Your Week in Training Oct 1 - 7

The slow ramp-up continues!

Mon: 12 hilly miles at relatively low HR
Tue: 2.2 miles walking
Wed: 3.1 miles walking
Thu: 7.1 miles at low HR
Fri: Rest
Sat: 1 mile walking
Sun: 10.3 miles low HR

Total: 35.6 miles, including walking

Week 10/16 for Philly

Mon-5 easy
Tues-10 w/8 x 800 (3:08-:09, last one at 3:04)
Wed-off, sick kiddo
Thur-14 @ 8:12
Fri-4 easy
Sat-5 easy
Sun-18 w/Mo Cowbell half; First 10 @ 7:28, last 5K @ 7:00

Week-56

Week 7 of 14 for Thxgiving 10k - Speed - HALFWAY? Shit.

Sat 9/29 - 6.5mi easy
Sun 9/30 - 12.1mi w/ 18x 1min @3-5k/90sec easy in the middle - tough
Mon 10/1 - 5.5mi easy
Tues 10/2 - 7.6mi easy
Wed 10/3 - 11.4mi w/ 24x 200/200s, splits from 45/55 (6:00/7:20 pace) to 40/60 (5:20/8:00 pace) in 4's - nice
Thurs 10/4 - on a jetplane to DC - sick
Fri 10/5 - 7.6mi easy on the National Mall, shooting snot rockets at passersby

Still slowly progressing......

Mon - 7 miles on the Alter G
Tue - Easy 3 miles
Wed - Day off from running, core and weight class
Thurs - 5.5 miles
Fri - 5.5 miles
Sat - 15.25 miles Ave 9:33 pace
Sun - Day off Watched Chicago marathon on iPad

Total for the week: 36.25

WOW! Michelle! Your week was fantastic!

Monday - off - massage...ahhhhh
Tuesday - 7 - speed work
Wednesday - 6 - easy at work
Thursday - 11 - at pace
Friday - 5 with DH along the creek
Saturday - 15 - on the river. last miles faster
Sunday - 6 - at pace
TOTAL - 50

M-4mi mild tempo 7:50 ave pace
Tu-3.34mi recovery pace
W-1600-1000-800 5k pace (4mi total)
Th-off
Fr-3 mi jog
Sa-8x200 w/6short hill sprints (3mi)
Su- Chicago Marathon 3:07:34 (7min PR)
43mi wk 1585 YTD

Week 10 of 16 for the Philadelphia marathon.

Mon - 5.5 miles easy
Tue - 7.5 miles with 4 at tempo
Wed - 5 miles easy
Thu - 4 miles easy
Fri - 3 miles easy
Sat - 2 miles easy
Sun - Chicago marathon 3:44:04. First 14 miles were at MP, rest were a hodgepodge of paces slowing the last 3-4 to avoid needing much recovery

Week - 53.5 miles
YTD - 2,025 miles

fostever wrote:
Su- Chicago Marathon 3:07:34 (7min PR)

Way to go Steve!

4 weeks to go

Mon: 60 min mtb + 5 miles
Tue: 9 mile Hal style tempo + 7 miles w/ 3 FCR pushing stroller
Wed: 5 miles am + 5 miles pm
Thu: 8 miles
Fri: Off
Sat: 21
Sun: 8 w/ 6 @ MP + 3 miles easy (long run / pace run was a difficult combo and not very good for the confidence)

Week: 71

T Miller wrote:Sat: 21
Sun: 8 w/ 6 @ MP + 3 miles easy (long run / pace run was a difficult combo and not very good for the confidence)

Didn't you read the fake thread from Stan? No good can come out of this combo although it's certainly understandable if scheduling forces it this way.

EugeneGreenie wrote:WOW! Michelle! Your week was fantastic!

Thanks. I'm getting there.

fostever wrote:
Su- Chicago Marathon 3:07:34 (7min PR)

Woohoo! Congrats!

JohnP wrote:

T Miller wrote:Sat: 21
Sun: 8 w/ 6 @ MP + 3 miles easy (long run / pace run was a difficult combo and not very good for the confidence)

Didn't you read the fake thread from Stan? No good can come out of this combo although it's certainly understandable if scheduling forces it this way.

40 miles plus soccer (4:1 win). No, Jerry didn't score.

JohnP wrote:

T Miller wrote:Sat: 21
Sun: 8 w/ 6 @ MP + 3 miles easy (long run / pace run was a difficult combo and not very good for the confidence)

Didn't you read the fake thread from Stan? No good can come out of this combo although it's certainly understandable if scheduling forces it this way.

Well I agree and disagree. Sure it can rock one's confidence and if done to late in a training cycle that would not be good. Plus there is no really training benefit you will gain for a race if done late.

Now on the other side of it let's say this work is down 6 weeks or longer out in a training cycle I believe there is huge benefits and confidence that can be gained from this type of combo workout. It is one that I have used many times in my Boston build-ups. Aerobically, strength to name just two benefits, plus I feel that it can help teach how to work through what a tough patch. And maybe even more importantly give the effect of what you can feel and experience in tired legs late in a race.

The Turkey may not be super fit, but I'm still running...
Legs are tight, and I'm just trying to make it to New York in a position to finish OK. (Gone is the PR Goal).

This week was a get back at it week after coming off the Bourbon Chase 200 mile relay (Team Time: 24:17) last weekend.

Mon - 6M @ 7:30/mile
Tue - Rest/Massage please help my poor calves
Wed - 20M @ 7:07/mile (with ~10 @ MP)
Thurs - 8.5M @ 7:35
Fri - Lazy/Work
Sat - 7.5M (5K Race - 1st OA in 18:XX, Ran 1st mile hard, the rest of the race uncontested)
Sun - 15.5M (Atlanta 13.1 in 1:26 ~Marathon Pace)

Week: 57 miles