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Your Week in Training July 9 - 15

+11
Jerry
Kenny B.
fostever
EugeneGreenie
Julie
Mark B
Michele "1L" Keane
mul21
Nick Morris
Mike MacLellan
KBFitz
15 posters

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Your Week in Training July 9 - 15 Empty Your Week in Training July 9 - 15

Post  KBFitz Sun Jul 15, 2012 7:11 am

Daymilestype
Mon --
Tue --
Wed -- No running seven days straight. Work can get in the way at times.
Thu --
Fri 05 easy61°F/16°C Avenue Paul IV - Biryogo Mosque - Avenue de la Justice loop.
Sat --
Sun 18 long63°F/17°C Lunar expedition over Colline Mpanga. Bit the dust. Doubled up.*
Week 23 Pathetic but true.
YTD 1,442
* Took it up over the mountain through the fine dust tracks that pass for roads outside of Kigali. Ran with another runner down the other side. I expected the dirt road would merge with a tarmac road about 2 miles from the top. After 4 miles on dirt I asked him if this road went back to Muhima. He said no, Muhima was back the way we came. So he escorted me back 2 miles and put me on another dirt track to Muhima. Then that track narrowed and I decided to go back the only way I knew for sure ... back up the backside of Mt. Mpanga.

Your Week in Training July 9 - 15 Mt_mpa10
After only a few hundred meters, I bit the dust fairly hard ... falling squarely on my left arm & shoulder ... where I wear my MotoACTV. Taking my full weight in the dust shattered the gorilla glass. RIP MotoACTV.

Your Week in Training July 9 - 15 Motoac10
Turns out, we were on the 'road' that would have allowed me to circumnavigate Mt. Mpanga and return home. I expected it would be tarmac and that a vehicle or two would be on it. Not so. Some day I'll learn to upload routes into my Forerunner so it can tell me if I'm on track. Then again, maybe not.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Mike MacLellan Sun Jul 15, 2012 9:08 am

RIP gadget. I find that a turn chart tends to be helpful on new long routes.

7/7 - 116mi ride, Lakewood to San Diego
7/8 - 45min recovery run
7/9 - 45min recovery run
7/10- 51min easy run
7/11 - 55mi ride w/ 2x 5mi tempo, 1x 19min LT up a big hill
7/12 - off
7/13 - 20mi recovery ride

Week - 12hr33min, 16mi run pale
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Nick Morris Sun Jul 15, 2012 10:26 am

Mon - cross training + weight training (upper body)
Tues - 5.20 + weight training (legs)
Wed - 8.55 + weight training (upper body)
Thurs - 5.25
Fri - Rest
Sat - 8.58
Sun - 17.28

Total = 44.86
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  mul21 Sun Jul 15, 2012 11:30 am

I actually ran this week! Yea me!

Mon-6
Tues-off
Wed-4
Thur-8
Fri-off
Sat-6
Sun-10

Week-34
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Michele "1L" Keane Sun Jul 15, 2012 11:54 am

Last week before NY training begins, and I have a long way to go before November!

Mon-5 easy
Tues-6 total miles done as 8 x 400 m ave. 1:40
Wed-5 easy + 21 miles on the bike
Thur-5 miles with 6 x 45 s pickups
Fri-off
Sat-2 easy miles with striders
Sun-Presque Isle Half Marathon. 2nd AG Probably the worst weather that I have ever run/raced in. A t-storm came through that ended about 20 min before the race was to start leaving us with 73F and 99% humidity! It thundered the whole time, and the last 2 miles were in a complete torrential downpour. You couldn't even see the runners in front of you, and the course is open to traffic in the right lane. I actually manged to run 1:48:30. Warm up of 1.5 miles, no warm down due to weather.

Week-37.6 miles + 21 miles cycling
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Mark B Sun Jul 15, 2012 1:30 pm

Trying to get back into it, post-vacation.

Mon: 3.1 miles at a fairly good clip, testing shoes at Nike
Tue: 2.8 miles walking at lunch
Wed: 4 miles barefoot, followed by 2.6 miles walking at lunch
Thu: Rest day
Fri: 6.2 miles barefoot (farthest ever, with all-out surge at end, hitting 5:45/mi pace!)
Sat: Rest day
Sun: A little sore from all the intensity this week so took extra day off.

Week: 18.8 miles total (10.2 miles barefoot, 5.2 miles walking, 3.1 miles running with shoes)
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Mike MacLellan Sun Jul 15, 2012 1:30 pm

Michele - NICE! Sounds like a hell of a time.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Julie Sun Jul 15, 2012 2:12 pm

M rest
T 6
W 12
R XT/Shred
F 11
Sat 5
Sun 20

54/week

Had some sunbutter brownies this morning before my long run and they seemed to really help. I thought of Mike and his mom's brownies. Now to take them to CA. And I signed up for Marquette Marathon (MI) Labor Day weekend, too.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Mike MacLellan Sun Jul 15, 2012 2:42 pm

Julie - NICE! Sunbutter = sunflower seed butter?
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  EugeneGreenie Sun Jul 15, 2012 3:18 pm

A fun week!

Monday: 5.5 with friends
Tuesday: was going to run, but decided to eat pizza with friends instead
Wednesday: 10.5--general aerobic with 2x400, 2x200, 2x100 at the end (in 7 min pace)
Thursday: 6.5 general
Friday: 6 on a cool train in Bend, OR
Saturday: 15 miles with 10ish at almost marathon pace (9.03s) and a honkin big hill at the end
Sunday: 6.5
TOTAL: 50!

WOW, while totally not my goal, I am thrilled that I have reached this milestone so early in my training cycle. Mostly easy miles.

Signed up for a half marathon next Saturday. Plan to run at the same pace as the one I ran in May...about 1:48 to 1:49.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Julie Sun Jul 15, 2012 8:18 pm

Mike MacLellan wrote:Julie - NICE! Sunbutter = sunflower seed butter?

Yeah I make it in my vitamix/blender since I'm allergic to nuts just with sunflower seeds and canola oil since it doesn't have enough oil on its own. You'd be proud, too, I joined a CSA and we're eating so many veggies now.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Nick Morris Sun Jul 15, 2012 9:28 pm

mul21 wrote:I actually ran this week! Yea me!

Mon-6
Tues-off
Wed-4
Thur-8
Fri-off
Sat-6
Sun-10

Week-34

Glad to see you put some mileage in this week Wink
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  fostever Sun Jul 15, 2012 10:30 pm

M-7mi easy
Tu-4mi treadmill recovery pace w/1hr strength
W-800-1600-800-1600-800 w/ coach Leach @ 6:05 pace/5mi total
Th-off
F-7mi MP run @7:08 pace
Sa-10 mi@8:00 pace group run (cut back week)
Su-4mi treadmill recovery w/ 1hr strength
37 mi week 1063 YTD
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Kenny B. Mon Jul 16, 2012 10:28 am

2nd week of 20 for Philly was a big step-back week after 6 weeks or so of climbing finishing with a 5 mile race.

Your Week in Training July 9 - 15 GydQuIN6AAAAAElFTkSuQmCC

WTD = 39 YTD 1,407
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Jerry Mon Jul 16, 2012 10:42 am

Pretty good week:

Monday: lazy.
Tuesday: 3, lazy
Wednesday: 5, lazy
Thursday: 12
Friday: 12
Saturday: 10
Sunday: AM-8, PM-3, plus soccer

Weekly: 53
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Dave-O Mon Jul 16, 2012 6:58 pm

Week 4 of Chicago Training, last week of "base" work

Mon: 12 miles - 6:20 pace
Tues: 10 miles - 6:50 pace
Wed: 14 miles - 6:38 pace
Thurs: 4 miles + 6 miles, both easy
Fri: 8 miles - 6:13 pace with 4 x 4:00 fartlek
Sat: 10 miles - 9:10 pace, in the mountains of Santa Fe, 9,440 feet elevation, lots of climbing
Sun: 18 miles - 6:45 pace, still in elevation, but mostly flat

Week: 82
YTD: 2,057

The real fun starts next week....
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  mountandog Tue Jul 17, 2012 3:09 pm

Fun week.

Mon - 6 mile GA
Tue - 7 mile GA
Thu - off
Fri - 3 miles with strides as race warmup outside Cincinnati on the way to North Carolina
Sat - "The Scream" half marathon with my 5 oldest kids -- 4-7% downhill grade for much of the race. Made the flats and small uphills feel like Mt. Everest. It is now Tues and I'm still sore all over.
Sun - 6 mile recovery

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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  T Miller Wed Jul 18, 2012 8:11 am

Is it too late to post last week's training. I know, it's old news.

Week 1 post Half Ironman turned Olympic like distances.

Mon: 8 mile mtb ride
Tue: 3 mile run + 500yd swim
Wed: 5 mile run
Thu: 42 mile bike
Fri: 21 mile bike
Sat: 8 miles w/ Limestone 5k 18:38 first in AG
Sun: 11 hot steamy miles w/ Wendy + 1200m open water swim

WTD: 27 miles running, 71 miles cycling, 1700m swimming
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Joel H Wed Jul 18, 2012 8:30 am

T Miller wrote:
Sun: 11 hot steamy miles w/ Wendy

TOO MUCH INFO....keep that kind of stuff to yourself! Wink Wink Wink
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Mike MacLellan Wed Jul 18, 2012 10:31 am

Joel H wrote:
T Miller wrote:
Sun: 11 hot steamy miles w/ Wendy

TOO MUCH INFO....keep that kind of stuff to yourself! Wink Wink Wink

I'll play for the other team: pics or it didn't happen.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  Michele "1L" Keane Wed Jul 18, 2012 5:20 pm

mountandog wrote:Fun week.

Mon - 6 mile GA
Tue - 7 mile GA
Thu - off
Fri - 3 miles with strides as race warmup outside Cincinnati on the way to North Carolina
Sat - "The Scream" half marathon with my 5 oldest kids -- 4-7% downhill grade for much of the race. Made the flats and small uphills feel like Mt. Everest. It is now Tues and I'm still sore all over.
Sun - 6 mile recovery


I ran the marathon there - fun times!!!
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  mountandog Wed Jul 18, 2012 5:45 pm

Michele "1L" Keane wrote:
mountandog wrote:Fun week.

Mon - 6 mile GA
Tue - 7 mile GA
Thu - off
Fri - 3 miles with strides as race warmup outside Cincinnati on the way to North Carolina
Sat - "The Scream" half marathon with my 5 oldest kids -- 4-7% downhill grade for much of the race. Made the flats and small uphills feel like Mt. Everest. It is now Tues and I'm still sore all over.
Sun - 6 mile recovery


I ran the marathon there - fun times!!!

The 2012 marathon this Oct sold out in 18 min. I can now see why.
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Your Week in Training July 9 - 15 Empty Re: Your Week in Training July 9 - 15

Post  T Miller Thu Jul 19, 2012 7:41 am

Mike MacLellan wrote:
Joel H wrote:
T Miller wrote:
Sun: 11 hot steamy miles w/ Wendy

TOO MUCH INFO....keep that kind of stuff to yourself! Wink Wink Wink

I'll play for the other team: pics or it didn't happen.

Sorry no pics so I guess it didn't really happen. I didn't really run 27 miles either, I'm not lazy like Jerry.
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