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Your Week in Training Sep 5 - 11

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Your Week in Training Sep 5 - 11

Post  KBFitz on Sun Sep 11, 2011 10:36 am

Daymilestype
Mon 08 recov72°F
Tue -- Don't mean a thing.
Wed 10 tempo70°F
Thu -- Deal with it.
Fri --
Sat 09 race83°F 4 up; Arlington Police, Fire & Sheriff 9-11 Memorial 5K 20:39 1stAG; 2 dn.
Sun 13 trail71°F
Week 40
YTD 1,580
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Re: Your Week in Training Sep 5 - 11

Post  Gobbles on Sun Sep 11, 2011 12:09 pm

Monday: 10K Race = 37:47 (5th Overall / 1st AG / 1st Team) Warm, humid, and with a 7.50-10 mph headwind on a point-to-point course = No PR [~7.6 Miles]

Tuesday: Easy Group Run [8 miles]

Wednesday: Mid-Week kinda long run [12 miles]

Thursday: Tempo Run [8 miles]

Friday: Very Easy Run [4 miles]

Saturday: 5K Race = 17:06 (5th Overall / 1st AG) Great conditions and course to PR. WU+12 Easy Miles [17.3 miles]

Sunday: Progressive Long Run [20 miles]

Week: 77 Miles

Overall, a good week. Started with a less than stellar race result, but came together well. 3 runs over 12 miles, 2 races, and one tempo run makes for a very complete week.
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Re: Your Week in Training Sep 5 - 11

Post  Julie on Sun Sep 11, 2011 12:41 pm

Congrats KB and Gobbles both on your races this week!

M - rest
T - rest/ill/allergies
W 6
R rest
F 10
Sat 4
Sun 12 - knee pain again

1 week until Fox Cities, just trying to get my knee healed before the race. not too sure about it happening now.
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Re: Your Week in Training Sep 5 - 11

Post  Michele "1L" Keane on Sun Sep 11, 2011 2:28 pm

Not too bad a week but I was pretty tired this morning for our ATC Ekiden Relay. The weather was rainy at the beginning of the week, cool in the middle, and warmer today. Since I was the last leg of the relay, it was 78F when I ran.



Mon - 8 miles consisting of 5 x 1 mile

Tues - 6 easy miles with striders

Wed - 7 mile Progression Run (9 min down to 7 min). Done on treadmill due to rain.

Thurs - 5 recovery miles

Fri - 18.2 miles Good run and felt strong

Sat - 7.3 miles with Half Marathon Training Group. Led the front of the Intermediate pack so it was like 8:35 pace.

Sun - 3.5 miles @ 7 min Pace on my Relay leg plus 1 mile warm up with striders and 1.5 mile cool down



Total for the week: 57.5 miles
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Re: Your Week in Training Sep 5 - 11

Post  Mike MacLellan on Sun Sep 11, 2011 3:26 pm

Week X of Y for NF50

M - 4.05 easy am, 3.02 recovery pm
T - 8.56 w/ 12x 30sec VO2max am, 4.52 easy pm
W - 17.78 progressive LSD (MP+25% ---> MP+4%), 1.5k' gain/loss
Th - 8.51 w/ 2.75k' gain/loss (2x K2 loop) am, 4.51 easy pm (and a HUGE bonk)
F - 5.02 recovery am
S - 23.25 w/ 5k' gain/loss
S - 21.19 w/ 5k' gain/loss

Week - 100.42, 14:16:31, ~15k' total gain/loss (all new weekly highs)
For NF50 - 834.84
YTD - 2219.4 (broke 300:00:00 today!)
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Re: Your Week in Training Sep 5 - 11

Post  Kenny B. on Sun Sep 11, 2011 6:21 pm

2 more weeks until taper

Mon 5 (recovery)
Tue 10 (5 @ LT PR (6:56 pace) for 5 miles)
Wed 14 (8:02 pace very close to GA)
Thu 11 (6 am 5 in pm both recovery)
Fri 10 (5 total MP as 2x2 and then 1x1 with 7x100 strides)
Sat 21 (Ran with Seth trails in NY 8:53 pace hilly man hilly)
Sun 4 very easy mile 10:16

WTD 75 miles second longest week ever
YTD close to 1800
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Re: Your Week in Training Sep 5 - 11

Post  mul21 on Sun Sep 11, 2011 8:27 pm

Week 12/16 for Chicago

Mon-Felt like poo, off
Tues-5 easy
Wed-10 @ 8:02
Thur-10 w/6 x 1200 4:51 down to 4:39
Fri-6 recovery
Sat-18 @ just under 8:00
Sun-5 @ 8:49

Week-54 YTD-1790

Warded off the overtraining bug early in the week and finished the week strong. One more week until taper!
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Re: Your Week in Training Sep 5 - 11

Post  Glenn on Sun Sep 11, 2011 8:42 pm

Week 15 for St. George.

Mon rest
Tue 5.2 miles easy
Wed 10.4 miles - sorta LSD.
Thu 9x800 (6.4 total miles w/ warmup and cooldown)
Fri rest
Sat 10.1 mile pace run
Sun 20.1 mile LSD - final 7 miles uphill (~400 ft net) and into the wind. Oy!

Week 52.2 miles
YTD 1281 miles

It is taper time starting........NOW!
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Re: Your Week in Training Sep 5 - 11

Post  fostever on Sun Sep 11, 2011 10:06 pm

M-5.07mi @8:40 recovery pace w/ dog- w/strength curcuit after

Tu-5.02mi@ 7:29 pace

W-5.23mi easy progression @7:53 ave pace w/90 min strength curcuit after

TH- off

Fr-8.01mi @7:35 pace

Sa-12mi progression run@ 7:55 ave pace

Su-25 mi bike

35mi week 1192 YTD
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Re: Your Week in Training Sep 5 - 11

Post  JohnP on Sun Sep 11, 2011 10:50 pm

Congratulations on the age group wins up above!



Chicago training. This was a high mileage week because last week's long run was pushed to Monday to be a part of a Labor Day half, and then also I ran an unexpected half marathon today as recovery.



Mon - 18.6 with 13.1 half marathon (7 miles @ MP, then speeding up a bit)

Tue - rest

Wed - 7.2 miles

Thu - 10 miles with 10 x 40 second pick-ups

Fri - 5 miles recovery

Sat - 24 miles with last three at pace

Sun - 13.1 miles recovery (if that's possible) - Chicago half marathon



WTD - 78
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Re: Your Week in Training Sep 5 - 11

Post  T Miller on Mon Sep 12, 2011 7:33 am

Everyone's training is looking good. This week was a step back before the peak week in my Chicago build up.

Mon: 11.5 w/ 12 x 400
Tue: 11 w/ 7 @ Wendy's MP pushing stroller
Wed: 8 recovery
Thu: Yoga-x
Fri: 14 w/ 12 @ MP
Sat: 16
Sun: Off

Week 60.5
YTD 1620.5
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Re: Your Week in Training Sep 5 - 11

Post  charles on Mon Sep 12, 2011 8:01 am

M - 10.63

T - 5.86

W - 8.54

T - 12.68

F - 10.15

S - 19.15

S - 13.73 with 10K at marathon pace

Week: 80.72
TYD: 1417
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Re: Your Week in Training Sep 5 - 11

Post  Seth Harrison on Mon Sep 12, 2011 8:10 am

Week 8 of Philly training. Hit a new weekly high for this training cycle as well as my fastest tempo run ever

Tuesday: 7 easy miles (9:00/mile) on the treadmill due to heavy rains
Wednesday: 8 miles with 4 at tempo pace (7:15/mile)
Thursday: 5.5 recovery miles (9:08/mile)
Saturday: 18 very hilly LSD (9:06/mile)
Sunday: 6 recovery miles (9:19/mile)

Total: 44.5 miles
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Re: Your Week in Training Sep 5 - 11

Post  Jerry on Mon Sep 12, 2011 11:36 am

Mon: 0
Tue: 5
Wed: 9
Thu: 8
Fri: 13
Sat: 10
Sun: 11

Weekly: 56
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Re: Your Week in Training Sep 5 - 11

Post  Ben Z on Thu Sep 15, 2011 8:37 pm

About 70 miles again with the highlights being a mid-week long run with 20 * 30 seconds hard mixed in plus a 13 miler with the last 11 @ ~MP and the last mile at 6:20. That one nearly killed me. Oh yeah, I took a day off too. I needed it.
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