Your Week in Training Nov 25 - Dec 1

Almost to 2000 miles Kevin!

M 3
T 6
W 6
R 5
F 0
Sat 6
Sun XT/30 day shred

26 wk

A step back / consolidation week for me after some heavier mileage weeks.

Monday 4m am 8m pm with 6x :20 second strides
Tuesday 8m progression run starting first mile at 7:45 and picking it up :15 secs per mile to finish in 6:00
Wednesday 10m am easy
Thursday 7m pm with 6x :20 second strides
Friday 8m pm warm up 2.5 miles, a few stretches and strides then 6:00 mins @ 6:00 pace (3:30 rest) 5:00 mins @ 5:50 pace (3:15 rest) 4:00 mins @ 5:40 pace (3:00 rest) 3:00 mins @ 5:30 pace (2:45 rest) 2 mins@ 5:20 pace (2:30 rest) 1 min @ 5:10 pace, cool down 1.5 miles
Saturday 8m am easy
Sunday 18m pm moderate

Total for week = 71 miles

M - 2.8mi suck
T - 50min bike
W - 30min bike on trainer
Th - 30min bike
F - off
S - 45min bike
S - gonna do 8mi with Aileen

Trying to get back in the groove again.

Mon: 5.1 miles low HR run
Tue: 4 miles walking
Wed: 4.3 miles low HR run; 1.5 miles walking
Thu: Drive. Socialize. Eat. Drive.
Fri: Reluctant rest day (healing blister from test shoes)
Sat: Rest
Sun: 6.6 miles low HR run

Week: 21.5 miles (most since September)

M-off
Tu-8mi @7:50 pace
W-off
Th-Turkey Chase 32:43 (7mi w/warm up /recovery)
Fr-off
Sa-8.3mi easy
Su- off
23mi wk 1475 YTD

No running this past week! Pretty bummed about that! My legs recovered just fine after JFK 50 miler, I could have easily start running again on Wednesday.

The issue is my right foot which I had somehow managed to tweak at mile 14 and finished running the last 36 miles on. The foot is getting better most of the swelling is down. It will be another week off from running and hoping to be able to run this weekend or some time next week.

knocked off 30 miles for the week.  long run of 7 miles.  And a turkey trot AG win of 40:13 on Thursday.  Another easy week planned for this one.

Glad to hear the foot is healing, Schuey.  And Michael, you ran 30 miles? After last weekend and won a Turkey Trot - that is hard core.

For me, I'm still just running recovery and base miles in spite of the fact that I will be running a marathon this coming Sunday.  Of course, I also managed to finally catch the cold that I have been postponing since before Indy. Running actually makes it feel better.

Mon - 3 miles easy
Tues - 6 miles with 12 x 1 min pickups (10K pace); Weights and core
Wed - 3 miles easy on the Treadmill before leaving for NYC
Thurs - No running, did stand for 6+ hrs in the cold and wind to watch the Macy's Parade live
Fri - 8 miles in Central Park - fun!
Sat - 6 miles in Central Park 
Sun - Day off

WTD: 26 miles

YTD: 1606 miles

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