Your Week in Training Oct 10 - 16

M-Th- No running post race

Fr- 2.6 mi recovery @10:03 pace w/ dog last mile trail in Mohican (beautiful colors) great to be alive

Sa- 3mi treadmill recovery @9:14 ave pace

Su- another rest day

6 mi week 1334 YTD

resume regular programming tomorrow

Week 13 of training for Philly

Tuesday: 7 easy miles (8:36/mile) starting to feel the knee
Wednesday: 8 total with 3.5 easy/3.5 tempo (about 7:30/mile),1 mile cool down
Thursday: 6 miles recovery (9:08/mile)
Saturday: 18 miles with 9 at MP (about 7:45/mile)
Sunday: 5 miles easy/recovery (9:03/mile)

Total: 44 miles

This finishes up three consecutive tough weeks with long runs of HM in Central Park/20 with 9 at MP/18 with 9 at MP. The knee is in need of the upcoming step back week.

I'm actually running on a Tuesday-Monday schedule, but what the heck. Here's what I did in the standard week.

Mon: 18 miles on hilly trails (did 8 miles on roads and a bike path day before)
Tue: Rest
Wed: Rest
Thu: 4.2 miles easy road
Fri: 4.2 miles hilly road
Sat: Rest
Sun: 8 miles on roads and a bike path with buddy

Total: 35.2 miles in the past 7 days.

I plan to aim for 20 or a little more tomorrow on the trails, though not quite as hilly as the ones I ran last Monday.

Base maintenance attempt week 3

M 7
T 6.5
W 0 (rain)
R 6
F 7
S 5.5
Sun 12

44 week

1642 yr

First time, Jerry hits 80mpw!

Mon:

AM: 3
PM: 6

Tue: 15

Wed: 7

Thu: 10

Fri: 10

Sat: 18

Sun: 11

Weekly: 80

M: 0

Tu: 0

W: 0

Th: 3

F: 5

Sa: 8

Su: 5

Total: 21

YTD: 1865

Post race recovery week.

Finally starting to feel like a runner again

Mon - 5 recovery
Tues - travel day
Wed - 8 easy on the Chicago lakefront
Thurs - in South Bend, but didn't have time for a run
Fri - normal rest day
Sat - 10 miles easy
Sun - 16 miles LSD, mixture of trail and bike path

WTD - 39 miles

(1) Started week w/ serious R calf problems
(2) Murder trial started Monday.

1 + 2 = Step back week. Murder trial somehow settled on Tuesday = reevaluation of week . . .

M - 5 easy. Note in log "R calf is really a problem"

T - 5 easy

W - 7 easy. With schedule opened up I got a chance to go get some massage work on my R calf

T - 8 easy.

F - 5 easy. Note in log. "Stick with the plan. Recovery week. Take it easy - it will pay off!"

S - 5 easy

S - 21 Miler.

T = 58.6
YTD = 1715.36

M-0
T-0
W-0
Th-0
F-0
S-4
S-0

Woo!

mul21 wrote:M-0
T-0
W-0
Th-0
F-0
S-4
S-0

Woo!

That's my kind of training right there.

M- 0
T- 0
W- 4
T- 0
F- 4
S- 0
S- 4

Week: 12. Bam!

I see you guys were paying attention to my St. George training.

Not a great week as I really crashed and almost completely burned out by Sunday's race. At least I came back down off the edge before I totally went into the abyss. I guess I should have expected a bit of a crash after my high mileage week of 63.

Monday - 6 miles with 10 x 400m at 1:40 pace. This was done in Cleveland at the high school track I used to run at.

Tuesday - Day off due to travel

Wednesday - 5 easy miles with striders

Thursday - 5 tempo miles. Felt good (too bad as you will see)

Friday - 5 miles This was an awful run as I could not get my right glute/hammie to loosen up which did not bode well for Sunday.

Saturday - Day off due to travel to Grand Rapids. Glute/hammie tight all day. Got a quick massage at the Expo and tried some heat relief, but nothing really worked.

Sunday - 13.1 miles Grand Rapids Half Marathon. Ok effort, but leg never loosened up and it was difficult to runt he pace I wanted as I seemed to have no power on the hills. Jogged 2 miles back to mile 24 to meet Judy and then ran her in for the final 2.2 miles of her 50th state. Total for the day: 17.1 miles

Total for the week: 38.1 miles

Day	miles	type
Mon	--	Strength			68 push-ups in 8 sets; 78 sit-ups in 10 sets
Tue	2.0	Easy			32:30; HR 126avg/171max
Wed	2.0	Easy-ish			28:00; HR 144avg/190max
Thu	1.5	Pre-Test			21 push-ups; 27 sit-ups; 1.5 miles in 14:50
Fri	--
Sat	1.0	Walk			20:00; no HRM; Fitness Improvement Meeting
Sun	1.5	Test			AFPT: 39.5" waist; 25 push-ups; 23 sit-ups; 1.5 miles in 12:59 (HR 174avg/193max)
Week	8.0

This was test week for me. I did a mock test on Thursday. I was pretty happy with the results. The actual test was Sunday morning with the run on a 9 laps/mile indoor track. I did about what I expected. I'd have been happier with a better measurement of the waist, but I needed 34 sit-ups before it would matter. The run is my best 1.5 mile performance ever and I didn't really get into the red zone until the last lap. 174 is 87% HRmax.