Your Week in Training Nov 14 - 20

Day	miles	type
Mon	06	recov	71°F
Tue	09	speed	66°F 3 up, 4x800 3:39 3:29 3:19 3:10, 3 down.
Wed	13	trail	58°F Muddy run in the rain.
Thu	08	easy	47°F
Fri	--
Sat	14	easy	50°F Antietiam to Taylor's Landing MD with Schuey.
Sun	10	long	58°F
Week	60
YTD	2,073

Another fine day today in the City of Brotherly Love.
Bib Name City Sex/Age 10K Half 30K NetTime Pace
1565 Kenny Baldo Manalapan M/39 47:46 1:39:33 2:22:09 3:23:16 7:46
2251 Seth Harrison Irvington M/50 49:35 1:43:20 2:28:03 3:29:47 8:01

M 6.5
W 4

10.5 week
1794.5 yr

I don't think this is called training anymore.

KBFitz wrote:Another fine day today in the City of Brotherly Love.
Bib Name City Sex/Age 10K Half 30K NetTime Pace
1565 Kenny Baldo Manalapan M/39 47:46 1:39:33 2:22:09 3:23:16 7:46
2251 Seth Harrison Irvington M/50 49:35 1:43:20 2:28:03 3:29:47 8:01

awesome! Congrats Kenny and Seth!!

M 6 recovery
T 8 GA
W 12 long run pace
R 6 recovery
F 10 GA w/4 tempo
Sat 27 miles cycling, 20 mph
Sun 14 long run pace

Week: 56
YTD: 1521

Mon: 3
Tue: 10
Wed: 12
Thu: 8
Fri: 13
Sat: 6
Sun: 20

Weekly: 72

Taper time!

M-3mi treadmill @ 8:00 pace w/45 min strength/ flex workout
Tu-8mi lakefront path @ 7:55 pace with 10mile bike total to and from path Low 60'sF sunny
W-off
Th-3mi treadmill recovery pace (9:00) w/ 60 min strength /flex workout
F-5.02mi @ 7:20 pace felt easy.
Sa-6.1mi @ 8:07 ave. pace
Su-off
slight step back for Turkey Trot Thursday- I CAN'T FUN RUN, won't do it!

25mi week YTD 1463

Still kind of in recovery? However, I have a half to run on Thanksgiving Day.

Mon - 5 mile Progression run - 9 min down to 7:35. Over hills in neighborhood,

Tues - Easy 5 mile recovery run (too fast), Core work and weights

Wed - 6 x 400m 1:41-1:46 5 miles total

Thu - Day off (Played a make up tennis match - won in 3 sets, 2.5 hrs)

Fri - 7 miles @ 8:40 pace

Sat - 10 miles of killer hills

Sun - Day off

Total for the week: 32 miles YTD: 1807

60something miles this week (so not enough) but I did two great workouts which I am pumped about:

On Wednesday I did 10 miles w/ 4 continuous @ 6:15 pace (on the dreadmill) and then 4 x 400m @ 5:42 pace.

Saturday I did 20 w/ the last 4 @ 6:30 pace.

Now it's time to run more this week.

Thanks for the shout out Kevin!

My week:

Monday: 5 GA miles with a few strides
Wednesday: 5 easy miles with 2 at tempo pace
Friday: 3 easy miles
Saturday: 1.5 mile shake out run in Philly
Sunday: Philadelphia Marathon http://www.365runners.com/t1080-philly-2011just-enough-for-redemption

Total: 40.6 miles

Coming back from a twisted ankle and trying to build UP to taper -level mileage with Tecumseh coming up Dec. 3.

Mon-Thu: Rest
Fri: 3 miles easy as I tried out the foot. Not bad!
Sat: Rest
Sun: 8.2 miles easy
Mon: 5 miles hilly -- maybe a tad too ambitious for my legs as they try to get back into the swing of things. the foot, however, handled it well.

Week: 16.5 miles

Last week

Mon: walking up & down 22 flights of stairs (twice) [Jacob 4, Josiah zip]
Tue: 4x400 during a road 6 miler [Jacob 0, Josiah 0]
Wed: 3x400 during 3.5 on the track [Jacob 4, Josiah nadda)
Thu: Rest for Jacob & me, more goofing off for Josiah
Fri: Extra rest
Sat: 10.5 mi semi-quick (ave 8:23) long run on hills [Jacob 7, Josiah nil]

Totals
Me 20, Jacob 15, Josiah - big goose egg

Mon 5
Tue 9
Wed 8
Thu off
Fri 4
Sat local 5k race - new PR: 19:31
Sun - 10 mile trail run -- took a hard fall, potentially a cracked rib or too - ouch - and am pissed off. Found out 55 yr old bodies don't bounce real well.

mountandog wrote:...55 yr old bodies don't bounce real well.

Bumbles bounce. We don't.

KBFitz wrote:

mountandog wrote:...55 yr old bodies don't bounce real well.

Bumbles bounce. We don't.

No, we more "ka-splat!"

Take care of yourself!

mountandog wrote:Sat local 5k race - new PR: 19:31

That is great - congrats on the PR!!! Post a report about it if you have time! Bummer about the ribs - sorry about that. Those suckers take a while to heal, so be easy with it and take it slow.

John Kilpatrick wrote:

mountandog wrote:Sat local 5k race - new PR: 19:31

That is great - congrats on the PR!!! Post a report about it if you have time! Bummer about the ribs - sorry about that. Those suckers take a while to heal, so be easy with it and take it slow.

posted

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