Your Week in Training July 30 - August 5

Day	miles	type
Mon	--
Tue	10	easy	63°F/17°C 3rd attempt to find a route back from Mt. Mpanga. Success.
Wed	--
Thu	12	tempo	62°F/17°C Lawdy mama these hills are tough.
Fri	--
Sat	05	pace	61°F/16°C That's more like it. How bout that Tirunesh Dibaba?
Sun	17	long	60°F/15°C Mt. Mpanga loop complete. Tough dust tracks. Feels good though.
Week	44
YTD	1,508

The Mt. Mpanga loop -- 2,000+ feet of climbing and descending mostly on trails (dirt roads much like trails anyway).

I'm returning from Rwanda through Addis Ababa on Ethiopian Airways. Here's what you get while the Ethiopian Airways website processes your information during booking. My new favorite airline.

M rest
T 7.5 (deep left knee pain)
W shred (for my knee to have a break)
R 7 and fell half way through.
F 6
S 5
Sun 20

Had to cut back on my training and cut out the two 12 milers scheduled during the week to try to keep my knee from getting further injured. I just don't want to write numbers in my schedule and show up to the marathon with a knee injury. I've done that a few times too many already.
4 weeks till MI, 7 weeks till CA.

Mon - 3.11 (recovery) + weight training (upper body)
Tues - 6.26 + weight training (legs)
Wed - 9.35
Thurs - 6.27
Fri - Rest
Sat - 9.37
Sun - 20.11

Total = 54.47

Those routes look great, Kevin. Thanks for sharing.

Mon: Off
Tue: 5.4 mile mixed road/trail run with Tim
Wed: 7 miles easy road run with Wendy
Thu: Rest
Fri: 5.1 miles barefoot on asphalt
Sat: Rest
Sun: 9 miles low HR run on the roads

Total: 26.5 miles

Still no running, but lots of cycling. Achilles is still too sore to run; PT will do iontopheresis on Tuesday

Mon: 26 miles cycling
Tue: Weights and core work; PT
Wed: 42 miles cycling
Thu: 22 miles cycling; PT
Fri: 42 miles cycling
Sat: 18 miles cycling
Sun: 28 miles cycling

Total: 178 miles cycling (supposedly equivalent to 50 miles running)

Slowly but surely getting back in the groove. Week 1 of training for Philly.

Mon-off
Tues-8 GA (7:57)
Wed-10 easy (8:21)
Thur-off
Fri-6 recovery
Sat-12 (8:24)
Sun-6 recovery

Week-42

M-6mi easy on the Malecon
Tu-2 mi up a dusty rocky mountain trail and 2 down
W-44min Hal tempo on the Malecon (6mi) 6:30 peak pace
Th-9mi easy w/ hills above the coast
Fr-12mi @8:09 ave pace last day in La Paz
Sa- off travel day
Su- 5 mi recovery pace w/short strength workout.
42mi week 1189YTD

Week 7 of Chicago Training, step-back week

Mon - 8 easy
Tues - 10 at 6:15 pace with some fartlek
Wed - 12 at 6:35 pace (+4 easy on treadmill at lunch)
Thurs - 10 at 6:02 pace with 4 miles at goal MP + 1 mile in 5:17
Fri - 10 easy
Sat - 20 at 6:45 pace
Sun - 6 easy

Week: 80
YTD: 2,319

Next week, I finally have permission to get back to triple digits!!!!

Week 1 of marathon training

Mon - 6 miles with 15x25 seconds strides
Tue - 6.25 easy
Wed - 6.4 miles with 3.5 miles at tempo
Thu - 7.86 miles easy
Fri - 5.5 miles easy
Sat - 15 miles progression (5 miles each at MP+60, MP+30, MP)
Sun - 5 miles easy

Week - 52 miles

Overall grade for week 1 - B+. I hit the mileage mark but had to use a normal rest day to meet the miles for the week because work reduced times for some workouts. Also noticed some soreness in the area behind my left knee, never had this before, hopefully it goes away. Too soon to be injured.

In Nantucket for part of the week!!! So incredibly humid and hot. I feel as if I am working twice as hard for the same speed.

Monday: off
Tuesday: 10 at 8:30 pace. An incredible run, despite the warm weather (still in Eugene)
Wednesday: 3
Thursday traveling
Friday: 7.8 in the morning and 3 in the evening. So hot in Nantucket
Saturday: 9 in Nantucket
Sunday: 10 in Nantucket
TOTAL: 42.8

Not bad for being on vacation.

7/28 - 1hr30min TT on the bike AM, 6mi recovery + 4x strides PM
7/29 - 10mi GA
7/30 - 5mi recovery on a treadmill in the Luxor
7/31 - 4mi recovery + 4x 10sec hill sprints on a treadmill in the Luxor
8/1 - 7.15mi GA
8/2 - 1hr15min hard bike w/ 6min VO2max interval to PR a hill
8/3 - off
8/4 - 6.2mi recovery/easy + 5x 8sec hill sprints

Week - not as much as before

Will be starting 10k training in 2 weeks, so stepping up my first day of the week from Saturday to Sunday to match my plan spreadsheet.

Mon: 8 miles w/ Wendy in Washington
Tue: 5 miles w/ Mark B.
Wed: off travel
Thu: 6 miles
Fri: 8 MTB + 500 swim + 8 mile run
Sat: Off support Wendy in first tri
Sun: 10 w/ 2 @ MP

Marathon training has begun. Now it's time to get my weight back under control.

37 miles