Your Week In Training, March 19-25

Wow, everybody must still be out on long runs. I'll get it started this week.

Mon: 30 minutes low HR (2.2 miles)
Tue: Rest
Wed: Rest
Thu: 45 minutes low HR (3.3 miles)
Fri: 2.1 miles barefoot (I discovered parts of my feet that I never even knew existed!)
Sat: Rest
Sun: 6.25 miles, including a 5-mile MAF test in which I took 25 seconds off my first mile compared with a MAF test about a month ago, 37 seconds off my second mile, 44 seconds off my third mile, 40 seconds off my fourth mile and 47 seconds off my fifth mile. Me likey.

Total: 13.7 miles, with 2.1 of those miles barefoot

Last high mileage week, I think with the race next weekend.

Mon: 3.3 mile Recovery run, legs a bit sore and body a bit tired
Tue: 6.2 miles in the 80F temps easy
Wed: 7.8 miles speed work done as 3 x 1 mile and 3 x 800m
Thu: 4 mile recovery run, feeling good
Fri: 21 miles at 9:05 pace. A bit warm and humid (63F) at the start, got warmer (71F) by humidity dropped by the end
Sat: Rest Built a Habitat house
Sun: 8 mile trail run with ATC woman's team at Kennesaw Mtn. Trails were a bit wet and a little muddy, but not too bad. 9:20 pace

Total for the week: 50.3 miles YTD: 546

Week X of XIII (Peak Week I of II) for Beantown

M - 1hr10min GA
T - 3hr10min (22.5mi, 2k' gain/loss)
W - 45min recovery
Th - 1hr5min w/ 25min progressive tempo + 10min MP
F - 1hr30min w/ 2x 4mi, first MP effort, second HMP effort
S - 45min easy AM, 30min recovery PM

Week - 8hr55min, just shy of 66mi
YTD - 456

Mon - 3150 yds (1.79 miles), 47:36 - pace=26'36"/mile
Tue - not able to get to the pool
Wed - 4600 yds (2.61 miles), 1:10:19 - pace=26'54"/mile
Thur - 4100 yds (2.33 miles), 1:03:24 - pace = 27'13"/mile
Friday - 8050 yds (4.57 miles), 2:09:57 - pace - 28'28"/mile
Saturday - worked from sunup-sundown. Didn't get to swim
Sunday - 4150 yds (2.36 miles), 1:00:31 - pace = 25'40"/mile

Longest ever swim (Friday) and fastest 2-mile swim on Sunday.

Overall 13.66 miles

Catching up for last week… Coming of last weeks solid week of training, with a solid 5K on Saturday and 21 miles on Sunday, this week went pretty well; albeit not special. Considering that my training has gone so-so, the 1/2 Marathon result was OK.

March 12 – 18th
Monday – 6 Easy
Tuesday - 10 - AM 4 Easy / PM 6 Easy with 1 min on/off
Wednesday – 14 Easy
Thursday – 10.3 – AM 4 Easy / 6.3 Easy
Friday – 8.6 Easy
Saturday – 6.2 Easy
Sunday – 14 Miles / Georgia 1/2 Marathon: 1:21:20 (2 soft crashes)

Week: 69 miles

My soft crashes at the Georgia Marathon set the note for this week. Never really got in a groove, Tuesday’s 400’s were pretty good (1:17~1:12), but the 800s felt tough (2:40). Ran the toughest and hilly 5K, that was knowingly long (@3.25) with ~200 feet of climb (equal descent), I won Overall in 18:50, by close to 2 mins. I let up a little during the last mile, but probably couldn’t have run much better than 18:30 on that course, that day, if my life depended on it…

March 19 – 25th
Monday – 6 Easy
Tuesday – 16.1 – AM 10 Track with 400s & 800s / 6 Easy
Wednesday – 18.1 – AM 4 Easy / 14 Easy
Thursday – 12.6 – AM 4 Easy / 8.6 Easy
Friday – 8 – AM 4 Easy / PM 4 Easy
Saturday – 15.9 – WU: 3.2, 5+K Race (1st OA), CD: 9.5
Sunday – 15.4 Easy

Week: 92 miles

Mon - rest
Tue - 6.1 miles easy
Wed - 8.9 miles easy
Thu - 8.75 mile with 6 tempo
Fri - 6 miles treadmill with a board underneath to simulate downhill
Sat - 22.25 miles, hilly route
Sat - 6 miles treadmill with a board underneath to simulate downhill

Week - 58.5 miles

M-7mi easy (8:10 pace)
T-3X2 mi(7:00 pace)on treadmill Precor rolling hills (-3.0-+4.0) 8mi total
W-rest
Th-10mi MP run @6:55 pace (oops again) damn adrenaline
Fr- 6mi treadmill recovery
Sa-8mi @7:44 pace
Su- 18mi@8:00 pace
57mi week YTD 510

Had another good week. First race in 6 months went well....

Mon: am: 4 easy; pm 7 mile in 49:39 (7:05/mile)
Tue: 11 miles in 1:14:18 (6:45/mile) Middle 5 in 29:38 doing 3min on/3 min off x5
Wed: am: 4.4 miles easy; pm: 6.6 miles easy in 48:22 (7:19/mile)
Thu: 8.3 miles easy
Fri: 6.0 miles easy
Sat: 20K race in 1:12:23 (5:49/mile) 4th OA, 1st Masters. AG: 88.90% 2 mi wup/1.6cdn Course rolling & breezy.
Sun: 9.0 miles easy

Week: 72.3
Year: 651.9

Overall a good week, but I was down on mileage a touch:

Mon - off
Tue - 8 w/ 6x600 @ 5k pace
Wed - 12 GA traveled to Louisville, KY
Thu - 6 w/ 6x100
Fri - 5 easy
Sat - 5 Mile race -- 1st AG, 30:46, 6:12 ave. Pretty happy about the whole thing
Sun - 18 -- was supposed to be 20, but had the chance to run some of it with Desi Devila -- easy one for her. Ran with some of the Hanson-Brooks team. Tough to keep up with those sub-4:00 mile guys --

You guys and girls are so awesomely fast! look at those top finishes - congrats!

M - 12 am, 3 pm GA
T - 12 GA, Ironstrength
W - 15 w/ 6x 1200m repeats
Th - 8 recovery
F - 60 min. easy elliptical
Sat - 50k training run on Ice Age Trail. I forgot how steep some of those hills are. holy sore calves!
Sun - planned easy 10, but had to stop at 6 b/c of GI issues, so added 40 min. on elliptical. I'm sure related to yesterday.

wk - 87 miles, 140 min. elliptical
ytd - 1,046

Shit guys, nice week all around!

Here was my week. Training for 24-Hour race in June continues unabated.

Mon - 10 @ 6:44
Tue - 16 @ 6:40
Wed - 15 @ 7:15 (hill repeats)
Thur - 15 @ 7:02
Fri - 15 @ 6:58
Sat - 50 @ 9:56 Ran out-and-backs from my house using my front porch as my aid station. Setup a cooler with drinks and food and just went 2.5 out and 2.5 x 10. Had some friends keep me company for the first ~20 miles, which helped me keep the pace at ~10:15. However after everyone left I had trouble keeping the pace in the 10s. Even had some miles in the 8s once I hit 32 miles. The sun came out in the last ~10 miles, which made the last 5 mile kind of rough. Thinking I need to do better with hydration and salt tabs if it's warmer for the 24 hour race, which is likely since the race is in June.
Sun - 12 @ 8:05

Total Miles Week: 133
Total Miles YTD: 1,392

Don S wrote:Here was my week. Training for 24-Hour race in June continues unabated.

Mon - 10 @ 6:44
Tue - 16 @ 6:40
Wed - 15 @ 7:15 (hill repeats)
Thur - 15 @ 7:02
Fri - 15 @ 6:58
Sat - 50 @ 9:56 Ran out-and-backs from my house using my front porch as my aid station. Setup a cooler with drinks and food and just went 2.5 out and 2.5 x 10. Had some friends keep me company for the first ~20 miles, which helped me keep the pace at ~10:15. However after everyone left I had trouble keeping the pace in the 10s. Even had some miles in the 8s once I hit 32 miles. The sun came out in the last ~10 miles, which made the last 5 mile kind of rough. Thinking I need to do better with hydration and salt tabs if it's warmer for the 24 hour race, which is likely since the race is in June.
Sun - 12 @ 8:05

Total Miles Week: 133
Total Miles YTD: 1,392

Umm, that is certifiable, and qualifies for institutionalization.
That is more determination than I think I will ever have.

Gobbles wrote:

Don S wrote:Here was my week. Training for 24-Hour race in June continues unabated.

Mon - 10 @ 6:44
Tue - 16 @ 6:40
Wed - 15 @ 7:15 (hill repeats)
Thur - 15 @ 7:02
Fri - 15 @ 6:58
Sat - 50 @ 9:56 Ran out-and-backs from my house using my front porch as my aid station. Setup a cooler with drinks and food and just went 2.5 out and 2.5 x 10. Had some friends keep me company for the first ~20 miles, which helped me keep the pace at ~10:15. However after everyone left I had trouble keeping the pace in the 10s. Even had some miles in the 8s once I hit 32 miles. The sun came out in the last ~10 miles, which made the last 5 mile kind of rough. Thinking I need to do better with hydration and salt tabs if it's warmer for the 24 hour race, which is likely since the race is in June.
Sun - 12 @ 8:05

Total Miles Week: 133
Total Miles YTD: 1,392

Umm, that is certifiable, and qualifies for institutionalization.
That is more determination than I think I will ever have.

I think you just quoted my wife, almost verbatim.

Don S wrote:Here was my week. Training for 24-Hour race in June continues unabated.

Mon - 10 @ 6:44
Tue - 16 @ 6:40
Wed - 15 @ 7:15 (hill repeats)
Thur - 15 @ 7:02
Fri - 15 @ 6:58
Sat - 50 @ 9:56 Ran out-and-backs from my house using my front porch as my aid station. Setup a cooler with drinks and food and just went 2.5 out and 2.5 x 10. Had some friends keep me company for the first ~20 miles, which helped me keep the pace at ~10:15. However after everyone left I had trouble keeping the pace in the 10s. Even had some miles in the 8s once I hit 32 miles. The sun came out in the last ~10 miles, which made the last 5 mile kind of rough. Thinking I need to do better with hydration and salt tabs if it's warmer for the 24 hour race, which is likely since the race is in June.
Sun - 12 @ 8:05

Total Miles Week: 133
Total Miles YTD: 1,392

you're quite an inspiration

wrichman wrote:

you're quite an inspiration

And so are you! Seriously. And Don, I can't even seem to hit 70 miles in a week without breaking down - incredible and impressive. And I agree with Mike - impressive weeks out there both for those posting here and those that don't. It is a great time of year to be a runner!

I need to stop posting my measly miles around here. You guys are studs - great weeks.

Ha - and YOU can stop all of that business yourself Ms. age group winner in a little marathon with only 282 people in your age group, ahead of only 124 of 5117 females!!!!!!!!!!!! Serious stuff Michele - awesome!

John Kilpatrick wrote:Ha - and YOU can stop all of that business yourself Ms. age group winner in a little marathon with only 282 people in your age group, ahead of only 124 of 5117 females!!!!!!!!!!!! Serious stuff Michele - awesome!

well said, John! Michelle - I'll kindly say, "shut up" You are amazing!
and there's no way in Hell I could have the determination and patience to swim as much as you while injured, John. I love that runners are so supportive of each other.

Wow, nice week everyone.

Mon: 14 mile mtb + 5 mile run + double ab ripper
Tue: Core Synergistics + 8 mile mtb + 9 miles w/ 3 steady state
Wed: double ab ripper + 7 miles w/ 10 x (2min on 1min off)
Thu: 9 w/ 16 x 400
Fri: 8
Sat: 5
Sun: 20

	WTD	YTD
Run	63	578
Bike	22	148
Swim	0	0
XT	2hr	27hr

Dave Bussard wrote:Had another good week. First race in 6 months went well....
Sat: 20K race in 1:12:23 (5:49/mile) 4th OA, 1st Masters. AG: 88.90%

Dude!