Your Week in Training Sep 5 - 11

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.

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.

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

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!)

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

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!

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!

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

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

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

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

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

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

Weekly: 56

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.