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Your Week in Training Jan 28 - Feb 3

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Your Week in Training Jan 28 - Feb 3

Post  KBFitz on Sun Feb 03, 2013 2:13 pm

Daymilestype
Mon 08 easy36°F
Tue 10 speed69°F!3 w/up, 400-800-1200-800-400m ladder @ 6:00-6:30 pace, 3 c/dn.
Wed 11 easy70°F!
Thu 08 easy42°F
Fri --
Sat 06 pace27°F
Sun 13 long30°FTrampled snow underfoot.
Week 56
YTD 277
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Re: Your Week in Training Jan 28 - Feb 3

Post  Mark B on Sun Feb 03, 2013 2:38 pm

My first training week above 40 miles since March 2011!

Mon: 16.3 miles, rainy and 41°
Tue: Rest day
Wed: 3.1 miles barefoot in the rain (43°), 2.2 mile lunchtime walk (48°)
Thu: 60 minutes low HR (5.3 miles), foggy 44° - wore shorts!
Fri: 90 minutes low HR (7.8 miles), some sun and 45-48° - shorts again!
Sat: Rest
Sun: 5.3 miles low HR (foggy and 37°), with MAF test that wasn't fast but was at least consistent with no significant fall-off

Week: 40.2 miles
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Re: Your Week in Training Jan 28 - Feb 3

Post  Michele "1L" Keane on Sun Feb 03, 2013 2:45 pm

Me too Mark - 1st 40+ mile week in a long, long time!

Mon: Day off, core and strength class
Tue: 7 miles with 10 hill repeats (56F, rainy, thunder lightening and shorts!)
Wed: 4.55 miles easy, Core and strength class (56F, heavy rain and shorts - yet again!)
Thu: 6 mile Progression Run over a light snow dusting, 25F - back to the michelin man look
Fri: 5 miles on TM (snowing hard) over the Boston Hills
Sat: 16.1 miles in the snow and cold
Sun: 6.1 miles easy in the snow and cold

Week: 44.75 miles
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Re: Your Week in Training Jan 28 - Feb 3

Post  Mike MacLellan on Sun Feb 03, 2013 3:04 pm

M - 2.4mi to the gym, weights, 2.4mi from the gym
T - ~2hr spin
W - repeat of M
Th - off
F - repeat of M
S - 3hr40min ride, middle 2.5hr with a group; won a lot of KOMs
S - 8.2mi progressive tempo
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Re: Your Week in Training Jan 28 - Feb 3

Post  JohnP on Sun Feb 03, 2013 3:22 pm

I'm done with my two weeks of relative rest and my knee is 90% OK. So now I'm going to ramp up some easy running and see how it goes.

Mon-Fri - golf and rest
Sat - 6 miles including MAF test
Sun - 5 easy miles

Week - 11 miles
YTD - 40 miles
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Re: Your Week in Training Jan 28 - Feb 3

Post  Dave Wolfe on Sun Feb 03, 2013 6:08 pm

Monday - 3
Tuesday - Off
Weds -- 2.55
Thurs --3.61
Friday -- Slept in
Saturday -- 5
Sunday -- 3.5

All done at a very easy pace with walking when necessary.
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Re: Your Week in Training Jan 28 - Feb 3

Post  Chris Coleman on Mon Feb 04, 2013 5:23 am

Like Mark and Michele, first 40-mile week for a long time (24-30 September). First officially non-rehab week, but iliopsoas still slightly troublesome. Also pulled a back muscle on Wednesday. Both OK after a good warm-up.

Mon: 1 hour Easy - 7.44
Tue: 8 x 400 m Repetitions - 6.18
Wed: 38 mins Easy (all I had time for) - 4.54
Thu: 1 hour weights. 45 mins Easy with 8 Strides - 5.39
Fri: 4 x 1600 m Intervals (couldn't keep pace on 2 headwind legs) - 7.73
Sat: 1 hour weights.
Sun: 1:17 Easy - 9.29

Total: 40.57
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Re: Your Week in Training Jan 28 - Feb 3

Post  Jerry on Mon Feb 04, 2013 8:01 am

Mon: 3
Tue: 7
We'd: 7
Thu: 4+4
Fri: 9
Sat: 10
Sin: 11

Weekly: 55
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Re: Your Week in Training Jan 28 - Feb 3

Post  T Miller on Mon Feb 04, 2013 8:20 am

50k next weekend if we can get childcare.

Mon: Chest shoulders and triceps + Ab Ripper
Tue: 90 minute elliptical
Wed: Back and Biceps + Ab Ripper + 45 minute walking max incline up to 4mph
Thu: Yoga x
Fri: Legs and Back + Ab Ripper + 5 miles
Sat: 20
Sun: 14

WTD: 39
YTD: 216.5
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Re: Your Week in Training Jan 28 - Feb 3

Post  fostever on Mon Feb 04, 2013 2:08 pm

M- 4mi recovery w/2 wet dogs in tow / 90min strength
Tu- 4X800 3:00,3:05,2:59,3:00 (5mi total)
W-4mi treadmill@ 8:00 ave pace /60min strength
Th-off
F-7mi treadmill @8:04 ave pace
Sa-14mi treadmill 7mi @MP or below (varied incline 4.0%-(-3.0%)
Su- off- one too many cerveza Sat. night
34mi wk- 120YTD
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Re: Your Week in Training Jan 28 - Feb 3

Post  mul21 on Mon Feb 04, 2013 2:48 pm

Mon-off
Tues-7 w/4 x 1200 (brutal, by the way)
Wed-5 recovery
Thur-8 w/4 mi tempo
Fri-off
Sat-10
Sun-5

Week-35 YTD-153
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