Your Week in Training July 18 - 24
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T Miller
Glenn
Mike MacLellan
Jerry
fostever
jon c
Schuey
Gobbles
mul21
sir digby
jdholland
Kenny B.
John Kilpatrick
Julie
JohnP
Chris M
charles
KBFitz
22 posters
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Your Week in Training July 18 - 24
Day | miles | type | |||
Mon | 10 | easy | 75°F | ||
Tue | 12 | easy | 81/88°F | 6 morning, 6 evening on the trail with Chris & Jim. | |
Wed | 13 | trail | 77°F | ||
Thu | 10 | easy | 82°F | 78°F dewpoint. Air so thick you could cut it with a knife. | |
Fri | - | ||||
Sat | 11 | race | 86/91°F | 8 morning, Crystal City Twilighter 5K* in 22:08 (7:08)...punted! | |
Sun | 20 | long | Woke late ... already 87°F ... obvious choice. | ||
Week | 56 | * The entire McKee family ran the 5K! And Chris' friend Scott took 3rd in | |||
YTD | 1,170 | our age group with a 20:25. So things are hotting up on the roads here. |
KBFitz- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Good job Kevin
I had an interesting week in the sense - no long runs!
Coming off a calf strain from a week ago Wednesday. Hobbled up for a couple of days last week but feel I had an acceptable week under the circumstances.
M: Easy 6
T: Easy 6
W: Easy 9
T: Easy 5
F: Easy 7
S: Easy 5
S: 1.5 warm up + 3 @ MP / 7:30
44 miles for the week. Avg. 9:46 pace. And I lost a pound
I had an interesting week in the sense - no long runs!
Coming off a calf strain from a week ago Wednesday. Hobbled up for a couple of days last week but feel I had an acceptable week under the circumstances.
M: Easy 6
T: Easy 6
W: Easy 9
T: Easy 5
F: Easy 7
S: Easy 5
S: 1.5 warm up + 3 @ MP / 7:30
44 miles for the week. Avg. 9:46 pace. And I lost a pound
Re: Your Week in Training July 18 - 24
Step back week. 56 miles. Did a run with Jim and Kevin on Tuesday evening which was really fun. The three of us are meeting up this upcoming Tuesday as well. Hot hot hot weather this weekend made a 5K race ugly on Saturday night and today's 14 certainly set no speed records. Onward.
Chris M- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Chicago marathon training
Mon - 8.25 miles easy
Tue - 8.7 miles with 5 x 3 minute intervals
Wed - 9.4 miles easy
Thu - 5 miles recovery
Fri - 11.5 miles with 2 x 4 miles (1st at MP, 2nd at HMP)
Sat - rest
Sun - 16.5 miles
Week - 59 miles
Mon - 8.25 miles easy
Tue - 8.7 miles with 5 x 3 minute intervals
Wed - 9.4 miles easy
Thu - 5 miles recovery
Fri - 11.5 miles with 2 x 4 miles (1st at MP, 2nd at HMP)
Sat - rest
Sun - 16.5 miles
Week - 59 miles
JohnP- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
M 6.5 in heat advisory
T 10.5 heat adv.
W 7.5 (half mile repeats at 5k pace x5)
R o (t-storms)
F 8
S 5
Sun 15.5
53 week
1168 year
8 weeks until Fox Cities
T 10.5 heat adv.
W 7.5 (half mile repeats at 5k pace x5)
R o (t-storms)
F 8
S 5
Sun 15.5
53 week
1168 year
8 weeks until Fox Cities
Julie- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
That is a heck of a "stepback week" Chris - nice work!
Good weeks too to Julie, John, Charles, Kevin in some nasty weather.
M: 80 minutes on a spin bike w/intervals, 1.42 mile swim
T: 60 minutes on a spin bike w/intervals, 6.15 mile run
W: ran 5.5 miles, ran 4.6 miles
R: Swam 1.2 mile
F: Ran 5.3 miles
S: cycled 48 miles
Sun: Ran 15.1 miles
Good weeks too to Julie, John, Charles, Kevin in some nasty weather.
M: 80 minutes on a spin bike w/intervals, 1.42 mile swim
T: 60 minutes on a spin bike w/intervals, 6.15 mile run
W: ran 5.5 miles, ran 4.6 miles
R: Swam 1.2 mile
F: Ran 5.3 miles
S: cycled 48 miles
Sun: Ran 15.1 miles
John Kilpatrick- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Julie wrote:M 6.5 in heat advisory
T 10.5 heat adv.
W 7.5 (half mile repeats at 5k pace x5)
R o (t-storms)
F 8
S 5
Sun 15.5
53 week
1168 year
8 weeks until Fox Cities
Julie, a few more weeks like this and a major break in the weather and you will BE READY!
Good job to you and everyone else who got out the door in such oppressive heat (we do have August to look forward to right!?)
Re: Your Week in Training July 18 - 24
2nd week down
Mon 5 easy @ 9:44
Tue 8 overall 8:30 3 @ LT 7:07
Wed 12 @ LSD @ 8;29
Thu 6 easy @ 9:22
Fri 9 GA 7:53 progressing down to MP
Sat 6 easy @ 9:23
Sun 18 @ LSD 3:30 (trails 80-85 hot)
64 wtd YtD 1310+
Mon 5 easy @ 9:44
Tue 8 overall 8:30 3 @ LT 7:07
Wed 12 @ LSD @ 8;29
Thu 6 easy @ 9:22
Fri 9 GA 7:53 progressing down to MP
Sat 6 easy @ 9:23
Sun 18 @ LSD 3:30 (trails 80-85 hot)
64 wtd YtD 1310+
Re: Your Week in Training July 18 - 24
Great weeks everybody, but especially those of you dealing with the heat wave. Scheduled cut back week to freshen up for the 10K Saturday.
M- off
T - 4 (8:14) 8 (8:14)
W - 12 (7:25)
T - 4 (8:35) 8 (7:39)
F - 6 (7:52)
S - 11 with a 10K in 36:23
S - 16 (7:43)
Total - 69
The 10K was a big PR for me and finally the breakthrough race that I've felt like I've been on the cusp of all summer, but just hadn't put it all together until yesterday.
M- off
T - 4 (8:14) 8 (8:14)
W - 12 (7:25)
T - 4 (8:35) 8 (7:39)
F - 6 (7:52)
S - 11 with a 10K in 36:23
S - 16 (7:43)
Total - 69
The 10K was a big PR for me and finally the breakthrough race that I've felt like I've been on the cusp of all summer, but just hadn't put it all together until yesterday.
jdholland- Newbie
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Re: Your Week in Training July 18 - 24
Week 4 Lakefront Marathon:
M - 6.1 easy @ 8:49 very hot
Tu - 10 easy @ 9:18 even hotter still, skipped intervals and just got my mile in
W - 6.7 easy @ 8:56 still no relief from the heat, just slogging through
Th - 11.4 Tempo @ 2 w/u - 7 miles @ GMP +10 - 2.4 miles c/d still hot but managed a nice run
F - 8.1 easy @ 8:54
Sa - 10 easy @ 8:44 w/ 6 x 30 strides
Su - 18 LR @ 8:54
Week - 70.3
YTD - 1692
M - 6.1 easy @ 8:49 very hot
Tu - 10 easy @ 9:18 even hotter still, skipped intervals and just got my mile in
W - 6.7 easy @ 8:56 still no relief from the heat, just slogging through
Th - 11.4 Tempo @ 2 w/u - 7 miles @ GMP +10 - 2.4 miles c/d still hot but managed a nice run
F - 8.1 easy @ 8:54
Sa - 10 easy @ 8:44 w/ 6 x 30 strides
Su - 18 LR @ 8:54
Week - 70.3
YTD - 1692
sir digby- Newbie
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Re: Your Week in Training July 18 - 24
Everyone is killing it in their training - I just have to say I have running envy and great job to everyone....
John Kilpatrick- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Week 5/16 for Chicago
Mon-10 w/ 3 mi and 2 mi tempo @ 6:49
Tues-6 easy
Wed-8 w/ 6 GA (7:36)
Thur-14 @ 8:08
Fri-4 easy
Sat-6 am/4 pm all easy
Sun--18 @ 8:03
Week-70 YTD-1351
Mon-10 w/ 3 mi and 2 mi tempo @ 6:49
Tues-6 easy
Wed-8 w/ 6 GA (7:36)
Thur-14 @ 8:08
Fri-4 easy
Sat-6 am/4 pm all easy
Sun--18 @ 8:03
Week-70 YTD-1351
Last edited by mul21 on Sun Jul 24, 2011 10:31 pm; edited 1 time in total
mul21- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Mon - 7.8 miles easy
Tue - 5.5 miles - Track Championships in a Hot Thunderstorm (5000m and 100m)
Wed - 6 miles - Track Championships in the heat (200m, 400m, 800m, 1 Mile, 3200m)
Thu - 11.5 miles easy
Fri - Pizza and Beer
Sat - 12.5 miles easy
Sun - 17.5 miles easy
Week - 61 miles
YTD - 1374 miles
Terrible track race results (much slower than last few meets), but a fairly good training week.
I'm sure it is because I'm 3 weeks into Marathon training (and High mileage weekends) , plus trying to run all the track events.
Tue - 5.5 miles - Track Championships in a Hot Thunderstorm (5000m and 100m)
Wed - 6 miles - Track Championships in the heat (200m, 400m, 800m, 1 Mile, 3200m)
Thu - 11.5 miles easy
Fri - Pizza and Beer
Sat - 12.5 miles easy
Sun - 17.5 miles easy
Week - 61 miles
YTD - 1374 miles
Terrible track race results (much slower than last few meets), but a fairly good training week.
I'm sure it is because I'm 3 weeks into Marathon training (and High mileage weekends) , plus trying to run all the track events.
Distance | Season's Best Time | Championship Time |
100m | 13.8 | 13.8 |
200m | 26.0 | 29.0 |
400m | 62 | 64 |
800m | 2:17 | 2:23 |
1 Mile | 5:14 | 5:24 |
3200m | 11:4X | 13:38 |
5000m | 17:48 | 18:53 |
Gobbles- Poster
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Re: Your Week in Training July 18 - 24
charles wrote:Julie wrote:M 6.5 in heat advisory
T 10.5 heat adv.
W 7.5 (half mile repeats at 5k pace x5)
R o (t-storms)
F 8
S 5
Sun 15.5
53 week
1168 year
8 weeks until Fox Cities
Julie, a few more weeks like this and a major break in the weather and you will BE READY!
Good job to you and everyone else who got out the door in such oppressive heat (we do have August to look forward to right!?)
Thanks Charles! We had a heat advisory yesterday too but not till afternoon and I got out in the a.m. although it was still hot and humid. I think every one of us is running in terrible heat to one degree or another.
I hope August is cooler and I most certainly hope everyone has cooler races this fall than our outdoor training has been!
Julie- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Chicago Marathon To JKF 50 Mile Training:
M 7/18: am 6.10 miles - 44:15 @ 7:14 pace
pm 7.13 miles - 51:26 @ 7:12 pace
T 7/19: pm 10.03 miles - 1:08:19 @ 6:48 pace
pm .75 miles - 6:56 @ 9:15 pace w/ Lisa
W 7/20: am 8.50 miles - 1:01:15 @ 7:10 pace
pm 7.00 miles - 52:49 @ 7:32 pace
T 7/21: am 8.10 miles - 1:00:57 @ 7:31 pace
pm 9.22 miles - 1:30:47 @ 9:48 pace w/Lisa
F 7/22: am 13.10 miles - 1:41:50 @ 7:45 pace
S 7/23: pm 20.14 miles - 2:27:01 @ 7:18 pace
S 7/24: pm 20.04 miles - 2:28:22 @ 9:53 pace 1st 15.01 miles w/ Lisa, I continued on for another 5.03 miles - 37:52 @ 7:30 pace
Total Mileage: 110.11 miles
Avg. Distance: 8.47 miles
Max Distance: 20.14 miles
Total Time: 14:33:10
Median Time: 1:00:57
Another solid week of training, felt great to put in back to back weeks of 100+ miles. I didn’t add it in with the runs above but the theme of this week which you all know was HOT HOT HOT. High Temps, High Humidity and High Dew Points!
M 7/18: am 6.10 miles - 44:15 @ 7:14 pace
pm 7.13 miles - 51:26 @ 7:12 pace
T 7/19: pm 10.03 miles - 1:08:19 @ 6:48 pace
pm .75 miles - 6:56 @ 9:15 pace w/ Lisa
W 7/20: am 8.50 miles - 1:01:15 @ 7:10 pace
pm 7.00 miles - 52:49 @ 7:32 pace
T 7/21: am 8.10 miles - 1:00:57 @ 7:31 pace
pm 9.22 miles - 1:30:47 @ 9:48 pace w/Lisa
F 7/22: am 13.10 miles - 1:41:50 @ 7:45 pace
S 7/23: pm 20.14 miles - 2:27:01 @ 7:18 pace
S 7/24: pm 20.04 miles - 2:28:22 @ 9:53 pace 1st 15.01 miles w/ Lisa, I continued on for another 5.03 miles - 37:52 @ 7:30 pace
Total Mileage: 110.11 miles
Avg. Distance: 8.47 miles
Max Distance: 20.14 miles
Total Time: 14:33:10
Median Time: 1:00:57
Another solid week of training, felt great to put in back to back weeks of 100+ miles. I didn’t add it in with the runs above but the theme of this week which you all know was HOT HOT HOT. High Temps, High Humidity and High Dew Points!
Schuey- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
M: 0
Tu: 6 lunch, 3 evening
W: 6 lunch, 3 evening
Th: 8 lunch
F: 5 evening
Sa: 12 morning, 4 evening
Su: 7 lunch
54 week
All runs were easy (btw 9 and 10 per). Several of the lunch runs were of survival mode due to heat and humidity. Felt like I made some progress this week after coming off the hamstring issue. I am back basewise where I was previously. The plan is to add on a few more miles next week and perhaps add a tempo run if it is feasible. Perhaps I will run some on the mill this week. I was pretty sure I would this week, but never did. The heat is not predicted to significantly let up as far as I have heard.
A lot of you all put serious mileage in. I am impressed! I'm a bit of a lightweight here.
Tu: 6 lunch, 3 evening
W: 6 lunch, 3 evening
Th: 8 lunch
F: 5 evening
Sa: 12 morning, 4 evening
Su: 7 lunch
54 week
All runs were easy (btw 9 and 10 per). Several of the lunch runs were of survival mode due to heat and humidity. Felt like I made some progress this week after coming off the hamstring issue. I am back basewise where I was previously. The plan is to add on a few more miles next week and perhaps add a tempo run if it is feasible. Perhaps I will run some on the mill this week. I was pretty sure I would this week, but never did. The heat is not predicted to significantly let up as far as I have heard.
A lot of you all put serious mileage in. I am impressed! I'm a bit of a lightweight here.
jon c- Regular
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Re: Your Week in Training July 18 - 24
M-4.17mi@ 8:09 pace _(80+F at 5:45 am)
Tu-7.1mi@ 8:13 pace
W-4.04mi@ 9:03 pace w/ 60 min strength
Th-off
F- 7.1mi@ 8:07 pace
Sa- 10mi trail race @7:01 pace w/ mile+ warm-up
Su- sore calves- shake out easy bike ride short
33mi week
883 YTD
Mostly easy runs due to heat and race. Backed off a bit in the race due to humidity, but kept a solid pace for a decent workout.
Tu-7.1mi@ 8:13 pace
W-4.04mi@ 9:03 pace w/ 60 min strength
Th-off
F- 7.1mi@ 8:07 pace
Sa- 10mi trail race @7:01 pace w/ mile+ warm-up
Su- sore calves- shake out easy bike ride short
33mi week
883 YTD
Mostly easy runs due to heat and race. Backed off a bit in the race due to humidity, but kept a solid pace for a decent workout.
Last edited by fostever on Sun Jul 24, 2011 7:57 pm; edited 1 time in total
fostever- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Not really, You just happened to post right after the Bull posted and the contrast makes it seem that way!jon c wrote:M: 0
Tu: 6 lunch, 3 evening
W: 6 lunch, 3 evening
Th: 8 lunch
F: 5 evening
Sa: 12 morning, 4 evening
Su: 7 lunch
54 week
All runs were easy (btw 9 and 10 per). Several of the lunch runs were of survival mode due to heat and humidity. Felt like I made some progress this week after coming off the hamstring issue. I am back basewise where I was previously. The plan is to add on a few more miles next week and perhaps add a tempo run if it is feasible. Perhaps I will run some on the mill this week. I was pretty sure I would this week, but never did. The heat is not predicted to significantly let up as far as I have heard.
A lot of you all put serious mileage in. I am impressed! I'm a bit of a lightweight here.
fostever- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Officially this is 4th week of base building of Houston Marathon. Last week I took most day off and decided to suck it up going forward. Here is the report:
Monday: 0
Tuesday: 13.1 @8:21
Wednesday: 10 @8:24
Thursday: 6 @9:05
Friday: 13.1 @8:37
Saturday: 8 @8:58
Sunday: 15 @8:49
Weekly: 65
I need 6-8 weeks of this and will be golden.
Monday: 0
Tuesday: 13.1 @8:21
Wednesday: 10 @8:24
Thursday: 6 @9:05
Friday: 13.1 @8:37
Saturday: 8 @8:58
Sunday: 15 @8:49
Weekly: 65
I need 6-8 weeks of this and will be golden.
Jerry- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
jon c wrote:I am impressed! I'm a bit of a lightweight here.
I am impressed - the most running miles I've ever put in is about what you did... 50 miles is hardly lightweight!
John Kilpatrick- Explaining To Spouse
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Re: Your Week in Training July 18 - 24
Week 3 of NF 50-Miler training:
Stepback/Mini-Taper for GC epic
M - 5.07 recovery
T - 8.1 w/ 4.7 @ MP; 1:05 spin in the afternoon
W - 12.09 GA
Th - off
F - 7.15 easy (on South Rim of Grand Canyon)
S - 15.75 (16?) on an epic journey to the Colorado River and back to the rim via Bright Angel Trail
Sun - 3 recovery morning, 3 recovery afternoon
Total - 54.21 in 8:08 + 1:05 on the bike
For NF 50 - 215.15
YTD - 1599.72 (I need to go run another .28 right now, don't I?)
Stepback/Mini-Taper for GC epic
M - 5.07 recovery
T - 8.1 w/ 4.7 @ MP; 1:05 spin in the afternoon
W - 12.09 GA
Th - off
F - 7.15 easy (on South Rim of Grand Canyon)
S - 15.75 (16?) on an epic journey to the Colorado River and back to the rim via Bright Angel Trail
Sun - 3 recovery morning, 3 recovery afternoon
Total - 54.21 in 8:08 + 1:05 on the bike
For NF 50 - 215.15
YTD - 1599.72 (I need to go run another .28 right now, don't I?)
Re: Your Week in Training July 18 - 24
Training for St. George - 1st 40+ mile week since Grandma's
Mon - Rest
Tue - 4 mi (Easy)
Wed - 8.1 miles
Thu - 3x800 (3.7 total)
Fri - rest
Sat - 9.2 miles
Sun - 16.1 miles (Canyon run - steep downhill in prep for St. George)
Week - 41.1miles
YTD - 983
Mon - Rest
Tue - 4 mi (Easy)
Wed - 8.1 miles
Thu - 3x800 (3.7 total)
Fri - rest
Sat - 9.2 miles
Sun - 16.1 miles (Canyon run - steep downhill in prep for St. George)
Week - 41.1miles
YTD - 983
Glenn- Poster
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Re: Your Week in Training July 18 - 24
It was a hot one
Mon: 5 miles w/ 7 x hill
Tue: 1 hour mtb + 1000yd swim
Wed: 8 miles w/ 40 min tempo + 2000yd swim
Thu: 20 mtb + 1500yd swim
Fri: 10 miles w/ 8 @ MP
Sat: 17 miles
Sun: 14 mile mtb
Mon: 5 miles w/ 7 x hill
Tue: 1 hour mtb + 1000yd swim
Wed: 8 miles w/ 40 min tempo + 2000yd swim
Thu: 20 mtb + 1500yd swim
Fri: 10 miles w/ 8 @ MP
Sat: 17 miles
Sun: 14 mile mtb
T Miller- Regular
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Re: Your Week in Training July 18 - 24
Week 6 of Chicago Training
Mon: 5 + 9
Tues: 6 + 12
Wed: 5 + 7
Thurs 4 + Race Judicata 5k (8 total)
Fri: 5 + 8
Sat: 16 with 10 at Waterfall Glen 10 mile race
Sun: 5 + 10
Week: 100
Mon: 5 + 9
Tues: 6 + 12
Wed: 5 + 7
Thurs 4 + Race Judicata 5k (8 total)
Fri: 5 + 8
Sat: 16 with 10 at Waterfall Glen 10 mile race
Sun: 5 + 10
Week: 100
Re: Your Week in Training July 18 - 24
I ended up with 60 miles in 6 days. Not terrible but I still have 3 weeks before my 12 week plan starts so I'm trying not to get too caught up in numbers right now.
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