Your Week in Training July 4 - July 10

Sorry Kevin figured you might be out running!

Stepback week/race week official marathon training starts Tuesday!

Mon - 5 - recovery - 9:32 boardwalk of cape may
Tue - 6 - 6 x 400's 1:33 pace streets of cape may
Wed -8 - LSD 8:33 shipwreck and back in cape may
Thu - 4 - recovery slow 9:52
Fri - 3.5 - recovery w/6x100m strides
Sat - 5 - Belmar 5 Mile race 35:18 (official) missed new PR by 6 seconds) 73 degrees 90% humidity ouch!
Sun - 12.4 - LSD 8:35

WTD 44 YTD 1200+

KBFitz wrote:

Day	miles	type
Mon	10	easy	76°F
Tue	10	speed	74°F	3 warm up, 6 x 500m 10% grade hill, 3 cool down.
Wed	13	trail	79°F
Thu	10	easy	74°F
Fri	-
Sat	-
Sun	16	long	77°F
Week	59
YTD	1,073

Kevin, 10% grade dam.

Week 2 Lakefront Marathon:

M - 8.1 easy @ 8:48

Tu - 10 easy @ 8:48

W - 5.2 easy @ 8:40

Th - 12 Progression @ 3 w/u - 6 miles 8:21 down to 7:17 - 3 miles c/d

F - 5.2 easy @ 8:42

Sa - 10 easy @ 8:49

Su - 16 moderate @ 8:23

Week - 66.5

YTD - 1555

M - 8 (8:03)
T - 4 AM (8:38) 10 PM (7:23)
W - 4 AM (8:43) 12 PM (7:32)
T - 4 AM (8:31) 8 PM (7:50)
F - 10 (6:59) with 5 miles tempo in 32:10
S - 8 (8:05)
S - 18 (7:23)

Total - 86

M-3.27mi @7:46 ave pace 30 mi rails to trails bike ride w/son who pushed pace. 30mi in about 2:20
T-6.65mi @8:13 pace early before heading home from Ohio
W-35min elliptical (3.15 mi) w/ core strength training of about 90 min.
Th- off
Fr-6.11mi @7:12 pace
Sa-14 mi @7:58 pace (group run 6am)
Su-35min elliptical w/ core strength training.
Week-30 mi running, 6mi elliptical, 30 mi Bike
YTD-850mi

10 weeks until Fox Cities, getting over sinus infection

M 10
T 6
W 6
R 0
F 8
S 6.5
Sun 12 (had planned 20 and cut it short due to heat/humidity)

48.5
YTD 1050.5

Week 3/16 for Chicago

Mon-6 w/2 @ tempo

Tues-8 easy

Wed-10 w/ 1 mile race in 5:29

Thur-6.5 (was supposed to be 12; cut short by lightning)

Fri-7.5 recovery

Sat-6 recovery

Sun-8 (was supposed to be 16; nearly got heat stroke and cut it short)

Week-52 YTD-1222

M - 10K race
T - Took my son to water park six flags - I think I should get credit for a 20 miler here...
W - cycled 51 miles
R - Ran 10, swam 2
F - Ran 6
Sat - cycled 67 miles, ran 3.5
Sun - ran 15

mul21 wrote:was supposed to be 16; nearly got heat stroke and cut it short

Sounds scary - are you OK? Be careful - you've got big things coming!

John Kilpatrick wrote:

mul21 wrote:was supposed to be 16; nearly got heat stroke and cut it short

Sounds scary - are you OK? Be careful - you've got big things coming!

More than likely I was exaggerating for effect. It sucked but I'm fine. It was just awful out today.

Week 3 of my Fall 5K base...

Mon: Easy: 10.9 miles
Tue: am: Easy: 7 miles pm: Easy: 4.5 miles
Wed: Progressive Tempo 10 Miles in 1:03:01 [6:18 per mile] 6:49 to 5:47
Thu: am: Easy: 4 miles pm: Easy:8 miles
Fri: am: Easy: 6 Miles in 40:12 [6:42 per mile] pm: Easy: 5.8 miles
Sat: Long Run 14 Miles in 1:34:57 [6:46 per mile]
Sun: Easy: 9 miles

Week: 79.2
Year: 1677.4

Week 4 of chicago training:

Mon: 6
Tues: 6 and 14 with 10 @ 5:44 pace
Wed: 5 and 9
Thurs: 6 and 14 @ 6:40 pace
Fri: 8 and 4
Sat: 20
Sun: 10 and 4

Week: 106

Picking up the miles steadily, even if I still can't quite get that fourth running day in...

Mon: Blowing stuff up until really late.
Tue: Zzzz... (with an odd smell of sulphur)
Wed: 6 miles easy
Thu: Rest
Fri: 9 miles easy (felt like I could have gone much farther)
Sat: Rest
Sun: 11 miles on hilly trails

Week: 26 miles

M: Travel from Florida to Memphis
T: Easy 10
W: Easy 12
T: 6. Progression
F: Stayed in bed. Boo!
S: 15
S: 10 With three miles at MP pace (7:28)

W: 53.11
YTD: 885.5

Week 5/18 for Chicago

Monday – 20 (Great Falls Park trails)

Tuesday – 4&7 recovery (mill)

Tomorrow – 10 miles with 2x2 tempo (6:32 first set, 6:15 second set)

Thursday – 4&5 easy (mill)

Friday – 10 general aerobic (progression - real slow down to MP)

Saturday – 20 on W&OD

Sunday – 10 (Great Falls Park trails)

Here was my week:

Monday: Red, White & Boom Half Marathon. 1:21:02 finish, but felt really good about this race. This race feature the 3 Hs (Hot, Humid & Hilly). There is one humongous hill at ~6.5 miles into the race, so my strategy was to run ~6:20 until I got through the series of hills culminating in the biggie. Did that and felt good enough to crank out 6:00 or sub-6:00 miles for the remainder of the race. Passed a lot of runners who were fading late in the race, which helped me finish 10th overall and 2nd in AG.
Tuesday: 10 recovery miles at 8:00 over lunch, then 2 more with my dog after work.
Wednesday: Easy 1.5 miles w/ my wife and dog in the morning before work then 13.1 progression workout w/ avg pace at 6:49
Thursday: 13.1 at 6:51 pace.
Friday: 12.5 at 7:23
Saturday: Lifetime Fitness Mpls Tri. I was the 10K runner on a relay team so I had plenty of time to warmup for the run. Did a 1 mile warmup, then ran the 10K in 36:34 (1st in the relay division) and 2 mile cooldown.
Total Miles = 92.4

3rd week of Houston Base Building

Monday: 0
Tuesday: 0
Wednesday: 5
Thursday: 8
Friday: 9
Saturday: 5
Sunday: 4

Weekly: 31

Comments: really lack of will to train. Not sure what to do.

A little late to the party:

M - 7.22 @ 8:33, 1:40 tough bike in the afternoon
T - 8 with last 2 hard, 2:00 spin in the afternoon
W - 13.87 w/ 10 @ 7:22
Th - needed rest day
F - 7 @ 8:20 morning, 7.76 @ 8:01 afternoon
S - 2:00 on flat-ish, technical trails
S - 2:30 on monster hill, technical trails

Week - 74.58 - I'm going to say that my 3 mile walk around Auburn last night counts as .42 miles running. So 75 Either way, longest week to date.
Bike Time - 3:45
YTD - 1459

Mon 2 hour bike
Tues 1 hour bike
Wed 3.6 mi run
Thu 4.9 mi run
Fri 1+30 mountain bike
Sat 5 mi run, Dirty Dash w/ team
Sun 1+50 mountain bike.

28.5 miles total

M - 6
Tu - 7
W - off
Th - off
Fri - 6
Sat - 5.5
Sun - 4 total with intervals of 1200, 800, 400, and 1600


Light on details, but this is the only place I'm keeping any record. I need to start a blog for this purpose.

Kenny B. wrote:

KBFitz wrote:

Day	miles	type
Mon	10	easy	76°F
Tue	10	speed	74°F	3 warm up, 6 x 500m 10% grade hill, 3 cool down.
Wed	13	trail	79°F
Thu	10	easy	74°F
Fri	-
Sat	-
Sun	16	long	77°F
Week	59
YTD	1,073

Kevin, 10% grade dam.

Yes those runs up the sides dams can be very very steep, Kenny!