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Your Week in Training Oct 22 - 28

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Your Week in Training Oct 22 - 28

Post  KBFitz on Sun Oct 28, 2012 2:14 pm

Daymilestype
Mon--
Tue06 easy76°F
Wed08 trail65°F
Thu05 tempo63°F
Fri--
Sat03 easy59°F
Sun26.2 race59°F MCM 3:32:23 in stiff winds from Hurricane Sandy but no rain.
Week48
YTD2,096
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!
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Re: Your Week in Training Oct 22 - 28

Post  Chris M on Sun Oct 28, 2012 2:45 pm

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!
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Re: Your Week in Training Oct 22 - 28

Post  Mike MacLellan on Sun Oct 28, 2012 3:57 pm

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
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Re: Your Week in Training Oct 22 - 28

Post  EugeneGreenie on Sun Oct 28, 2012 10:54 pm

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

Smile
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Re: Your Week in Training Oct 22 - 28

Post  T Miller on Mon Oct 29, 2012 7:32 am

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
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Re: Your Week in Training Oct 22 - 28

Post  JohnP on Mon Oct 29, 2012 9:50 am

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
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Re: Your Week in Training Oct 22 - 28

Post  JohnP on Mon Oct 29, 2012 9:50 am

@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!
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Re: Your Week in Training Oct 22 - 28

Post  mul21 on Mon Oct 29, 2012 10:24 am

@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.
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Re: Your Week in Training Oct 22 - 28

Post  JohnP on Mon Oct 29, 2012 10:53 am

@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.
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Re: Your Week in Training Oct 22 - 28

Post  Jerry on Mon Oct 29, 2012 10:54 am

@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?
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Re: Your Week in Training Oct 22 - 28

Post  Jerry on Mon Oct 29, 2012 10:55 am

29 plus soccer. I am ramping up the training from here. I promise. affraid
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Re: Your Week in Training Oct 22 - 28

Post  fostever on Mon Oct 29, 2012 11:04 am

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!
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Re: Your Week in Training Oct 22 - 28

Post  Chris Coleman on Mon Oct 29, 2012 12:02 pm

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. Crying or Very sad Crying or Very sad Crying or Very sad
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Re: Your Week in Training Oct 22 - 28

Post  Michele "1L" Keane on Mon Oct 29, 2012 2:25 pm

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




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Re: Your Week in Training Oct 22 - 28

Post  T Miller on Tue Oct 30, 2012 7:19 am

@Jerry wrote:
What's Tim's goal?

I can answer that one. Sub 2:50
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Re: Your Week in Training Oct 22 - 28

Post  Jerry on Wed Oct 31, 2012 7:05 am

@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. lol!
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Re: Your Week in Training Oct 22 - 28

Post  T Miller on Wed Oct 31, 2012 7:18 am

@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. lol!

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