Your Week in Training June 24 - 30

2013 Hamilton Road@Hope Marathon Cycle
Week 1 of 19

Monday - 4.23
Tuesday - Off (Business Travel)
Wednesday - 6.13
Thursday - 4.18
Friday - Off
Saturday - 6.27
Sunday - 14.27

Total - 35.08

M - 2.5mi super easy with a friend; weights
T - 53mi bike with lots of climbing
W - nada
Th - 1mi @ the gym to warm up, weights; 36mi hard bike
F - 2.6mi easy run
S - nada, watched end of WS100
S - nada, meeting my brother this afternoon and starting a 4-day backpacking trip tomorrow

M- 8 mi w/ 8x1/2 @4:03, Core/strength
T- Swim
W- 14 mi @ 10:31 HOT, Core/strength
T- Swim, Bike to pool 11.5 mi
F- Unscheduled rest day...didn't feel well
S- Bike 11.4 mi @ 15.5 mph
S- 5 mi w/3 @ 9:14 HOT

Tough week.  We got our hot weather quickly with no time to acclimate!

Mon-off
Tues-4 mile trial run on the new bike
Wed-16 bike
Thur-6 easy run
Fri-4 recovery
Sat-14
Sun-16 bike/6 easy run

Week: 30 run, 36 bike

I hear on the hot/humid weather, Nancy.  Still trying to get it back together....

Mon - Easy 5.6 miles
Tues - 25 miles cycling; weights and core
Wed - 7 miles with striders
Thurs - Easy 5.6 miles
Fri - Off (supposed to ride and play tennis but chased away by rain)
Sat - Easy 4.3 with striders
Sun - 10 miles.  Unremarkable but not great at the same time

WTD:  32.5

Got to get back to feeling good - wonder when that might happen.

Recovery week from a good HM in Charlevoix on Saturday  PR  1:24:43

Mon - 6
Tue - 6
Wed - 6 w 6x800 qt 2:50s
Thu - off -- ran 50 days in a row prior to this day off, never done that before.
Fri - 6 easy
Sat - 9 tempo w/ 5 @ 6:35
Sun - 13

Total 64
Somewhere around 1350 ytd

Getting ready for some race on July 4th.  Not sure what yet.  There is a good 20k here, but I might want to back down to 10k.  See how I'm feeling after tomorrow.

70

Jerry fulfills his promise for 60+ MPW in June and is on 70+ for July.

Week 3 of Chicago training. The heat moved in this week and affected a few of my runs, of course they were the harder ones. My legs feel pretty beat up, I need to rest them a bit.

M-6.48mi easy
Tu- strength +2mi cool down
W-Treadmill1mi warm 4mi@7:03pace 1mi cool=6
Th-off
F-6mi Hal treadmill tempo 6:40 peak pace
Sa-8mi @7:53 ave p (missed group run damn it)
Su-2 w/dogs +strength
30mi wk 754YTD

Oops! I forgot to post my numbers this week. (I blame taper.)

Tue: Rest
Wed: 4.1 miles barefoot
Thu: 8.3 mile low HR run
Fri: Rest (seriously sleep deprived)
Sat: Rest
Sun: 10.3 mile low HR run
Mon: 8.3 mile hilly run

Total: 31 miles

Next up: Even fewer miles in Taper Week II as we count down to July 13!

Note: I set a new record for total miles and time in June (221 miles; 44 hours, 57 minutes). Woot!