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Your Week in Training Mar 26 - Apr 1

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Your Week in Training Mar 26 - Apr 1

Post  KBFitz on Sun Apr 01, 2012 10:47 am

Daymilestype
Mon 08 recov58°F
Tue 11 speed47°F 2.5 w/up, 6 x 500m 10% grade hill, 3.5 c/dn.
Wed 13 trail67°F
Thu 12 easy57°F
Fri --
Sat 03 easy58°F
Sun 16 race47°F 3 to Cherry Blossom 10 Mile 68:22 and 3 from.
Week 63
YTD 757

Looks like both Michele and I showed up for the CUCB 10 Mile this year. Beautiful running weather.
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Re: Your Week in Training Mar 26 - Apr 1

Post  Kenny B. on Sun Apr 01, 2012 11:30 am

Kev nice race!

Highlights this week:

74 miles total

Sun = 22 miles @ 8:14
Fri = 10 miles @ GA 7:40
Wed = 14 @ LSD 8:15
Tue = 11 w/ 7 @ LT 6:53

YTD 774
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Re: Your Week in Training Mar 26 - Apr 1

Post  Schuey on Sun Apr 01, 2012 11:32 am

Nice week Kevin!

Have to get out there for the Cherry Blossom race one of these days.


Hey don't forget 1 month from today and it's time to mail in our registrations for JFK!
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Re: Your Week in Training Mar 26 - Apr 1

Post  Mike MacLellan on Sun Apr 01, 2012 11:35 am

Week XI of XIII for Beantown (Peak Week II of II)

M - 1hr10min GA
T - 2hr37min (20 w/ last 10@MP)
W - 40min recovery
Th - 1hr w/ 25min Hal-style tempo + 10min MP
F - 1hr30min GA
S - 1hr GA

Week - Just shy of 8hr, just shy of 61mi
YTD - Just shy of 517mi
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Re: Your Week in Training Mar 26 - Apr 1

Post  mountandog on Sun Apr 01, 2012 11:38 am

Week whatever of whatever for BOS:

Mon - off
Tue - 8 with strides
Wed - 12 (7:23 - right at the fast end of my LSD range)
Thu - 7 with strides
Fri - 5 recovery
Sat - 9 w/ 5@LT pace (6:38)
Sun - 17 @ 7:55

Week 59
YTD 807

Now the real taper begins.

Nice race Kevin. Need the race report.
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Re: Your Week in Training Mar 26 - Apr 1

Post  Gobbles on Sun Apr 01, 2012 12:45 pm

Mon - off
Tue - 6.8 (400's @ 1:15) - Body in full rejection of running
Wed - 14 Easy (@7:47) - Body Still in full rejection of running
Thu - 9.3 Easy with Mile Repeat (5:46) and 2x Long Hill (~0.50) at threshold
Fri - 4 Very Easy (8:33, 8:33, 8:34, 8:36) LOL almost consistent
Sat - 7.2 (2 mile WU, 5K with over 300 feet of climb @5:56 Pace (4th OA, 1AG), 2 mile CD)
Sun - 14 Easy (@7:33) - Group Run - Pace mile pick-ups ran too fast (6:12 ~ 6:16)

Week 55
YTD 741

My body was in full rejection of running at the beginning of the week; this was more than heavy legs, it was clear overtraining. Haphazardly running in January and February did not prepare me for March, and the 80 mpw average and 6 race it brought.

Ran a really hard 5K, it was a money race, so I was expecting some fast guys to blow me off the course...The 1st and 2nd place runners did, but were way off their recent bests (by 2 mins); I guess mid-60s and 300 feet of climb in a 5K will do that. The third place guy went out hard with the leaders, but I was gaining on him in the last mile; alas, he was worth $75... At least I won my entry back ($25 gift card) for winning my AG. That said it was a very productive run, good hard run where I felt in control, and I was able to make a decision on what flats to wear for Boston - Not the ones I wore during the race.

Ended the week well, only running about 21 miles between Saturday and Sunday really helped. Taking Monday off, and limiting my track workout to a few moderate 400s also helped.
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Re: Your Week in Training Mar 26 - Apr 1

Post  KBFitz on Sun Apr 01, 2012 2:33 pm

@mountandog wrote:Nice race Kevin. Need the race report.
Na ga doit. Only races at the marathon distance or further merit a race report from me. I will write a report for a shorter race, however, if it's exceptional in some way.
@Schuey wrote:Hey don't forget 1 month from today and it's time to
mail in our registrations for JFK!
I'm going to rely on my chums here to get my JFK50 registration in this year as I'll be ... well ... over the hill and far away by then. I spoke with Vivian about it last night. I think we've got it covered. But make no mistake, I won't forget.
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Re: Your Week in Training Mar 26 - Apr 1

Post  Schuey on Sun Apr 01, 2012 2:37 pm

@Schuey wrote:Hey don't forget 1 month from today and it's time to
mail in our registrations for JFK!
I'm going to rely on my chums here to get my JFK50 registration in this year as I'll be ... well ... over the hill and far away by then. I spoke with Vivian about it last night. I think we've got it covered. But make no mistake, I won't forget.


So I take it that you are making that trip! Well if you need me to do anything for you, you got my number and email.


Last edited by Schuey on Sun Apr 01, 2012 2:54 pm; edited 1 time in total
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Re: Your Week in Training Mar 26 - Apr 1

Post  JohnP on Sun Apr 01, 2012 2:47 pm

Nice running everyone, and nice racing too.

Mon - 6 miles easy
Tue - 9.2 miles with 12x1 minute intervals
Wed - 10.3 miles easy
Thu - 9.5 miles with 8x90 second hills
Fri - 4 miles easy
Sat - 18 miles with 6 at MP, hilly route
Sun - rest, starting taper

Week - 57 miles
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Re: Your Week in Training Mar 26 - Apr 1

Post  KBFitz on Sun Apr 01, 2012 3:08 pm

@Schuey wrote:So I take it that you are making that trip!
Roger that.
@Schuey wrote:Well if you need me to do anything for you, you got my number and email.
Roger that August.
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Re: Your Week in Training Mar 26 - Apr 1

Post  John Kilpatrick on Sun Apr 01, 2012 4:24 pm

Nice job everyone and good job to Kevin and Gobbles on their races.


All swimming, as usual:

Mon: 3150 yds (1.79 miles), 28:11/mile pace
Tue: 0
Wed: 4500 yds (2.56 miles), 26:58 pace
Thu: 3150 yds (1.79 miles), 27:36 pace
Fri: 0
Sat: 8800 yds (5.0 miles), 28:38 pace
Sun: 3600 yds (2.05 miles), 27:08 pace

Week: 13.19 miles

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Re: Your Week in Training Mar 26 - Apr 1

Post  mul21 on Sun Apr 01, 2012 4:31 pm

Yea for a real week of running!

Mon-off
Tues-8 @ 8:15
Wed-5 @ 9:13
Thur-7 w/4 tempo (7:30 down to 7:13)
Fri-off
Sat-14 @ 8:09
Sun-6 @ 8:55

Week-40
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Re: Your Week in Training Mar 26 - Apr 1

Post  fostever on Mon Apr 02, 2012 12:03 am

M- 5mi treadmill recovery w/strength workout
Tu- 2X3 mi @7:00 pace 9mi total with recovery miles
W-off
Th- 10mi MP run @7:14 pace
Fr-6mi treadmill recovery w/strength workout
Sa-10mi @8:15 pace
Su- 10mi @7:40 pace treadmill rolling hills (-3 to +5 range)
week 50 mi YTD 560
can't believe it's April
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Re: Your Week in Training Mar 26 - Apr 1

Post  Ben Z on Mon Apr 02, 2012 8:45 am

Solid week. Gotta eat more though I realized on Friday. First crash and burn in awhile.

Mon: 8 easy + 8 hill sprints + core

Tue: 10 w/ 10 * 2 min hard, 2 min easy

Wed: 13 easy/moderate

Thur: 8 easy

Fri: 11 w/ 2.6 hard

Sat: 6 easy + core

Sun: 17 w/ 5 @ goal MP (half in to a strong wind, had to back off early)
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Re: Your Week in Training Mar 26 - Apr 1

Post  Michele "1L" Keane on Mon Apr 02, 2012 9:24 am

@Schuey wrote:
@Schuey wrote:Hey don't forget 1 month from today and it's time to
mail in our registrations for JFK!
I'm going to rely on my chums here to get my JFK50 registration in this year as I'll be ... well ... over the hill and far away by then. I spoke with Vivian about it last night. I think we've got it covered. But make no mistake, I won't forget.


So I take it that you are making that trip! Well if you need me to do anything for you, you got my number and email.

Yes, crazy Kevin is making the trip! Vivian has him covered. I'm still hoping to make it to crew at JFK.
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Re: Your Week in Training Mar 26 - Apr 1

Post  Michele "1L" Keane on Mon Apr 02, 2012 9:32 am

Last big week before Boston - OMG it is almost here.

Mon - 11 miles total done as 4 x 2 mile repeats @ 7:45 pace with 800 m in between
Tues - 6 recovery miles with striders
Wed - 16 miles easy (9:04 ave pace) Did this starting at 4:15 am and felt a little like Ounce. First hour the body was still sleeping, but then I woke up and the last hour was at 8:45 pace.
Thurs - 5 easy miles + striders followed by a tennis match
Fri - 5 easy miles
Sat - Travel day and no time for a run (usually do a shake out, but no time as I had to get up to set up for habitat Day 2 and catch a plane to DC. Nice dinner with Kevin and Vivian.
Sun - Cherry Blossom 10 Miler in 1:13:18 (7:20 pace). Pleased with the time, not the execution. Warm up of 1.5 miles, jogged back to hotel. Teammate has a little issue after the race, so I was glad I was still there. Kevin, Jody (training friend from Atlanta) and I had a fun lunch, then Jody and I spent hours at Reagan Nat'l waiting to get back to the ATL. Guess that is what the SkyLounge is for Wink

WTD: 54 miles YTD: 598

Boston is right around the corner


Last edited by Michele "1L" Keane on Mon Apr 02, 2012 12:43 pm; edited 1 time in total
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Re: Your Week in Training Mar 26 - Apr 1

Post  Don S on Mon Apr 02, 2012 10:39 am

Wow, some really nice training runs and races at Cherry Blossom by Kevin and Michele. Congrats!

Here was my week:
Mon - 13 @ 8:00
Tue - 15 @ 7:06 w/ hill repeats
Wed - 15 @ 7:20
Thur - 16 in the am @ 7:30 then 9 in the pm @ 7:39
Fri - 15 @ 7:30
Sat - 25 @ 7:34
Sun - 11 in the am w/ a friend @ 8:50, then 9 in the pm @ 6:29 (progression run)

Total Miles = 128
YTD Miles = 1,520
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Re: Your Week in Training Mar 26 - Apr 1

Post  Dave-O on Mon Apr 02, 2012 10:40 am

Week 17 of Pitt Half

Mon: 5 easy + 8 easy
Tues: 4 easy + 12 with 6 tempo @ 5:27 pace
Wed: 4 easy + 13 with 6 x 1 mile @ 5:20 avg. pace
Thurs: 5 easy + 7 easy
Fri: 10 with 4 tempo @ 5:25 pace + 6 easy
Sat: 10 easy
Sun: 20 @ 6:14 pace with 5-4-3-2 mile cutdown

Week: 104
YTD:1,160
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Re: Your Week in Training Mar 26 - Apr 1

Post  wrichman on Mon Apr 02, 2012 1:22 pm

Starting to taper for Boston...

m - 9 am, 3 pm GA
t - 15 GA, Ironstrength
w - 12 w/ 5x600m
th - 6 recovery, Ironstrength
f - 10 w/ 5 @ hmp
sat - 17 (didn't feel long enough - I felt cheated by the distance. I hate tapering!)
sun - 60 min. elliptical, Ironstrength

week - 72

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