 71, 155 min. elliptical
Monday - 60 min. easy on elliptical, 20 min. kettle bells and core
Tuesday - a.m. easy 12, p.m. Iron Strength workout minus the leg stuff (still feeling my 21/20 double from previous Sat and Sun)
Wed - 15 miles (5 mile warm up to gym, 6 mile tempo @ avg. 7:10 on tmill (icy out), 4 mile cool down home)
Thurs - a.m. 8 recovery miles, p.m. full Iron Strength
Fri - 6 miles easy, 20 min. elliptical easy
Sat - 30 miles on the treadmill in approx. 4hr 20 min. (-5 windchill....I just couldn't handle that for 4 1/2 hrs.)
Sun - 75 min elliptical, core work.
total miles for week = 71, 155 min. elliptical
wrichman- Poster
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Re: Your Week in Training Feb 6 - 12
Michele "1L" Keane wrote:Diego wrote:Jerry wrote:T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Congratulations on the master win, Tim!
+1!
Ditto, and congrats to Wendy also who was 2nd woman overall.
+1
YES, Wendy did fantastic on this brutally hilly course.
T Miller- Regular
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Points : 5826
Join date : 2011-06-15
Age : 59
Location : Bloomington
Re: Your Week in Training Feb 6 - 12
Diego wrote:Jerry wrote:T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.
Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off
WTD 44
Congratulations on the master win, Tim!
+1!
+2!
And congrats to Wendy, too. Not only was she 2nd among women, she was 15th overall. Impressive.
Mark B- Needs A Life
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Join date : 2011-06-15
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Re: Your Week in Training Feb 6 - 12
I ran a total of 9 miles this week. Back on track! Woohoo!
healdgator- Regular
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Age : 50
Location : Orlando
Re: Your Week in Training Feb 6 - 12
Mon: 8 easy (completely wiped out on a patch of ice and banged my knee, thankfully I was OK and just bruised)
Tue: 9 w/ 10 * 400m @ 5:46 pace, 90 sec recovery @ 8:00 pace
Wed: 12 (6 easy, 6 moderate)
Thur: 8 very easy
Fri: 10 w/ 20:30 min tempo @ 6:19 pace
Sat: 60 min easy, hilly trail run (7.1ish miles)
Sun: off (31 days of running comes to an end; the GF and an early Vday wins this one!)
Big week forthcoming.
Tue: 9 w/ 10 * 400m @ 5:46 pace, 90 sec recovery @ 8:00 pace
Wed: 12 (6 easy, 6 moderate)
Thur: 8 very easy
Fri: 10 w/ 20:30 min tempo @ 6:19 pace
Sat: 60 min easy, hilly trail run (7.1ish miles)
Sun: off (31 days of running comes to an end; the GF and an early Vday wins this one!)
Big week forthcoming.
Ben Z- Regular
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