Your Week in Training March 12 - 18
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Jerry
Ben Z
T Miller
Dave Bussard
JohnP
fostever
John Kilpatrick
Mark B
Michele "1L" Keane
Mike MacLellan
KBFitz
15 posters
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Your Week in Training March 12 - 18
Day | miles | type | |
Mon | 10 | recov | 68°F |
Tue | 11 | easy | 70°F 2.5 w/up, 6 x 500m 10% grade hill, 3.5 c/dn. |
Wed | 13 | trail | 70°F |
Thu | 10 | easy | 65°F |
Fri | -- | ||
Sat | 26 | long | 55°F 6.5 miles to, National Half Marathon 1:38:12 (shaken not stirred)*, 6.5 miles from. |
Sun | 12 | easy | 53°F |
Week | 82 | ||
YTD | 630 |
* Run at a moderate effort, not raced.
KBFitz- Explaining To Spouse
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Re: Your Week in Training March 12 - 18
Week IX of XIII (pre-peak cutback) for Boston
M - 1hr w/ 45min @ MP
T - 1hr30min easy
W - 45min recovery w/ Aileen
Th - 1hr w/ 20min Hal-style tempo + 10min MP
F - 1hr30min easy
S - off
S - 50min easy/recovery w/ Aileen
Week - 6hr35min, 47.66mi
YTD - 363.65
M - 1hr w/ 45min @ MP
T - 1hr30min easy
W - 45min recovery w/ Aileen
Th - 1hr w/ 20min Hal-style tempo + 10min MP
F - 1hr30min easy
S - off
S - 50min easy/recovery w/ Aileen
Week - 6hr35min, 47.66mi
YTD - 363.65
Re: Your Week in Training March 12 - 18
Supposed to be an easy week - ha!
M - 7.25 miles of speedwork as 8x 800m in 3:35 down to 3:23
T - 7 easy miles
W - 6 miles + striders in the 80F heat
Th - 5 miles easy
F - 15 miles FF long run, last 3 miles @ 8:33, 8:23, 8:10
S - 5.2 easy miles + striders
S - Georgia Half Marathon in 1:44:04 good for 130th woman and 1st in my AG!!!!!! Warm and humid! for March.
Week - 59.38 miles
YTD - 476
M - 7.25 miles of speedwork as 8x 800m in 3:35 down to 3:23
T - 7 easy miles
W - 6 miles + striders in the 80F heat
Th - 5 miles easy
F - 15 miles FF long run, last 3 miles @ 8:33, 8:23, 8:10
S - 5.2 easy miles + striders
S - Georgia Half Marathon in 1:44:04 good for 130th woman and 1st in my AG!!!!!! Warm and humid! for March.
Week - 59.38 miles
YTD - 476
Re: Your Week in Training March 12 - 18
Sort of an unusual week, but I'll still take it.
Mon: Rest
Tue: 30 minutes low HR (about 2.2 miles), then waved goodbye to about 2.6 trillion red blood cells at the blood bank.
Wed: Dynamic testing at Nike (about 1.1 miles)
Thu: Rest
Fri: 30 minutes gyrating HR (about 2.3 miles). Wow. 2.6 trillion*, huh? I could tell they're gone.
Sat: 1 mile barefoot
Sun: Rest
Total: About 6.6 miles.
*-Yes. It's true. The adult body has about 20-30 trillion red blood cells in circulation at any moment, and the body generates new red blood cells at a rate of about 2 million every second, so things will get back to normal fairly soon. Science!
Mon: Rest
Tue: 30 minutes low HR (about 2.2 miles), then waved goodbye to about 2.6 trillion red blood cells at the blood bank.
Wed: Dynamic testing at Nike (about 1.1 miles)
Thu: Rest
Fri: 30 minutes gyrating HR (about 2.3 miles). Wow. 2.6 trillion*, huh? I could tell they're gone.
Sat: 1 mile barefoot
Sun: Rest
Total: About 6.6 miles.
*-Yes. It's true. The adult body has about 20-30 trillion red blood cells in circulation at any moment, and the body generates new red blood cells at a rate of about 2 million every second, so things will get back to normal fairly soon. Science!
Mark B- Needs A Life
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Re: Your Week in Training March 12 - 18
All swimming as usual now...
Monday - 2750 yds (1.56 miles), 42:49 (pace 1:33/100 yds)
Tuesday - 3750 yds (2.13 miles), 58:49 (pace 1:34/100 yds)
Wed - 4100 yds easy swim (2.33 miles), 1:07:13 (pace 1:38/100 yds)
Thursday - off
Friday - off
Saturday - 7150 yds (4.06 miles), 1:55:24 (pace 1:36/100 yds)
Sunday - 2650 yds (1.51 miles), 40:15 (pace 1:31/100 yds)
Week: 20,400 yds (11.59 miles)
Monday - 2750 yds (1.56 miles), 42:49 (pace 1:33/100 yds)
Tuesday - 3750 yds (2.13 miles), 58:49 (pace 1:34/100 yds)
Wed - 4100 yds easy swim (2.33 miles), 1:07:13 (pace 1:38/100 yds)
Thursday - off
Friday - off
Saturday - 7150 yds (4.06 miles), 1:55:24 (pace 1:36/100 yds)
Sunday - 2650 yds (1.51 miles), 40:15 (pace 1:31/100 yds)
Week: 20,400 yds (11.59 miles)
John Kilpatrick- Explaining To Spouse
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Re: Your Week in Training March 12 - 18
M-5mi recovery w/dog and a strength workout
Tu-8mi (3X2mi @6:55-6:50 pace w/ recovery periods)
W-off
Th-6mi @8:00 pace
Fr-5mi easy
Sa- 20K trail race AG win, Series win $75 Yah!
Su- 10 mi recovery
46mi wk 453YTD
Tu-8mi (3X2mi @6:55-6:50 pace w/ recovery periods)
W-off
Th-6mi @8:00 pace
Fr-5mi easy
Sa- 20K trail race AG win, Series win $75 Yah!
Su- 10 mi recovery
46mi wk 453YTD
fostever- Explaining To Spouse
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Age : 65
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Re: Your Week in Training March 12 - 18
Good weeks by everyone, especially yesterday's run by KB, that was a good day, I'd say.
Reality check for me today in a HM, did not do too well. No taper, lot of hills, a little warm, blah blah, I can't let this bother me but it has shaken me a bit for Boston pacing.
Mon - 6 miles easy
Tue - 10.5 miles with 10 Yasoo 800s
Wed - 4.2 miles easy
Thu - 10 miles easy
Fri - 3.1 miles easy
Sat - 8.2 miles easy
Sun - 17.1 miles - 4 miles warm up, 13.1 Cary March Madness half marathon 1:49:25, tried to run this at MP but it was too hilly for me and I couldn't handle them starting at mile 9. Splits = 7:56, 7:46, 7:43, 8:00, 8:00, 8:10, 8:14, 8:20, 7:48, 9:15, 9:22, 8:58, 8:57, :53.
Week - 59 miles
Reality check for me today in a HM, did not do too well. No taper, lot of hills, a little warm, blah blah, I can't let this bother me but it has shaken me a bit for Boston pacing.
Mon - 6 miles easy
Tue - 10.5 miles with 10 Yasoo 800s
Wed - 4.2 miles easy
Thu - 10 miles easy
Fri - 3.1 miles easy
Sat - 8.2 miles easy
Sun - 17.1 miles - 4 miles warm up, 13.1 Cary March Madness half marathon 1:49:25, tried to run this at MP but it was too hilly for me and I couldn't handle them starting at mile 9. Splits = 7:56, 7:46, 7:43, 8:00, 8:00, 8:10, 8:14, 8:20, 7:48, 9:15, 9:22, 8:58, 8:57, :53.
Week - 59 miles
JohnP- Explaining To Spouse
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Join date : 2011-06-15
Re: Your Week in Training March 12 - 18
Had a good week, no complaints.
Mon: 10 miles in 1:11:41 (7:10/mile)
Tue: 11 miles in 1:13:24 (6:41/mile) 2mi wup, next 5 in 29:35 doing 3 min on/3 min off, 4 mile cdn
Wed: am: 4 miles easy; pm: 7.5 miles easy
Thu: 10 miles in 1:10:05 (7:00/mile)
Fri: 8 miles easy
Sat: 15 miles in 1:44:43 (6:58/mile)
Sun: 6.6 miles easy
Week: 72.1
Year: 579.6
Mon: 10 miles in 1:11:41 (7:10/mile)
Tue: 11 miles in 1:13:24 (6:41/mile) 2mi wup, next 5 in 29:35 doing 3 min on/3 min off, 4 mile cdn
Wed: am: 4 miles easy; pm: 7.5 miles easy
Thu: 10 miles in 1:10:05 (7:00/mile)
Fri: 8 miles easy
Sat: 15 miles in 1:44:43 (6:58/mile)
Sun: 6.6 miles easy
Week: 72.1
Year: 579.6
Dave Bussard- Poster
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Location : Northern IN
Re: Your Week in Training March 12 - 18
I've had some knee pains over the last few weeks but with a little strengthening I think I'm past that now. Tapering back up to training since last week's 60k. 4 weeks to bean town.
Mon: 5 miles
Tue: 10 miles + double ab ripper
Wed: 5 miles
Thu: 20 mile mtb + 2.75 run + ab ripper
Fri: 14 mile mtb + 3.5 run
Sat: 20 mile run + ab ripper
Sun: 10 mile run
WTD: 56
YTD: 515
Mon: 5 miles
Tue: 10 miles + double ab ripper
Wed: 5 miles
Thu: 20 mile mtb + 2.75 run + ab ripper
Fri: 14 mile mtb + 3.5 run
Sat: 20 mile run + ab ripper
Sun: 10 mile run
WTD: 56
YTD: 515
T Miller- Regular
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Location : Bloomington
Re: Your Week in Training March 12 - 18
Very nice week of quality runs. Feeling good.
Mon: 8 easy + 8 strides
Tue: 10 w/ 4 tempo in the 6:1xs
Wed: 4 easy and 6 easy
Thur: 10 easy/moderate
Fri: 10 w/ 1, 2, 3, 2, 1, 2, 3 min tempo w/ equal recoveries
Sat: 6 easy + 6 strides
Sun: 18 @ GMP + 10% on the 'mill
5-6 additional, key workouts needed and I'll feel ready.
Mon: 8 easy + 8 strides
Tue: 10 w/ 4 tempo in the 6:1xs
Wed: 4 easy and 6 easy
Thur: 10 easy/moderate
Fri: 10 w/ 1, 2, 3, 2, 1, 2, 3 min tempo w/ equal recoveries
Sat: 6 easy + 6 strides
Sun: 18 @ GMP + 10% on the 'mill
5-6 additional, key workouts needed and I'll feel ready.
Ben Z- Regular
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Location : Bay Area
Re: Your Week in Training March 12 - 18
45 miles. The planned 15 on Sunday was cancelled due to family outing, but I did get chance instead to watch live my team Manchester United's 5:0 win over Wolverhampton.
Jerry- Explaining To Spouse
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Re: Your Week in Training March 12 - 18
Week 15 of Pitt Half
Mon: 8 easy 4 easy
Tues: 5 easy + 12 with 4 x 1 mile at 5:20 pace
Wed:5 easy + 8 easy
Thurs: 6 easy + 10 with 4 mile tempo at 5:25 pace
Fri: 8 easy + 4 easy
Sat: 12 with 6 mile tempo at 5:37 pace
Sun: 18 at 6:43 pace
Week: 100
YTD: 956
Mon: 8 easy 4 easy
Tues: 5 easy + 12 with 4 x 1 mile at 5:20 pace
Wed:5 easy + 8 easy
Thurs: 6 easy + 10 with 4 mile tempo at 5:25 pace
Fri: 8 easy + 4 easy
Sat: 12 with 6 mile tempo at 5:37 pace
Sun: 18 at 6:43 pace
Week: 100
YTD: 956
Re: Your Week in Training March 12 - 18
Dave-O wrote:Week 15 of Pitt Half
Mon: 8 easy 4 easy
Tues: 5 easy + 12 with 4 x 1 mile at 5:20 pace
Wed:5 easy + 8 easy
Thurs: 6 easy + 10 with 4 mile tempo at 5:25 pace
Fri: 8 easy + 4 easy
Sat: 12 with 6 mile tempo at 5:37 pace
Sun: 18 at 6:43 pace
Week: 100
YTD: 956
We are matchy-matchy w/ our mpw - but you are much faster
M- am 11.5 w/ some MP, pm 3.5 pm
T - am 8, pm 6, Ironstrength
W - am 6 (5 to the dentist, minor oral surgery, 1 mile home), pm 12 w/ 6 x 1200 @ 5k pace
Th - 8 recovery, Ironstrength
F - 10
Sat - drove to hilly suburbs for 20
Sun - easy 15
mpw - 100
ytd- 918
wrichman- Poster
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Location : Chicago, IL
Re: Your Week in Training March 12 - 18
wrichman wrote:
W - am 6 (5 to the dentist, minor oral surgery, 1 mile home)
This. Is why I love runners.
Re: Your Week in Training March 12 - 18
Mike MacLellan wrote:wrichman wrote:
W - am 6 (5 to the dentist, minor oral surgery, 1 mile home)
This. Is why I love runners.
what can I say? I'm a busy girl! even better - my mouth was so sore the rest of the day, but I still had 12 w/ 6 x 1200m repeats to do. The repeats distracted me from the mouth pain. Then I took some Vicoden
wrichman- Poster
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Location : Chicago, IL
Re: Your Week in Training March 12 - 18
wrichman wrote:Dave-O wrote:
Week: 100
YTD: 956
We are matchy-matchy w/ our mpw - but you are much faster
mpw - 100
ytd- 918
Uh oh, I gotta be careful. You're too close to my YTD total for comfort. Looks like I need about 230 over the next two weeks....
Re: Your Week in Training March 12 - 18
Mike MacLellan wrote:wrichman wrote:
W - am 6 (5 to the dentist, minor oral surgery, 1 mile home)
This. Is why I love runners.
Ditto. Who else could understand this.
JohnP- Explaining To Spouse
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Re: Your Week in Training March 12 - 18
Late to the party this week.
Mon off
Tue 5am, 5 pm
Wed 11 VO2Max w/6x1200
Thu 10
Fri 7 with 10 strides
Sat 5 recovery
Sun Georgia half marathon
Mon off
Tue 5am, 5 pm
Wed 11 VO2Max w/6x1200
Thu 10
Fri 7 with 10 strides
Sat 5 recovery
Sun Georgia half marathon
mountandog- Explaining To Spouse
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Re: Your Week in Training March 12 - 18
So, Mnt Dog: How did the Georgia Half go for you? Did you enjoy it? I continued my hate-hate relationship with the course, and ran 1:21:20, good enough for 3rd AG, but soft crashed twice. Some day that course will pay! (And I won't)
Gobbles- Poster
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