Your Week in Training Aug 6 - 12

Day	miles	type
Mon	--
Tue	10	easy	72°F/22°C Nyamirambo--Avenue du Mont Kigali--Boulevard de Nyabugogo loop.
Wed	--
Thu	12	easy	65°F/18°C Fog. Kimihurura--Nyarutarama--Avenue du Lac Kivu--Kacyiru loop.
Fri	--
Sat	15	easy	67°F/19°C Kimihurura--Remera--Kinyinya--Kacyiru loop.
Sun	09	long	62°F/17°C Mt. Mpanga loop cut short. Fell hard at summit. Returned bloodied.
Week	46
YTD	1,554

Maybe I should have paid attention to the sign.

Still on the island. Having a blast. Running is challenging because the air is so thick, so I have been keeping the pace moderate and throwing in some surges when I feel like I have the energy. Plus I am getting used to running every day, and have now had two out of the last three weeks over 5.

I am getting it done, and I would not trade 10 days here for all the runs in the world...

Monday: 7
Tuesday: 4
Wednesday: 8.5
Thursday: 9
Friday: 5
Saturday: 16
Sunday: 5

TOTAL: 54.5

Mon - 3.12 (recovery) + weight training (upper body)
Tues - 6.26 + weight training (legs)
Wed - OFF + weight training (upper body)
Thurs - 10.30
Fri - 6.22
Sat - 9.26
Sun - 12.36

Total = 47.64

Week 2 of 16 for Philly

Mon-off
Tues-7 GA (7:55)
Wed-off
Thur-10.2 @ 8:16
Fri-6 @ 8:28
Sat-16 @ 8:22
Sun-11 @ 8:30

Week-50.2

mul21 wrote:Week 2 of 16 for Philly

Mon-off
Tues-7 GA (7:55)
Wed-off
Thur-10.2 @ 8:16
Fri-6 @ 8:28
Sat-16 @ 8:22
Sun-11 @ 8:30

Week-50.2

Are you planning on running doubles (two-a-days) again this cycle?

8/4 - 6.25mi recovery
8/5 - 1hr25min hard bike
8/6 - 7.6mi GA (5.5 GA, 2.1 recovery with Aileen)
8/7 - 4.75mi recovery
8/8 - shortened "Even Steven" workout - 5-4-3-2-1 - 6.5mi total
8/9 - 1hr40min recovery bike
8/10 - off

Yesterday started my "oh shit, get your mileage back up!" week

Nick Morris wrote:

Are you planning on running doubles (two-a-days) again this cycle?

Not until I get back to at least 6 days of running a week consistently. I'm actually pretty surprised at how good I've been feeling with as quick as I've ramped up mileage.

This was a tough week not so much mileage but some fast pace running and humidity was off the charts.

WTD 58 miles  Week 6 of McMillian

M rest
T 6
W 8
R 11
F rest
Sat 6
Sun 17

48 week
3 and 6 weeks till my marathons, still have some knee pain.

Julie wrote:
3 and 6 weeks till my marathons, still have some knee pain.

Take care of the knee, Julie!

Still no real running for me, and with this being a very busy and wet week, not as many miles on the bike either.

Mon - Rest
Tues - 18 miles cycling, Weight and core work. Iontopheresis for my achilles
Wed - 6 miles on the elliptical
Thurs - 22 miles cycling, weights and PT again
Fri - 1 hr kayaking; 4 miles elliptical
Sat - 33 miles cycling before leaving for an Indians game (drive to Cleveland)
Sun - day off; rain Watched the men's marathon - Thank you again, Meb. You are my hero.

M-9.35mi @8:05 pace
Tu-4mi recovery w/1hr strength training
W-12X200 w/9x 20m hills (5.5mi)
Th-off
Fr-9mi @7:19 pace
Sa-19mi @8:00 pace
Su-4mi treadmill recovery w/short strength t
51mi wk 1240 YTD

Mon: 5 mile run + 1000yd swim + 5 mile run
Tue: 7 w/ 7 x 800 + 60 mile ride w/ 10 mile time trial 25:13 w/ slight headwind
Wed: 3 mile run + 1000yd swim
Thu: 7 w/ hal style tempo peaking at 6:02
Fri: 7 w/ 4 @ MP
Sat: 16 mile run
Sun: 5 miles am + 1 mile pm

WTD: 56

Week 8 of Chicago, back over triple digits

Mon: 14 with 3 x 2 miles
Tues: 4 easy + 15 at 6:46 pace
Wed: 10 easy
Thurs: 4 easy + 14 with 8 x 400 + 4 x 200
Fri: 10 easy
Sat: 20 at 6:40 pace
Sun: 10 easy

Week: 101
YTD: 2,420

Threw down my 1st 20 yesterday morning in who knows how long... no pre-run food and only water during the run... good to know that the legs still go that far.

Building back up after a nice summer of easier mileage.

Mon: 4 easy AM, 6 easy PM + 6 hill sprints

Tue: 8 easy/moderate

Wed: off (work got in the way)

Thur: 12 easy/moderate

Fri: 6 easy

Sat: 14 easy (very hot and humid for coastal San Diego, pretty miserable)

Sun: 5 very easy with the beau

Week: 55ish