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Your Week in Training February 13-19

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Your Week in Training February 13-19

Post  KBFitz on Sun Feb 19, 2012 12:14 pm

Daymilestype
Mon 08 easy45°F
Tue 10 speed50°F 3 warmup, 800-1600-800m 3:05 6:49 3:27, 4 cooldown.
Wed 13 trail51°F
Thu 10 easy46°F Rain.
Fri --
Sat 10 pace41°F
Sun 16 long37°F
Week 67
YTD 361
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Re: Your Week in Training February 13-19

Post  Michele "1L" Keane on Sun Feb 19, 2012 12:30 pm

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.
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Re: Your Week in Training February 13-19

Post  KBFitz on Sun Feb 19, 2012 12:35 pm

@Michele "1L" Keane wrote:Saturday - Berry College Half Marathon - 1:42:28 1st AG, 82nd out of 608 overall
Have no illusions. You're one of those 'fast women' my mother warned me about.
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Re: Your Week in Training February 13-19

Post  Mike MacLellan on Sun Feb 19, 2012 12:54 pm

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?
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Re: Your Week in Training February 13-19

Post  Mark B on Sun Feb 19, 2012 1:04 pm

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.

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Re: Your Week in Training February 13-19

Post  mountandog on Sun Feb 19, 2012 8:00 pm

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. Very Happy


Last edited by mountandog on Sun Feb 19, 2012 8:06 pm; edited 1 time in total
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Re: Your Week in Training February 13-19

Post  mul21 on Sun Feb 19, 2012 8:05 pm

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.
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Re: Your Week in Training February 13-19

Post  wrichman on Sun Feb 19, 2012 9:11 pm

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 jocolor ).
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
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Re: Your Week in Training February 13-19

Post  mountandog on Sun Feb 19, 2012 9:27 pm

@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 jocolor ).
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?
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Re: Your Week in Training February 13-19

Post  wrichman on Sun Feb 19, 2012 9:47 pm

@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 jocolor ).
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.
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Re: Your Week in Training February 13-19

Post  mountandog on Sun Feb 19, 2012 10:00 pm

@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 jocolor ).
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!! Laughing
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Re: Your Week in Training February 13-19

Post  Dave Bussard on Sun Feb 19, 2012 10:41 pm

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


Last edited by Dave Bussard on Mon Feb 20, 2012 9:14 am; edited 1 time in total
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Re: Your Week in Training February 13-19

Post  fostever on Mon Feb 20, 2012 12:25 am

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
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Re: Your Week in Training February 13-19

Post  JohnP on Mon Feb 20, 2012 1:15 am

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
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Re: Your Week in Training February 13-19

Post  T Miller on Mon Feb 20, 2012 10:34 am

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
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Re: Your Week in Training February 13-19

Post  Dave-O on Mon Feb 20, 2012 11:35 am

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
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Re: Your Week in Training February 13-19

Post  mountandog on Mon Feb 20, 2012 11:34 pm

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.
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Re: Your Week in Training February 13-19

Post  wrichman on Mon Feb 20, 2012 11:52 pm

@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! cheers
seriously though, that's better than a stress fx.
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Re: Your Week in Training February 13-19

Post  mountandog on Tue Feb 21, 2012 8:41 am

@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! cheers
seriously though, that's better than a stress fx.



you bet, Doc!
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Re: Your Week in Training February 13-19

Post  Michele "1L" Keane on Tue Feb 21, 2012 1:55 pm

@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! cheers
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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