Your Week in Training May 13 - 19

First week of marathon base training: Started off with a bang

Mon - 4 recovery @ 8:52 (recovery runs coming down in pace)
Tue - 6.5 (hill repeats 5% incline 3 x 1 min @ 7:41, 4 x 2 min @ 7:46, h 3 x 1 min @ 7:41)
Wed - 4 recovery @ 8:43
Thu - 6 (LT run with 4 @ 6:48, 6:41, 6:33, 6:37) Bit fast
Fri - Rest
Sat - 3.1 (5k race being more like 2.97 19:42 official, 20:35 based on estimate)
Sun - 14.13 @ 8:05 (Last 3 @ 7:20. 7:19, 7:12)

Total WTD Mile 38.6
YTD 652 (light so far this year)

Decided I need to take it easy a bit, hopefully I am not coming down with a cold, I hate being sick.

Mon - 6.1 miles easy
Tue - 8.5 miles with 13xquarter mile intervals
Wed - rest
Thu - 4 miles easy
Fri - 5 miles easy
Sat - 6 miles easy
Sun - rest

Week - 29 miles
YTD - 596 miles

Mon- 3 easy
Tues-7 hills
Wed-off
Thur-off
Fri-10.2
Sat-5
Sun-13.1 pacing the gf to her first half marathon finish in 2:19:35

Week: 38.3

M-3mi treadmill @8:00 pace /1hr strength
Tu-9mi hills
W-off
Th-6.45mi easy
Fr-off
Sa-5.37mi @7:51 pace
Su-3mi easy treadmill /1hr strength
27mi 586 YTD

Finally got back to 50 miles this week. That forced 2 weeks off after Boston was tough. Good to be moving again.

Mon - 6
Tue - 9 with 5x800 @ 5k pace
Wed - 3
Thu - 6 with strides
Fri - 10 with 5 mile cutdown 7:10, 7:00, 6:50, 6:40, 6:30
Sat - 3
Sun - 13

Week - 50
YTD - 1060

Semi-taper week for Cleveland which turned out to feel like Boston, 2012. Too hot for me when I am not yet 100%.

Mon - Day off
Tue - 6 miles with 4 x 800; 3 x 200 intervals; cold (41F)
Wed - 4 easy miles
Thu - 5 miles with 8 x 30s pickups
Fri - Day off
Sat - 2.5 easy miles + striders
Sun - Cleveland Marathon On pace 3:10 at 21 miles, then the heat just got to me. Miles 22 and 23 were miserable and then I regrouped a bit to finish in 4:13. Had many of the 4 hr group with me with the goal of finishing under 4:15. 5 took off when the 4:10 pacers caught us. One thanked me this morning on FB for helping him through the last 4 miles.

Week - 43.7 miles
YTD - 733 miles

Second week in a double-hard fortnight. I cracked 100 miles in two weeks for probably the first time ever.

Tue: 2.2 miles walking
Wed: 3.1 miles barefoot; 3.1 miles walking
Thu: 6.3 miles low HR run
Fri: Rest
Sat: 3.9 miles walking
Sun: 10.3 miles low HR run
Mon: 24.2 miles on the trails

Week: 53 miles

Up next: An easy step back week.

M-6.5 mi w/6 x 1/2 @ 3:59 avg, Core
T- Swim, Bike to pool 11.5 mi
W- 6 mi w/ 5 @ 9:08, Core
T- Swim
F- 10 mi @ 9:51, Core
S- Bike 11.4
S- Rest
Starting to build mileage a bit and seeing lower heart rates.

Great running everybody, and thank you for your kind words in the Welcome Everybody thread. Here's me for the week :-
Monday AM 5m Recovery-Easy Effort PM 8m Recovery-Easy Effort including 6x short hill sprints
Tuesday AM 5m Recovery- Easy Day Effort PM 11m Warm Up 2 miles, light stretching then 8m tempo at 6:20, cool down 1m (Total 11 miles)
Wednesday AM 5m Recovery - Easy Day Effort PM 8m Recovery - Easy Day Effort
Thursday AM 5m Recovery - Easy Day Effort PM 8m Recovery - Easy Day Effort including 6x 20 sec strides (2x70%, 2x80%, 2x90% effort)
Friday PM Hills 8m Warm up 2.5 miles light stretching, a few strides 4x 2:00 min hills 6% gradient 6x 45 sec hills 7% gradient Cool down 1.5 miles total 8 miles
Saturday 10m Recovery Easy Day Effort
Sunday AM 20m long moderate effort if feeling OK total time 2hr 30 mins.
Weekly total 93 miles

Mon:6+6
Tue:6+6
Wed:9
Thu:2
Fri:7
Sat:4
Sun:soccer,0:2 we lost in semi final. Great season, but I am not playing unless I give up pr in running.

Weekly: 46+soccer

Let me see

Mon: 7 mile run
Tue: First outdoor ride and first brick of the year 37 mile bike w/ 10mi time trial + 3 mile run
Wed: 1 hour mtb + 5 mile run
Thu: First swim of the year 200m
Fri: 3 mile run
Sat: first tri of the year 800m/40k/8k 1:55 (12:08/1:07:41/32:40)
Sun: 6 mile run

WTD: 29
YTD: 1006.25

I'm addicted to finding more vert it seems. The new goal is going to be to build up to a few weeks of 75+ mi/week on single runs with ~10,000' vert I think. So far I've strung together three weeks of 70+ on single runs. Now it's about getting vertical. I'm going to need it as raceday includes 8,700' vert at the end of July.

Mon: 6.5 easy; 400' vert

Tue: 10.5 w/ 4 x 3:00 hills, 4 x 2:00 faster hills; ~1,000' vert

Wed: 6 easy, 300' vert

Thur: 4 easy AM, 4 easy PM; 150' vert

Fri: 16 easy, 250' vert

Sat: 19 easy/moderate/hard; 3,000' vert

Sun: 6 easy, 300' vert

Total: ~73 mi; ~5,400' vert

Ben Z wrote:I'm addicted to finding more vert it seems. The new goal is going to be to build up to a few weeks of 75+ mi/week on single runs with ~10,000' vert I think. So far I've strung together three weeks of 70+ on single runs. Now it's about getting vertical. I'm going to need it as raceday includes 8,700' vert at the end of July.

Mon: 6.5 easy; 400' vert

Tue: 10.5 w/ 4 x 3:00 hills, 4 x 2:00 faster hills; ~1,000' vert

Wed: 6 easy, 300' vert

Thur: 4 easy AM, 4 easy PM; 150' vert

Fri: 16 easy, 250' vert

Sat: 19 easy/moderate/hard; 3,000' vert

Sun: 6 easy, 300' vert

Total: ~73 mi; ~5,400' vert

Hills are like potato chips, aren't they, Ben? Once you start climbing them, it's hard to stop.

Still plugging away at making a running habit before the real training kicks in:

5/13: Mon - 6.3 mi
5/14: Tues - 4.2 mi
5/16: Thu - 7.2 mi
5/18: Sat - 3.1 mi (Cop Chase 5K, Cape Coral)

Total Week: 21 miles
MTD: 56 miles
YTD: 166

Had a much better 5K than I expected while I was running it! I dropped 2 minutes off my total time and 30 second improvement per mile average. The lady that historically runs in my age group didn't show up for the race. Instead she sent her girlfriends from Ft. Myers. I still managed a 2nd place in my age group.

We left the Cape bright and early the next morning (Sunday, 5/19) so my next week running will be sporadic.