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Your Week in Training February 27-March 4

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Your Week in Training February 27-March 4

Post  Mike MacLellan on Sun Mar 04, 2012 1:50 pm

Swooping in on this one since the East Coasters seem to be sleeping.

Week VII of XIII (II of IV, Build Period) for Boston

M - 1hr GA
T - 2hr20min progression w/ last 30min @ MP to tempo
W - 45min recovery - quads ouch
Th - 1hr easy - legs feeling better
F - 1hr30min w/ 2 sets of 3x1mi hills progressive from MP to tempo
S - 1hr easy/GA
S - off

Week - 7hr35min, 55.89mi
YTD - 257.04
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Re: Your Week in Training February 27-March 4

Post  Mark B on Sun Mar 04, 2012 2:04 pm

I'm slowly adding time, and working in a new element: barefoot running!

Mon: 1 mile barefoot
Tue: Rest
Wed: Rest
Thu: 90 minutes low HR (7 miles)
Fri: 30 minutes low HR (About 2 miles)
Sat: 1.4 miles barefoot
Sun: 60 minutes low HR (5.3 miles)

Total for week: 16.7, with 2.4 of those shoeless
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Re: Your Week in Training February 27-March 4

Post  Michele "1L" Keane on Sun Mar 04, 2012 2:41 pm

I'm skipping the barefoot thing as my feet are gnarly enough - not a good thing for sandal season. Our bi-polar weather continued this week and all was good until I woke up with a pretty nasty cold this morning. I must admit that I knew it was coming, but it still stinks.

Monday - 9.5 mile run done as 3 x 2 mile intervals @ 7:25-7:40 with 1/2 mile in between. 1 mile warm up/cool down
Tuesday - 5 mile recovery run
Wednesday - 6 miles with hills. Real crummy run, just hurting all over and otherwise unmotivated.
Thursday - 7 miles with hills. Much better run done without my watch after the Wed debacle
Friday - 17 miles @ 8:45-8:50 pace. 70F with 90% humidity.
Saturday - Day off Supposed to run a 10K with Sara Jane but our weather was quite nasty all night with tornadoes and such, we bagged it which was good for me as I knew this cold was coming on and I had not had a day off for a while.
Sunday - 6.2 miles to clear my head (literally and figuratively). 8:43 pace

Total for the week: 50.7 miles
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Re: Your Week in Training February 27-March 4

Post  KBFitz on Sun Mar 04, 2012 5:51 pm

Yep, we were sleeping. Wink

Daymilestype
Mon 08 easy60°F
Tue 10 speed54°F 3 warmup, 6x600m @ 3:30-3:08, 3 cooldown.
Wed 13 trail40°F Rain.
Thu 08 fartlek65°F
Fri --
Sat 08 easy53°F
Sun 13 race42°F B&A Trail Half Marathon* 1:33:03 4thAG - for Shailu, my love, on her birthday.
Week 60
YTD 481

My departed wife was born on the most progressive day of the year: March Forth! So that's what I did, never losing focus. It was a well supported event on an honest and delightful course in nearly ideal conditions. Four minutes off my PR shows that the years are catching up with me. It may be time to double down.
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Re: Your Week in Training February 27-March 4

Post  mountandog on Sun Mar 04, 2012 7:46 pm

KBFitz wrote:Yep, we were sleeping. Wink

Daymilestype
Mon 08 easy60°F
Tue 10 speed54°F 3 warmup, 6x600m @ 3:30-3:08, 3 cooldown.
Wed 13 trail40°F Rain.
Thu 08 fartlek65°F
Fri --
Sat 08 easy53°F
Sun 13 race42°F B&A Trail Half Marathon* 1:33:03 4thAG - for Shailu, my love, on her birthday.
Week 60
YTD 481

My departed wife was born on the most progressive day of the year: March Forth! So that's what I did, never losing focus. It was a well supported event on an honest and delightful course in nearly ideal conditions. Four minutes off my PR shows that the years are catching up with me. It may be time to double down.

very touching
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Re: Your Week in Training February 27-March 4

Post  mountandog on Sun Mar 04, 2012 7:59 pm

Interesting week. Whatever of whatever for BOS.

Spent Mon - Fri in Germany so the weather was a bit better than Michigan. High 40s. Had a chance to run thru a nice park with some big old trees.

Mon - 6 on the dreadmill at the hotel after a long couple of flights that night. Tendinitis kicked in after 4
Tue - 11 GA the next morning. Tendinitis kicked in after 5.
Wed - 9 with 5x1000 at 5k pace -- went pretty well. Tendinitis kicked in early.
Thu - off
Fri - 10 GA in the downpour at 39 degrees in Michigan after getting off the flight. So there was nearly a 48 rest period. Felt very little tendinitis.
Sat - 7 with strides - no tendinitis
Sun - 17 w/ 14 @ MP -- MP is 6:53 - could only manage 7:02. Last 10 were generally uphillish and into the wind. Kicked my ass. Couldn't do any better. Bled time after 11 miles. Oh well. But....little tendinitis.

Total for week - 60 -- am thrilled with the total considering two weeks ago I could hardly run 3. Staying on ice and NSAIDS for a while yet. Can still feel the tendinitis at rest and particularly at night, but not so much running.

Off to Mexico tomorrow for a few runs in the heat.
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Re: Your Week in Training February 27-March 4

Post  JohnP on Sun Mar 04, 2012 8:44 pm

I am not sure where the time has gone, 10 weeks out of a 16 week program are complete now. Only six weeks to the marathon, I am not mentally ready at all, nor do I even have a hotel booked.

Mon - rest
Tue - 11 miles easy
Wed - 6.5 miles easy
Thu - 8 miles with 5 at tempo/LT
Fri - 5 miles recovery
Sat - 20 miles with 8 at pace
Sun - 8.6 miles

Week - 59.1 miles
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Re: Your Week in Training February 27-March 4

Post  Dave Wolfe on Sun Mar 04, 2012 8:47 pm

JohnP wrote: I am not mentally ready at all, nor do I even have a hotel booked.

Week - 59.1 miles

Might be true but you're putting in the miles.
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Re: Your Week in Training February 27-March 4

Post  Dave Bussard on Sun Mar 04, 2012 9:33 pm

Everything back to normal and working as it should...

Mon: 8.0 miles in 56:37 (7:04/mi)
Tue: 9.7 miles in 1:07:58 (7:00/mi)
Wed: 10.0 miles in 66:20 (6:38/mi) Windy, last mile 5:51
Thu: am: 4.6 miles easy; pm: 6.1 miles easy
Fri: 9.0 miles easy
Sat: 13.0 miles in 1:28:45 (6:49/mi) Windy
Sun: 10.0 miles easy


Week: 70.4
Year: 435.3
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Re: Your Week in Training February 27-March 4

Post  mountandog on Sun Mar 04, 2012 9:54 pm

Dave Bussard wrote:Everything back to normal and working as it should...

good to hear
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Re: Your Week in Training February 27-March 4

Post  mul21 on Sun Mar 04, 2012 11:23 pm

mountandog wrote:
Dave Bussard wrote:Everything back to normal and working as it should...

good to hear

and I'm jealous. Sad
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Re: Your Week in Training February 27-March 4

Post  mul21 on Sun Mar 04, 2012 11:25 pm

Due to a less than cooperative Achilles', a less than ideal week.

Mon-Wed: off
Thur-5 really easy
Fri-8
Sat- 6 recovery
Sun-12 w/3 @ 7:27, 7:18, and 6:58; very encouraged by this run despite the crappy mileage total for the week
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Re: Your Week in Training February 27-March 4

Post  JohnP on Sun Mar 04, 2012 11:38 pm

KB - nice run, and a very nice thing to do.
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Re: Your Week in Training February 27-March 4

Post  fostever on Mon Mar 05, 2012 12:44 am

M-off sick
Tu- 3X2mi @ 7:00 pace 8mi total
W-5mi recovery @8:50 pace w/dog
Th-9mi MP run@ 7:18 pace
Fr-5mi recovery
Sa-8mi @ 7:40 pace
Su-10 mi @7:55 pace

45 mi week 355YTD
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Re: Your Week in Training February 27-March 4

Post  wrichman on Mon Mar 05, 2012 12:56 am

Mike M - nice Tuesday run!
Glad to hear you're feeling good, Dave B
nice race KBFitz!

mon - 8 am, 4 pm
tues - 12 easy, pm IronStrength
wed - 13 am w/ 6 x 800 (first intervals session in a year b/c of pirimormis/hammy issues. went well! relief Smile, 4 pm
thurs - recovery 6 am, pm IronStrength
Fri - 13 progression to MP last 3 (wanted to do 14, but got a nosebleed while running on treadmill...had to deal with that and cut out last mile due to time)
Sat - 30 4hr30min. w/ 25mph winds. good times
Sun - 3 wup/5 miles alternating 6 min. at MP and 4 min. walking @ 15% incline 3.5mph/2 cldn

I have never run such high milage, but I'm finding that:
1. I need to eat more often and have been waking up in the middle of the night hungry (4 or 5am). I'll eat something small like some low fat cottage cheese and crackers or caffeine free hot chocolate and then fall back to sleep 20 min. later. It's annoying and messing with my much needed sleep!
2. I love sleeping almost as much as running. trying to get 8-9 hrs a night.
3. As I adapt to the higher milage, I recover quicker from hard or long runs. For example, I was a bit tired/achy this morning from yesterday's 30 (which I finished at 6pm). Within the first 2 miles of my run today I felt fine, I ran MP no problem, and by the end of the run I felt great.

week= 100 miles
ytd= 743 miles

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Re: Your Week in Training February 27-March 4

Post  Mike MacLellan on Mon Mar 05, 2012 1:01 am

Whitney (it's Whitney, right?) - When I was running 100+ mile weeks, I was eating 3000 calories a day + generally a HUGE meal Saturday or Sunday night to make it around 4500-5000 calories for that day. Like you, I was digging the sleep, as well (but I was doing 9-10hrs plus naps as often as possible!). And you'll start noticing that your legs recover mid-run, too, especially if you're doing hills. The downhills will give them time to clear that lactic acid and get ready for the next ascent. Fun, right?!
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Re: Your Week in Training February 27-March 4

Post  Jerry on Mon Mar 05, 2012 11:08 am

50 miles.

3 more than last week.
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Re: Your Week in Training February 27-March 4

Post  Ben Z on Mon Mar 05, 2012 1:43 pm

Dave Bussard wrote:Everything back to normal and working as it should...

Mon: 8.0 miles in 56:37 (7:04/mi)
Tue: 9.7 miles in 1:07:58 (7:00/mi)
Wed: 10.0 miles in 66:20 (6:38/mi) Windy, last mile 5:51
Thu: am: 4.6 miles easy; pm: 6.1 miles easy
Fri: 9.0 miles easy
Sat: 13.0 miles in 1:28:45 (6:49/mi) Windy
Sun: 10.0 miles easy


Week: 70.4
Year: 435.3

Congrats on the honorable mention in RT recently too Dave.
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Re: Your Week in Training February 27-March 4

Post  Don S on Mon Mar 05, 2012 4:02 pm

I had a rough end to my training week with a nasty slip and fall during my LR on Saturday. We had snow, ice and wind and I still thought it would be a good idea to get out for 30 miles. Slipped ~7 miles into the run and hit my right knee, hip and ribs pretty bad. Somehow muscled my way to 25 miles, but just couldn't imagine another 5 on that knee. Now I realize why I do a lot of TM running in MN in the winter. Ran 12 on the TM today but breathing is tough as my right side ribs hurt pretty bad. Anyone know how to tell if one just has bruised ribs vs. cracked? I'd imagine that if my ribs were cracked I wouldn't be able to run at all, so I think it's probably just bruised and can muscle through that type of injury.

Mon - 13 easy w/ hill repeats
Tue - 10 mile progression run. Overall pace was 6:03 but last two miles were 5:52. 10 easy recovery miles after work.
Wed - 12 easy
Thur - 13 easy in the am then 10 easy after work.
Fri - 14 easy
Sat - Ill fated LR. 25 @ 7:30
Sun - 16 grudgingly painful miles.

Total Miles = 123
Total Miles YTD = 1,003
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Re: Your Week in Training February 27-March 4

Post  Michele "1L" Keane on Mon Mar 05, 2012 5:14 pm

Whitney - I'm tired reading your schedule. Wish I could adapt to the mileage like that, but alas I think it is too late for this old girl.

And that was a very sweet tribute, Kevin.
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Re: Your Week in Training February 27-March 4

Post  Dave-O on Mon Mar 05, 2012 5:45 pm

wrichman wrote:
1. I need to eat more often and have been waking up in the middle of the night hungry (4 or 5am). I'll eat something small like some low fat cottage cheese and crackers or caffeine free hot chocolate and then fall back to sleep 20 min. later. It's annoying and messing with my much needed sleep!
2. I love sleeping almost as much as running. trying to get 8-9 hrs a night.
3. As I adapt to the higher milage, I recover quicker from hard or long runs. For example, I was a bit tired/achy this morning from yesterday's 30 (which I finished at 6pm). Within the first 2 miles of my run today I felt fine, I ran MP no problem, and by the end of the run I felt great.


I agree with all three of the above. I wake up almost every night, eat a few pretzals, chug some OJ and fall back asleep. Luckily I pass back out within minutes, because as you are noticing, getting 8+ hours is a major key to sustaining 100 mile weeks.

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Re: Your Week in Training February 27-March 4

Post  Dave-O on Mon Mar 05, 2012 5:47 pm

Week 13 of Pitt Half training (week 6 of speed phase)

Mon 6 easy
Tues: 4 easy + 12 with 2 mile fartlek
Wed: 5 easy + 7 easy
Thurs: 4 easy + 8 easy
Fri: 7 (aborted workout) + 8 with 1 mile, 2 x 800, 4 x 400
Sat: 4 easy
Sun: 16

Week: 81
YTD: 802
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