Your Week in Training Oct 8 -14

Nope, not back to the long runs for me. Achilles can't handle it - yet.

Mon - 4.5 miles easy
Tues - 6.2 with 1 min pickups
Wed - 5 miles; Core and weight class
Thurs - 7 miles Progression Run (9:43, 9:28, 9:12, 8:58, 8:42, 8:28, 8:12)
Fri - 5 easy
Sat - 14 miles - 9 min ave pace which might have been too much since the Achilles started to tighten around mile 11. Shut it down at 14 (instead of 16)
Sun - Day off

Total - 41.7 miles

Steady progression.

KBFitz wrote:

Day	miles	type
Mon	--
Tue	14	easy	58°F
Wed	13	trail	66°F Western Ridge & Valley trail loop in Rock Creek Park.
Thu	11	tempo	54°F
Fri	--
Sat	20	long	45°F To Haines Point, three laps, and back with Chris McKee. Crisp Autumn morning.
Sun	20	long	60°F Capital Crescent loop. Back to back long runs, that's the ticket!
Week	78
YTD	2,000

Did you plan that YTD? Hah ha, love it!

KBFitz wrote:

Day	miles	type
Mon	--
Tue	14	easy	58°F
Wed	13	trail	66°F Western Ridge & Valley trail loop in Rock Creek Park.
Thu	11	tempo	54°F
Fri	--
Sat	20	long	45°F To Haines Point, three laps, and back with Chris McKee. Crisp Autumn morning.
Sun	20	long	60°F Capital Crescent loop. Back to back long runs, that's the ticket!
Week	78
YTD	2,000

Are you doing JFK? Two 20s in a row?

1 week after the Chicago marathon training run - I definitely felt it this week and removed all hard runs from the week's schedule.

Five weeks to the Philadelphia marathon

Mon - rest
Tue - 2.5 painful miles
Wed - 4.1 somewhat difficult miles
Thu - 6 miles (TM) with inclines - trying to add some incline/hills now for Philly and Boston
Fri - 8.2 miles easy, felt much better
Sat - 20 miles long run
Sun - 5 miles (TM) with inclines

Week - 45.8 miles
YTD - 2,070 miles

Every run over 10mi, Kevin? Nice!

Week 8 of 14 for Thxgiving 10k - the end of SPEEEEEED/cutback

Sat 10/6 - 5.5mi easy - 4 w/ Aileen, 1.5 progression to a sprint on the track - still feeling residual sickness
Sun 10/7 - 5.5mi easy - oof, still a bit drained
Mon 10/8 - 9.5mi w/ 20x 400m (1:29--->1:25, then all out)
Tues 10/9 - off, flying home from DC
Wed 10/10 - 4mi w/ 3x strides
Thurs 10/11 - 7.6mi w/ 5kTT (18:20)
Fri 10/12 - off

Onto stamina!

JohnP wrote:Are you doing JFK? Two 20s in a row?

Roger that John. We have Whitney, Vivian, Schuey and I in the race with Chris and Michele in support. It should be a good time but [for me] it won't be pretty and it's gonna hurt.

Kevin, Looking Good
Michele, Good to see your progress
JohnP, take it easy until you feel you're recovered.
Mike, your stamina plans look challenging.

3 weeks out, I'm beginning a taper but plan a long run next weekend.

Mon: 5
Tue: 5
Wed: 6 w/ 5 x 800
Thu: 60 min mtb
Fri: 16 w/ 14 @ MP
Sat: 20 w/ fast finish
Sun: 6

Week: 58

52 miles

M-Fr- repair
Sat-3.21 mi jog and some quick jaunts to mile markers at Samantha's CC race, 20:32/36th in city's 2nd for Payton's varsity
Sun 4mi treadmill easy and hr strength.
7mi wk 1592 YTD

Mon: 0, went out for MNF
Tues: 0, softball, went out to bars after
Wed: 4
Thurs: 0, drank for Thursday night football
Fri: 6
Sat: golf, beers
Sun: 10

Week: 20

So that's how the other half lives!