Your Week in Training June 27 - July 3

Big cutback week/taper for 10k tomorrow

M - 3:00 spin in the bike
T - 7.5 w/ 4.5 @ new MP
W - 12 easy
T - 5.4 recovery including 3x 10sec hill sprint
F - 6 GA
S - off
EDIT:
S - 9.76 w/ 10k TT (38:25, 260' gain/loss on course); 20 min spin to cool down

Week - 40.7
Total Time - 8:80
YTD - 1384.56

Base building before Chicago training starts in a couple of weeks

M - 4 AM (8:34) 8 PM (7:39)
T - 4 AM (8:34) 10 PM (7:27)
W - 12 (7:43)
T - 4 AM (8:35) 8 PM (8:06)
F - 8 (7:02) with 5 x 1K @ 5:45 pace 2:00 minute rests
S - 8 (7:50)
S - 16 (7:21)

Total - 82

11 weeks till Fox Cities

M 6 at 9:40 pace
T 10.5 with 3 miles LT (8:20-8:40)
W 8 GA
R ill/sinus infection 0
F ill 0
S ill 0
Sun 10 around 9:45-9:50 pace

34.5 week

1,002 YTD

2nd week of reverser taper after Grandma's. St. George on 10/1/11.

Mon Gym/Weights
Tue 3 mi easy
Wed 5.2 mi
Thu 2xhills (3.2 total)
Fri rest
Sat 4 mi @ MP (4.8 total)
Sun 10 mi LSD down Little Cottonwood Canyon
(1st canyon run in prep for St. George - 2,500' elevation drop over 10 mi)

Week: 26.2 mi
YTD: 875

Not your ordinary week...

Mon: Schlepped 4 cubic yards of bark-o-mulch from big pile in driveway to garden beds.
Tue: Rest day (and boy, did I need it)
Wed: 4 miles easy
Thu: Rest
Fri: 8 miles easy
Sat: Rest
Sun: 8 miles on hilly trail

Week: 20

It'll do.

Continuing to build, 2 months until marathon training cycle begins. Good week, despite complications at work.

M - 7 @ average 9:00+ pace. Felt awful and stopped to walk a quarter mile at the 4 mile mark. Wanted to gut out another mile, made it 3. Treadmill
T - 7 @ avg 8:30 pace. Treadmill
W - off
Th - off, but not by design
F - instead of off day, 7 @ 8:30 pace. Treadmill
Sat - 6 @ 8:20 pace. Treadmill
Sun - 12 x 400 with 1 mile warm up (pushing 86 lbs worth of kids in the jogging stoller to the track).

Total = 31 miles. Highest in at least 6-8 months. Probably near peak until the marathon prep begins. I still believe I was overtrained for the last one.


Intervals went much better than expected. Planned 10x4 at 1:35-1:40 pace. Instead, ran:

1:37
1:32
1:32
1:34
Walked 5 minutes (1 lap)
1:32
1:34
1:34
1:33
Walked 5 minutes (1 lap)
1:33
1:34
1:32
1:28

I was explaining to my 3 year old about the 100m and how it determines the fastest person in the world. She advised me that she is the fastest person in the world, faster than Usain Bolt. Frankly, she doesn't seem that fast. I think my 5 year old is faster, but what do I know. She may have been sandbagging it. I think she only ran about 35 yards of it.

healdgator wrote:
I was explaining to my 3 year old about the 100m and how it determines the fastest person in the world. She advised me that she is the fastest person in the world, faster than Usain Bolt. Frankly, she doesn't seem that fast. I think my 5 year old is faster, but what do I know. She may have been sandbagging it. I think she only ran about 35 yards of it.

Great story.

healdgator wrote:

I was explaining to my 3 year old about the 100m and how it determines the fastest person in the world. She advised me that she is the fastest person in the world, faster than Usain Bolt. Frankly, she doesn't seem that fast. I think my 5 year old is faster, but what do I know. She may have been sandbagging it. I think she only ran about 35 yards of it.

Mercy, kids are cute.

My 2nd week of Fall 5k base...

Mon: Steady & relaxed: 11 Miles in 1:18:19 [7:07 per mile]
Tue: Tempo: 10 Miles in 1:07:14 [6:43 per mile] Miles 4-7 (5:43.7, 5:37.6, 5:22.3) 16:43.6,
Wed: Easy No watch, no time: 11.5 Miles
Thu: am; Easy No watch, no time: 4 miles, pm; 8 mile run with 6x150M hills
Fri: Steady & relaxed: 10 Miles in 1:08:01 [6:48 per mile]
Sat: Easy No watch, no time: 8.8 Miles
Sun: Long Run: 13 Miles in 1:29:10 [6:51 per mile] + 2 miles easy

Week: 78.2
Year: 1598

Leg feeling much better, so I'll run next Sunday for sure. Racing is another matter.

Mon - Easy 6 miles. Very humid
Tues - One quick 3 mile loop. Drive to Cleveland and back.
Wed - Easy 6 miles followed by striders
Thurs - Easy 6 again followed by striders; Weights and core
Friday - 15 mile ride
Saturday - 10 miles over a hilly course ave. 9 min miles
Sunday - Easy 6 again

Total for the week: 37 miles

healdgator wrote:

I was explaining to my 3 year old about the 100m and how it determines the fastest person in the world. She advised me that she is the fastest person in the world, faster than Usain Bolt. Frankly, she doesn't seem that fast. I think my 5 year old is faster, but what do I know. She may have been sandbagging it. I think she only ran about 35 yards of it.

Having a 3 year old of my own, I can totally relate and this about made me spit soda on the screen!

Anyway, last week, which was week 2 of Chicago training:

Mon-6 easy
Tues-8 GA at 7:35, last mile @ 6:49
Wed-10 @ 8:13
Thur-4 @ 8:59 am; 5 @ 8:20 pm
Fri-off
Sat-14 @ 8:13
Sun-7 easy

Week-54 YTD-1170

I do have all the data in front of me right now but end this past week around 85 miles. All have to say that running in Floida in the summer is a different experience! Looks like this week I will be trying to get out to run more like 5am and at night for my 2nd run. HOT and HUMID! Example my run this morning it was 81 degrees with 87% humidity and dew point of 74 degrees and that was at 8:15 this morning.

looks like good running weeks and some good stories in here this week.

Chicago marathon training

Mon - 6.9 miles easy/recovery
Tue - 10.4 miles with cruise intervals (5 x (6 min at HMP, 2 min easy)) - 4 miles of tempo pace
Wed - 10 miles easy
Thu - 7.3 miles easy
Fri - 10.2 miles with 2x3 miles aerobic progression (1 at MP, 1 at MP-15, 1 at HMP))
Sat - rest
Sun - 14 miles with last 3 miles at MP

Week - 59 miles

Mon: 6 & 9
Tues: 6 & 13
Wed: 6 & 9
Thurs: 5 & 14
Fri: 6 & 4
Sat: 18
Sun: 6 & 8

Week: 110

Week 1 Lakefront Marathon:
M - 8.1 GA
Tu - 10.1 Easy
W - 6.1 GA (should have been easy but I was feeling good)
Th - 10 w/ 8 x 400 @ 5k (supposed to be 12 reps but it was very hot and I probably went too hard M & W)
F - 5.5 recovery
S - 10 easy
Su - 16 LR (all easy, hilly road route)
Total - 65.8
YTD - 1,489

Good week, starting to get my weight back down. Had an awesome weekend in Chicago with my wife, too much food but tons of walking helped balance it out.

M: 5 & 5
T: 5
W: 12
T: TRAVEL to Santa Rosa Beach, Florida!
F: 10+ mile bike ride
S: 5
S: 5 (dreams and aspirations of a 17 miler die quickly and easily on a Florida beach vacation )

T: 38.38
MTD: 230.46 (June) Most since 259 in September 2010. MUST BE MORE CONSISTENT!
YTD: 832.39

Week 2 Base Building for Houston:

All runs are easy -

Mon: 6
Tue: 12
Wed: 10
Thu: 0
Fri: 12
Sat: 0
Sun: 5am, 6pm
Weekly: 51

Schuey wrote:I do have all the data in front of me right now but end this past week around 85 miles. All have to say that running in Floida in the summer is a different experience! Looks like this week I will be trying to get out to run more like 5am and at night for my 2nd run. HOT and HUMID! Example my run this morning it was 81 degrees with 87% humidity and dew point of 74 degs and that was at 8:15 this morning.

We call those conditions "normal", maybe a little cooler than normal.

M-3mi treadmill @ 7:31 pace
T-6.11mi @7:52 pace
W-3.64mi easy @8:28 pace- late afternoon Ohio
Th- golf w/ strength later
F-5.99mi @ 8:05 pace on 4% grade hills course
Sa-10.25mi @ 8:43 pace between thunderstorms mid morning hot and humid w/ hills
Su- strength during swimming breaks 10 lengths of local pool w/ diving (very graceful, NOT!)
29mi week
820 mi YTD
WEEK 4 Chicago marathon training
Had to travel to Ohio to help aging mom where hills are brutally steep, good training even adjusting slower.