Your Week in Training Aug 19 - 25

KBFitz wrote:Day miles  type 
Mon     - 
Tue     - 
Wed     - 
Thu     - 
Fri     - 
Sat     8  easy  22°C/72°F
Sun     -        heading home
Week    8
YTD 1,396

What's up with this, usually you mention if injured or sick or traveling.

Rookie posting.  Guess I'll get in the hang of this.

Monday CrossFit:
Strength: Back Squats  165 pounds
5 x 45%, 5 x 55%, 5 x 65%
3 x 75%, 3 x 85%, 1 x 95%, 1 x 95%
*Percentages based off of 1RM + 10 lbs
Conditioning: For Time
300m Run
15 OHS (Overhead squats) 37 pounds
30 Russian KB Swings  45 pound Kettlebell
200m Run
12 OHS
24 Russian KB Swings
100m Run
9 OHS
18 Russian KB Swings
Time was 8:23

Tuesday Crossfit:
WOD: “Christine”
3 Rounds for Time:
500m Row
12 Deadlifts (145 pounds(
21 Box Jumps (20″)
*RX box height is 20″ for EVERY ONE. Games standard for box jumps does NOT apply.
Time - 15:45
Last CrossFit until February 2014

Wednesday:  rest
Thursday:  8 miles at 12:48 pace
Friday:  9 miles at 14:29 pace, calf strain

Total 17 miles on week one of twenty-two.

Recovery Week (and last week at my summer house and running hills)

Mon - Day off
Tues - Walk 3 mile perimeter
Wed - Run 4 miles
Thu - Run 5 miles
Fri - Day off
Sat - Run 8 miles
Sun - This will be a 6 mile run

WTD:  23 miles

M - 3.1 with a friend
T - 5.2 easy
W - 3.1 easy
Th - 5.8 progression; race ride
F - off
S - 4 with a friend
S - will be 1hr (~7.5)

Week - 28.7

3 mile walk every day this week.

Going to try to step things up this week or at least get moving better with wt loss.

m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.

mountandog wrote:m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.

 I have been there, Michael - make sure you do lots of glute strengthening exercises along with hamstring work.  I suffered with hamstring issues for years, but once I started to strengthen the glute medius, they went away.  Specifically do glute bridges (two legs and then single), hamstring curls (two leg and progress to single), and clamshells (start without a resistance band and then use one).  I also had success with ART and acupuncture.

mountandog wrote:m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.

Have you gone into PT for help in the recovery? Ultrasound and massage should help as well. You can buy a home ultrasound (obviously not nearly as good as a doctor's) for just $100 and use it on yourself each day. I think rest is all that helps a hamstring to heal. Michele's right, once healed you need to strengthen the trunk/core to help out. How did this happen?

Week 11 of 18 for the Chicago marathon. The heat returned this week and today's long run did not go well. 11 miles on pace but then I definitely slowed as the heat and sun just got to me.

JohnP wrote:Week 11 of 18 for the Chicago marathon. The heat returned this week and today's long run did not go well. 11 miles on pace but then I definitely slowed as the heat and sun just got to me.

Happened to me yesterday John.  Had to bail at 15 of a planned 18.  I finally got completely re-hydrated this morning.

Mon-16 bike
Tues-4 miles; planned tempo that the legs just weren't there for. I probably pushed the Monday bike a little too hard
Wed-off
Thur-8 progression
Fri-off
Sat-15; planned 18 that ended with a heat/dehydration induced bonk
Sun-10 progression; made sure I was re-hydrated and felt good once I got going

Week-37 run; 16 bike

Mon: ~30 x 50-foot strides testing shoes
Tue: 2.2 miles walking
Wed: Rest
Thu: 3.1 miles barefoot
Fri: 5.25 miles low HR
Sat: Rest
Sun: 10.3 miles low HR with 2 miles on glorious dirt

Week: ~20.8 miles

M- 9 mi w/ 3x2 @ 9:09 pace, Core/strength
T- Swim
W- Core/strength (baling hay again)
T- Swim, bike to pool 11.5 mi
F- Baled all night...3 hrs sleep  
S- 11.5 w 9.5 @ 9:27
S- Bike 11.5 & Run 2.0  Brick workout...caught in a thunderstorm so cut run shorter than planned.

Tough week on the farm coupled with our grandsons first birthday required some rescheduling.  Got my MP run in later in the week than planned and will run my long run (scheduled for Friday) tomorrow and then start a mini-taper for triathlon.

 46

M- 9mi group tempo@7:20 ave pace
Tu-5mi fun run w/beer/prizes
W-12X200's (4mi)
Th-off
Fr-8mi@ 7:45 pace
Sa-19mi group
Su-off
45mi wk 1067 YTD

Another week with no issues. Still just 'wingin' it. Things are looking better...

Mon: 9 miles easy
Tue: 7 miles easy
Wed: 7 miles @ 6:28 with 4 miles in 22:51.1 (5:59.0,5:47.0,5:39.1,5:24.9)
Thu: 10 miles steady
Fri: 7 miles easy @ 7:26
Sat: 14 miles @ 7:04
Sun: 7 miles easy