Your Week in Training Feb 4 - 10

Continuing my base-building phase, and making good progress aerobically.

Mon: 14.3 miles (45-49°) stepped-back long run
Tue: 3.9 miles walking (48°)
Wed: 3.1 miles barefoot (44°); then 2.7 miles walking later (51°)
Thu: 60 minutes low HR (5.3 miles) in ill-fitting testers (44°)
Fri: 90 minutes low HR (8.2 miles) back in Altras (37-42°)
Sat: Rest day
Sun: 6.3 miles low HR with a very encouraging 5-mile MAF test (38°)

Total: 43.6 miles

Legs pretty tired all week from two straight weeks of good workouts.

Monday: 6 miles tempo run. Shorter tempo run than usual. Ran with Yaktraks on snow covered trails. 4 miles at about 7:35/mile, also slower than usual tempo pace.
Wednesday: 6 miles with 2 x 10 min. at about 7:00/mile. Shorter speed workout than usual, but with tired legs and a 20 coming up, it was the right workout.
Friday: 20 miles in increasingly heavy snow and trails that became more and more covered with snow. I was only able to do a 4 mile moderately fast finish as the conditions were really tough. Averaged 8:36/mile. Given the conditions, I'm happy enough to have gotten in the miles. This was my second 20 miler in 11 days, and the second of four planned 20's before Boston.
The rest of the week was a combination of stationary bike and elliptical cross training. No swimming this week.
Total miles: 32

Wimped out of my planned group rides yesterday and today. Predicted frost and 32 degree temps at start... No thanks.

M - 2.4mi to gym, weights, 2.4mi from gym
T - 1hr50min GA bike... with an awesome tailwind/gusts from 18-wheelers for half of it
W - repeat of M
Th - off
F - repeat of M
S - 12mi progressive run; first 1hr easy (7:39), last 30min GA (7:10); legs a bit in shock and started to fall apart the last couple miles
S - 55min bike w/ 6min VO2max Strava PR attempt; got the PR and got 13th overall

M-Treadmill: 4X 4% grade (0.5mi) 1X(-3.0%) 5mi total
Tu-Treadmill: 4mi & 60min strength
W-7mi Hal tempo 6:40 peak pace outside (full winter gear)
Th-off
Fr-2mi warm-up 90min strength- 2mi cool down
Sa-90 min easy outside-(10.67mi)
Su-Treadmill:2mi @8:00 pace then 5mi @7:30 ave pace (7mi total)
38mi wk 158YTD

After 11 weeks of rest/recovery/1 run per week (for MAF test), my knee is 85-90% healed but improvement has plateaued. So I started up some running this past week and so far, it hasn't gotten worse. So I will keep this up. Nine weeks till Boston, if this doesn't get worse, it is possible to run it fairly easy to finish?

Mon - Cross train
Tue - 5 miles easy
Wed - 6.9 miles easy
Thu - Cross train
Fri - Rest
Sat - 11 miles long
Sun - 6 miles

Week - 29 miles
YTD - 69 miles

interesting new workouts with this coach.

Mon - 6.6
Tue - 10.3 (3x15 min @ MP 6:50)
Wed - 10.5
Thu - 8.5
Fri - 10.6 (8 mile cutdown: 2 miles each @ 7:08/6:58/^49/6:40) > this one was tough
Sat - 8.2
Sun 16.6

Total 71.x
YTD 335 (Kevin - you and I must be on the same schedule )

Base building for awhile. Two weeks post marathon and 50k training. A bit worried I'm not totally recovered.

Mon: 7 easy/moderate
Tue: 6 easy + strides
Wed: 5 easy w/ pickups
Thur: off
Fri: 10 easy
Sat: 2 hr trail run (~14 mi)
Sun: 6 easy

Mon: 4
Tues: 4
Wed: 6
Thurs: 6
Fri: Off, skiing in Vail
Sat: ditto
Sun: 4

Week: 24

Recovery period is now over!

48 for the week

Missed my 50k on Sat but it's probably a good things since my foot has been bothering me. Have a Dr. appt on Thursday to rule out a stress fracture.

Mon: Yoga x + 3 miles
Tue: 10 miles TM
Wed: 10 miles TM
Thu: X stretch + ab ripper + 3 miles TM
Fri: Core Synergistics + 3 miles
Sat: 20
Sun: 6

WTD: 55
YTD: 271.5

T Miller wrote:Missed my 50k on Sat but it's probably a good things since my foot has been bothering me. Have a Dr. appt on Thursday to rule out a stress fracture.

Mon: Yoga x + 3 miles
Tue: 10 miles TM
Wed: 10 miles TM
Thu: X stretch + ab ripper + 3 miles TM
Fri: Core Synergistics + 3 miles
Sat: 20
Sun: 6

WTD: 55
YTD: 271.5

Good luck at the doctor's appointment! Here's hoping it's just sore from overuse.

Thanks Mark, I'll let you know what I find out tomorrow.

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Hope it is nothing,Tim. I can attest to how hard it can be to come back......

Week of 2/4

Mon - Easy 5
Tues - 10 miles with 12 hills
Wed - Travel
Thurs - 3.1 miles on treadmill before everyone showed up
Fri -Skiing
Sat - Skiing
Sun - Skiing

Total for the week: 18.1 miles running; 15 miles Skiing.

Mon: None - just an easy 12mi bike.
Tue: Easy - 6.43
Wed: 8 x 400 m Repetitions - 7.59
Thu: 1 hour weights. Easy plus 8 Strides - 6.24
Fri: None
Sat (a.m.): 4 x 1200 m Intervals - 7.48
Sat (p.m.): Easy - 6.93
Sun: Easy - 6.78

Total: 41.45

Still not quite managing the intervals at target pace, and no wind for an excuse.

Light week because I got drinkier than intended celebrating Mardi Gras on Saturday and bagged the Sunday run.

Mon-off
Tues-7 w/10 x 400 (4 @ 5% incline @ 7:30 and 7:03, 3 @ 6:18 and 3 @ 6:15)
Wed-off
Thurs-6 w/8 x 10 sec hill sprints
Fri-4 w/4 x 100 strides
Sat-5 w/3 mi race in 19:40
Sun-off

Week-22

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Tim, did I miss this? what was the update?

JohnP wrote:

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Tim, did I miss this? what was the update?

Sorry, busy weekend.

Doc took xrays and based on my description of the problem, thought that it was just inflammation from a previous sprain and cumulative stress. He prescribed anti-inflammatory (mobic) and wanted me to take it easy for a week or two. Since I've been on the mobic and running reduced mileage, the ankle/foot seems much improved. I'm hoping to get in a double long run next weekend but I will play it by ear.

T Miller wrote:

JohnP wrote:

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Tim, did I miss this? what was the update?

Sorry, busy weekend.

Doc took xrays and based on my description of the problem, thought that it was just inflammation from a previous sprain and cumulative stress. He prescribed anti-inflammatory (mobic) and wanted me to take it easy for a week or two. Since I've been on the mobic and running reduced mileage, the ankle/foot seems much improved. I'm hoping to get in a double long run next weekend but I will play it by ear.

You should get an MRI. Stress fractures don't usually show up on X-rays. I'm heading to the doc. to get checked out and insist on MRI myself for my pelvis. I'm having some discomfort in my pelvis. Worst case scenario thinking is stress fracture. That will mean no running, much less any weight bearing, for many months.
good luck.

wrichman wrote:

T Miller wrote:

JohnP wrote:

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Tim, did I miss this? what was the update?

Sorry, busy weekend.

Doc took xrays and based on my description of the problem, thought that it was just inflammation from a previous sprain and cumulative stress. He prescribed anti-inflammatory (mobic) and wanted me to take it easy for a week or two. Since I've been on the mobic and running reduced mileage, the ankle/foot seems much improved. I'm hoping to get in a double long run next weekend but I will play it by ear.

You should get an MRI. Stress fractures don't usually show up on X-rays. I'm heading to the doc. to get checked out and insist on MRI myself for my pelvis. I'm having some discomfort in my pelvis. Worst case scenario thinking is stress fracture. That will mean no running, much less any weight bearing, for many months.
good luck.

Stress fracture will only show-up on a X-Ray once it has began to heal. General you will see a much white spot around the area of where the fracture is.

Anyway here is good wishes to both Tim and you Whitney that you both don't have stress fractures. I can attest that they are not fun at all really takes a bit into all the hard work it takes to build fitness.

wrichman wrote:

T Miller wrote:

JohnP wrote:

T Miller wrote:Thanks Mark, I'll let you know what I find out tomorrow.

Tim, did I miss this? what was the update?

Sorry, busy weekend.

Doc took xrays and based on my description of the problem, thought that it was just inflammation from a previous sprain and cumulative stress. He prescribed anti-inflammatory (mobic) and wanted me to take it easy for a week or two. Since I've been on the mobic and running reduced mileage, the ankle/foot seems much improved. I'm hoping to get in a double long run next weekend but I will play it by ear.

You should get an MRI. Stress fractures don't usually show up on X-rays. I'm heading to the doc. to get checked out and insist on MRI myself for my pelvis. I'm having some discomfort in my pelvis. Worst case scenario thinking is stress fracture. That will mean no running, much less any weight bearing, for many months.
good luck.

Good luck to you too!