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Your Week in Training Apr 1 - 7

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Your Week in Training Apr 1 - 7

Post  KBFitz on Sun Apr 07, 2013 12:10 pm

Daymilestype
Mon 05 easy64°F
Tue --
Wed --
Thu 15 easy40°F
Fri 11 aerob56°F
Sat 05 easy46°F
Sun 13 race43°F3 to race. Cherry Blossom 10M -- 1:08:37 (6:52/mile).
Week 49
YTD 799
Great conditions for a race. I held 6:40 pace through the 5-Mile split. Then the wind was in our teeth going out to Haines Point. It was clear I wasn't going to PR. So I scaled back the effort and bled 2 minutes over the next 5 miles. Ah well. Despite the fact that the cherry blossoms are still not in bloom, it was a very good outing. Chris joined me at the start and did quite well.
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Re: Your Week in Training Apr 1 - 7

Post  Michele "1L" Keane on Sun Apr 07, 2013 1:40 pm

Nice work, Kevin. I was sorry to miss it, but it was the right call for me. I guess this means Chris's knee has healed.

Mon - Day off. Return from Boston with a nasty cold.
Tues - 5 miles with 30 sec pickups. Felt ok, only coughed after I finished. Still feeling lousy.
Wed - Easy 5 miles. Feeling a bit better; massage.
Thu - 5 miles with 2 x 8 min hard. Felt ok as the weather was pretty nice (high 40s)
Fri - Day off
Sat - 12 mile Fast Finish run. 1st 6 at 9:38 pace, next 4 at 8:55 pace, last 2 at 8:20 and 8:12 Felt ok despite still fighting my cold. Weather was good in the high 30s to start.
Sun - 4 miles at 8:49 pace. Had no idea that it was that quick. Temps in the high 50s!!! Wore shorts for the first time (outside) in Ohio this year!!!! Still have shades of my cold, but much, much better.

WTD: 30 miles
YTD: 529 miles (only 102 miles behind last year which I feel is an accomplishment!)
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Re: Your Week in Training Apr 1 - 7

Post  Chris M on Sun Apr 07, 2013 3:57 pm

Miles for the week = 10! Today I tried my first run of any length since a way-too-early post surgery 9 miles about a month ago. Much better result than that setback disaster was. Met up with Kevin at DC's Cherry Blossom 10 miler. He's in great shape so of course I let him go do his thing solo as soon as we crossed the starting line. I kept it very slow and easy for the 10 miles and the knee feels OK and so the running comeback begins. Unfortunately, no Boston next week. I did plan (probably stupid) to go up there and try and jog/walk it but I need to go to Italy for work and leave the day before Boston. In truth, its probably a good thing. My Boston streak ends which I'm bummed about but I can now focus on getting the post-surgery knee healthy again for an easy 2014 Boston qualifier in early Fall and then a real raced marathon in October. Sucks that I had flights, hotel and race fees all sunk but in terms of getting me back to 100% again, this is probably for the best. Plus, if you have to travel for work, Milan and Cagliari (Sardinia) is not bad!
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Re: Your Week in Training Apr 1 - 7

Post  Michele "1L" Keane on Sun Apr 07, 2013 4:28 pm

Good call, Chris! Been there, done that. In 2008, I went up for the trials and left so that I wouldn't be tempted to run as I was not yet healthy from an injury. Have fun in Italy!!
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Re: Your Week in Training Apr 1 - 7

Post  Dave Wolfe on Sun Apr 07, 2013 4:34 pm

Sat = 10K. Looking for more this week. Embarassed
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Re: Your Week in Training Apr 1 - 7

Post  Mike MacLellan on Sun Apr 07, 2013 5:53 pm

M - 5.1mi easy
T - weights, 5.2mi really easy
W - off
Th - 2.35mi to gym, weights, 2.35mi from gym; 1hr50min speedwork/paceline skills ride with a group
F - 9.6mi easy
S - weights, 5.4mi easy but bonky... Achilles really acting up at end
S - 2hr50min ride with a big group... about 25min of threshold riding due to a "nature break" I decided to take on my own (10min to get a gap, 15min after to catch the group)... plus a lot of work at the front taking pulls

9hrs for the week, almost perfectly split between running and riding.
I'm pooped.
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Re: Your Week in Training Apr 1 - 7

Post  Gobbles on Sun Apr 07, 2013 5:56 pm

Mon: 6@7:43
Tue: AM: 7@6:51 (Led a track workout for Boston Bound Friend: 5x1000 in 3:44~3:35)+3@7:43 / PM: 7@7:46
Wed: 11@7:06
Thu: AM: 10@7:01 (Led a tempo workout for Boston Bound Friend: 5K @6:10 Pace) / PM: 5@7:24 (Group Run with Scott Jurek)
Fri: 8.5@7:17
Sat: 8.2@7:44
Sun: 42.6 in 6:23:40 (Running Dead Ultra: 1st OA - Not Blazing fast, but hot and hilly.)

Week: 108.1 Miles (A new record...)
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Re: Your Week in Training Apr 1 - 7

Post  Ben Z on Sun Apr 07, 2013 6:12 pm

@Gobbles wrote:Mon: 6@7:43
Tue: AM: 7@6:51 (Led a track workout for Boston Bound Friend: 5x1000 in 3:44~3:35)+3@7:43 / PM: 7@7:46
Wed: 11@7:06
Thu: AM: 10@7:01 (Led a tempo workout for Boston Bound Friend: 5K @6:10 Pace) / PM: 5@7:24 (Group Run with Scott Jurek)
Fri: 8.5@7:17
Sat: 8.2@7:44
Sun: 42.6 in 6:23:40 (Running Dead Ultra: 1st OA - Not Blazing fast, but hot and hilly.)

Week: 108.1 Miles (A new record...)

Wow!
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Re: Your Week in Training Apr 1 - 7

Post  JohnP on Sun Apr 07, 2013 8:05 pm

Nice job all around by everyone this week!

I realized that the Hansen plan has only one week of taper. Since I am pretty jet-lagged and not sleeping well, I cut down some of the mileage this week to give myself two weeks of taper

Mon - 8.5 miles with 3x2 miles tempo intervals
Tue - rest
Wed - 9.5 miles with 9 miles at MP
Thu - spin class - recovery HR
Fri - 5 miles easy
Sat - 8 miles long
Sun - rest

Week - 31 miles
YTD - 415 miles
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Re: Your Week in Training Apr 1 - 7

Post  mountandog on Sun Apr 07, 2013 8:31 pm

wow is right Steve.

Mon - off - first off day since mid Feb
Tue - 8 easy but tough - still not over virus
Wed - 9 easy - still tough
Thu - off - travel to Indy and back
Fri - 9 with 3x10 min at 6:45 (MP more or less) > real tough - not a good sign
Sat - 8 easy - feeling better than Fri
Sun - 12 @ 7:42 - feeling better than Sat - still have cough but felt the best I have in a dozen days

46 or so for the week

865 YTD

More important - one more week to shake this illness.
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Re: Your Week in Training Apr 1 - 7

Post  Michele "1L" Keane on Sun Apr 07, 2013 9:00 pm

I hear you Michael
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Re: Your Week in Training Apr 1 - 7

Post  T Miller on Mon Apr 08, 2013 7:35 am

I had to travel to Texas this week for work so that threw my schedule off a bit. Two weeks to the Indiana Trail 100/50.

Mon: 5
Tue: off
Wed: 15 TM
Thu: 7 TM with some faster miles
Fri: 20
Sat: 30
Sun: off

WTD: 77
YTD: 776.25
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Re: Your Week in Training Apr 1 - 7

Post  Jerry on Mon Apr 08, 2013 8:06 am

Mon:2
Tue:4
Wed:7
Thu:6+6
Fri:3
Sat:7
Sun:soccer 1:1, Jerry missed a 6 yards open shot. affraid

Weekly:35+soccer
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Re: Your Week in Training Apr 1 - 7

Post  fostever on Mon Apr 08, 2013 11:26 am

M- 5mi treadmill@8:00 pace
Tu-8X (.50mi)4% grade treadmill hills 2down 3% @10k pace (8mi)
W-off
Th-8mi@ 7:42 ave pace outside
Fr-5mi treadmill @8:00 pace
Sa-12mi Streets& trail easy (8:22 ave) (turned right ankle slightly)
Su-off
35mi wk 479 YTD
Not the best Boston cycle, but hey, here we go!
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Re: Your Week in Training Apr 1 - 7

Post  Chris Coleman on Mon Apr 08, 2013 2:09 pm

Mon: 4.5 Easy
Tue: 5
Wed: 10K Easy Predictor (14 seconds out)
Thu: 11.2 Easy
Fri: Nothing
Sat: 5.5 (Abandoned repetitions because of rain - slippery surface)
Sun: 11.2 at 8:05

Total: 43.6
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Re: Your Week in Training Apr 1 - 7

Post  Gobbles on Mon Apr 08, 2013 8:42 pm

@Ben Z wrote:
@Gobbles wrote:Mon: 6@7:43
Tue: AM: 7@6:51 (Led a track workout for Boston Bound Friend: 5x1000 in 3:44~3:35)+3@7:43 / PM: 7@7:46
Wed: 11@7:06
Thu: AM: 10@7:01 (Led a tempo workout for Boston Bound Friend: 5K @6:10 Pace) / PM: 5@7:24 (Group Run with Scott Jurek)
Fri: 8.5@7:17
Sat: 8.2@7:44
Sun: 42.6 in 6:23:40 (Running Dead Ultra: 1st OA - Not Blazing fast, but hot and hilly.)

Week: 108.1 Miles (A new record...)

Wow!

Thanks, but pretty tired today.

Makes sense since I ran 16.4 miles farther than ever before, with 7 of my last 10 miles under 8:00/mile - moving pretty good until I ran out of water with ~7 miles to go. Some idiots came by and stole everything from the last (unattended) aid station. I did lose a lot of time at the aid stations; the friend I ran with (until 32 miles) had an equipment malfunction (a broken valve on his hydration system) somewhere in the 25 mile range.
Though, I did run 3 and swim for a bit today.
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Re: Your Week in Training Apr 1 - 7

Post  Mark B on Mon Apr 08, 2013 9:25 pm

Well, this was a weird week.

Tue: Lazy
Wed: 1 mile walk around a lake on the Oregon Coast, just before a days-long monsoon set in
Thu: Rained in (lazy)
Fri: Clambered up a sand dune, but otherwise rained in (lazy)
Sat: Driving (lazy)
Sun: Was going to run 10, but got lazy.
Mon: 24 miles of overcompensating on hilly, rocky, muddy trail that kicked my fanny.

Total: 25 miles
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Re: Your Week in Training Apr 1 - 7

Post  Ben Z on Tue Apr 09, 2013 12:51 am

Still building strength.

Mon: 6 easy
Tue: 10 w/ 2000' gain, 2000' loss in Auburn
Wed: 6 easy
Thur: 6 easy with pickups
Fri: 10.5 easy/moderate
Sat: 10 easy
Sun: 2:15 @ 6,000' rolling (~17 I think) around Mt. Laguna. Bonked the last mile/climb.

Week: 65ish

Hoping to get to 75 next week with lots more gain/loss.
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