Your Week In Training, Feb. 11-17
+8
Gobbles
JohnP
fostever
Mike MacLellan
Seth Harrison
KBFitz
Michele "1L" Keane
Mark B
12 posters
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Your Week In Training, Feb. 11-17
Guess I'll start it off this week. Continuing the base-building phase. I've moved up to 17th on the waiting list for the MH50, with two weeks to go before runners can no longer get a refund for dropping out.
Mon: 18.3 mile long run
Tue: 3.9 miles walking
Wed: 3.1 miles barefoot, 2.7 miles walking
Thu: 60 minutes low HR (5.4 miles)
Fri: 90 minutes low HR (8.2 miles)
Sat: Rest
Sun: 75 minutes low HR (6.7 miles)
Total: 48.5 miles (Most miles logged since 2011, and longest accumulated weekly workout time ever. Wow. Doesn't feel like it.)
Mon: 18.3 mile long run
Tue: 3.9 miles walking
Wed: 3.1 miles barefoot, 2.7 miles walking
Thu: 60 minutes low HR (5.4 miles)
Fri: 90 minutes low HR (8.2 miles)
Sat: Rest
Sun: 75 minutes low HR (6.7 miles)
Total: 48.5 miles (Most miles logged since 2011, and longest accumulated weekly workout time ever. Wow. Doesn't feel like it.)
Mark B- Needs A Life
- Posts : 8139
Points : 19817
Join date : 2011-06-15
Age : 60
Location : Vancouver, Wash.
Re: Your Week In Training, Feb. 11-17
17th is getting closer!! If you miss out, you'll have to pick another with all this great training.
Mon - 3.1 miles on TM in Beaver Creek
Tues - 8.1 miles
Wed - 6 miles w/ 6 x 800m which hurt a lot; Core and strength class
Thurs - 6 easy miles
Fri - Day off
Sat - 16 miles of hills; Negative split
Sun - 4.5 recovery miles with striders
Total for the week: 43.7 miles
Mon - 3.1 miles on TM in Beaver Creek
Tues - 8.1 miles
Wed - 6 miles w/ 6 x 800m which hurt a lot; Core and strength class
Thurs - 6 easy miles
Fri - Day off
Sat - 16 miles of hills; Negative split
Sun - 4.5 recovery miles with striders
Total for the week: 43.7 miles
Re: Your Week In Training, Feb. 11-17
Day | miles | type | Work pre-empted Tuesday & Saturday runs. | |
Mon | 10 | easy | 50°F | |
Tue | -- | |||
Wed | 13 | trail | 40°F | |
Thu | 12 | aerob | 47°F | |
Fri | -- | |||
Sat | -- | |||
Sun | 22 | long | 30°F | First 12 miles into a biting 15-20mph headwind. |
Week | 57 | |||
YTD | 390 |
KBFitz- Explaining To Spouse
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Join date : 2011-06-15
Age : 65
Location : Off-center
Re: Your Week In Training, Feb. 11-17
Monday: treadmill run 7.25 miles, with 5 miles at 7:35 tempo pace, including 3 x 400 hill repeats at 3.5% incline
Tuesday: 40 minutes stationary bike
Wednesday: 8 mile tempo run (7 at tempo pace, with 7:10/mile being the fastest). Very hilly course
Friday: 8/10 mile swimming
Saturday: 14 miles in Central Park with 7 at or faster than MP. Cut it one mile shorter than planned due to calf tightness
Total miles running: 29.25
Tuesday: 40 minutes stationary bike
Wednesday: 8 mile tempo run (7 at tempo pace, with 7:10/mile being the fastest). Very hilly course
Friday: 8/10 mile swimming
Saturday: 14 miles in Central Park with 7 at or faster than MP. Cut it one mile shorter than planned due to calf tightness
Total miles running: 29.25
Seth Harrison- Regular
- Posts : 907
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Join date : 2011-06-15
Age : 62
Location : Irvington, NY
Re: Your Week In Training, Feb. 11-17
Nice week, Mark. Glad to see things are still picking up for you.
Kind of lazy week for me. Started some new assignments and got busy. And came home late Wednesday night (9pm-3am driving) for Valentine's Day/my birthday/my mom's birthday.
M - 2x2.4mi to/from gym, weights
T - 6mi GA
W - weights
Th - nada
F - 6.7mi w/ 3x 1min max effort - it was a glorious 80 degrees out, and I almost vomited
S - weights, 55min ride w/ a short LT effort just for fun
S - 2hr5min ride with my dad, nice and easy
Kind of lazy week for me. Started some new assignments and got busy. And came home late Wednesday night (9pm-3am driving) for Valentine's Day/my birthday/my mom's birthday.
M - 2x2.4mi to/from gym, weights
T - 6mi GA
W - weights
Th - nada
F - 6.7mi w/ 3x 1min max effort - it was a glorious 80 degrees out, and I almost vomited
S - weights, 55min ride w/ a short LT effort just for fun
S - 2hr5min ride with my dad, nice and easy
Re: Your Week In Training, Feb. 11-17
M- 4mi treadmill easy 90min strength
Tu-5x800 treadmill @3:00 w/ incline& declines (6mi total)
W-4mi recovery around the Lagoon w/dogs in tow
Th-5mi treadmill@7:48 ave pace w/75min strength
Fr-off
Sa-7 icy miles Tour De Trails race 8th place overall 2nd AG (8 total w/recovery)
Su-16mi easy on the lakefront path. At least these trails were dirt most of the way.
43 mi wk 201 YTD
Tu-5x800 treadmill @3:00 w/ incline& declines (6mi total)
W-4mi recovery around the Lagoon w/dogs in tow
Th-5mi treadmill@7:48 ave pace w/75min strength
Fr-off
Sa-7 icy miles Tour De Trails race 8th place overall 2nd AG (8 total w/recovery)
Su-16mi easy on the lakefront path. At least these trails were dirt most of the way.
43 mi wk 201 YTD
fostever- Explaining To Spouse
- Posts : 1572
Points : 8774
Join date : 2011-06-16
Age : 65
Location : Chicago
Re: Your Week In Training, Feb. 11-17
First real week of running in four months, I am thrilled that there is minimal pain and swelling. Now I need to take appropriate rest days. I am doing lots of weight lifting to strengthen all areas, I have to say it is really a good use of time.
Mon - 8 miles with 6x800 at speed effort
Tue - rest
Wed - 9.1 miles with 6.5 at MP
Thu - Cross train (spin class)
Fri - 7.5 mils easy
Sat - 14 miles long
Sun - rest
Week - 39 miles
YTD - 107 miles
Mon - 8 miles with 6x800 at speed effort
Tue - rest
Wed - 9.1 miles with 6.5 at MP
Thu - Cross train (spin class)
Fri - 7.5 mils easy
Sat - 14 miles long
Sun - rest
Week - 39 miles
YTD - 107 miles
JohnP- Explaining To Spouse
- Posts : 1226
Points : 6556
Join date : 2011-06-15
Re: Your Week In Training, Feb. 11-17
Peak Week before Albany 1/2 Marathon
Up this week: 40~45 miles and 15K and 8K Races at Gasprilla
Mon - 5 miles (7:45 per mile)
Tue - 10 miles [2x0.5 (2.47,2.46) + 2x1.0 (5:31,5:22) + 2x0.5 (2:38,2:30)] (7:15/mile)
Wed - 10.8 miles (7:33/mile) + 3 miles PM (8:00/mile)
Thu - 10.3 miles (3x800@2:40~2:50+5x800@2:55~3:05+1x400@1:14) (7:04/mile) + 6 miles PM (6:59/mile)
Fri - 5.1 miles (7:41/mile)
Sat - 10.8 miles with 15K Race in 56:38 (6:04/mile - very hilly)
Sun - 16.3 (7:50/mile) (Last ~5 Progressive 7:40-->6:06)
Week - 78 miles
YTD - 382 miles
Up this week: 40~45 miles and 15K and 8K Races at Gasprilla
Mon - 5 miles (7:45 per mile)
Tue - 10 miles [2x0.5 (2.47,2.46) + 2x1.0 (5:31,5:22) + 2x0.5 (2:38,2:30)] (7:15/mile)
Wed - 10.8 miles (7:33/mile) + 3 miles PM (8:00/mile)
Thu - 10.3 miles (3x800@2:40~2:50+5x800@2:55~3:05+1x400@1:14) (7:04/mile) + 6 miles PM (6:59/mile)
Fri - 5.1 miles (7:41/mile)
Sat - 10.8 miles with 15K Race in 56:38 (6:04/mile - very hilly)
Sun - 16.3 (7:50/mile) (Last ~5 Progressive 7:40-->6:06)
Week - 78 miles
YTD - 382 miles
Gobbles- Poster
- Posts : 335
Points : 5265
Join date : 2011-06-15
Age : 47
Location : Outside the Perimeter - Atlanta, GA
Re: Your Week In Training, Feb. 11-17
The weeks are going to start looking a bit different for me now. I'm going to try and get in as much elevation change as I can each week when possible. Less about the miles and more about the effort / time on my feet.
Mon: 6 easy
Tue: 10 mi w/ 20 min @ 6%; 1 mi hiking @ 20%
Wed: 6 easy
Thur: 7 mi on the tail end of the Western States trail/course; very cool experience
Fri: 105 min @ ~8,500ft elevation w/ 800' gain/loss above northern Tahoe
Sat: 0 miles (but 5 hours snowboarding at 10,000ft)
Sun: 90 min @ 6,000' w/ ~2,000' gain/loss in Carson City, NV
Mon: 6 easy
Tue: 10 mi w/ 20 min @ 6%; 1 mi hiking @ 20%
Wed: 6 easy
Thur: 7 mi on the tail end of the Western States trail/course; very cool experience
Fri: 105 min @ ~8,500ft elevation w/ 800' gain/loss above northern Tahoe
Sat: 0 miles (but 5 hours snowboarding at 10,000ft)
Sun: 90 min @ 6,000' w/ ~2,000' gain/loss in Carson City, NV
Ben Z- Regular
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Join date : 2011-06-15
Location : Bay Area
Re: Your Week In Training, Feb. 11-17
Mon: 7.55 Easy
Tue: 6.25 - 7.5 x 400m Reps (meant to be 8, but got a hamstring warning), 1 hour gym.
Wed: 5.26 - 5 km club "Predictor" plus run from home and back.
Thu: Travelling (excuse British spelling).
Fri: 7.99 Easy
Sat: 8.07 Easy
Sun: 8.08 Easy
Week's total: 43.2
After Tuesday, decided to take a week's break from speedwork.
Tue: 6.25 - 7.5 x 400m Reps (meant to be 8, but got a hamstring warning), 1 hour gym.
Wed: 5.26 - 5 km club "Predictor" plus run from home and back.
Thu: Travelling (excuse British spelling).
Fri: 7.99 Easy
Sat: 8.07 Easy
Sun: 8.08 Easy
Week's total: 43.2
After Tuesday, decided to take a week's break from speedwork.
Chris Coleman- Poster
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Points : 5098
Join date : 2011-07-05
Age : 77
Location : Abu Dhabi
Re: Your Week In Training, Feb. 11-17
Mon:8
Tue:6
Wed&Thu:lazy
Fri:13
Sat:lazy
Sun:soccer sucks
Should be enough to maintain fitness.
Tue:6
Wed&Thu:lazy
Fri:13
Sat:lazy
Sun:soccer sucks
Should be enough to maintain fitness.
Jerry- Explaining To Spouse
- Posts : 2712
Points : 1006515
Join date : 2011-06-15
Location : Where I'm Loved
Re: Your Week In Training, Feb. 11-17
Ankle recovery week.
Mon: 3
Tue: 2.75
Wed: 8
Thu: 4
Fri: 5
Sat: 14
Sun: 10
WTD: 46.75
YTD: 318.25
Mon: 3
Tue: 2.75
Wed: 8
Thu: 4
Fri: 5
Sat: 14
Sun: 10
WTD: 46.75
YTD: 318.25
T Miller- Regular
- Posts : 782
Points : 5826
Join date : 2011-06-15
Age : 59
Location : Bloomington
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