Your Week in Training Oct 17 - 23

Mon - ~11
Tue - 0 (lots of power walking in the mountains though)
Wed - 11
Thur - 0 (weird hours, feeling sick)
Fri - chest cold
Sat - 5K race, 5 mile run
Sun - 18 run

Week: ~48 or so

M 0
T 8
W 6
R 10.5
F 5.5
S 0
Sun 11

42 week

1684 yr

First Taper Week to Savannah Marathon

Mon - 6.8 miles @ 8:19/mile
Tue - Rest
Wed - 12.2 miles @ 7:24/mile
Thur - 8.1 miles @ 7:17/mile (with 6x0.20 @ Mile Race Pace)
Fri - 4.0 miles @ 8:58/mile
Sat - 9.4 miles @ 6:48/mile (Club Grand Prix - 15K Course with 5.4 miles@1/2 Marathon Pace: 6:08, 6:10, 6:23, 6:10, 6:04, p5:42)
Sun - 17.5 miles @ 7:47/miles (Progressive Fast Finish Slow ~> Marathon Pace)

Week: 58.2 miles
YTD: 2,205 miles

Mon: 5
Tue: 7
Wed: 10 with 4-8@6:08,6:17,6:03,6:01,6:29.
Thu: 11
Fri: 12
Sat: 7
Sun: 20

Weekly: 72

2 weeks taper for The Half, Nov 6th.

M-3.68mi @8:16 pace
T-4.04mi @7:32pace
W-3mi treadmill @9:00 pace (Vibrams)/ strength workout.
Th- rest (sore from strength workout, it had been a while)
F- 4.09mi Hal tempo @ 7:35 ave pace.
Sa-6.11mi recovery@ 9:00 pace
Su- 25 mi bike ride great day!

21mi week 1355 YTD

Day	miles	type
Mon	--	Rest
Tue	2.7	Medium			36:35; HR 149avg/169max
Wed	3.2	Easy			48:34; HR 133avg/148max
Thu	2.6	Tempo			30:00; HR 156avg/173max
Fri	--	Rest
Sat	--
Sun	2.0	Long			32:38; HR 125avg/143max (cut short)
Week	10.5

Long run cut short as I didn't like the way my left foot felt.

Trying to design a new plan for the next training cycle. I want to have some speed in it and slowly build the miles. My next goal for the AFPT is 12:00 for the 1.5 miles. I also want to get a good base for next years races.

Mon - 5 recovery
Tues - travel, rest day
Wed - 5 miles easy, planned 9 but the wind/rain on the lakefront in Chicago made it tough running
Thur - 9 easy
Fri - rest
Sat - skipped 10 miler to play golf, shot 81
Sun - 20 miler on trails

WTD - 39

Step back/easy week with 5 mile trail race scheduled for next Sunday

Mon - 4
Tues - 6
Wed - 8
Thurs - 6
Fri - 0
Sat - 10
Sun - 6

Week - 40. First time at 40 in over a year!

Mon: 4
Tues: 0
Wed: 4
Thurs: 4
Fri: 0
Sat: 4
Sun: 6

Week: 22
YTD: 3,399

M - 0
Tue - 5
W - 7
Thur - 5 (road)
Fri - 0
Sat - 7 (road)
Sun - 15 (road)

Week = 39 miles. Ran sooo much more than Dave. I'm awesome.

M - 7 am + 5 pm

T - 8 am. Started experiencing flu like symptoms. Aches, sweats and throbbing head aches

W - 0. Went to Dr. and he said nothing was wrong. No flu, no infection . . .

T - 5 easy

F - 12 Tempo. 3 mile w/u + 4 @ (MP +10 sec) + 1 mile + 3 @ (MP -20 sec) + 1 c/d

S - 10 easy

S - 18. 4 mile warm up. 10 mile race. (PR of 1:13:14 on a hellaciously hilly course. Like so steep you had to walk. Switch backs). 4 mile cool down

T: 66.58
YTD: 1781.58

I'm shifting my reporting to reflect my Tuesday-Monday training week.

After 38.1 miles (4.2 easy, 4.2 hill, 8 easy, 21.7 trail) the previous week, I took this week as a step-back and mixed things up a bit.

Tue: 1.5 mile recovery walk
Wed: Rest
Thu: 3 miles on the treadmill with 4 x quarter mile hill repeats (1@ 8%, 3 @ 10%)
Fri: Rest (I was sore from running on my toes on some of those hill repeats, and I didn't have time to run.)
Sat: Rest
Sun: 8 miles easy (though they weren't very enjoyable)
Mon: 12.7 miles hilly trail

Total miles: 25.2 (felt like more)

Lessons learned: 1) A step-back was a good idea, 2) I shouldn't push the intensity mid-week at this stage, 3) my body prefers the rest two, run two, rest one, run two pattern a lot more than what I did to it this week, 4) treadmills are evil because they encourage you to do hill repeats running on your toes when you're not ready for that, and 5) to at least one (possibly delusional) walker, I apparently look like a well-known actor when I run. Who knew? (See my blog for an explanation.)

First week post marathon. Still pretty sore, first time glute soreness that's lasted so long. Also weird ankle pain, hopefully these will all go away soon.

Mon - Thur - 0, rest
Fri - 6 miles
Sat - 5 miles
Sun - rest

Week 11 miles

M-4.04mi recovery @9:07 pace
T-off
W-30min elliptical (3mi) Stength
Th-5.01mi easy@ 8:25 pace
F- 4.09mi tempo @ 7:20 ave pace
Sa- 8mi easy@ 8:28 pace
Su-off
21mi week, 3mi elliptical, YTD-1379

healdgator wrote:M - 0
Tue - 5
W - 7
Thur - 5 (road)
Fri - 0
Sat - 7 (road)
Sun - 15 (road)

Week = 39 miles. Ran sooo much more than Dave. I'm awesome.

and I ran more than you did.

M - 6
T - 0 (sick)
W - 11
R - 11
F - 11
S - 11
Su - 21

Weekly 71
YTD 1333