Your Week in Training Jan 30-Feb 5

M 5
T 6
W 6
R 10
F XT - 30 day shred level 2 (cold rain outside)
S XT " (14" of snow outside)
Sun - 0

27 week
164 yr

Monday - 10 miles done as (2) 4 x 7:45 tempo pieces
Tuesday - Easy 6 with striders
Wednesday - Speedwork - 2 x 1 mile @ 6:53, 6:49; 2 x 800m @ 3:23; 3:19 6 total
Thursday - Easy 6 with striders (hilly course)
Friday - 15
Saturday - 7
Sunday - Rest

Total for the week: 50

Mon - 6
Tue - 4
Wed - 15
Thu - 8 with strides
Fri - 6
Sat - 16 w/ 12@MP 6:57 tough
Sun - 17 LSD

Week - 73 new PR for weekly mileage

YTD - 350

Mon - swim 3850 yds, 1:13:23, 1:54/100 yds pace
60 minutes elliptical machine, avg HR 140
IronStrength workout
Tue - spin bike 1:30 moderate effort
30 min. elliptical moderate effort
Wed - swim 3,000 yds, 55:59, 1:52/100 yds pace
0:55 spin class 151 avg HR
10 min elliptical 155 HR
10 min slow run 131 HR
Thur - 1:10 spin bike 122 HR
ran 3.5 miles in 30 minutes, 129 HR - very little leg pain, but I'm not going to push it
Fri - 0
Sat - rode 72.3 miles, 3:24:45, 21.2 mph, HR 139
Sun - rode 43.7 miles, 2:03:06, 21.3 mph, HR 131

60 WTD

Highlights

(3) speed sessions 6x400 hill repeats 5.5% incline - 55 Min Hal tempo - 7 w/5@MP (7:20)

18 miles LSD

Week 3 of Boston Training - Something Resembling a Runner's Schedule

M - 45min run
T - 3hr35min hike with 35min running in the middle
W - 40min run
Th - 45min run with some hillsprint/bursts
F - 1hr20min run
S - 4hr hike

Still thinking "rehab" as I keep with the low HR work.

Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
Sun: Was going to do a MAF test but decided to hold off for now. The foot still isn't 100%, so less is more.

M-6.11mi recovery run @8:43pace w/45min strength
Tu-off
Wed-3X1600 @ 6:30,6:31,6:29 7mi total w/ warm-recovery
Th-easy 5.07mi@ 8:24 pace w/dog w/45min strength
Fr- 7mi MP @7:15 pace
Sa-10mi @8:15pace
Su-10.25mi@ 7:55 pace

Solid week-feel good- 10 weeks to Beantown

45mi week 169YTD

Very good, high quality week for me.

Mon: 8 easy + 8 hill sprints

Tue: 9 fartlek with 8 * 2 min @ 10k pace

Wed: 12 progression. Felt great and probably ran too fast.

Thur: 8 very easy

Fri: 10 (3.5 easy, 3 hard run by feel - 6:25, 6:28, 6:25 - 3.5 easy)

Sat: 6 easy (w/ 2 barefoot!) + drills

Sun: 18 easy progression

That's 25 straight days of running I believe. May have to bite the bullet and take a complete rest day this week as my stomach is acting up.

15 mile trail race next weekend.

Mon: chest and back + ab ripper + 5 miles
Tue: 11 miles w/ 5 steady state 6:39
Wed: Shoulders and Arms + ab ripper + 35 min mtb
Thu: 8 miles w/ ladder workout 400, 600, 800, 1000, 1000, 800, 600, 400
Fri: Ab ripper + x2 ab ripper + 60 min mtb
Sat: 14 miles pushing Rowan
Sun: 21 mile trail run

WTD: 59

I may as well jump on this band wagon. At least it'll get me to write down my runs, although I mentally start my running weeks on Sunday.
Mon - 11 m am. progression, 5 m pm recovery (only b/c it was too nice out in Jan NOT to run again)
Tues - 10 easy
Wed - 14 w/ 5 tempo
Thur - 6 recovery
Friday - 8 progression to MP
Sat - 21
Sun - 20

week = 103 um...damn, I've never done that before. I suppose if it was Sun - Sat I'd be at 83 miles this past week...but that's still a mpw PR (previous was 81)

wrichman wrote:I may as well jump on this band wagon. At least it'll get me to write down my runs, although I mentally start my running weeks on Sunday.
Mon - 11 m am. progression, 5 m pm recovery (only b/c it was too nice out in Jan NOT to run again)
Tues - 10 easy
Wed - 14 w/ 5 tempo
Thur - 6 recovery
Friday - 8 progression to MP
Sat - 21
Sun - 20

week = 103 um...damn, I've never done that before. I suppose if it was Sun - Sat I'd be at 83 miles this past week...but that's still a mpw PR (previous was 81)

Ben Z wrote:

wrichman wrote:I may as well jump on this band wagon. At least it'll get me to write down my runs, although I mentally start my running weeks on Sunday.
Mon - 11 m am. progression, 5 m pm recovery (only b/c it was too nice out in Jan NOT to run again)
Tues - 10 easy
Wed - 14 w/ 5 tempo
Thur - 6 recovery
Friday - 8 progression to MP
Sat - 21
Sun - 20

week = 103 um...damn, I've never done that before. I suppose if it was Sun - Sat I'd be at 83 miles this past week...but that's still a mpw PR (previous was 81)

stoopid, I added wrong - 95 miles last week. Ben, you can take one of the emoticons away

95 or 103? I can only run that type of mileage in two weeks not one. Great job!