Your Week in Training Oct 22 - 28

Day	miles	type
Mon	--
Tue	06	easy	76°F
Wed	08	trail	65°F
Thu	05	tempo	63°F
Fri	--
Sat	03	easy	59°F
Sun	26.2	race	59°F MCM 3:32:23 in stiff winds from Hurricane Sandy but no rain.
Week	48
YTD	2,096

In lieu of a full race report: I ran this easy with Chris as a training run. It was brilliant. Supporters were deep and loud in many places, there were lots of bands playing music on course and the marines did the water stops to perfection. It's easy to overlook these things when you're running for time. The rains of Hurricane Sandy held off, but precursor winds were quite stiff ... and we ran into the teeth of it coming north out of Haines Point (just after the half) and in the last three miles ... and this monster storm isn't even here yet.

My race? No race. Just a training run like Chris was doing. So we ran it together at roughly 8:00 pace. Why didn't I race it? Well ... you've got to know when to hold em, know when to fold em. Last week I nailed the Army Ten-Miler. So I'm in good shape. But that effort strained my hammy and glute on my left side. It didn't heal in one week and I've got the JFK50 in three weeks. So I stepped back to a training run pace as 1.) I didn't want to deepen the strain and 2.) Chris was doing the same so I could run it with a buddy. We both learned that it's more the 26.2 mile distance than the intensity level (within reason, of cause) that makes the last 10K so difficult. Even us old dogs can learn something new. It was great fun and I feel pretty good right now. JFK50? Bring it on!

What Kevin said. It was fun out there. Way more fun to do a long run as part of a great event than running solo somewhere....but 26.2 is always a long way to go, even going at a relaxed pace. I'm tired!

Feels good to run a ~3:30 marathon as a training run, doesn't it? I remember the first time I did that and realized that I had just done a training run faster than my debut race.

Week 10 of 14 for Thxgiving - Stamina

Sat 10/20 - 6.75mi easy
Sun 10/21 - 13mi progression: 3mi warm-up, 2mi easy, 2mi GA, 2mi MP, 2mi HM, 1mi 15k, 1mi cool
Mon 10/22 - 5.5mi easy
Tues 10/23 - 8mi easy w/ 3x strides
Wed 10/24 - 5.2mi easy
Thurs 10/25 - 11.75mi 10k intervals: 2x 2mi @10k w/ 5min recoveries, 2x 1mi @10k w/ 3min recoveries
Fri 10/26 - rest and a lot of booze

Week - 50.3mi

First recovery week post marathon
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 8 easy with DH
Sunday 4.5 easier still, with DH

Total 12.5

One more week of taper before Monumental Marathon.

Mon: 7
Tue: 7 w/ 30 min tempo + 6
Wed: 45 min mtb
Thu: 8 w/ 6 @ MP
Fri: 6
Sat: off
Sun: 6 + 4

Week: 44

Well, injury has reared its ugly head. Three weeks out for the Philadelphia marathon, not really sure what I am looking at.

Mon - 6 miles recovery
Tue - 8.5 miles with 7 at tempo
Wed - 4 miles recovery
Thu - 7 miles easy, stopped due to pain
Fri - rest
Sat - rest
Sun - 18 miles with last 6 at pace

Week - 44.1 miles
YTD - 2,170 miles

Chris M wrote:What Kevin said. It was fun out there. Way more fun to do a long run as part of a great event than running solo somewhere....but 26.2 is always a long way to go, even going at a relaxed pace. I'm tired!

Nice job both of you!

JohnP wrote:Well, injury has reared its ugly head. Three weeks out for the Philadelphia marathon, not really sure what I am looking at.

Mon - 6 miles recovery
Tue - 8.5 miles with 7 at tempo
Wed - 4 miles recovery
Thu - 7 miles easy, stopped due to pain
Fri - rest
Sat - rest
Sun - 18 miles with last 6 at pace

Week - 44.1 miles
YTD - 2,170 miles

I'm in the same boat right now John. Good luck to you.

mul21 wrote:

JohnP wrote:Well, injury has reared its ugly head. Three weeks out for the Philadelphia marathon, not really sure what I am looking at.

Mon - 6 miles recovery
Tue - 8.5 miles with 7 at tempo
Wed - 4 miles recovery
Thu - 7 miles easy, stopped due to pain
Fri - rest
Sat - rest
Sun - 18 miles with last 6 at pace

Week - 44.1 miles
YTD - 2,170 miles

I'm in the same boat right now John. Good luck to you.

I saw your post last week and hope three weeks is enough for both of us to get better.

T Miller wrote:One more week of taper before Monumental Marathon.

Mon: 7
Tue: 7 w/ 30 min tempo + 6
Wed: 45 min mtb
Thu: 8 w/ 6 @ MP
Fri: 6
Sat: off
Sun: 6 + 4

Week: 44

What's Tim's goal?

29 plus soccer. I am ramping up the training from here. I promise.

M-7mi tempo
Tu-off
W-5mi @7:50 pace
Th-4mi recovery then 1hr core strength
Fr-5@ 7:53 pace
Sa-11mi@ 7:57 pace
Su- off (CALVES still NOT RECOVERED dammit)
32 mi wk 1645 YTD
Hope yall recover well for your target races!

Zilch.

Pulled psoases (both) and reduced to cycling. Can't even walk fast. I'd been SO careful and started the season (Oct-Mar) in really good condition.

Nice job, Kevin and Chris.

Last week before NY (if Sandy let's me get there).

Mon - Easy 5 with striders
Tues - Easy 5
Wed - 7 mile Progression Run
Thurs - Easy 5
Frid - 11 miles
Sat - 3.5 miles
Sun - "julio'd " a half marathon due to miserable weather.

Total for the week: 36.5 miles

Jerry wrote:
What's Tim's goal?

I can answer that one. Sub 2:50

T Miller wrote:

Jerry wrote:
What's Tim's goal?

I can answer that one. Sub 2:50

I have a half this Sunday with a goal of sub 1:25.

Jerry wrote:

T Miller wrote:

Jerry wrote:
What's Tim's goal?

I can answer that one. Sub 2:50

I have a half this Sunday with a goal of sub 1:25.

Hey, if you were running Monumental we could run together.