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Your Week in Training April 23-29

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Your Week in Training April 23-29

Post  KBFitz on Sun Apr 29, 2012 9:51 am

Daymilestype
Mon 10 fcr45°F
Tue 11 speed54°F 2.5 w/up, 6 x 500m 10% grade hill, 3.5
Wed --
Thu --
Fri 03 race52°F Last Friday of the Month 5k around the Serpentine in Hyde Park in 19:51.
Sat --
Sun 10 easy66°F In Kigali, Rwanda from Kyovu to Regional Stadium Nyamirambo and back.
Week 34
YTD 999
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Re: Your Week in Training April 23-29

Post  Mike MacLellan on Sun Apr 29, 2012 10:30 am

Sure, Kevin, just rub in the whole Rwanda thing. (I think you need to start blogging if this is going to be a recurring theme!)

M - 35min recovery
T - 75min bike
W - 35min GA
Th - 45min recovery
F - 35min easy; 2hr hike in the afternoon
S - off
S - headed to the south bay for a 7-8mi hike in a temperate rain forest with brother and his dog

WTD - 5hr50min, 44mi (combined disciplines)
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Re: Your Week in Training April 23-29

Post  Julie on Sun Apr 29, 2012 11:26 am

I ran 5 miles on Thursday. And yes, that was an accomplishment. Once I get over this bronchitis/sinus junk I'll get into my base building.
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Re: Your Week in Training April 23-29

Post  Michele "1L" Keane on Sun Apr 29, 2012 12:41 pm

Well, I guess Kevin is off on his adventure - he'd better keep us up to date and show up at JFK. Still in recovery mode and trying to take it easy and be smart.

Mon - 2 miles in Houston. Easy run at the Woodlands in "cool" weather
Tues - 5 miles easy with striders
Wed - Day off. Busy with estate sale stuff. Core work and weights
Thurs - 6 miles over hilly course. 2 hr tennis match. Tennis team finished in 2nd place - off to playoffs!
Fri - 9 miles easy over trails. Slow with the trails, but felt good.
Sat - 4 miles with start of In Training for Peachtree Group. They are not going to like those hills next week.
Sun - 9.5 miles with ATC Woman's team for our monthly run. Felt good despite the humidity, temps around 70F.

WTD: 35.5 miles YTD: 727


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Re: Your Week in Training April 23-29

Post  Mark B on Sun Apr 29, 2012 3:21 pm

Wait. Who gave permission for Kevin to go to Africa? Hm... scratch

Mixed it up a bit this week...

Mon: 3.8 miles on muddy trails
Tue: 2 miles walking at lunchtime
Wed: 1 mile barefoot on dry asphalt
Thu: Rest
Fri: 60 minutes low HR (4.9 miles)
Sat: Rest
Sun: 2 hours low HR (9.25 miles)

Total: 19 miles running, 2 miles walking

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Re: Your Week in Training April 23-29

Post  John Kilpatrick on Sun Apr 29, 2012 3:58 pm

Kevin in Africa? Fill us in Kev!!!!!

Mon: bike 49, swim 2000 yds (~1.1 miles)
Tue: swim 1.1, bike 22, run 3.3
Wed: swim 1.1, bike 24
Thur: run 4.4, bike 22
Fri: off
Sat: bike 87, run 4.3
Sun: bike 42

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Re: Your Week in Training April 23-29

Post  JohnP on Sun Apr 29, 2012 4:52 pm

Still feeling tired from the marathon two weeks ago

Mon - rest
Tue - 6.5 miles easy
Wed - 6.7 miles easy
Thu - rest
Fri - 8.2 miles easy
Sat - 12.5 miles easy
Sun - rest

week - 33.9 miles
YTD - 858 miles
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Re: Your Week in Training April 23-29

Post  mul21 on Sun Apr 29, 2012 6:28 pm

Mon-off
Tues-5 easy
Wed-5 w/2 @ tempo/goal HMP
Thur-off
Fri-4 w/strides
Sat-Illinois Half in 1:34:32 (14.1 including warm up)
Sun-I'm not doing jack today

Week-28.1
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Re: Your Week in Training April 23-29

Post  Dave Bussard on Sun Apr 29, 2012 8:46 pm

Pretty good week, starting to come around....

Mon: 11 miles in 1:16:18 (6:56/mile)
Tue: 9.5 miles easy
Wed: 10 miles in 1:06:18 (6:37/mile) Middle 4 Tempo in 23:18; 5:53.0, 5:48.6, 5:47.6, 5:48.8
Thu: 10.5 miles easy
Fri: 4 miles easy
Sat: 9 miles in 1:06:23 (7:23/mile)
Sun: 16 miles in 1:43:51 (6:29/mile) Progression from 7:05 to 5:58. Last 5 30:37...

Week: 70.0
Year: 908.6
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Re: Your Week in Training April 23-29

Post  fostever on Sun Apr 29, 2012 9:35 pm

M-3.18 mi easy
Tu-7mi tempo pyramid 8:15-6:42-8:09 (7:28 ave pace)
W-6mi easy
Th-off
Fr-4mi easy
Sa-10mi race 1:05:49 PR, 12 miles w/ warm up-cool down
Su- off- calves sore, better rest

32mi wk 699 YTD
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Re: Your Week in Training April 23-29

Post  Ben Z on Mon Apr 30, 2012 11:41 am

Good week after an (almost) injury scare last week. Time to taper! Marathon #20(something) on tap in two weeks; ~11th marathon I will be trying to race all-out though (I think).

Mon: 8 easy + 8 hill sprints (left leg not quite right still)

Tue: 10 w/ 4 mi tempo @ 6:15 avg

Wed: 8 easy

Thur: 10.5 w/ 10 * 400m @ ~85 sec/lap

Fri: 8 easy

Sat: 20 @ 7:20 w/ 5 @ 6:30

Sun: 7ish easy

Not feeling great about being able to hold 6:30 for 26.2 miles in two weeks but unless it's windy I think I am going to try and give it everything I have on the day and let the chips fall where they may.
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Re: Your Week in Training April 23-29

Post  mountandog on Mon Apr 30, 2012 11:46 am

Still feeling Boston a bit from an overall fatigue level and a bit more soreness after some runs. Not terrible but I know its there.


  • Mon - off
  • Tue - 6 recovery
  • Wed - 8 GA
  • Thu - off
  • Fri - 8 w/8x100 - - first type of speedwork and I could tell
  • Sat - 5 recovery
  • Sun - 11 - reasonable pace of 7:50

Three weeks to "The Qualifier" in Midland, MI. Don't feel it at the moment. I am headed to Scottsdale today for a golf tournament. Will be interesting to see if I can fit in 50+ miles this week with the partying, etc.
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Re: Your Week in Training April 23-29

Post  Michele "1L" Keane on Mon Apr 30, 2012 1:08 pm

Just so glad to see that JohnP and Mountaindog are still feeling Boston as well. Thanks as that makes me feel better!
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Re: Your Week in Training April 23-29

Post  Mike MacLellan on Mon Apr 30, 2012 2:23 pm

Michele "1L" Keane wrote:Just so glad to see that JohnP and Mountaindog are still feeling Boston as well. Thanks as that makes me feel better!

+1. Still sleeping upwards of 9hrs a night.
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Re: Your Week in Training April 23-29

Post  fostever on Mon Apr 30, 2012 2:28 pm

mountandog wrote:Still feeling Boston a bit from an overall fatigue level and a bit more soreness after some runs. Not terrible but I know its there.


  • Mon - off
  • Tue - 6 recovery
  • Wed - 8 GA
  • Thu - off
  • Fri - 8 w/8x100 - - first type of speedwork and I could tell
  • Sat - 5 recovery
  • Sun - 11 - reasonable pace of 7:50


Three weeks to "The Qualifier" in Midland, MI. Don't feel it at the moment. I am headed to Scottsdale today for a golf tournament. Will be interesting to see if I can fit in 50+ miles this week with the partying, etc.
Are you retired or something, hah!
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Re: Your Week in Training April 23-29

Post  mountandog on Tue May 01, 2012 8:42 pm

fostever wrote:
mountandog wrote:Still feeling Boston a bit from an overall fatigue level and a bit more soreness after some runs. Not terrible but I know its there.


  • Mon - off
  • Tue - 6 recovery
  • Wed - 8 GA
  • Thu - off
  • Fri - 8 w/8x100 - - first type of speedwork and I could tell
  • Sat - 5 recovery
  • Sun - 11 - reasonable pace of 7:50



Three weeks to "The Qualifier" in Midland, MI. Don't feel it at the moment. I am headed to Scottsdale today for a golf tournament. Will be interesting to see if I can fit in 50+ miles this week with the partying, etc.
Are you retired or something, hah!



Don't I wish. Have another 15 yrs in front of me.

First AZ run this morning. 1000 ft of vertical. 3800 ft altitude. Not so easy.
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Re: Your Week in Training April 23-29

Post  JohnP on Wed May 02, 2012 5:12 pm

Mike MacLellan wrote:
Michele "1L" Keane wrote:Just so glad to see that JohnP and Mountaindog are still feeling Boston as well. Thanks as that makes me feel better!

+1. Still sleeping upwards of 9hrs a night.

I guess I feel better reading this. I am very surprised by how bad I still feel - HR is higher when running, legs are very tired still. . I tried doing a few 800s today at Yasoo pace and couldn't. Hopefully another week or two will heal everything up.
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Re: Your Week in Training April 23-29

Post  wrichman on Wed May 02, 2012 10:23 pm

I've been slacking on keep track of milage lately. busy busy.
ok, week after Boston Marathon/week of Big Sur Marathon
Monday - run 4 miles, walk 1.5
Tues - 7 w/ 2 at MP, walk 1 mile, Ironstrength no legs
Wed - 30 min. elliptical, walk 1 mile, abs/core
Thurs - run 4 miles, walk 1 mile
Fri - rest day
Sat - 2 miles shake-out
Sun - Big Sur Marathon! 26.2 awesomeness! so freaking hilly (Hurricane Point anyone?) and windy (40 mph headwinds!), ran a solid effort 3:39:xx, but saved some in the legs for 50 miler in 2 weeks.

mpw - 43ish
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Re: Your Week in Training April 23-29

Post  Schuey on Wed May 02, 2012 10:34 pm

Need to start posting here again. The highlight of my training this past week was doing back to back training runs/races on the Potto/crooked lake trails in Pinckney Mi.. Randy from Running Fit added a new challenge this past year called the NO WIMPS so I figured why not do it 12 days after Boston. So Saturday morning I ran the 1/2 marathon and then Sunday morning I did the 50k. Felt great to be back on the trails running again, especially the Potto lots of up and down and technical trail running! As of last year it is now my new home away from home for running and camping!

Although it wasn't an all out effort for either races, placed 22nd overall and 4th AG for the 1/2 and 35th overall and 11th AG for the 50K.

Oh to added finished up the week at 90 miles 6 days of running.
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Re: Your Week in Training April 23-29

Post  JohnP on Thu May 03, 2012 12:01 am

wrichman wrote:I've been slacking on keep track of milage lately. busy busy.
Sun - Big Sur Marathon! 26.2 awesomeness! so freaking hilly (Hurricane Point anyone?) and windy (40 mph headwinds!), ran a solid effort 3:39:xx, but saved some in the legs for 50 miler in 2 weeks.

Wow, Boston then Big Sur, and now a 50 miler in two weeks? I guess I should stop complaining. Nice job.
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Re: Your Week in Training April 23-29

Post  Michele "1L" Keane on Thu May 03, 2012 12:21 pm

JohnP wrote:
wrichman wrote:I've been slacking on keep track of milage lately. busy busy.
Sun - Big Sur Marathon! 26.2 awesomeness! so freaking hilly (Hurricane Point anyone?) and windy (40 mph headwinds!), ran a solid effort 3:39:xx, but saved some in the legs for 50 miler in 2 weeks.

Wow, Boston then Big Sur, and now a 50 miler in two weeks? I guess I should stop complaining. Nice job.

Yeah, Whitney!!!! Hurricane Point is fun now - isn't it? I lived in Cleveland when I ran Big Sur so I can relate to what seemed like hug hills, but it is a great race. You nailed that course with a 3:39 (I ran 3:52 and a 6 min negative split - I was so scared of the hills! Weather was perfect in 2005 when I was there and no wind).
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Re: Your Week in Training April 23-29

Post  Mike MacLellan on Thu May 03, 2012 12:38 pm

Great job Whitney! I never thought about how the BSM is run south--->north, setting you up for almost guaranteed headwinds.

Schuey - looks like you had a blast in the woods, man. Glad you're finding your groove again.
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