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Your Week in Training Sept 19 - 25

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Your Week in Training Sept 19 - 25

Post  KBFitz on Sun Sep 25, 2011 12:32 pm

Daymilestype
Mon --
Tue --
Wed --
Thu 12 speed79°F 3 up, 7x800 in 3:30 to 2:48 [which kicked my butt], 4 down.
Fri --
Sat 10 easy71°F
Sun 16 race70°F 5 up, Navy 5 Miler 34:25 (6:53/mile) [3rd Male 50-54], 6 down.
Week 38
YTD 1,691
After a nifty week at distance in DC & MPLS last week, wet weather, travel and work all conspired to put me in my place. I didn't run for 3 days and my track repeats on Thursday really hurt. My performance in the Navy Five miler this morning would only re-iterate what I already know -- I'm not ready for Prime Time in New York on November 6. I had hoped this non-attenuated summer training cycle would restore my fitness to 2009 levels (when I was able to race this distance at 6:30 pace). But it has not.

That said, my poor performance did net a heavy bronze medal and I was able to see a running chum I hadn't seen in a year. So it's all good.
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Re: Your Week in Training Sept 19 - 25

Post  Kenny B. on Sun Sep 25, 2011 12:43 pm

Was peak week and also final week now taper time

Mon - 6 recovery 9:19
Tue - 11 (6.5 9:09 am 4.5 pm 9:39)
Wed - 11 w/7 @ LT 6:55
Thu -15 LSD @ 8:16
Fri - 6 recovery 9:41
Sat - 11 (9 @ GA 7:51 w/ 10x100 strides)
Sun - 20 (15@ 8:21 last 5 @ 7:29 (MP pace)

WTD 80 YTD 1900+
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Re: Your Week in Training Sept 19 - 25

Post  Julie on Sun Sep 25, 2011 12:52 pm

week 1 recovery from Fox Cities

M rest
T 0
W 0
R 3
F 5
S 6
S 6

still some knee pain, trying to balance out some easy running and resting to heal it
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Re: Your Week in Training Sept 19 - 25

Post  T Miller on Sun Sep 25, 2011 1:36 pm

First week of taper for Chicago but somehow I tweaked my back. I can hardly run at the moment. Lets hope it improves rapidly.

Mon: 8
Tue: 8 mtb + 12 w/ 7 @ 6:52
Wed: 5 w/ 8 x 400 back problems here
Thu: Yoga-x
Fri: 5
Sat: 16 mtb
Sun: ??

WTD: 30
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Re: Your Week in Training Sept 19 - 25

Post  Jerry on Sun Sep 25, 2011 2:58 pm

Mon: 0
Tue: 13
Wed: 15
Thu: 8
Fri: 8 -left foot cramp, couldn't run the planned 15
Sat: 11
Sun: 15 -too tired or maybe soft to run the planned 20. I have to get on the 20 next week

Weekly: 70 - not bad
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Re: Your Week in Training Sept 19 - 25

Post  Gobbles on Sun Sep 25, 2011 5:34 pm

Mon: 4.1 - Slow...(8:49/mile) - Cut a planned 5.5 miles short.
Tue: 13.8 - 7:26/mile - With pickup miles
Wed: 14 - 7:43/mile
Thu: 9.3 - 7:24/mile - In a monsoon
Fri: 4.2 - Very-Very Easy (8:59/mile)
Sat: 14.6 - 2+ Mile Warmup / 10 Mile Race-Training (6:33, 6:37, 6:31, 6:25, 6:19, 6:11, 6:19, 6:14, 6:12, 5:49) [4th OA, 2nd AG] / 2+ Mile Cool-down
Sun: 20.3 - 8:02/Mile - Maybe a bit too slow as my HR was 129 bpm (69% of HRR / 66% of Max)

Weekly: 80.2 Miles
YTD: 1965 Miles
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Re: Your Week in Training Sept 19 - 25

Post  Schuey on Sun Sep 25, 2011 5:52 pm

So my week in training was good. Let's see what did I do:

1. Ran lots and lots of miles 128
2. Drank Beer
3. Had one kick ass time running my first DWD in Hell!
4. Had a great time meeting some new friends and hanging out with old ones.

So again a kick ass week of training.
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Re: Your Week in Training Sept 19 - 25

Post  fostever on Mon Sep 26, 2011 12:00 am

M-5.07mi recovery @9:37 pace
Tu-6.11mi Hal tempo @7:37 ave pace
W-5.23mi @ easy 8:16 pace
Th- off
Fr-4.09mi @6:43pace
Sa-12mi@ 7:52 pace
Su-37 mi soggy Michigan Bike tour. Tried to get out of it but... no comment. At least yesterday was decent weather at the ice cream social and packet pick up.

33 (rounded off) mi week 1268 YTD
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Re: Your Week in Training Sept 19 - 25

Post  jon c on Mon Sep 26, 2011 9:36 am

M: 0

Tu: 6

W: 8

Th: 8

Fr: 9

Sa: 7.2

Su: 13



Week: 51.2



YTD: 1742
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Re: Your Week in Training Sept 19 - 25

Post  mul21 on Mon Sep 26, 2011 9:41 am

Week 14/16 for Chicago

Mon-5 easy
Tues-7 easy
Wed-9 w/12 x 400 @ 1:27-1:30
Thur-4 easy
Fri-4 easy
Sat-15 @ 7:20 including 5 @ 7:05 (MP?)
Sun-6 easy

Week-50 YTD-1893
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Re: Your Week in Training Sept 19 - 25

Post  Don S on Mon Sep 26, 2011 9:51 am

Here was my week (Sunday to Saturday):



Sun 4.5 pathetically slow hungover miles.

Mon 13 miles in the am and 3 in the pm w/ the dog.

Tue 20 miles (had the day off from work).

Wed 10 miles easy.

Thur 10 miles easy in the am and 3 in the pm w/ the dog.

Fri 13 easy miles.

Sat 5K race (16:28) w/ 2.5 miles of w/u & c/d.



Total: 82.1



YTD: 3,431.3
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Re: Your Week in Training Sept 19 - 25

Post  Glenn on Mon Sep 26, 2011 10:16 am

2nd week of taper for St. George.

Mon: rest
Tue: 4 miles easy
Wed: 6.1 miles
Thu: 40 minute tempo (4 miles)
Fri: rest
Sat: 8.1 miles
Sun: 4 miles

Week: 26.2
YTD: 1341
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Re: Your Week in Training Sept 19 - 25

Post  Glenn on Mon Sep 26, 2011 10:20 am

Don S wrote:Sun 4.5 pathetically slow hungover miles.

In the words of Tommy Chong: "I've done that, man!!!!"
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Re: Your Week in Training Sept 19 - 25

Post  stanton on Mon Sep 26, 2011 12:50 pm


Running
Swimming

Monday
5

Tuesday
3
3.5km

Wednesday
5

Thursday
3
4km

Friday


Saturday


Sunday
5
Navy 5-miler
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Re: Your Week in Training Sept 19 - 25

Post  Seth Harrison on Mon Sep 26, 2011 1:21 pm

Week 9 of Philly training:

After tweaking my calf last Sunday, I missed workouts for the first time during this training cycle. The calf was better after a few days, but than my left achilles tendon tightened up a bit. One long run missed and a shortened step back week later everything seems to be o.k.
So this was a week of very little running:

Tuesday: 3.3 miles. Calf tightened up after 2 miles so I jogged very slowly back to my car and shut it down.
Friday: After a couple of days rest and three trips to the PT, the calf handled an easy 5 miles.
Saturday: 8 easy miles. No problem with the calf but that's when the AT acted up.

Total: 16.6 miles

Fortunately, both the AT and the calf seem to better now, so I'm hoping to able to get back on schedule and run Saturday's planned HM in Central Park.
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Re: Your Week in Training Sept 19 - 25

Post  Michele "1L" Keane on Mon Sep 26, 2011 1:47 pm

Still having some little achilles/calf issues, but it is manageable and much better.



Monday - 7 easy miles with striders

Tuesday - 6 miles with 12 x 1 min pickups @ 7 min pace (in lieu of track work)

Wednesday - 5 recovery miles

Thursday - 16.8 miles Supposed to be 20, but the same monsoon that chased Gobbles got to us along with some nasty thunder and lightning forcing us to quit. This same storm took out power lines, a transformer, and a tree in front of our subdivision causing me to creativity get to the airport on Friday morning.

Friday - 5 tempo miles in Falmouth, MA in the drizzle and humidity

Saturday - 6.3 miles @ 8:30 pace in the same warmth and humidity in Falmouth

Sunday - 6.67 easy recovery miles



Total for the week: 52.77 miles
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Re: Your Week in Training Sept 19 - 25

Post  Don S on Mon Sep 26, 2011 2:12 pm

Glenn wrote:
Don S wrote:Sun 4.5 pathetically slow hungover miles.

In the words of Tommy Chong: "I've done that, man!!!!"



Yeah, it always feels like I may actually die when I start running when hungover, but amazingly by the middle to end of the run I actually feel better. I suppose sweating out all those toxins is a good thing.
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