Your Week in Training July 1 - 7

2013 Hamilton Road@Hope Marathon Cycle
Week 2 of 19

Monday - Cross Training (weight training + softball game)
Tuesday - 4.21 @ 7:44
Wednesday - 6.33 @ 7:46
Thursday - 4.23 @ 7:46
Friday - Off
Saturday - 6.23 @ 7:41 (Fartlek)
Sunday - 15.16 @ 8:11 (LSD)

Total - 36.16

70
 
6 weeks of being unlazy

Still just slowly acclimating and building.  Getting re-used to hills, heat, and humidity can be real fun (NOT).

Mon - 20 miles cycling
Tues - 5 miles with 6 hill repeats
Wed - Easy 1 hr run (6.5 miles)
Thurs - Easy 4.5 with striders (rainy & humid)
Fri - Weights & core, 1200 yds swimming
Sat - 35 miles cycling as part of a local organized ride for Cancer
Sun - 10 miles easy

WTD: 26 miles running, 55 miles cycling; 1200 yds swimming

Mon - 6 easy
Tue - 8 easy with strides
Wed - 3  Pre-race Shakeout
Thu - 10 incl w/u and c/d  Volkslaufe 10k in Frankenmuth, MI   38:53 1AG, 27 OA  - 2nd best ever time on a humid day - only a one day taper (think I need more)
Fri - 7 easy
Sat - 15 Easy
Sun - 7 easy

Week 56

Mon-off
Tues-6 easy
Wed-9 w/10 x 90 sec fartlek
Thur-27 bike
Fri- 6 easy
Sat-16 bike
Sun-15 run

Week-36 run; 43 bike

I may head out for an easy 16 mile spin later tonight if it cools off a bit to finish out the week.

M-7mi easy
Tu-7mi hills
W-5.42mi easy
Th-7mi 5@MP
Fr-off travel
Sa-11mi group
Su-off
37mi wk 791YTD

Week four of Chicago marathon training. I'm getting a little spooked at some of my HR charts from my runs and will probably print some of them and go for a consult.
 

M - 15.7mi from Devil's Postpile to Thousand Island Lake on the JMT (30lb pack)
T - 20.9mi from TI Lake to Lembert Dome on the JMT (30lb pack); tweaked my Achilles pretty good; .9mi from Tenaya Lake in towards Cloud's Rest (30lb pack)
W - 10.6mi from camp to the top of Cloud's Rest and back (no pack), forgoing Achilles discomfort; .9mi back to the car (30lb pack)
Th - zzz, ice, rest, etc.
F - weights
S - long drive back to Sacramento
S - 2.2mi run with Aileen

Week - 50mi on my feet, most of them walking over mountains in some beautiful places

Taper Week 2 before the Mount Hood 50 this Saturday!

Tue: 2.5 mile walk
Wed: 4.2 miles barefoot
Thu: Rest
Fri: 6.4 miles on hills
Sat: Rest
Sun: 10.3 miles, with an extremely nice MAF test thrown in
Mon: 3.8 miles walking

Total: 27.1 miles

M- Bike 8.5 mi, Swim
T- Rest
W- 2 mi w/strides
T- 10K  50:43 PR and age group win
F- Rest
S- 4 mi recovery

This was a VERY hectic week.  Farming is getting busy and we have visitors from Australia.

Not many miles but I was VERY happy with my 10K.  It's a fun, local race.  5 second PR but it's a PR.   More importantly I feel good about where I'm at as I get into the meat of my marathon training.  This race always trashes my legs as it's got some significant downhill on gravel...and we dodge cow pies, the occasional cow and leap over the cattle guard as we approach town (I told you it was a fun race!).  I was sore after the race but not nearly as sore as normal...a good indication that the strength training I've added to my routine is helping.

Mon: 2.8 mi - A friend's pre-soccer jog. Not much use, but hadn't met up for a while.
Tue: 9.4 mi - Hot and quite hard after first 6 mi.
Wed: 6.2 mi - 10 km predictor plus stregth workout in gym.
Thu: Rest in preparation for Friday gym session.
Fri: 4.4 mi excluding gym - Alternating weights and 2.5 minutes treadmill at mile pace six times (a.m.). Easy p.m.
Sat: 4.3 mi - Predictor run in Dubai with rivals I don't normally see outside the (winter) racing season.
Sun: 3 mi - Interval training (8 x 400 m).

Total: 30 miles.

mountandog wrote:
Thu - 10 incl w/u and c/d  Volkslaufe 10k in Frankenmuth, MI   38:53 1AG, 27 OA  - ...

I was just looking thru those results. You finished just ahead of my 2012 FLRT Club XC teamate, Tim L... I'll have to get up there one of these years. Nice run.

Dave Bussard wrote:

mountandog wrote:
Thu - 10 incl w/u and c/d  Volkslaufe 10k in Frankenmuth, MI   38:53 1AG, 27 OA  - ...

I was just looking thru those results. You finished just ahead of my 2012 FLRT Club XC teamate, Tim L... I'll have to get up there one of these years. Nice run.

 thanks Dave.  If you come up let me know.