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Your Week In Training, Feb. 11-17

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Your Week In Training, Feb. 11-17

Post  Mark B on Sun Feb 17, 2013 2:33 pm

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.)
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Re: Your Week In Training, Feb. 11-17

Post  Michele "1L" Keane on Sun Feb 17, 2013 3:05 pm

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
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Re: Your Week In Training, Feb. 11-17

Post  KBFitz on Sun Feb 17, 2013 4:09 pm

DaymilestypeWork pre-empted Tuesday & Saturday runs.
Mon 10 easy50°F
Tue --
Wed 13 trail40°F
Thu 12 aerob47°F
Fri --
Sat --
Sun 22 long30°FFirst 12 miles into a biting 15-20mph headwind.
Week 57
YTD 390
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Re: Your Week In Training, Feb. 11-17

Post  Seth Harrison on Sun Feb 17, 2013 4:45 pm

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
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Re: Your Week In Training, Feb. 11-17

Post  Mike MacLellan on Sun Feb 17, 2013 5:24 pm

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 What a Face
S - weights, 55min ride w/ a short LT effort just for fun
S - 2hr5min ride with my dad, nice and easy
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Re: Your Week In Training, Feb. 11-17

Post  fostever on Sun Feb 17, 2013 10:12 pm

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
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Re: Your Week In Training, Feb. 11-17

Post  JohnP on Mon Feb 18, 2013 12:14 am

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
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Re: Your Week In Training, Feb. 11-17

Post  Gobbles on Mon Feb 18, 2013 7:14 am

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
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Re: Your Week In Training, Feb. 11-17

Post  Ben Z on Mon Feb 18, 2013 6:12 pm

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
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Re: Your Week In Training, Feb. 11-17

Post  Chris Coleman on Wed Feb 20, 2013 9:09 am

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.
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Re: Your Week In Training, Feb. 11-17

Post  Jerry on Thu Feb 21, 2013 10:02 am

Mon:8
Tue:6
Wed&Thu:lazy
Fri:13
Sat:lazy
Sun:soccer sucks

Should be enough to maintain fitness.
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Re: Your Week In Training, Feb. 11-17

Post  T Miller on Thu Feb 21, 2013 10:15 am

Ankle recovery week.

Mon: 3
Tue: 2.75
Wed: 8
Thu: 4
Fri: 5
Sat: 14
Sun: 10

WTD: 46.75
YTD: 318.25
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