Your Week in Training Sep 15 - 21

Week 1 of taper

M - 5mi recovery
T - 7.7mi w/ 30min HH tempo
W - 6.5mi easy
Th - off
F - 10.4mi GA
S - 7mi easy
S - 15.1mi GA/last 5mi FF

Week - 51.7mi

Mon - Day off, return to Ohio
Tues - 6 mile track workout done as 1x3K, 1x1mile, 1x1k, 1x800m.  Nailed paces ending with a 3:24 800m (2 days after half marathon)
Wed - Easy 5 mile recovery run on trails
Thurs - 5.5 mile Tempo run 8.5 miles total
Fri - 3 mile easy run at Take Back the Run Initiative
Sat - Solid 20 miles
Sun - 6.1 mile recovery run

WTD: 48.6 miles

YTD: 1302 miles

ran 55.3 this week.  First week of CIM training and first week hamstring is relatively good.

Three key runs: 12 mile progression from 8:00 > 6:35 and an interval session of 1x2mile, 1x1, 1x2 between 6:45 - 6:15 with 2 min jog recovery.  Hard but felt good to get moving again.  Did a 14 mile LR today.

Hopefully everything holds up - 11 weeks to go.

Will pass 2000 miles for the year this week.

M-6 mi easy
Tu-7 mi easy
W-off
Th-10mi
Fr-7mi uptempo
Sa-off
Su-20 mi RTR grp event taper kick off
50mi wk 1210 YTD

mountandog wrote:First week of CIM training and first week hamstring is relatively good.

I don't know how familiar you are with the course, so here's a quick low-down while it's on my mind:

The beginning is a somewhat significant descent followed by a quick turn uphill (not quite Boston, but similar).  There are 2-3 more short/steep bumps with long stretches of 1-2% downhill between them along Oak.  Once you're on FO, it's mostly flat/minimally rolling, until you cross Sunrise (mile 11ish).  Another short/steep bump and a big descent after that - this is one to train for, as it comes right around halfway, and from the bottom of that you hit the longest uphill of the day and are faced with small/moderate rollers until mile 20/21.  After the bridge, you're on flat ground all the way in.

47

It is not as bad as it appears

M - 10
T - Rest
W - 15
Th - Rest
F - 10
S - 25
S - rest

Total 60

Mike MacLellan wrote:

mountandog wrote:First week of CIM training and first week hamstring is relatively good.

I don't know how familiar you are with the course, so here's a quick low-down while it's on my mind:

The beginning is a somewhat significant descent followed by a quick turn uphill (not quite Boston, but similar).  There are 2-3 more short/steep bumps with long stretches of 1-2% downhill between them along Oak.  Once you're on FO, it's mostly flat/minimally rolling, until you cross Sunrise (mile 11ish).  Another short/steep bump and a big descent after that - this is one to train for, as it comes right around halfway, and from the bottom of that you hit the longest uphill of the day and are faced with small/moderate rollers until mile 20/21.  After the bridge, you're on flat ground all the way in.

thanks Mike