Your Week in Training Sep 17- 23

Starting to ease the miles up a bit as I set my sights on next year.

Mon: 4.9 miles on very rocky trail, wearing Luna Sandals (won't be doing that again)
Tue: Rest
Wed: Rest
Thu: 8 miles at low HR, wearing shoes
Fri: 3.1 miles barefoot
Sat: Rest
Sun: 6 miles, with MAF test that showed continued improvement with the low HR work



Total miles for the week: 22.1

Week 5 of 14 Thxgiving 10k - Speed

Sat 9/15 - 9.35mi backpacking - 2700' gain/2950' loss
Sun 9/16 - 6.04mi easy
Mon 9/17 - 10.1mi w/ 12x 45sec @3k w/ 2:15 recoveries
Tues 9/18 - 5.52mi
Wed 9/19 - 7.6mi
Thurs 9/20 - 12mi progression from 8:30 ---> 6:10.
Fri 9/21 - rest

3 short runs and then Half Moon Bay Marathon this a.m. I'll write a report later but lots of trail sections and very tough but my knees did OK and I have a new personal worst time but it's OK, I think, since it was my first trail-containing marathon.

Week 8/16 for Philly

Mon-off
Tues-10 w/6 mile tempo (7:30, 7:19, 7:09, 7:09, 7:05, 7:00)
Wed-6 recovery
Thur-12 @ 8:08
Fri-6 easy
Sat-20 @ 8:16
Sun-6 @ 8:53

Week-60

a good week. It was supposed to be a recovery week.

Monday: 5.75 easy
Tuesday: 7 including 1000, 800, 400 cutdowns, three sets at 10K, 5K and mile pace. I was really bothered by the smoke from nearby fires.
Wednesday: off
Thursday: 11 at sub-nine pace
Friday: 5 easy
Saturday: 8 easy
Sunday: 16.75 at 9:15 pace
TOTAL: 53.5

A good week

E Greenie<--ice bath ayeeeeeeeeeeeee

M-8.25mi recovery morning after 20miler- felt good
Tu-5mi recovery w/ 1hr strength workout
W-3x 800,400,200 (5mi total)
Th-off
Fr-4mi treadmill rolling hills @7:11 pace (6mi total)
Sa-12mi @7:57 pace
Su-4mi recovery w/1hr strength workout
40mi week 1516 YTD

Julie wrote:3 short runs and then Half Moon Bay Marathon this a.m. I'll write a report later but lots of trail sections and very tough but my knees did OK and I have a new personal worst time but it's OK, I think, since it was my first trail-containing marathon.

Congratulations on finishing a tough marathon, Julie! I'm glad your knees are OK, that's a big step forward.

Week 8 of marathon training

Mon - 6.1 miles easy
Tue - 9.8 miles with 10 x 1 minute intervals
Wed - 13 miles MLR
Thu - 11.1 miles with 5x1.25 mile tempo intervals with 2:30 jog, also 3x200 meter intervals
Fri - 4.6 miles easy
Sat - rest
Sun - 13.1 miles, Alpine Runners half marathon, 1:41:33 - new PR for me, second in age group
Splits - 7:40, 7:39, 7:40, 7:39, 7:43, 7:49, 7:38, 7:47, 7:49, 7:39, 7:47, 8:07, 7:43, :48

Week - 57.6 miles
YTD - 1,912 miles

29 miles plus soccer, 1:0, we win.

5k next weekend and Marathon in 6 weeks.

Mon: 60 min mtb + 5 mile run
Tue: 7 w/ 20x400 @ 3k pace + 7 w/ 3 mile FCR pushing stroller
Wed: 60 min mtb + 5 mile run
Thu: 10 mile hal style tempo w/ 2 mile peak around 6:10
Fri: 60 min mtb
Sat: 14 w/ 12 @ MP
Sun: 16

Week: 64

Last training week before taper:

Mon: 10 easy
Tues: 12 with 3 miles of in/out 200m, 35 and 45 second, 16:02 total
Wed: 10 easy
Thurs: 12 with 3 x 2 miles
Fri: 6 easy
Sat: 18 miles at Dances With Dirt.
Sun: 20 in 6:34 pace. Miles 11 - 20 in 1:02ish

Week: 88
YTD: 3,008

Congrats to Julie and to Nick!

some semblance of a runnign week, but I am so very slow.........

Mon - 3
Tues - 7 on the AlterG
Wed - 3, core and weight work
Thurs - 7 painful miles
Fri - Off
Sat - 10 miles
Sun - Off

Total: 30 very slow miles

Good week. Feeling a little niggle in my quad this last week so gotta watch it.

Mon: 7 easy/very easy

Tue: 10.25 w/ 30 * 120m diagonals, 100m easy recovery

Wed: 6 easy

Thur: 11.2 w/ 3 x 3km @ goal MP, 1km @ goal MP + 30 sec/km

Fri: 6 easy

Sat: 10 easy

Sun: 12 easy/moderate, 4 easy/moderate