Your Week in Training March 4 - 10

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But Jerry is no lazy this time. Jerry is injured.

Jerry wrote: Jerry is injured.

Do tell.

KBFitz wrote:

Jerry wrote: Jerry is injured.

Do tell.

Yeah. What's up?

Mon: 20.3 miles long
Tue: 2.2 miles walking
Wed: 3.1 miles barefoot
Thu: 5.4 miles low HR
Fri: 8.3 miles low HR hill workout (new element to my MH50 preparation)
Sat: Rest
Sun: 10.3 miles low HR

Week: 49.5 miles

Gettin' back into it.

M - 5.5mi easy
T - 2.4mi to the gym, weights, 2.4mi home
W - nada, school all day
Th - 8mi; 20min warm, 3mi over-under (6:45, 6:32, 6:45), 20min cool; weights in the evening
F - nada, volunteering all day
S - 55mi bike, 5555' climbing; ouch
S - 40mi bike, 2500' climbing; even more ouch, got spit out the back of the pace line with 7-8mi to go

Mon - Day off; Core & weight class
Tues - 8 miles done with 12 x 400m with 200m rest
Wed - 6 miles easy; core & weight class
Thurs - 8.5 miles - Hal style tempo
Fri - 4 recovery miles
Sat - 16.25 Fast Finish Long Run
Sun - 5 recovery miles; Yoga for Runners workshop

WTD - 47.75

M-off
T-6X 0.5 mi hills treadmill- 3.0-5.0 % incline/decline-4up 2down 10K pace (7mi)
W-5mi@8:00 pace treadmill 45min strength
Th-7mi @8:10 pace 1mi cool down w/dogs
Fr-off
Sa-21.73mi easy
Su- 25min stationary bike easy w/stretching
42 mi wk 325 YTD

Mon: 6 Miles Easy
Tue: 6 Miles AM easy / 6 Miles PM progressive
Wed: 11.5 Miles AM / 6 Miles PM both easy
Thu: 6 Miles - Easy
Fri: Rest - Sore Hamstring
Sat: 12 Miles - 10K in 36:25, not a good race, but 4th OA.
Sun: 11.5 Slow

Week: 64 Miles

Still recovering from Albany 1/2 last weekend, hoped to hit 35 in the 10K, but just wasn't there. Ended my streak of PRs every weekend; in reverse order 1/2 Mar, 8K, 15K. It was my 10th race of the year.

A decent week of running though my legs are getting tired. THe 18 miler on Saturday was harder than it should have been.

Mon - 9.25 miles with 6x1 tempo intervals
Tue - rest
Wed - 10 miles with 9 at MP though it was very tough
Thu - spin class
Fri - 7.25 miles
Sat - 18 miles --> showed my endurance is not there
Sun - 7 miles with 5 at decline on a TM

Week - 52.5 miles
YTD - 251 miles

A long week:

Mon 6am + 5pm
Tue 10
Wed 12 with 8 mile cutdown i.e., 1M @ MP +15sec, 1m +10, 1m + 5, 3M @ MP, 1M -5, 1M -10
Thu 5am + 5pm
Fri 10 - drive to Louisville
Sat 20 with Chelsea in Louisville. Miles 15-17 "go miles" MP target 6:40 -- go miles were 6:42, 6:37, 6:32 - ouch
Sun 6 with Chels. Drive home tonight

Total for week was 80.8
YTD - 610

Off to Chicago in the morning for a day.


So Jerry - what's up?

KBFitz wrote:

Jerry wrote: Jerry is injured.

Do tell.

It all happened the week before last week.

Thursday, gym at work, the only 3 TM were occupied, so I did about 15 minutes elliptical, which made my left hip a little uncomfortable. It was my 2nd time on elliptical.

Friday, 10 miles on TM with 3@6:58, the fastest for a long time, but I did curb the urge for a 6:30 or 4th 6:58 mile.

Saturday, 10 miles easy on road. Legs were very tight at the beginning.

Sunday evening soccer, I felt tightness and pain at left thigh and hip before the game, but decided to play on, especially after I blasted my teammates several emails about their laziness on the field.

I thought I would need to rest 2-3 days to recover, but now I don't have a clue when. I do get better everyday. I can walk normal. But I can't sustain any pressure and feel the pain deep inside my left hip as soon as I start jogging.

Well, the 60k was completed in 5:20:39 and now I have 6 weeks to figure out how to extend it another 13 miles to the 50.

Mon: 5
Tue: 5
Wed: 5
Thu: off
Fri: 3
Sat: 37
Sun: 3

WTD: 58
YTD: 532.25

T Miller wrote:Well, the 60k was completed in 5:20:39 and now I have 6 weeks to figure out how to extend it another 13 miles to the 50.

Mon: 5
Tue: 5
Wed: 5
Thu: off
Fri: 3
Sat: 37
Sun: 3

WTD: 58
YTD: 532.25

Here's how, in my opinion. Rest. Run a 20-30 back to back. Rest again. Turn off your brain on race morning.

T Miller wrote:Well, the 60k was completed in 5:20:39 and now I have 6 weeks to figure out how to extend it another 13 miles to the 50.

Mon: 5
Tue: 5
Wed: 5
Thu: off
Fri: 3
Sat: 37
Sun: 3

WTD: 58
YTD: 532.25

Damn - awesome job, Tim. I have no advice other than you're making me tired.

Jerry wrote:

KBFitz wrote:

Jerry wrote: Jerry is injured.

Do tell.

It all happened the week before last week.

Thursday, gym at work, the only 3 TM were occupied, so I did about 15 minutes elliptical, which made my left hip a little uncomfortable. It was my 2nd time on elliptical.

Friday, 10 miles on TM with 3@6:58, the fastest for a long time, but I did curb the urge for a 6:30 or 4th 6:58 mile.

Saturday, 10 miles easy on road. Legs were very tight at the beginning.

Sunday evening soccer, I felt tightness and pain at left thigh and hip before the game, but decided to play on, especially after I blasted my teammates several emails about their laziness on the field.

I thought I would need to rest 2-3 days to recover, but now I don't have a clue when. I do get better everyday. I can walk normal. But I can't sustain any pressure and feel the pain deep inside my left hip as soon as I start jogging.

I suggest going here: http://www.sportsinjuryclinic.net/ to get some advice. It might be ITB, it might be hip flexors (which tend to be very tight on runners), and it might be the actual hip.

Michele "1L" Keane wrote:

Jerry wrote:

KBFitz wrote:

Jerry wrote: Jerry is injured.

Do tell.

It all happened the week before last week.

Thursday, gym at work, the only 3 TM were occupied, so I did about 15 minutes elliptical, which made my left hip a little uncomfortable. It was my 2nd time on elliptical.

Friday, 10 miles on TM with 3@6:58, the fastest for a long time, but I did curb the urge for a 6:30 or 4th 6:58 mile.

Saturday, 10 miles easy on road. Legs were very tight at the beginning.

Sunday evening soccer, I felt tightness and pain at left thigh and hip before the game, but decided to play on, especially after I blasted my teammates several emails about their laziness on the field.

I thought I would need to rest 2-3 days to recover, but now I don't have a clue when. I do get better everyday. I can walk normal. But I can't sustain any pressure and feel the pain deep inside my left hip as soon as I start jogging.

I suggest going here: http://www.sportsinjuryclinic.net/ to get some advice. It might be ITB, it might be hip flexors (which tend to be very tight on runners), and it might be the actual hip.

Thanks Michele! The site is useful. I did have to pause a second to digest which side is front of hip in one of its descriptions.

No, it is definitely not ITB.

My first guess was hip flexors. I had the same thing until I did those awkward machines at the gym. Y'know, the ones that look like you're preparing to give birth.

T Miller wrote:Well, the 60k was completed in 5:20:395

Wow - fantastic job Tim!!!!! How do you feel afterwards?

Mike MacLellan wrote:
Here's how, in my opinion. Rest. Run a 20-30 back to back. Rest again. Turn off your brain on race morning.

That's basically what I'm doing. I only have the weekend back to back runs filled out on my schedule.

Michele "1L" Keane wrote:
Damn - awesome job, Tim. I have no advice other than you're making me tired.

Thanks Michele, It's funny that you say that because I was so tired after the race.

John Kilpatrick wrote:

T Miller wrote:Well, the 60k was completed in 5:20:395

Wow - fantastic job Tim!!!!! How do you feel afterwards?

Thanks John, I was very tired immediately afterwards but I was ready to run without major soreness the next day. I think the trails keep you from getting too beat up.

A bit late with this. Almost the end of another week.

Mon: 7.22 hills Easy
Tue: 7.20 hills Easy
Wed: 7.20 hills 1 min/mi faster than Easy (just felt like it)
Thu: 7.16 hills Easy
Fri: 6.30 flat Easy
Sat: nil
Sun: 7.57 warm-up plus not-very-good 10K race

Total: 42.65