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Your Week in Training July 18 - 24

+18
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 Empty Your Week in Training July 18 - 24

Post  KBFitz Sun Jul 24, 2011 8:27 am

Daymilestype
Mon 10 easy75°F
Tue 12 easy81/88°F6 morning, 6 evening on the trail with Chris & Jim.
Wed 13 trail77°F
Thu 10 easy82°F 78°F dewpoint. Air so thick you could cut it with a knife.
Fri -
Sat 11 race86/91°F8 morning, Crystal City Twilighter 5K* in 22:08 (7:08)...punted!
Sun 20 longWoke 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.
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  charles Sun Jul 24, 2011 12:31 pm

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 Rolling Eyes
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Chris M Sun Jul 24, 2011 12:41 pm

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.
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  JohnP Sun Jul 24, 2011 1:36 pm

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Julie Sun Jul 24, 2011 1:38 pm

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  John Kilpatrick Sun Jul 24, 2011 1:38 pm

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

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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  charles Sun Jul 24, 2011 2:24 pm

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! Smile Smile Smile

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!?)
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Kenny B. Sun Jul 24, 2011 2:37 pm

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+
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  jdholland Sun Jul 24, 2011 2:43 pm

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.
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  sir digby Sun Jul 24, 2011 3:51 pm

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  John Kilpatrick Sun Jul 24, 2011 4:42 pm

Everyone is killing it in their training - I just have to say I have running envy and great job to everyone....

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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  mul21 Sun Jul 24, 2011 6:54 pm

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


Last edited by mul21 on Sun Jul 24, 2011 10:31 pm; edited 1 time in total
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Gobbles Sun Jul 24, 2011 6:57 pm

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.

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Julie Sun Jul 24, 2011 7:35 pm

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! Smile Smile Smile

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!
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Schuey Sun Jul 24, 2011 7:41 pm

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!
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  jon c Sun Jul 24, 2011 7:49 pm

M: 0
Tu: 6 lunch, 3 evening sunny
W: 6 lunch, 3 evening sunny
Th: 8 lunch
F: 5 evening
Sa: 12 morning, 4 evening
Su: 7 lunch sunny

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. bounce
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  fostever Sun Jul 24, 2011 7:53 pm

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.


Last edited by fostever on Sun Jul 24, 2011 7:57 pm; edited 1 time in total
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  fostever Sun Jul 24, 2011 7:56 pm

jon c wrote:M: 0
Tu: 6 lunch, 3 evening sunny
W: 6 lunch, 3 evening sunny
Th: 8 lunch
F: 5 evening
Sa: 12 morning, 4 evening
Su: 7 lunch sunny

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. bounce
Not really, You just happened to post right after the Bull posted and the contrast makes it seem that way!Arrow
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Jerry Sun Jul 24, 2011 9:03 pm

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.
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  John Kilpatrick Sun Jul 24, 2011 9:17 pm

jon c wrote:I am impressed! I'm a bit of a lightweight here. bounce

I am impressed - the most running miles I've ever put in is about what you did... 50 miles is hardly lightweight!

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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Mike MacLellan Mon Jul 25, 2011 1:09 am

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?)
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Glenn Mon Jul 25, 2011 4:35 pm

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  T Miller Tue Jul 26, 2011 8:48 am

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  Dave-O Tue Jul 26, 2011 8:58 am

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
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Your Week in Training July 18 - 24 Empty Re: Your Week in Training July 18 - 24

Post  runkenny Tue Jul 26, 2011 11:57 am

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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