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Your Week in Training Mar 25 - 31

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Your Week in Training Mar 25 - 31

Post  KBFitz on Sun Mar 31, 2013 1:24 pm

Daymilestype
Mon --
Tue 10 speed44°F2.5 w/up, 5 x 500m 10% grade hill, 2.5 c/dn.
Wed --
Thu 15 aerob45°FWindy!! Cherry blossoms have not yet come out to play.
Fri 15 easy53°FWindy!!
Sat 06 pace55°FA few warm days now sets up well for peak bloom next weekend.
Sun 15 long52°FTwo trees with nascent blooms. The rest have yet to show.
Week 61
YTD 750 And it looks like I'll be in town for Cherry Blossom ...
................................as work in Nigeria won't start until May.
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Re: Your Week in Training Mar 25 - 31

Post  Mike MacLellan on Sun Mar 31, 2013 3:54 pm

Nice profile picture, Kevin. Hadn't noticed it before. Was that a recent change?

M - 4hrs hiking in Sespe Wilderness with a ~10lb pack. 12.4mi total.
T - 3hr30min hiking out of Sespe Wilderness with a ~25lb pack. 10mi total.
W - You'd think this would say rest, wouldn't you? Eh, caved and rode 1hr20min with a buddy in SD. Flatted less than 2mi from the end. Suck.
Th - Finally, some rest. Had a job interview. More to come, if it goes anywhere.
F - Drove back to Sac, ran 5mi easy around sunset.
S - Took the written certification test for educational interpreting in the morning; passed! Ran 7.5mi easy in the heat of the day (high-70s!) to celebrate.
S - Supposed to be a ~3hr group bike ride, but rain canceled. 2.33mi to the gym, weights, 2.35mi from the gym.

I think I'm ready to start something similar to a "training plan" to get my running back up there. I miss pounding the pavement.
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Re: Your Week in Training Mar 25 - 31

Post  KBFitz on Sun Mar 31, 2013 4:46 pm

@Mike MacLellan wrote:Nice profile picture, Kevin. Hadn't noticed it before. Was that a recent change?
Yeah, I just changed it. The full resolution image shows muddy water flying. It was taken in mile 2 of the Patuxent River Trail 10K ... an honest, though muddy, trail race that Sara Jane and I ran four weeks ago. The two women behind me in the image passed me shortly after this picture was taken and went on to win and place in the womens' race.
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Re: Your Week in Training Mar 25 - 31

Post  Ben Z on Sun Mar 31, 2013 5:47 pm

I'm back!

Mon: 10 w/ 8 * 2 min hard/1 min easy
Tue: 5.5 easy
Wed: 10 easy/moderate
Thur: 5.5 easy
Fri: 10.5 easy
Sat: 20 easy
Sun: 8.5 easy + hill sprints

Total: 70.5
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Re: Your Week in Training Mar 25 - 31

Post  JohnP on Sun Mar 31, 2013 10:16 pm

Mon - rest
Tue - 9 miles with 2x5K intervals
Wed - 6.3 miles
Thu - 9 miles with 8 at MP
Fri - travel back
Sat - 14 miles long
Sun - 7 miles

Week - 45 miles
YTD - 384 miles
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Re: Your Week in Training Mar 25 - 31

Post  fostever on Sun Mar 31, 2013 10:16 pm

M-5mi easy w/strength
Tu-flat on back after night of stomach flu
W-5mi easy treadmill late day/ getting a little better
Th-8X800 (9.25 mi)
Fr- off
Sa-16mi (5mi of that between 6:48-7:15 pace)
Su-rest
35mi week 444 YTD
Rough week sick. Just content to get in key workouts and recover
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Re: Your Week in Training Mar 25 - 31

Post  Jerry on Sun Mar 31, 2013 11:28 pm

0

The only running related achievement of the week is to seek motivation to qualify and race NYCM 2014.
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Re: Your Week in Training Mar 25 - 31

Post  T Miller on Mon Apr 01, 2013 6:43 am

Mon: 5
Tue: 5
Wed: 10
Thu: 10 mtb
Fri: 25
Sat: 11.5 + 13.5
Sun: 6

WTD: 76
YTD: 699.25
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Re: Your Week in Training Mar 25 - 31

Post  mountandog on Mon Apr 01, 2013 11:01 am

Not sure if this was a disaster week or not. The next two weeks will tell. This was my last BOS wk before the two week taper.

Sorry about this - not sure why everthing is double spacing.

Mon - 4.5 super easy coming off good 20 miler on Sun

Tue - 10.7 @ 7:41 incl stirdes

Wed - 8.3 easy - except for the few seconds I was attacked by a dog who lept up and bit me in the arm tearing my jacket - I was pissed.

Thu - woke up with a hcking cough. Uh oh. went to work and a bunch of people were sick. some sort of virus going around the office. Had a hard workout scheduled for today and was debating on what to do. I gave it a go and nailed it (but not sure at what cost): 1.5 wu/cd 1.5M @ 6:25, 0.5 jog, 5M @ 6:37, 0.5 jog, 1.5 @ 6:21 Felt tired but mentally strong.

Fri - worse day healthwise. No fever that I could tell, so I went out and ran 8 @ 8:18. Big mistake. First 4 went so,so - but last 4 were tough. Problem was I was running a loop with no shortcut home. Went home, to bed, some tylenol had a low grade 100 fever. Ate very little.

Sat - felt much better - but tired. 8 @ 8:34. Took it real easy. Beautiful day out. Felt tired but not unexpectedly so. ate some. made sure I was taking in fluids throughout the day.

Sun - uh oh - ran 18 @ 7:58. Last long run. Might have been a mistake. Looking for opinions after you read this. Was tired to start, but nice day, made sure I had some pancakes for breakfast. Took 24oz of water with me. Took a bag of beans at mile 8. I did not push the pace at all, although I had about 600 feet of up/down throughout. The last 4 felt like some of my marathon finishes. I knew the tank was dry. No mental fortitude left and the pace varied a lot - 7:30 - 9:00. Wasn't sure if it was carbs or dehydration or both. Hadn't eaten well for a few days and maybe the low fever burned off more fluids then I realized. When I got back and weighed myself I was lighter than I have been probably since 10th grade. Probably 2-3 pounds lighter than normal after a run of that length. So I figure I was down both on fluids and glycogen.

Anyway - ran 70 for the week. Came into the office today and those that were sick last week still aren't 100% today. It seems to affect our respritory system. I have some crud in my lungs still. So I don't think the running extended the illness part if everyone else is still sick.

What I am wondering is, since I ran my tank dry yesterday >

Will that impact my taper?

Will full recovery be near impossible?

Is it a mistake to take time off at this point. I realize the heavy lifting is done, but I know you need to maintain the current level and stay sharp. Any thoughts?
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Re: Your Week in Training Mar 25 - 31

Post  Mark B on Mon Apr 01, 2013 2:21 pm

@mountandog wrote:Will that impact my taper?

Will full recovery be near impossible?

Is it a mistake to take time off at this point. I realize the heavy lifting is done, but I know you need to maintain the current level and stay sharp. Any thoughts?

The most important thing for you to do now is fully recover from that nasty little virus. If that means easing up a little... hey, it's taper. You should be easing up, anyway. Don't overdo the intensity - just do enough to keep your leg speed fast. You should be fine.
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Re: Your Week in Training Mar 25 - 31

Post  Mark B on Mon Apr 01, 2013 2:21 pm

A slight step-back due to weird schedule.


Tue: 4 miles walking
Wed: 4.1 miles barefoot
Thu: 6.3 miles low HR
Fri: 3.9 miles walking
Sat: Rest
Sun: 7.5 miles low HR
Mon: 14.3 miles on hilly roads

Total: 40.1 miles


Last edited by Mark B on Sun Apr 07, 2013 3:40 pm; edited 1 time in total
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Re: Your Week in Training Mar 25 - 31

Post  Chris Coleman on Mon Apr 01, 2013 2:31 pm

Mon: 7.65 with a few hills.
Tue: 5.84 Easy with strides.
Wed: 6.28 10K Predictor plus a bit.
Thu: Rest
Fri: 6.25 fantastic 10K.
Sat: Rest
Sun: 11.56 Easy

Total: 37.58
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Re: Your Week in Training Mar 25 - 31

Post  Michele "1L" Keane on Mon Apr 01, 2013 3:36 pm

Mon: 6 easy miles
Tue: 8.5 miles - done as 8 x 800 m - ranged from 3:44 down to 3:32, but I can tell that my endurance is not there. Very cold, so cool down was short.
Wed: 5 recovery miles
Thu: 7.1 miles - a bit of a tempo run. Nice night.
Fri: 4.3 miles Easy run before going to Boston for Easter Weekend.
Sat: 14 miles over Boston Hills. Run was supposed to run the 1st 5 @ MP + 1 min, next 5 @ MP, and last 4 @ MP-15 sec. Wasn't feeling great from the start and blamed dehydration. Did hit the paces until I hit Beacon St where the last 4 miles was completely into a head wind causing me to maintain roughly MP.
Sun: Off

Total: 44.9 miles

Turns out that I have come down with a nasty head cold that I certainly was feeling on Saturday morning's run. By Saturday night, my head was completely stuffed and I have a nasty cough. As Seth said, better to have it now and get it over with than get it next week!!!
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Re: Your Week in Training Mar 25 - 31

Post  mountandog on Mon Apr 01, 2013 3:42 pm

@Michele "1L" Keane wrote:

Turns out that I have come down with a nasty head cold that I certainly was feeling on Saturday morning's run. By Saturday night, my head was completely stuffed and I have a nasty cough. As Seth said, better to have it now and get it over with than get it next week!!!

welcome to the club
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Re: Your Week in Training Mar 25 - 31

Post  fostever on Mon Apr 01, 2013 4:05 pm

@mountandog wrote:

What I am wondering is, since I ran my tank dry yesterday >

Will that impact my taper?

Will full recovery be near impossible?

Is it a mistake to take time off at this point. I realize the heavy lifting is done, but I know you need to maintain the current level and stay sharp. Any thoughts?
Dude, I'm surprised you completed the workouts you got through, congrats! By all means, rest as long as you need to feel 100%. I've heard of slightly injured or sick and over-trained or fully trained runners that took time off completely and actually had their best performances. Recovery is essential to success.
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Re: Your Week in Training Mar 25 - 31

Post  Michele "1L" Keane on Mon Apr 01, 2013 6:05 pm

@mountandog wrote:
@Michele "1L" Keane wrote:

Turns out that I have come down with a nasty head cold that I certainly was feeling on Saturday morning's run. By Saturday night, my head was completely stuffed and I have a nasty cough. As Seth said, better to have it now and get it over with than get it next week!!!

welcome to the club

Just saw your post - I think we just need to rest and get to 100% as soon as we can. No use pushing it now!
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Re: Your Week in Training Mar 25 - 31

Post  JohnP on Mon Apr 01, 2013 9:42 pm

@fostever wrote:
@mountandog wrote:

What I am wondering is, since I ran my tank dry yesterday >

Will that impact my taper?

Will full recovery be near impossible?

Is it a mistake to take time off at this point. I realize the heavy lifting is done, but I know you need to maintain the current level and stay sharp. Any thoughts?
Dude, I'm surprised you completed the workouts you got through, congrats! By all means, rest as long as you need to feel 100%. I've heard of slightly injured or sick and over-trained or fully trained runners that took time off completely and actually had their best performances. Recovery is essential to success.

Yes, at this point, just recover. You could run every three days and keep your fitness level, it's so close to the race. I think if you recover by sleeping more, you'll do yourself a double portion of help - rest for the body, healing of the illness.
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