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Your Week in Training Sep 24 - 30

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Your Week in Training Sep 24 - 30

Post  KBFitz on Sun Sep 30, 2012 9:58 am

Daymilestype
Mon 10 easy58°F
Tue 07 easy71°F
Wed 13 trail66°F Western Ridge & Valley trail loop in Rock Creek Park.
Thu --
Fri --
Sat 12 frtlk64°F
Sun 20 long66°F Capital Crescent loop.
Week 62
YTD 1,868
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Re: Your Week in Training Sep 24 - 30

Post  Mike MacLellan on Sun Sep 30, 2012 10:19 am

Week 6 of 14 for Thxgiving 10k - Speed

Sat 9/22 - 6mi easy
Sun 9/23 - 10.2mi w/ 12x 1min @3-5k w/ 2min recovery
Mon 9/24 - 5mi easy
Tues 9/25 - 7.6mi easy
Wed 9/26 - 5mi easy
Thurs 9/27 - 12.1 w/ 2/1/1/1/1 @10k pace w/ 5/3/4/3min recoveries (nailed it!)
Fri 9/28 - zzzz

Week - 45.9mi
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Re: Your Week in Training Sep 24 - 30

Post  Michele "1L" Keane on Sun Sep 30, 2012 11:34 am

Not a lot of mileage this week, but a breakthrough in the race. On the way back, finally.

Mon - 4 easy miles
Tues - 3 easy miles
Wed - Core and strength class
Thu - 6 miles
Fri - 2 miles easy
Sat - Akron Half Marathon in 1:55:53
Sun - Day off. Feel better than I expected, but I am thanking the rain as I know I need to recover

Total for the week: 28.1 miles

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Re: Your Week in Training Sep 24 - 30

Post  Mark B on Sun Sep 30, 2012 1:23 pm

Nice work, Michele! Good to see you coming back.

---

I am starting to ramp up the activity/mileage in preparation for some serious craziness next year.

Mon: 9.2 mile trail run
Tue: 2.2 miles walking at lunch
Wed: 3.8 miles walking at lunch
Thu: 5.1 miles at low HR
Fri: 90 minutes heavy yard work
Sat: 5k race (new PR!), plus another .8 miles warmup
Sun: Rest day (feeling that 5k!)

Week: 24.3 miles total
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Re: Your Week in Training Sep 24 - 30

Post  Julie on Sun Sep 30, 2012 1:25 pm

Great, Michele! Glad things are improving so much!

M-R rest/recover from marathon
F 6
S 5
Sun 9

20 week
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Re: Your Week in Training Sep 24 - 30

Post  JohnP on Sun Sep 30, 2012 7:18 pm

Now that I am not running the Chicago marathon for a time, the weather is looking great - 40 to 50 degrees. Oh well, it will make for a good long run for me anyway. And a ton of great times is predicted.

Week 9 of 16 for Philadelphia marathon

Mon - 4.8 miles easy
Tue -7.16 miles easy
Wed - 8.12 miles easy
Thu - 10.3 miles with 10xYasoo 800
Fri - 5 miles easy
Sat - 19.2 miles easy long run which wasn't so easy mid-day after golf
Sun - 4 miles recovery

Week - 58.6 miles
YTD - 1,971 miles
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Re: Your Week in Training Sep 24 - 30

Post  EugeneGreenie on Sun Sep 30, 2012 7:31 pm

Another good week in Paradise. Looking forward to a rest day and massage tomorrow.

M-5 easy
T-7 Speedwork 2K, 8x400, 5x200 with warm up and cool down
W-6 easy
Th-12 with middle at MP
F-Off
S-21 in 9:50s
S-10in 8:20s
TOTAL: 61
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Re: Your Week in Training Sep 24 - 30

Post  mul21 on Sun Sep 30, 2012 7:39 pm

Week 9/16 for Philly

Mon-off
Tues-3.5-aborted tempo run
Wed-10 w/8 x 800 (3:08-3:13)
Thur-13.5 @ 8:16
Fri-4 easy
Sat-15 @ 8:20 (supposed to be fast finish but the iliopsoas has flared up again)
Sun-4 easy

Week-50
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Re: Your Week in Training Sep 24 - 30

Post  fostever on Sun Sep 30, 2012 8:33 pm

M-6mi @7:55 pace
Tu-4mi easy w/mi 3@6:54 pace
W-4mi tempo mi 2 @6:44. 7:13 ave pace
Th-off
Fr-4mi easy
Sa-8mi @8:03 pace
Su-50mi apple cider bike tour.
26mi taper week 1542 YTD
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Re: Your Week in Training Sep 24 - 30

Post  Jerry on Sun Sep 30, 2012 9:00 pm

36 slow miles.
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Re: Your Week in Training Sep 24 - 30

Post  fostever on Sun Sep 30, 2012 9:13 pm

@JohnP wrote:Now that I am not running the Chicago marathon for a time, the weather is looking great - 40 to 50 degrees. Oh well, it will make for a good long run for me anyway. And a ton of great times is predicted.

Week 9 of 16 for Philadelphia marathon

Mon - 4.8 miles easy
Tue -7.16 miles easy
Wed - 8.12 miles easy
Thu - 10.3 miles with 10xYasoo 800
Fri - 5 miles easy
Sat - 19.2 miles easy long run which wasn't so easy mid-day after golf
Sun - 4 miles recovery

Week - 58.6 miles
YTD - 1,971 miles
I saw a long term forecast for Philly and It's supposed to be an Indian summer spike in temps to 80F+, sorry couldn't help myself, John. Yeah, should be fun this week!
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Re: Your Week in Training Sep 24 - 30

Post  Ben Z on Mon Oct 01, 2012 7:32 pm

Not enough miles but maybe, just maybe I am still getting faster.

Mon: off

Tue: 10 w/ 14 x 30 sec pick-ups

Wed: 7 easy

Thur: 10 w/ 12 min, 10 min, 8 min hard uphill (4 min easy recoveries); first run on the Miwok Trail and it was really fun

Fri: 5 easy

Sat: 12ish easy w/ 10 strides after (forgot my watch so just ran for time)

Sun: 16.3 w/ 13.1 in 1:31:00 (~8% off goal marathon pace; felt in total control of the pace, great run)
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Re: Your Week in Training Sep 24 - 30

Post  T Miller on Tue Oct 02, 2012 7:22 am

Mini step back this week for Saturday's 5k.

Mon: 60 min mtb + 5 miles
Tue: 4.5 miles w/ 400 800 400 800 + 9 miles w/ 4 @ 6:23 pushing stroller
Wed: 3 miles easy
Thu: 4 miles easy
Fri: 4 miles w/ pickups
Sat: 4 mile warmup + 5k 17:41
Sun: 17 mile progression run w/ Wendy

Week: 53
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Re: Your Week in Training Sep 24 - 30

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