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Your Week in Training May 14 - 20

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Your Week in Training May 14 - 20

Post  KBFitz on Sun May 20, 2012 9:56 am

Daymilestype
Mon05 recov61°F
Tue--
Wed11 easy68°F New route. Nothing's 'easy' on Mount Kigali.
Thu10 easy72°F Took a bad spill on a crowded road down the mountain.
Fri--
Sat12 easy70°F That hurt. Looks like my fall bruised thigh & shoulder ...
Sun14 long75°F Taper schmaper. Ran one 10.55k marathon circuit - profile attached.
Week52
YTD1,168



I had to paste this profile together as I ran the first 1.2 miles last ... it's not professional, but you get the idea. Each 10.55k [6.55mi] circuit of the Kigali International Peace Marathon begins and ends on the track at Amahoro [Peace] Stadium, which is basically the high-point of the course.

And just for the record, my right quad and shoulder are nicely bruised (in addition to the road rash). Images of my injuries would have been ungainly, but I did take the image below of my water bottle--after the fall--and my favorite Rwandan product. As a matter of fact, I'll think have another cup of this sweet and citric heirloom 'bourbon' Arabica grown on volcanic slopes not too far from where the silverbacks roam.

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Re: Your Week in Training May 14 - 20

Post  Mark B on Sun May 20, 2012 12:00 pm

Wow! Looks like you're having quite the adventure, Kevin. Try to come home in one piece, though, okay?

Keeping with the mix-it-up theme this week...

Mon: 5 miles barefoot
Tue: 2 miles walking
Wed: .9 mile of "speed work" at Nike, being a lab rat.
Thu: 90 minute low HR (7.6 miles)
Fri: 2.1 miles barefoot
Sat: Rest!
Sun: MAF test, showing progress, total distance of 6.36 miles at low HR. Chart below.



Week: 21.9 miles running (7.1 of them barefoot), 2 miles walking
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Re: Your Week in Training May 14 - 20

Post  mul21 on Sun May 20, 2012 12:08 pm

Super easy week with the SF10 next week.

M-off, 1st Cubs game with the kiddo

[img][/img]

T-6 easy
W-5 easy
Th-off
Fri-off
Sat-5 easy
Sun-10.2 easy

Week-26.2 (huh, that's interesting!)
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Re: Your Week in Training May 14 - 20

Post  fostever on Sun May 20, 2012 8:21 pm

M-3mi trail dog jog in 80 degree heat for a dog flop in the mud under the falls then the river.
Tu-6mi easy to the state park and back before 7 hr drive back to the concrete jungle.
W-off
Th-12mi on the lakefront @8:00pace
Fr-off
Sa-10mi in the street heat late morn w/tempo miles thrown in (7:10,6:28,6:51,7:16) the rest interval-ed in the 8:20 range.
Su-5mi treadmill recovery with 45min strength workout.
36mi week 802 YTD
Mul- cute pic, must be in St. Louis, aye!
Fitz- rugged elevation there, good!
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Re: Your Week in Training May 14 - 20

Post  Michele "1L" Keane on Mon May 21, 2012 9:59 am

Be careful over there, Kev. We want to hear all the stories when you return.

Monday - 6 mile speed work out 2 x 600, 2 x 400, 2 x 200 - started at 5K pace and then faster. 2 min rest in between
Tuesday - 6 mile recovery run
Wednesday - 5 easy miles followed by striders
Thursday - 6 mile tempo run Love my "tempo 6" course as I call it and I'm going to miss it. Just the right mix of hills.
Friday - 12.5 miles - last two miles at 8:29 and 8:18
Saturday - 5 easy miles with Peachtree In Training group. Took them out at an easy 9:50 pace and we came back in 9:22 pace even up the big hill. They are really coming along!
Sunday - 3.1 easy miles with some old running friends to say "Goodbye".

Total for the week: 43.6 YTD: 838
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Re: Your Week in Training May 14 - 20

Post  Dave-O on Mon May 21, 2012 12:01 pm

Jim, I think you set her expectations too high from the looks of those seats...

Recovery period, week 1:

Mon: 4
Tues: 6
Wed: 4
Thurs: off
Fri: off
Sat: off
Sun: 6

Week: 20
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Re: Your Week in Training May 14 - 20

Post  Mike MacLellan on Tue May 22, 2012 3:06 pm

Jumping in late, but if Dave did, so can I.

M - 75min fartlek - really smooth and fun to kick up the speed a notch
T - 45min recovery
W - 60min easy in the morning, ~3hr hike in the afternoon
Th - 50min progression from 9:30s to 6:30 for the last half mile
F - 37min recovery with Aileen
S - 4hr15min backpacking in Big Sur
S - 3hr backpacking, 1hr day hike
M - 4hr40min backpacking out of Big Sur

I think I hit around 40 something miles before the backpacking trip (Friday to Friday) + just over 30 for the trip itself.

Rest day today.
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Re: Your Week in Training May 14 - 20

Post  wrichman on Fri May 25, 2012 1:41 pm

must keep posting milage so I actually know how much I'm running. ha. I keep forgetting.

week after Ice Age 50 (Saturday) I actually felt pretty good 2 days post race except for my shoulder - going to Pt right now bc I sprained my deltoid and trapezius during the 50 - perhaps overuse and falling 4 times was the culprit? Wink
Sun- 3 mile walk, 20 min. easy elliptical
Mon- 6 miles easy
Tues - 7 miles, 30 min. elliptical
Wed - 10
Thurs - 80 min. elliptical
Friday - 10.5 trails
Sat - 10
weekly total - 48.5 miles,130 min. elliptical
year to date - approx. 1,421 miles
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Re: Your Week in Training May 14 - 20

Post  Admin on Fri May 25, 2012 2:04 pm

I ran every day.


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