Your Week in Training July 11 - 17

7/10: 18 mi in 2:50 (9:27)
7/11: 5 mi in :41 (8:12) - lunch in the heat / 5 mi in :42 (8:24) evening
7/12: 5 mi in :41 (8:12) - lunch in the heat
7/13: 8 mi in 1:08 (8:37) - lunch in the heat
7/14: 5 mi in :39 (7:59) - lunch in the heat / 6 mi in :48 (8:05) evening
7/15: 5 mi in :44 (8:50) - lunch in the heat
7/16: 20 mi in 2:50 (8:31)

Total: 77 mi in 11:05 (8:39)

Week 4/16 for Chicago

Mon-12 @ 8:15
Tues-6 easy
Wed-10 w/2 x 2 tempo (6:53, 6:49 and 6:40, 6:35)
Thur-off
Fri-8 GA (7:40)
Sat-16 @ 8:06
Sun-8 @ ~9:00 (Garmin died just shy of a mile)

Week-60 YTD-1281

4th week of Fall 5K buildup...

Had a real nice week, nailed my two workouts. All runs hot & humid...

Mon: Steady & relaxed 11 Miles in 1:16:13 [6:55 per mile]
Tue: am: Easy 4.0 miles; pm: Easy 7.0 Miles
Wed: Tempo 10 Miles in 1:07:36 [6:45 per mile] 4 mile warmup; next 3 16:30.8 (5:38.9, 5:31.4, 5:20.5); 3 mile cooldown
Thu: am: Easy 4.4 miles; pm: Easy 7 Miles in 47:53 [6:50 per mile]
Fri: Easy: 10.0 miles
Sat: Progressive Long Run: 14 Miles in 1:31:17 [6:31 per mile] 7:02 down to 5:51
Sun: Easy: 11.1 miles

Wk: 79.5
Year: 1756.9

I kept throwing my body curveballs this week,thanks to testing at Nike (3 sessions), I ran in nine different types of shoes this week.

Mon: 25x60 foot strides at Nike lab
Tue: Rest
Wed: 4 miles easy in the morning, 2 miles faster in 2 outdoor testing sessions
Thu: Rest
Fri: 9 miles easy
Sat: Rest
Sun: 8 miles easy

Week: 23 miles

M: Ran 6.15 miles, swam 2.13 miles
T: Cycled 44 mile, ran 3.4 miles
W: Swam 1.23 miles, cycled 25 miles, ran 2 miles
R: Cycled 21 miles, ran 5 miles
F: rest
Sat: cycled 64 miles
Sun: ran 15 miles

M 20
T 6
W 6
R 10
F 8
S 0
S 15

Week 65
year 1115

week mileage is higher just because I made up for missing Sunday's 20 (knocked it down to 12) on Monday so I ran 2 longer runs this week.

9 weeks until Fox Cities

Week theme: It's HOT-HOT-HOT

Mon - 7M @ 8:07
Tues - Track race day in 84 degs/94% Humidity AKA-SLOW - (800: 2:20 / 1M: 5:30) & 5000m with 6x400 @ ON-1:20/Off- 1:55 (7.3 M)
Wed - 10.5 @ 8:13 - 97 degs (HI: 105)
Thur - 6.8 @ 8:34 (Hot but better than yesterday)
Fri - Off, what I have to work...
Sat - 8.5 with Crappy 4 mile race in 24:25 (6:06)
Sun - 15.3 @ 7:50

Week - 55.4
YTD - 1326

Next Week: Track Championships (Tuesday and Wednesday) I'm racing 100m, 200m, 400m, 800m, Mile, 3200m, 5000m

Monday-Friday: 0
Saturday: 3
Sunday: 8

Weekly: 11

Gobbles wrote:Week theme: It's HOT-HOT-HOT

Mon - 7M @ 8:07
Tues - Track race day in 84 degs/94% Humidity AKA-SLOW - (800: 2:20 / 1M: 5:30) & 5000m with 6x400 @ ON-1:20/Off- 1:55 (7.3 M)
Wed - 10.5 @ 8:13 - 97 degs (HI: 105)
Thur - 6.8 @ 8:34 (Hot but better than yesterday)
Fri - Off, what I have to work...
Sat - 8.5 with Crappy 4 mile race in 24:25 (6:06)
Sun - 15.3 @ 7:50

Week - 55.4
YTD - 1326

Next Week: Track Championships (Tuesday and Wednesday) I'm racing 100m, 200m, 400m, 800m, Mile, 3200m, 5000m

Nice 800m, beating Jerry by 1 second.

"Official" Week 2 of North Face 50 Training

M - 4.43 @ 8:16 to clear the legs from the my first double-long-on-trails weekend; 2:10 really easy spin on the bike in the afternoon
T - 7.14 @ 8:30 w/ 1.5k' gain/loss in the morning; 5.09 @ 7:44 in the afternoon
W - 15.01 @ 8:21 w/ 3.7k' gain/loss, last 30min at marathon effort
Th - 8.07 @ 7:27 in the morning; 4.72 @ 7:25 in the afternoon
F - 6.31 @ 8:43
S - 13.05 @ 9:21 ( ) w/ 4.3k' gain/loss, first hour averaged sub-8's on road, second hour on a mountain
S - 22.56 @ 8:05

Week - 86.366 in 11:54:50 (plus 2:10 on the bike)
For NF50 - 160.95
YTD - 1545.51

Not too bad a week sandwiched between races:

Mon - 2.5 mile recovery run after Boilermaker 15K
Tues - Easy 5 miles (9 min pace) with striders
Wed - 6 miles with speedwork - 6 x 800 in 3:36 down to 3:28, Not a great track, but cooler day
Thurs - 6 easy miles with friends, HR around 150, but cooler temps this morning, awaiting the heat for the weekend
Fri - 23 mile Bike
Sat - 2.5 easy miles + striders
Sun - Presque Isle Half Marathon 1:47:10 good for 11th Woman overall and 1st in my AG (3rd Master). Temps at 75F at the start and 82F at the finish. Glad I've learned how to run in the heat after all these years.

No racing now for a while - back to mileage.

Michele "1L" Keane wrote:Not too bad a week sandwiched between races:

Mon - 2.5 mile recovery run after Boilermaker 15K
Sun - Presque Isle Half Marathon 1:47:10 good for 11th Woman overall and 1st in my AG (3rd Master). Temps at 75F at the start and 82F at the finish. Glad I've learned how to run in the heat after all these years.

No racing now for a while - back to mileage.

STUD!! Great week of racing Michele!

Week 3 Lakefront Marathon:

M - 4 easy @ 8:15 (hotel dreadmill)

Tu - 9.5 interval 2.5 w/u - 6 x 800 @ 5k w/ 400 rec - 2.5 c/d

W - 6 easy @ 8:36

Th - 12 Tempo @ 3 w/u - 6 miles @ GMP - 3 miles c/d

F - 7.1 easy @ 8:30

Sa - 18 LR @ 8:44

Su - 10 easy @ 8:40 w/ strides

Week - 66.6

YTD - 1622

M: Easy 6 + strides
T: Easy 5 + strides AM; Easy 5 PM
W: Easy 15
T: Easy 4
F: Easy 5
S: Off
S: Off

Tweaked my right calf doing strides on Tuesday AM. Tweaked it again on Wednesday's run. Had to cut Thursday's run short. My right calf has always been my limiting factor. Need to concentrate more on strength training e.g., One legged squats, one leg leg press, calf raises. We'll see tomorrow how it feels after a massage and two days off.

T: 42.27 weeek

YTD: 927.77

Bummed because I was aiming for a 70 mile week. Boo!

Still working back - Friday another steroid shot in the foot, re-think orthotics with neuroma pad, discuss surgical options, etc.
First 40 mile week since Grandma's Marathon June 18th.

Mon	5.2	miles @	9:27
Tue	6.0	miles @	8:52
Wed	Rest
Thu		10.0 miles
		4.0	miles @	8:50
		4.0	miles @	9:07
		2.0	miles @	9:53
Fri	3.0	miles @	8:37
Sat	12.0	miles @	9:17
Sun	4.0	miles @	8:47
WTD	40.2
YTD	901.0

Michele, congrats on your finish and AG win!

Step back week for me in CHicago training

Mon - golf all day
Tue - 6 miles easy
Wed - 8.4 miles with cruise intervals and some longer strides
Thu - 10 miles easy
Fri - 9 miles with 2 x 3 at MP down to HMP
Sat - 6 miles easy with strides
Sun - 12 miles progression from MP+60 down to MP+15

Week - 52 miles

Lot of smoking training and racing going on this past week by everyone. Huge congrats to Kevin for running in the heat, Gobbles for the track racing in the heat, Mike M for putting another huge mileage number on the board, Julie for two big long runs this week and big mileage. Again to everyone else that I did not name here, keep up the solid work 365!

Chicago Marathon To JKF 50 Mile Training:

M 7/11: am 8.14 miles - 1:00:01 @ 7:22 pace
pm 5.44 miles - 50:00 @ 9:11 pace w/ Lisa

T 7/12: am 10.07 miles - 1:15:44 @ 7:31 pace
pm 6.01 miles - 55:31 @ 9:14 pace w/ Lisa

W 7/13: am 10.10 miles - 1:14:43 @ 7:22 pace

T 7/14: am 8.11 miles - 1:01:42 @ 7:36 pace
pm 5.11 miles - 46:33 @ 9:06 pace w/Lisa

F 7/15: am 15.07 miles - 1:50:01 @ 7:18 pace
pm 6.10 miles - 46:12 @ 7:34 pace 1st 1/2mile w/ Lisa

S 7/16: am 17.13 miles - 2:07:47 @ 7:27 pace

S 7/17: am 7.25 miles - 55:19 @ 7:37 pace (87 degrees, 67 degree Dew Point)
pm 13.11 miles - 2:19:01 @ 10:36 pace w/ Lisa (97 degrees, 69 degree DP)

Total Mileage: 111.63 miles
Avg. Distance: 9.30 miles
Max Distance: 17.13 miles
Total Time: 15:02:28
Median Time: 1:00:51

Alright the start of the week was rough but I really think I got some cooking once Friday hit. It seems like for the first time since Boston training that I feel like I have my legs back and that my body feels ready to go. This past week is the first time I put up triple digits for my weekly mileage since Boston. Now it time to keep the train moving down the right track, look out here come Casey Jones driving that train high on........

Done with reverse taper after Grandma's. Week 7 for St. George.

Mon - rest
Tue - 4 miles easy
Wed - 7.1 miles
Thu - 4xhills (4 mi total w/ warmup/cooldown)
Fri - rest
Sat - 7.2 mi @ MP (over elevation similar to St. Geoge miles 4.5-11.5 - Veyo section)
Sun - 14.1 mi LSD (got out later than I planned - HOT!)

Week: 36.4
Year: 942

Mon: 6&4 (mill) and 60 mins XT

Today: 12 with 6 tempo (mill)

Wed: 7&5 (AM outside; PM mill)

Thurs: 10 and soccer (we won)

Fri: 7&5 (AM mill; PM outside)

Sat: 10 mile GA with last 4 at goal MP

Sun: 20



86 miles</SPAN>

Week 5 of Chicago training:

Mon: 8
Tues: 6 + 14 with 10 @ 5:38 pace
Wed: 5 + 9
Thurs: 6 + 14 @ 6:15 pace
Fri: 5 + 7
Sat: 6 + 10
Sun: 20 @ 6:25 pace

Week: 110
YTD: 2,275

M-3.18mi@ 7:37 pace
Tu-5.02mi@ 7:31 pace
W-3mi @9:01 pace 90min strength training
Th-off
Fr-6.11mi pace run@ 7:10 pace
Sa-10mi group run @7:52 pace
Su 12 min elliptical warm up(1mi) then 60 min strength training
27mi week
877 YTD.
Step back week 6 Chicago Hal's Intermediate w/ long runs Advance.

M - 4 AM (8:45) 6 PM (8:10)
T - 4 AM (8:17) 10 PM (7:35)
W - 4 AM (8:28) 12 PM (7:34)
T - 10 (7:36)
F - 6 (7:51) with 6 x 100 meter strides
S - 10 total with what was supposed to be a 5K in 16:51
S - 16 (7:34)

Total - 82

Really pleased with how I raced on Saturday, but bummed that the course was only 2.92. I've been trying to go sub 18 for what seems like forever and I really thought it was going to happen in this race. One of the fastest 10K's in the state coming up this Saturday, so hopefully a new 10K PR will ease the pain of disappointment.

First week in a long time I felt like a runner again

Mon - 5 recovery
Tues - travel and rest day
Wed - 8 easy on the Chicago lakefront
Thur - 9 easy, planned 7, but ran into some friends and extended my run for a couple miles
Fri - rest
Sat - 18 on the bike path and trails - best 18 miler I have had in a long time, still felt somewhat fresh at the end
Sun - 10 all on the trails

Slept in today, but have a massage scheduled for this p.m.

WTD - 50