Your Week in Training June 20 -26

No speed work this week (to guard against a recurrence of last week's flare-up of swelling inside the marrow on both sides of my right ankle joint).

Day	miles	type
Mon	6	recov	Rain.
Tue	-		Lower back strain ... from a new office chair.
Wed	-		XT: core, balance, jumping. Restored prior office chair.
Thu	6	easy	79°F
Fri	8	easy	75°F
Sat	10	easy	73°F
Sun	13	trail	69°F
Week	43
YTD	962

Step back week

M: Off
T: 5 easy
W: 5 easy
T: 5 easy
F: 5 easy
S: 5 easy
S: 15 hot

Garmin Total: 41.33

MTD: 202.11. First month this year over 200. In my mind I think I should run at least 200 miles EVERY month!

YTD: 794.01

I keep track from Sunday to Saturday. Here was my week last week:

Sun - 5 mile tempo at 6:24
Mon - Easy 10 @ 7:39
Tue - 12 miles w/ Fartleks @ 7:08
Wed - Easy 15 @ 7:22 over lunch, then easy 2 w/ the dog @ 10:14
Thur - Easy 13 @ 7:19
Fri - Easy 9 @ 7:47
Sat - Pre-Race w/u @ 7:30, 10K race @ 5:45, 1.8 c/d @ 8:00 then 5K race with my wife @ 13:47
Total Weekly Miles = 77.7
YTD Miles = 2,178.9

Starting to get my legs back after that 25k trail race two Sundays ago.

Mon: Rest
Tue: 3 miles easy
Wed: 4 miles hard - lots of uptempo running as part of shoe testing session
Thu: Rest
Fri: 2 miles recovery
Sat: Rest
Sun: 7 miles on hilly trails. felt great!

Week: 16 miles

Week 2 of a "mini-peak" before the 10k and "official" ultra training starts

M - 7.65 easy in the morning; an hour spin on the bike in the afternoon
T - 7 w/ 4@6:20 pace in the morning; 2 hours easy on the bike in the afternoon
W - 11.5 GA, back-loaded with short hill efforts
Th - 7.35 easy in the morning; upper body/core in the afternoon
F - 5 easy w/ 4x 8-12sec hill sprint in the morning; 1:30 moderate on the bike soon after
S - 14.63 averaging just over MP at night
S - about to head out for 2 hours on the trail with a couple solid hills (~14 miles?); upper body/core later

Running Miles: 67.3 (after today)
Cycling Time: 4:35
Total Time: 13:22

Week 1/16 for Chicago (Finally!)

Mon-6 w 8 x 10 sec. hill sprints
Tues-8 GA (7:43 pace)
Wed-10 @ 8:15
Thur-off
Fri-6 w/8 x 100 strides
Sat-8 w/2.0x mile XC race
Sun-12 hilly @ 8:17

Week-50 YTD-1116

A little base-building before NYC Marathon training (week 2):

Mon -- Rest
Tues -- 3.25 miles -- no time for anything more.
Weds -- 0 -- wanted to run at lunch but couldn't get away.
Thurs -- 6 easy
Fri -- 6 easy -- my left shin was acting up after the first run in new Addias Super Novas
Sat -- 3 very, very easy Hiking with the family in the afternoon.
Sun -- 8.75 miles easy and pain free.

27 miles easy.

Week 4 of Int 2 training for Twin Cities: 30.6 miles

Monday: Run 3, Swim 1 mile
Tuesday: Rest
Wednesday: Run 6 miles marathon pace
Thursday: Run 13 miles LSD
Friday: Swim 1000m
Saturday: Run 4.6 miles, (1.5 warmup and 5K race)
Sunday: Run 4 miles easy

Monday: ran 5.0 miles at 7:55 pace (39:35)
swam 4,000 yds at 1:44/100 yds at indoor pool (1:09:20)
Tuesday: ran 5.55 miles at 6:53 pace (38:17)
cycled 31:00 on indoor trainer doing hard 1 minute interval repeats with 1 minute recoveries
Wednesday: Did a brick workout at local reservoir/state park
swam 1.22 miles at 1:49/100 yd pace (38:30)
cycled 25.06 miles at 20.6 mph (1:12:48)
ran 4.51 miles at 7:18 pace (32:56)
Thursday: ran 4.55 miles at 7:24 pace (33:41)
cycled 30.07 miles at 20.4 mph (1:28:14)
Friday: rest
Saturday: cycled 79.55 miles at 21.0 mph (3:47:15)
Sunday: ran 15.19 miles at 8:07 pace (2:03:26)

Ran: 34.8 miles (~1:48)
cycled: 145.18 miles (~6:59)
swam: 6143 yds (~4:28)
Total volume: ~13:15

Schuey wrote:

You may have notice the tittle, yes I have decided that I will run the JFK 50 mile in Nov after racing Chicago. Kevin Fitz, has also offered to help and crew me through my first Ultra. Thanks Kevin I appreciate it very very much!

AWESOME! On my list of things (races) to do - just not this year. Junior is due 11-9. Martin - you will rock it - and it WILL rock you!Good on ya Kevin!

awesome for the 50 miler, Schuey!

12 weeks until Fox Cities.

M - XT 30 day shred
T 8 miles with 8x100 meter strides
W 6 mile GA 9:45 average
R rest
F 10 mile GA 9:45-9:50 pace
S rest (strong t-storms)
Sun 13.5 long run 10:00 pace average

Chicago marathon training

Mon - 6 miles easy
Tue - off
Wed - 8 miles easy
Thu - 11.4 miles with a speed pyramid
Fri - 10 miles easy
Sat - 10.75 miles with 8x2 minute intervals
Sun - 12 miles with last three at MP

Week - 58 miles

Chicago Marathon Training

M 6/20: Rest
T 6/21: 4 miles
W 6/22: 8 miles w/Martin
T 6/23: 5.03 miles w/Martin
F 6/24: 14.00 miles w/Martin
S 6/25: 5 miles
S 6/26: am 3.15 miles, pm 3 miles

Total: 42.18 Miles

Base building, still a few months out from training for Disney or other early 2012 marathon.

Mon: Rest
Tue: 7 miles easy (about 9 min/pace), legs still tired from my first attempt at speed work at the track on Sunday, treadmill
Wed: 6 miles pretty easy (probably about 8:45 pace, don't recall for certain), treadmill
Thur: 6 miles easy, treadmill
Fri: Rest
Sat: 1 mile warmup, 5k race (23:34), chick fil a breakfast
Sun: 6 miles, solid pace (8:20ish), could have gone longer

Total: 29 miles, 1 race, no other hard runs


Plan for this week is to again target 30ish miles, speedwork (400s?) at the track this weekend, and at least one harder run of some distance (6-7 miles)

The girls have already been asking when we are going back to the track. It's great, except I have to do my warmup run with the double stroller.

charles wrote:

Schuey wrote:

You may have notice the tittle, yes I have decided that I will run the JFK 50 mile in Nov after racing Chicago. Kevin Fitz, has also offered to help and crew me through my first Ultra. Thanks Kevin I appreciate it very very much!

AWESOME! On my list of things (races) to do - just not this year. Junior is due 11-9. Martin - you will rock it - and it WILL rock you!Good on ya Kevin!

Thanks Charles it sure is going to be something!! There is no doubt that it will rock me and hopefully I will be able to do a little rocking it back! Congrats on Junior coming this Nov! How exciting is that for you and your wife!

Kind of the first week of my Fall 5K plan...I've had two lower mileage weeks leading up to this.

Mon: Steady & Relaxed 11 Miles in 1:16:28 [6:57 per mile]
Tue: Easy:No Watch,No Time; 4 miles AM; 7 miles PM
Wed: Steady & Relaxed 10 Miles in 1:09:41 [6:58 per mile]
Thu: Easy:No Watch,No Time; 4 miles AM; 8 miles PM
Fri: Steady & Relaxed 9 Miles in 1:01:42 [6:51 per mile]
Sat: Progressive Long Run; 6:56 down to 6:03; 13 Miles in 1:23:51 [6:27 per mile] 2 mile cool down jog
Sun: Easy:No Watch,No Time; 7 miles

Week: 75
Year: 1520

John Kilpatrick wrote:Monday: ran 5.0 miles at 7:55 pace (39:35)
swam 4,000 yds at 1:44/100 yds at indoor pool (1:09:20)
Tuesday: ran 5.55 miles at 6:53 pace (38:17)
cycled 31:00 on indoor trainer doing hard 1 minute interval repeats with 1 minute recoveries
Wednesday: Did a brick workout at local reservoir/state park
swam 1.22 miles at 1:49/100 yd pace (38:30)
cycled 25.06 miles at 20.6 mph (1:12:48)
ran 4.51 miles at 7:18 pace (32:56)
Thursday: ran 4.55 miles at 7:24 pace (33:41)
cycled 30.07 miles at 20.4 mph (1:28:14)
Friday: rest
Saturday: cycled 79.55 miles at 21.0 mph (3:47:15)
Sunday: ran 15.19 miles at 8:07 pace (2:03:26)

Ran: 34.8 miles (~1:48)
cycled: 145.18 miles (~6:59)
swam: 6143 yds (~4:28)
Total volume: ~13:15

Holy Shit! I am a slacker!!!

Week 2 of Chicago Training

Mon: 5 + 9
Tues: 5 + 13 at 6:45 pace
Wed: 5 + 7
Thurs: 5 + 13 with 10 at 5:58 pace
Fri: 5 + 8
Sat: 16 at 6:40 pace
Sun: 5 + 10 hilly

Week: 106
YTD: 1,949

After 2nd track meet and 5 days rest, I finally decided to end more track race attempting to break my youth personal record, since no way I can achieve it.

So I started 8-10 weeks base building for Houston marathon in January, 2012.

All runs are easy.

Monday:9
Tuesday: 0, thunder storm.
Wednesday: 6
Thursday: 10
Friday: 10
Saturday: 6
Sunday: 0, I was wondering why the training in last Summer was that hard and found the memory back. Got to get up early on weekends.


Weekly: 41

2 weeks to Muncie

Mon: 3000m swim + 8 mile run
Tue: 9 mile run w/ 200 400 600 800 600 400 200 ladder + 500m Swim
Wed: 3000m swim + 30 mile bike
Thu: 6 mile run + 2000m swim
Fri: 8 mile mtb + 3 mile run + 500m swim
Sat: 1.2mile swim + 50 mile bike + 9 mile run
Sun: 14 mile bike + 1000m swim + 10 mile run

Running: 44 miles
Cycling: 102 miles
Swimming: ~12000m

Total Time: ~15:30

Shuey, I see from the "tittle" you have a pair of races you are shooting for, get it, "a pair," "tittle," maybe a Freudian slip of the keyboard! Anyhoo, sweet, rock 'em both baby!
M-3.18mi easy 8:28 ave pace
Tu-5.02mi @7:55 ave pace (muggy)
W-35min. elliptical (3.1mi)
Th-off w/ PT session- hard core circuits
Fr-5.23mi @7:07 MP
Sa-8mi group run 7:30 pace
Su- bike ride on lakefront went north to avoid Taste and forgot about the parade, yikes big mistake, took Peterson>Kedzie home 25mi.
Getting back into training for Chicago Marathon. Finished last PT session which frankly were very strenuous core workouts the last 3 weeks.
3 week training cycle for Oct.9 stepback week
21 mi running for the week w/crosstraining and core workouts.
791 mi YTD