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Your Week in Training Sep 10 - 16

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Your Week in Training Sep 10 - 16

Post  KBFitz on Sun Sep 16, 2012 12:08 pm

Daymilestype
Mon 05 easy61°F
Tue 05 tempo77°F
Wed 13 trail75°F Western Ridge & Valley trail loop in Rock Creek Park.
Thu 05 easy75°F
Fri --
Sat -- bike70°F To Joint Navy-Air Force Base Anacostia-Bolling and back (17 miles).
Sun 19 race63°F 3 miles to--Navy-Air Force Half Marathon 1:36:55 (7:24/mile)--3 miles from.
Week 47
YTD 1,766
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Re: Your Week in Training Sep 10 - 16

Post  Julie on Sun Sep 16, 2012 12:18 pm

M rest
T 8.5
W 4
R rest
F 6
Sat rest
Sun 11

29.5 week

1 week till marathon! Hope the ol' knee holds up.
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Re: Your Week in Training Sep 10 - 16

Post  fostever on Sun Sep 16, 2012 12:48 pm

M-11mi@8:00 pace
Tu-off- colonoscopy 10 year clearance
W-3x2mi (ave. mile pace splits):6:50,6:47,6:38-(8.12mi total)
Th-3mi treadmill recovery w/1hr strength/flex workout
Fr-10mi@ 7:48 pace
Sa-off
Su-20 mi CARA RTR @7:57 ave pace
52mi week 1476 YTD
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Re: Your Week in Training Sep 10 - 16

Post  fostever on Sun Sep 16, 2012 12:50 pm

Julie wrote:M rest
T 8.5
W 4
R rest
F 6
Sat rest
Sun 11

29.5 week

1 week till marathon! Hope the ol' knee holds up.
Good Luck, Julie
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Re: Your Week in Training Sep 10 - 16

Post  Julie on Sun Sep 16, 2012 2:09 pm

fostever wrote:
Good Luck, Julie

Thank you!
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Re: Your Week in Training Sep 10 - 16

Post  Michele "1L" Keane on Sun Sep 16, 2012 2:27 pm

I ran, I ran!!!!!!!

Mon - 4.5 miles on the roads
Tues - 6 miles on the AlterG
Wed - Swim
Thurs - 3.5 miles AM/3.1 miles PM
Fri - Core work class - hard
Sat - 2 miles running; 4 mile fast walk with hubby
Sun - 6 miles on the roads - 10 min 1st mile, 8:35 last mile

Total for the week: 25.1 miles (29.1 if you count the "power" walk)

Great to hear the knee is holding up Julie!
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Re: Your Week in Training Sep 10 - 16

Post  Mike MacLellan on Sun Sep 16, 2012 3:34 pm

Trust the training, Julie. Nothing you can do now but let the knee heal.

Woo hoo Michele! Smile Smile Smile

Week 4 of 14 Thxgiving 10k - cutback

Sat 9/8 - off; all day class, so I ran Friday instead
Sun 9/9 - 7mi easy
Mon 9/10 - 5.7mi recovery
Tues 9/11 - 11.2mi; 6x 1mi @10k pace (6:00-6:03) w/ 3-3.5min recoveries; last mile fell apart a little
Wed 9/12 - 5mi recovery
Thurs 9/13 - 6mi + 6x 10sec hill sprints + 3x strides
Fri 9/14 - backpacking up by Donner Pass with my dad; 3hr45min, 8.33mi, 2225'gain/1720' loss

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Re: Your Week in Training Sep 10 - 16

Post  mul21 on Sun Sep 16, 2012 4:43 pm

Week 7/16 for Philly

Mon-5 easy
Tues-12 @ 8:15
Wed-off
Thur-10 @ 7:45 (attempted tempo that just went strangely; 4 miles @ tempo and 2 @ GA/MP)
Fri-off
Sat-14 @ 8:10
Sun-6 @ 8:45

Week-47
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Re: Your Week in Training Sep 10 - 16

Post  EugeneGreenie on Sun Sep 16, 2012 6:32 pm

Another good week of training!

Monday-5
Tuesday-7 (speedwork: 1.25 mile warm up, 2 mi at tempo, 3x1k at 5k, 400,300,200,100 on 200 m rest, 1.25 mile cool down)
Wednesday-off
Thursday-11 (was going to be easy, but I was joined at mile 6 by a guy who I have seen on the trail from time to time, and the pace increased considerably
Friday-easy 8
Saturday-8 at MP--very consistent 8:52s
Sunday-21 in 10s. Ran with a group...fun...made the miles whiz by
TOTAL: 60
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Re: Your Week in Training Sep 10 - 16

Post  JohnP on Mon Sep 17, 2012 12:34 am

Week 7 of 16. This is the first year in quite a while where I haven't specifically trained for the Chicago marathon and it feels strange, though I am still running it as a training run.

Mon - 5.9 miles easy
Tue - 11.1 miles easy
Wed - 8.7 miles with 5x2000 meter cruise intervals
Thu - rest
Fri - 5.7 miles easy
Sat - 19.1 long run - thirds progression. (6 @ MP+60, 5 @ MP+30, 5 @ MP, 3 cooldown)
Sun - 6.1 miles recovery

Week - 56.6 miles
YTD - 1,855 miles
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Re: Your Week in Training Sep 10 - 16

Post  T Miller on Mon Sep 17, 2012 7:50 am

2 weeks till Persimmon 5k
4 weeks till iron horse 1/2 marathon
7 weeks till monumental marathon

Mon: 60 min mtb + 5 mile run
Tue: 8.5 w/ 6 x 1200 + 8 miles w/ 2 mile tempo
Wed: 75 min mtb + 5 mile run
Thu: 9 mile hal style tempo w/ 2 miles @ 6:06
Fri: 90 min mtb
Sat: 21.5
Sun: 14

Week: 71
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Re: Your Week in Training Sep 10 - 16

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