Your Week in Training Dec 19 - 25

ｎｉｌ

don't ya just love it when Christmas is your long-run day too? After being up all night partying and wrapping gifts. Then up reasonably early to open them. Ugh -- fun -- but a tough run.

Mon - off
Tue - 10 w/ strides
Wed - 12
Thu - 5 recovery
Fri - 13
Sat - 5 recovery
Sun - 19

Total 64

You should have adjusted your schedules like I did

Monday - 6.5 miles total 8 x 800 m w/400 m rest 3:36 down to 3:24
Tuesday - 6.2 easy miles with striders
Wednesday - 8 miles total Tempo run with 2 x 7:45 for 3 miles in between 9:15s
Thursday - 6 miles easy
Friday - 10.1 miles last 3 around 7:40
Saturday - 7 easy miles on hills
Sunday - Rest

Total: 43.7 miles YTD: 2001!!!!

Surpassed the 2000 mile mark - 1st time in over 10 yrs

Congrats Michele!!!

M - 20min eeeeeeeasy on the 'mill
T - 25min outside - that was dumb
W - ~10min eeeeeeeeasy on the 'mill before I realized that Tuesday was dumb and my knee wasn't going away
Th - off - that was smart
F - 30min on the elliptical - weird ass machine, but no knee pain!
S - 45min on the bike - dead flat, so easy it was silly, no pain
S - 45min on the bike - same as Sat, no pain

Looks like cross-training is in until I get this sorted out with a Doc.

Merry Christmas everyone!

Mon: Shoulders, Arms and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 8 x 800 + X2 Plyocide
Wed: Back and Biceps + Ab Ripper + 5 miles
Thu: Yoga x + 9 miles w/ 5 mile progression
Fri: Legs and Back + X2 Ab Ripper + 8 mile mtb
Sat: 16 mile Santa hat run
Sun: Off

Monday: 6 miles - trails
Tuesday: 4 miles - trails
Wednesday - zip
Thursday: zip
Friday: 5 miles - trail at the Jackson-Washington Forestry - some very steep hills like Tecumseh
Saturday - 9 miles - dirt road at the wildlife refuge
Sunday - zip

Week - 24 miles
Year - 890 miles - first year of running - will get to 900 before January 1.

M-off
Tu-5mi treadmill @ 8:37 pace w/ 45 min. strength training
W-6.11mi @7:56 pace
Th-off
F- 3X1mi treadmill@ 10k pace (6:40) w/ warm-up/cool down 5mi
Sa-5.72mi w/dog @8:33 pace
Su-5.99mi hill run @8:10 pace

28mi week 1598 YTD

Monday: 5 miles – 37:23, 7:29 pace. 9 miles – 1:02:33, 6:57 pace.
Tuesday: 12 miles – 1:15:24, 6:17 pace. 5 miles – untimed.
Wednesday: 5 miles – 37:21, 7:28 pace. 13 miles – 1:28:13, 6:47 pace.
Thursday: 5 miles – 37:38, 7:32 pace. 8 miles – 58:32, 7:19 pace.
Friday: 11 miles – 1:06:26, with 3 x 2 miles. 5 miles – untimed.
Saturday: 5 miles – 37:35, 7:32 pace. 9 miles – 1:04:12, 7:08 pace.
Sunday: 16 miles – 1:51:32, 6:58 pace.


Week: 108
YTD: 3,984

Dave-O: take it easy, it's December!

What's your next race?

pattyspangs wrote:Dave-O: take it easy, it's December!

What's your next race?

Technically its a free XC race on January 8 - the Daniel Burnham Open at Montrose Harbor. Wanna come?

The next goal race is the Pitt half in May, with probably 4-5 tune-ups along the way. First real race is USATF XC Nationals in St. Louis in February.

I was thinking about running in Burnham (since it's close to my house) and getting my ass kicked but I am fighting a hip flexor problem so I am taking the running a little easy over the next week or so and probably wont be in XC race shape by then. But, have fun and have fun. I am looking at some Feb 5ks for my next race.

i haven't posted the log in a while as I wasn't keeping my log updated plus work got very busy. But I'm excited to have entered all the runs and find that I just might hit my goal for the year of 2,600 miles as long as I can do the long run this Saturday. This past week was the last week of training before starting a 16 week Boston training program (this week).

Mon - 7.5 miles
Tue - 7.2 miles
Wed - 7 miles with 15 25-second strides
Thu - 8 miles with 4 at tempo
Fri - 4.9 miles
Sat - 15.1 miles
Sun - rest

Week - 50 miles
YTD - 2,559 miles