Your Week in Training February 13-19
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Dave Bussard
wrichman
mul21
mountandog
Mark B
Mike MacLellan
Michele "1L" Keane
KBFitz
12 posters
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Your Week in Training February 13-19
Day | miles | type | |
Mon | 08 | easy | 45°F |
Tue | 10 | speed | 50°F 3 warmup, 800-1600-800m 3:05 6:49 3:27, 4 cooldown. |
Wed | 13 | trail | 51°F |
Thu | 10 | easy | 46°F Rain. |
Fri | -- | ||
Sat | 10 | pace | 41°F |
Sun | 16 | long | 37°F |
Week | 67 | ||
YTD | 361 |
KBFitz- Explaining To Spouse
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Re: Your Week in Training February 13-19
Monday - Speed work broken down as: 2 x 1 mile @ roughly 6:55 pace; 2 x 800 @ 3:25 pace
Tuesday - Trip To Cleveland, no time for a run
Wednesday - Easy 7 miles
Thursday - Easy 6 over hills with striders
Friday - Easy 7 miles with striders
Saturday - Berry College Half Marathon - 1:42:28 1st AG, 82nd out of 608 overall Warmed up with 3 miles
Sunday - Nasty weather and didn't feel like the dreadmill, 1 hr on bike trainer to stretch out
Total for the week: 41 miles
Since my leg sees to be fine, it is back to Boston training again.
Tuesday - Trip To Cleveland, no time for a run
Wednesday - Easy 7 miles
Thursday - Easy 6 over hills with striders
Friday - Easy 7 miles with striders
Saturday - Berry College Half Marathon - 1:42:28 1st AG, 82nd out of 608 overall Warmed up with 3 miles
Sunday - Nasty weather and didn't feel like the dreadmill, 1 hr on bike trainer to stretch out
Total for the week: 41 miles
Since my leg sees to be fine, it is back to Boston training again.
Re: Your Week in Training February 13-19
Have no illusions. You're one of those 'fast women' my mother warned me about.Michele "1L" Keane wrote:Saturday - Berry College Half Marathon - 1:42:28 1st AG, 82nd out of 608 overall
KBFitz- Explaining To Spouse
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Re: Your Week in Training February 13-19
End-of-Base Stepback Week (Week 5 of 13, I think)
M - 45min MP (7:25 for the MP section)
T - 1hr15min easy/long
W - 40min easy
Th - 40min w/ VO2max (100m x5 and 400m x2)
F - 1hr easy
S - 40min recovery
S - Sleep
Week - 5hr, 35.67mi
YTD (finally a somewhat respectable number) - 150.37
Now 3 weeks of "build," a stepback, a peak, and a taper. Cake, right?
M - 45min MP (7:25 for the MP section)
T - 1hr15min easy/long
W - 40min easy
Th - 40min w/ VO2max (100m x5 and 400m x2)
F - 1hr easy
S - 40min recovery
S - Sleep
Week - 5hr, 35.67mi
YTD (finally a somewhat respectable number) - 150.37
Now 3 weeks of "build," a stepback, a peak, and a taper. Cake, right?
Re: Your Week in Training February 13-19
Capped off another week of easy treadmill runs with a MAF test.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
Sun: MAF test, 6 miles total.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
Sun: MAF test, 6 miles total.
Mark B- Needs A Life
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Re: Your Week in Training February 13-19
Week 16 of Boston training down - 8 to go, I hope -- see below.
Mon - 6 recovery
Tue - off
Wed - 12 w/ 7 @ tempo-lactate -- first day of severe cold -- two box Kleenex day
Thu - 6 recovery -- two box Kleenex
Fri - 15 GA -- one box Kleenex. uh oh, mile 12 -- major pain in lower left shin. Thought it was lace bite, but wrong - major shin pain
Sat - 8 GA with 10x100 - not much better on the shin -- panic city, but cold is gone. Had shin splints before, this feels way different. Went to my massage therapist to have a look. Definitely L leg tighter than other one, but pain was primarily on the bone about 4 inches above ankle. She's thinking possible.............don't want to say it -- STRESS FRACTURE -- oh man, I've been running so well and feeling so great -- never really felt it coming, just a twinge or two in the area a few weeks ago. She worked on it, hoping it would be a bit better in the morning and coming days.
Sun - yes I did 23 -- maybe not so smart (but if it is a SF, then I'm screwed for Boston, so what the hell) -- hurt every step of the way, but kept my pace at 8:00 which is still well within my LSD pace. Hurt like hell. Swelling in the area. Went to Costco, limped around like an old man -- oh yeah, right, I am one. Now it feels better than it has all day. Might be the ibuprofen. Maybe not.
7:30 Xray already arranged for tomorrow morning. Keeping my fingers crossed.
Oh yeah - 70 total for the week.
Mon - 6 recovery
Tue - off
Wed - 12 w/ 7 @ tempo-lactate -- first day of severe cold -- two box Kleenex day
Thu - 6 recovery -- two box Kleenex
Fri - 15 GA -- one box Kleenex. uh oh, mile 12 -- major pain in lower left shin. Thought it was lace bite, but wrong - major shin pain
Sat - 8 GA with 10x100 - not much better on the shin -- panic city, but cold is gone. Had shin splints before, this feels way different. Went to my massage therapist to have a look. Definitely L leg tighter than other one, but pain was primarily on the bone about 4 inches above ankle. She's thinking possible.............don't want to say it -- STRESS FRACTURE -- oh man, I've been running so well and feeling so great -- never really felt it coming, just a twinge or two in the area a few weeks ago. She worked on it, hoping it would be a bit better in the morning and coming days.
Sun - yes I did 23 -- maybe not so smart (but if it is a SF, then I'm screwed for Boston, so what the hell) -- hurt every step of the way, but kept my pace at 8:00 which is still well within my LSD pace. Hurt like hell. Swelling in the area. Went to Costco, limped around like an old man -- oh yeah, right, I am one. Now it feels better than it has all day. Might be the ibuprofen. Maybe not.
7:30 Xray already arranged for tomorrow morning. Keeping my fingers crossed.
Oh yeah - 70 total for the week.
Last edited by mountandog on Sun Feb 19, 2012 8:06 pm; edited 1 time in total
mountandog- Explaining To Spouse
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Re: Your Week in Training February 13-19
This officially qualifies as a week of non-suck!
Mon-off
Tues-5 easy
Wed-off
Thur-8 easy
Fri-5 easy
Sat-3.1, which was intended to be 5-8 depending on how I felt, but I got lightheaded on the mill and bailed
Sun-12 @ 8:13
Some interesting observances this week, which perhaps I'll actually make a blog entry and go into in some detail.
Mon-off
Tues-5 easy
Wed-off
Thur-8 easy
Fri-5 easy
Sat-3.1, which was intended to be 5-8 depending on how I felt, but I got lightheaded on the mill and bailed
Sun-12 @ 8:13
Some interesting observances this week, which perhaps I'll actually make a blog entry and go into in some detail.
mul21- Explaining To Spouse
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Re: Your Week in Training February 13-19
Michelle - great half!!
Mountandog - that does not sound good...pain and swelling? did you do the hop test? hurts in one specific spot when you apply pressure? sometimes an x-ray doesn't pick up a stress fx and you may need an MRI for def. diagnosis.
My week - 2/12-2/19
Mon - 10 miles am easy, 2 miles pm (planned to do 4, hooked up tmill at my clinic after all clients were gone, couldn't find magnet to make it start for 20 min., almost bailed to just go home at 7:30, but found said magnet and being stubborn as I am just had to run at least a few miles to prove my point).
Tues - 12 easy am, Iron strength pm
Wed - 16 w/ 6@ tempo progression to 10K pace (1 mile to CVS drop off Rx, 3.5 to gym, 8 includ. tempo, 2.5 back to CVS pick up Rx and get a few groceries, 1 mile home w/ 5 lb bag of groceries...not recommended ).
Thurs - 8 recovery, Iron Strength
Fri - 6 easy, 20 min. elliptical
Sat - 22 w/ 12 @ MP
Sun - hip a bit sore, no running, 80 min. elliptical, Iron Strength arms and core
week = 76 miles, 100 min. elliptical
YTD = 539 miles
Mountandog - that does not sound good...pain and swelling? did you do the hop test? hurts in one specific spot when you apply pressure? sometimes an x-ray doesn't pick up a stress fx and you may need an MRI for def. diagnosis.
My week - 2/12-2/19
Mon - 10 miles am easy, 2 miles pm (planned to do 4, hooked up tmill at my clinic after all clients were gone, couldn't find magnet to make it start for 20 min., almost bailed to just go home at 7:30, but found said magnet and being stubborn as I am just had to run at least a few miles to prove my point).
Tues - 12 easy am, Iron strength pm
Wed - 16 w/ 6@ tempo progression to 10K pace (1 mile to CVS drop off Rx, 3.5 to gym, 8 includ. tempo, 2.5 back to CVS pick up Rx and get a few groceries, 1 mile home w/ 5 lb bag of groceries...not recommended ).
Thurs - 8 recovery, Iron Strength
Fri - 6 easy, 20 min. elliptical
Sat - 22 w/ 12 @ MP
Sun - hip a bit sore, no running, 80 min. elliptical, Iron Strength arms and core
week = 76 miles, 100 min. elliptical
YTD = 539 miles
wrichman- Poster
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Re: Your Week in Training February 13-19
wrichman wrote:Michelle - great half!!
Mountandog - that does not sound good...pain and swelling? did you do the hop test? hurts in one specific spot when you apply pressure? sometimes an x-ray doesn't pick up a stress fx and you may need an MRI for def. diagnosis.
My week - 2/12-2/19
Mon - 10 miles am easy, 2 miles pm (planned to do 4, hooked up tmill at my clinic after all clients were gone, couldn't find magnet to make it start for 20 min., almost bailed to just go home at 7:30, but found said magnet and being stubborn as I am just had to run at least a few miles to prove my point).
Tues - 12 easy am, Iron strength pm
Wed - 16 w/ 6@ tempo progression to 10K pace (1 mile to CVS drop off Rx, 3.5 to gym, 8 includ. tempo, 2.5 back to CVS pick up Rx and get a few groceries, 1 mile home w/ 5 lb bag of groceries...not recommended ).
Thurs - 8 recovery, Iron Strength
Fri - 6 easy, 20 min. elliptical
Sat - 22 w/ 12 @ MP
Sun - hip a bit sore, no running, 80 min. elliptical, Iron Strength arms and core
week = 76 miles, 100 min. elliptical
YTD = 539 miles
Excuse my ignorance, I'm still a novice at much of this -- what is the hop test?
mountandog- Explaining To Spouse
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Re: Your Week in Training February 13-19
mountandog wrote:wrichman wrote:Michelle - great half!!
Mountandog - that does not sound good...pain and swelling? did you do the hop test? hurts in one specific spot when you apply pressure? sometimes an x-ray doesn't pick up a stress fx and you may need an MRI for def. diagnosis.
My week - 2/12-2/19
Mon - 10 miles am easy, 2 miles pm (planned to do 4, hooked up tmill at my clinic after all clients were gone, couldn't find magnet to make it start for 20 min., almost bailed to just go home at 7:30, but found said magnet and being stubborn as I am just had to run at least a few miles to prove my point).
Tues - 12 easy am, Iron strength pm
Wed - 16 w/ 6@ tempo progression to 10K pace (1 mile to CVS drop off Rx, 3.5 to gym, 8 includ. tempo, 2.5 back to CVS pick up Rx and get a few groceries, 1 mile home w/ 5 lb bag of groceries...not recommended ).
Thurs - 8 recovery, Iron Strength
Fri - 6 easy, 20 min. elliptical
Sat - 22 w/ 12 @ MP
Sun - hip a bit sore, no running, 80 min. elliptical, Iron Strength arms and core
week = 76 miles, 100 min. elliptical
YTD = 539 miles
Excuse my ignorance, I'm still a novice at much of this -- what is the hop test?
no worries. stand on the injured leg only, hop up and down (on the ball of your foot and toes). good indication of a stress fx is if that causes lots of pain in the suspected area.
wrichman- Poster
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Re: Your Week in Training February 13-19
wrichman wrote:mountandog wrote:wrichman wrote:Michelle - great half!!
Mountandog - that does not sound good...pain and swelling? did you do the hop test? hurts in one specific spot when you apply pressure? sometimes an x-ray doesn't pick up a stress fx and you may need an MRI for def. diagnosis.
My week - 2/12-2/19
Mon - 10 miles am easy, 2 miles pm (planned to do 4, hooked up tmill at my clinic after all clients were gone, couldn't find magnet to make it start for 20 min., almost bailed to just go home at 7:30, but found said magnet and being stubborn as I am just had to run at least a few miles to prove my point).
Tues - 12 easy am, Iron strength pm
Wed - 16 w/ 6@ tempo progression to 10K pace (1 mile to CVS drop off Rx, 3.5 to gym, 8 includ. tempo, 2.5 back to CVS pick up Rx and get a few groceries, 1 mile home w/ 5 lb bag of groceries...not recommended ).
Thurs - 8 recovery, Iron Strength
Fri - 6 easy, 20 min. elliptical
Sat - 22 w/ 12 @ MP
Sun - hip a bit sore, no running, 80 min. elliptical, Iron Strength arms and core
week = 76 miles, 100 min. elliptical
YTD = 539 miles
Excuse my ignorance, I'm still a novice at much of this -- what is the hop test?
no worries. stand on the injured leg only, hop up and down (on the ball of your foot and toes). good indication of a stress fx is if that causes lots of pain in the suspected area.
just did 20 on bare foot no pain. I hope your tendonitis prognosis is correct. Whopee!! I can go to bed tonight with hope in my heart!!
mountandog- Explaining To Spouse
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Re: Your Week in Training February 13-19
Posting this after over two weeks off, shin still hurts some, no real race plans. Man...Bayshore HM at 5:45 pace seems impossible right now...
Mon: 5 miles at 7:53/mi
Tue: 7 miles at 6:51/mi
Wed: 8 miles at 7:33/mi
Thu: 4 miles T 7:39/mi
Fri: Off
Sat: 9 miles at 6:54/mi last mile 6:18
Sun: 7 miles no watch, no time.
Week: 40
Year: 310
Mon: 5 miles at 7:53/mi
Tue: 7 miles at 6:51/mi
Wed: 8 miles at 7:33/mi
Thu: 4 miles T 7:39/mi
Fri: Off
Sat: 9 miles at 6:54/mi last mile 6:18
Sun: 7 miles no watch, no time.
Week: 40
Year: 310
Last edited by Dave Bussard on Mon Feb 20, 2012 9:14 am; edited 1 time in total
Dave Bussard- Poster
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Re: Your Week in Training February 13-19
M-6mi treadmill easy w/strength
Tu-3Xmi treadmill @6:33 pace- 5mi total
W-off
Th-8 mi easy
Fr-6.12mi easy
Sa-15K race 7:20 pace 11mi total w/recovery
Su-10.03mi @ 8:18 pace
46 mi week 259 YTD
Tu-3Xmi treadmill @6:33 pace- 5mi total
W-off
Th-8 mi easy
Fr-6.12mi easy
Sa-15K race 7:20 pace 11mi total w/recovery
Su-10.03mi @ 8:18 pace
46 mi week 259 YTD
fostever- Explaining To Spouse
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Re: Your Week in Training February 13-19
Nice week Kevin, a lot of miles there.
Michele, nice job on the race, as usual.
Mountaindog – that is really bad news, I hope it is just a freak thing and goes away. If you can run 23, then hopefully it is not a SF at all.
A bit of catching up first:
Week of Jan 30 – Feb 5 – 53.7 miles
Week of Feb 6 – Feb 12 – 45 miles
This week (not sure which week of training it is):
Mon – 6.6 miles
Tue – 9 miles with 12x1 minute intervals
Wed – 7.6 miles
Thu – 10.6 miles with 5x1.25 mile tempo intervals and 3x200
Fri – 10 miles
Sat – 15.7 miles with 2 miles at HMP (miles 11-12) – DUSA run
Sun – 6.5 miles
Week – 65.9 miles
Michele, nice job on the race, as usual.
Mountaindog – that is really bad news, I hope it is just a freak thing and goes away. If you can run 23, then hopefully it is not a SF at all.
A bit of catching up first:
Week of Jan 30 – Feb 5 – 53.7 miles
Week of Feb 6 – Feb 12 – 45 miles
This week (not sure which week of training it is):
Mon – 6.6 miles
Tue – 9 miles with 12x1 minute intervals
Wed – 7.6 miles
Thu – 10.6 miles with 5x1.25 mile tempo intervals and 3x200
Fri – 10 miles
Sat – 15.7 miles with 2 miles at HMP (miles 11-12) – DUSA run
Sun – 6.5 miles
Week – 65.9 miles
JohnP- Explaining To Spouse
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Re: Your Week in Training February 13-19
Nice job everyone.
Mountaindog, hope it isn't a SF. Good luck in your Boston training.
Mon: Ab ripper + x2 ab ripper + 30 min elliptical + 5 mile run
Tue: 8 miles
Wed: Ab ripper + x2 ab ripper + 5 mile run
Thu: Sick and Tired, day off
Fri: Ab ripper + x2 ab ripper + 4 miles
Sat: 30 mile trail run
Sun: 3 miles
WTD: 55
Mountaindog, hope it isn't a SF. Good luck in your Boston training.
Mon: Ab ripper + x2 ab ripper + 30 min elliptical + 5 mile run
Tue: 8 miles
Wed: Ab ripper + x2 ab ripper + 5 mile run
Thu: Sick and Tired, day off
Fri: Ab ripper + x2 ab ripper + 4 miles
Sat: 30 mile trail run
Sun: 3 miles
WTD: 55
T Miller- Regular
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Re: Your Week in Training February 13-19
Week 11 of Pitt Half training
Mon: 5 + 7 easy
Tues: 10 with 20 x 400m
Wed: 4 easy + 10 with 2 x 2 miles
Thurs: 5 + 7 easy
Fri: 5 + 9 with 12 x 200m
Sat: 8 easy
Sun: 20 mile progression run
Week: 90
YTD: 641
Mon: 5 + 7 easy
Tues: 10 with 20 x 400m
Wed: 4 easy + 10 with 2 x 2 miles
Thurs: 5 + 7 easy
Fri: 5 + 9 with 12 x 200m
Sat: 8 easy
Sun: 20 mile progression run
Week: 90
YTD: 641
Re: Your Week in Training February 13-19
tibialis anterior tendonitis was this mornings diagnosis. X-ray was negative, although not a MRI. Doc said reduce mileage, ice and ibuprofen. Did not say to stop running completely. Could take a while to heal. Lot's of interesting articles out there and they all conclude that you need some sort of mechanical change (shoes, orthopedic support, more cushioning in the forefoot, etc.) or there is a likely recurrence. Have to think that one thru a bit. Been running in Kinvaras for a couple of years now w/o problem so not sure what changes to make.
mountandog- Explaining To Spouse
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Re: Your Week in Training February 13-19
mountandog wrote:tibialis anterior tendonitis was this mornings diagnosis. X-ray was negative, although not a MRI. Doc said reduce mileage, ice and ibuprofen. Did not say to stop running completely. Could take a while to heal. Lot's of interesting articles out there and they all conclude that you need some sort of mechanical change (shoes, orthopedic support, more cushioning in the forefoot, etc.) or there is a likely recurrence. Have to think that one thru a bit. Been running in Kinvaras for a couple of years now w/o problem so not sure what changes to make.
oh, I should be a doctor!
seriously though, that's better than a stress fx.
wrichman- Poster
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Re: Your Week in Training February 13-19
wrichman wrote:mountandog wrote:tibialis anterior tendonitis was this mornings diagnosis. X-ray was negative, although not a MRI. Doc said reduce mileage, ice and ibuprofen. Did not say to stop running completely. Could take a while to heal. Lot's of interesting articles out there and they all conclude that you need some sort of mechanical change (shoes, orthopedic support, more cushioning in the forefoot, etc.) or there is a likely recurrence. Have to think that one thru a bit. Been running in Kinvaras for a couple of years now w/o problem so not sure what changes to make.
oh, I should be a doctor!
seriously though, that's better than a stress fx.
you bet, Doc!
mountandog- Explaining To Spouse
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Re: Your Week in Training February 13-19
mountandog wrote:wrichman wrote:mountandog wrote:tibialis anterior tendonitis was this mornings diagnosis. X-ray was negative, although not a MRI. Doc said reduce mileage, ice and ibuprofen. Did not say to stop running completely. Could take a while to heal. Lot's of interesting articles out there and they all conclude that you need some sort of mechanical change (shoes, orthopedic support, more cushioning in the forefoot, etc.) or there is a likely recurrence. Have to think that one thru a bit. Been running in Kinvaras for a couple of years now w/o problem so not sure what changes to make.
oh, I should be a doctor!
seriously though, that's better than a stress fx.
you bet, Doc!
Good news! The addition of an insert might be all you need, and a good running store can probably help some.
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