Your Week in Training August 8 - 14

Second cutback week of NF50 training: Week 6

M - 4 recovery AM, 3 recovery PM
T - 6 easy AM, 4 easy PM
W - 6 w/ 4.5 tempo AM, 3 easy PM
Th - 15 w/ 11 @ 30k effort on a monster hill
F - off (first in 21 days!)
S - 12 easy
S - 12 w/ 3 @ 30k effort before saying "fuck it" and just going home easy

Week - 65.35
For NF50 - 466.175
YTD - 1850.737

M-4mi recovery @ 9:00 pace w/ dog
Tu-8mi @7:40 pace
W-4mi @7:52 pace (45 min strength)
Th-OFF w/9 holes golf
F- 8mi MP run @7:10
Sa-19 mi @7:58 pace
Su- 1st place bicycle Rock and Roll Half 1:09. haha (22mi total bike w/commute)
43 mi week
1038 YTD

Monday: 3
Tuesday: 7
Wednesday: 13.1
Thursday: 13.1
Friday: 6.1
Saturday: Lazy
Sunday: 13.1

Weekly: 55

M - 8 GA
T 9 with VO2max 1000m x 5 5K pace
W rest
R 12
F 6
S 17 with 14 at MP (9:23)
S rest

53 week
1330 year

5 weeks until Fox Cities Marathon

Halfway home! Week 8/16 for Chicago

Mon-6 recovery
Tues-6 recovery am/4 recovery pm
Wed-12 w/9 @ 6:54 (the Dave-O long tempo special)
Thur-8 @ 7:59
Fri-4 recovery
Sat-20 @ 8:03
Sun-6 @ 8:38

Week-66 YTD-1541

Week 4 of training for Nov. 20th marathon was my first step back week:

Tuesday: 5 GA miles 8:30/mile
Wednesday: 8.2 miles total with 9 min. x 3 intervals with the first 6 min of each at about 7:35 and the last 3 min. between 7:20 and 7:25.
Thursday: 5 easy miles 8:55/mile
Saturday: 9.5 miles in Memphis 8:43/mile
Sunday: 3.5 easy/recovery miles

Total: 31.2 miles

The foot has been sore, and it doesn't look like it's getting better, but it doesn't seem to be getting any worse, so the plan is to continue to train through it.

Seth, I hope the foot doesn't get worse. Everyone is in the height of training, so it seems.

Chicago marathon training

Mon - 6.9 miles with 10xshort hills
Tue - 10.2 miles with 8 x half mile with 2 minute recoveries
Wed - 11 miles easy
Thu - 7.9 miles with 10 strides
Fri - 10 miles with 2 x 3 tempo (MP, MP-15, HMP)
Sat - rest
Sun - 20 miles with 6x1 at MP at the end (was supposed to be 18 with 6 straight MP but the weather did me in). Should have done the last six on a TM.

Week - 66

Week 10 of 26. Memphis St. Jude Marathon

M - 5+ Recovery

T - 5+ Easy

W - 15 LSD

T - 6+ Recovery

F - 10 Easy

S - 18 LSD

S - 12+ (5 mile w/u + 5 mile race @ MP 39:xx + 2 mile c/d)

T: 73
YTD: 1177.75

STREAKING: 4 weeks straight. 28 straight days.

M: 0

Tu: 6

W: 6 w 5 tempo 7:40 average

Th: 8

F: 9

Sa: 13 AM, 4 eve

Su: 7 noon, 3 eve



56 total



1386 YTD

First 50 plus week of running!



Monday: Rest

Tuesday: 5 recovery

Wed: 12

Thurs: Rest

Friday: 11 with 5 @ LT

Sat: 5 recovery

Sunday: 18



total: 51

Week 9 of Chicago training:

Mon: 5 8
Tues: 5 14
Wed: 5 8
Thurs: 11 mile with 15:54 5k
Fri: 5 7
Sat: 22, around Lake Geneva....slloooooow
Sun: 5 7

Week 102
YTD: 2,701

Schuey wrote:

S 8/13: am 22.00, pm 5.00 (both runs were done at Picnkney State Recreation Area, Picnkney, Mi) On the Crooked Lake, Potawatomi and Waterloo-Pinckney Trail.

S 8/14 am 20.00 miles first 18 w/Lisa again this was done on the same trails just different route.

Those are some awesome trails up there. Glad you got to spend some time on them.

GregC wrote:

Schuey wrote:

S 8/13: am 22.00, pm 5.00 (both runs were done at Picnkney State Recreation Area, Picnkney, Mi) On the Crooked Lake, Potawatomi and Waterloo-Pinckney Trail.

S 8/14 am 20.00 miles first 18 w/Lisa again this was done on the same trails just different route.

Those are some awesome trails up there. Glad you got to spend some time on them.

Yes I would have to agree Greg that the trails there are just awesome. Not only that it has been some of the toughest running I have done! I said it in another post but I will be posting about my experiences and thoughts about the Picnkney Trails in my blog.

I will say this now, that I just love I mean really love trail running!

Week 11 for St. George. 1st of three 50 mile weeks with a 20 mile LSD

Mon: Gym: Strength/Weights
Tue: 5 miles (easy)
Wed: 10.1 miles
Thu: 45 min tempo (5 mi total)
Fri: Rest
Sat: 10 miles
Sun: 20.1 mile LSD (down-canyon run: 4700' elevation drop)

Week: 50.2
YTD: 1,108

Here was my training from last week.


Sun 20 @ 7:25. Took it real easy for the first 18, then ran 6:12 and 6:10 for the last two. Felt good to get a fast finish.
Mon 10 @ 7:45
Tue 10 @ 6:33
Wed 12 @ 7:22
Thur 13 @ 6:19 over lunch, then 2 easy miles w/ the dog after work.
Fri 12 @ 6:22 over lunch, then 2 easy w/ the dog after work.
Sat 16 in the morning @ 7:29, then 3 easy to get to 100 for the week.

Total Miles = 100. I really felt compelled to run those last 3 miles with the dog since I was at 97 for the week, felt good and had hit 100 or more the last two weeks. First time I've ever run 100+ for 3 consecutive weeks. May not get there this week as I get ready for Ragnar Relay in the ultra division.
YTD Miles = 2,881

Mon: 7 w/ 10 x 1/4 mile hill
Tue: 8 mile MTB + 500yd swim + 30 mile ride w/ 10 mile pace line
Wed: 9 w/ 7 mile tempo am + 6 mile recovery pm
Thu: 15 mile MTB + 500yd swim
Fri: 11 w/ 9 @ MP
Sat: 20

Week: 53

Last week of Summer Racing:



Monday - 8 mile Progression Run (9 min down to 7:34) Very Humid, but cooler

Tuesday - 5 mile Recovery run followed by striders; Core work

Wednesday - 5 miles @ 8:30 pace in the pouring rain being chased by the Evil Prius (long story)

Thursday - Day off due to travel to Cleveland and back

Friday - 5 miles followed by striders

Saturday - Summer Sizzler Triathlon

Sunday - 3 miles recovery



Total for the week: 26 miles + Race (which covered 15 miles and was a solid effort)

Finally a week I can actually post without feeling too guilty about.



Mon: 8 easy



Tue: 10 w/ 3 very hard



Wed: 12 easy/moderate



Thur: 7 easy



Fri: 12 w/ 4 tempo



Sat: 8 easy



Sun: 20 easy



Week: Not enough again

Ben Z wrote:Finally a week I can actually post without feeling too guilty about.



Mon: 8 easy



Tue: 10 w/ 3 very hard



Wed: 12 easy/moderate



Thur: 7 easy



Fri: 12 w/ 4 tempo



Sat: 8 easy



Sun: 20 easy



Week: Not enough again

Still not a bad week Ben, good to see you around again.