Your Week in Training Jan 23 - 29
+7
mul21
fostever
mountandog
Michele "1L" Keane
Mark B
Mike MacLellan
KBFitz
11 posters
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Your Week in Training Jan 23 - 29
Day | miles | type | |
Mon | 05 | easy | 40°F |
Tue | 08 | speed | 55°F 2.5 w/up, 4 x 500m on 10% grade hill, 2.5 c/dn. |
Wed | 10 | easy | 48°F |
Thu | 08 | easy | 42°F |
Fri | -- | ||
Sat | 10 | easy | 46°F |
Sun | 16 | trail | 42°F * |
Week | 57 | ||
YTD | 184 |
KBFitz- Explaining To Spouse
- Posts : 1078
Points : 11160
Join date : 2011-06-15
Age : 65
Location : Off-center
Re: Your Week in Training Jan 23 - 29
Week 2 of Boston Training - Base
M - 40min easy run
T - 2hr50min easy bike w/ a few short LT intervals (aka hills)
W - 35min recovery run w/ 5x 10sec hillsprint/bursts
Th - 1hr easy run
F - 2hr5min easy bike
S - 35min recovery run
S - off
Week - 2hr50min run, 4hr55min bike, 7hr45min total
First time running more than 20mi/week in over four months(!!!)
M - 40min easy run
T - 2hr50min easy bike w/ a few short LT intervals (aka hills)
W - 35min recovery run w/ 5x 10sec hillsprint/bursts
Th - 1hr easy run
F - 2hr5min easy bike
S - 35min recovery run
S - off
Week - 2hr50min run, 4hr55min bike, 7hr45min total
First time running more than 20mi/week in over four months(!!!)
Re: Your Week in Training Jan 23 - 29
First week back after an extended layoff due to a foot/ankle injury. I'm taking it slow and easy.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
My foot/ankle tolerated this level fairly well, so I'll repeat it this week.
It's not much, but at least I'm moving again. I'll take it.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
My foot/ankle tolerated this level fairly well, so I'll repeat it this week.
It's not much, but at least I'm moving again. I'll take it.
Mark B- Needs A Life
- Posts : 8143
Points : 19865
Join date : 2011-06-15
Age : 60
Location : Vancouver, Wash.
Re: Your Week in Training Jan 23 - 29
Week 1 of Boston Training:
Synopsis - I think my coach is trying to kill me - well not this week, but definitely as things roll on.
Monday - Speed/Temp 3 x 2 mile @ 7:45 pace. Pretty much hit the pace as I did this on the track and just aimed to finished each 2 mile repeat between 15:20 and 15:40. 8.5 miles total
Tuesday - Easy 6 followed by striders
Wednesday - 7.2 miles with 10 x 30 s hills. I did this in my neighborhood which has me cover 12 hills in 7 miles. I tried to run hard both up and down the hills. I have noticed that I have become a much better downhill runner in recent years.
Thursday - Easy 6
Friday - 13.3 miles @ 8:45 pace. Felt good, nothing eventful.
Saturday - 6.2 miles @ 8:20 pace with running group.
Sunday - Day off. Watched Novak beat Rafa at the Aussie Open finals - enough to make me tired
Total for the week: 47.2 miles YTD: 151
Synopsis - I think my coach is trying to kill me - well not this week, but definitely as things roll on.
Monday - Speed/Temp 3 x 2 mile @ 7:45 pace. Pretty much hit the pace as I did this on the track and just aimed to finished each 2 mile repeat between 15:20 and 15:40. 8.5 miles total
Tuesday - Easy 6 followed by striders
Wednesday - 7.2 miles with 10 x 30 s hills. I did this in my neighborhood which has me cover 12 hills in 7 miles. I tried to run hard both up and down the hills. I have noticed that I have become a much better downhill runner in recent years.
Thursday - Easy 6
Friday - 13.3 miles @ 8:45 pace. Felt good, nothing eventful.
Saturday - 6.2 miles @ 8:20 pace with running group.
Sunday - Day off. Watched Novak beat Rafa at the Aussie Open finals - enough to make me tired
Total for the week: 47.2 miles YTD: 151
Re: Your Week in Training Jan 23 - 29
week 13 of Boston:
Mon 6 mile recovery
Tue 15
Wed off
Thu 6 recovery
Fri 11 w/6 @ lactate for me that was 6:39 -- ouch.
Sat 8 with 10x100
Sun 18 in the snow -- was tired cold and it was slippery. Planned lots of hills. Ugh. Just one of those days.
64 for the week 277 ytd
Mon 6 mile recovery
Tue 15
Wed off
Thu 6 recovery
Fri 11 w/6 @ lactate for me that was 6:39 -- ouch.
Sat 8 with 10x100
Sun 18 in the snow -- was tired cold and it was slippery. Planned lots of hills. Ugh. Just one of those days.
64 for the week 277 ytd
mountandog- Explaining To Spouse
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Points : 7917
Join date : 2011-07-14
Age : 67
Location : Michigan
Re: Your Week in Training Jan 23 - 29
M-4 mi elliptical w/ 45min strength
Tu-3X 1600 @6:40 pace w/ recovery total 6mi
W-off
Th-6.11mi MP run (@7:05) too fast but felt solid.
Fr-6.11mi easy (@8:40) w/ 45 min. strength
Sa-6.11mi @ 7:54 pace
Su-14mi @8:01 ave pace
Wk- 42mi YTD-124 mi
Tu-3X 1600 @6:40 pace w/ recovery total 6mi
W-off
Th-6.11mi MP run (@7:05) too fast but felt solid.
Fr-6.11mi easy (@8:40) w/ 45 min. strength
Sa-6.11mi @ 7:54 pace
Su-14mi @8:01 ave pace
Wk- 42mi YTD-124 mi
fostever- Explaining To Spouse
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Points : 8814
Join date : 2011-06-16
Age : 65
Location : Chicago
Re: Your Week in Training Jan 23 - 29
I think I'm finally nearing normalcy in terms of being healthy. Of course, now that the iliopsoas is mostly better, my right foot has developed some weird pain in it.
Mon-5 @ 8:37
Tues-off
Wed-5 @ 9:13
Thur-6 @ 8:40
Fri-off
Sat-6 @ 8:29
Sun-10.2 @ 8:14
Week-32.2
Mon-5 @ 8:37
Tues-off
Wed-5 @ 9:13
Thur-6 @ 8:40
Fri-off
Sat-6 @ 8:29
Sun-10.2 @ 8:14
Week-32.2
mul21- Explaining To Spouse
- Posts : 1481
Points : 6962
Join date : 2011-06-15
Age : 47
Location : St. Louis
Re: Your Week in Training Jan 23 - 29
Week 5 of 16 for Boston
Mon - 9.6 miles with 40 minutes at steady state
Tue - 6.3 miles
Wed - 6.5 miles with hill (incline) repeats, not the best workout
Thu - 12 miles
Fri - 5 miles
Sat - 18 miles
Sun - 5 miles
Week - 63.2 miles
YTD - 222 miles
Mon - 9.6 miles with 40 minutes at steady state
Tue - 6.3 miles
Wed - 6.5 miles with hill (incline) repeats, not the best workout
Thu - 12 miles
Fri - 5 miles
Sat - 18 miles
Sun - 5 miles
Week - 63.2 miles
YTD - 222 miles
JohnP- Explaining To Spouse
- Posts : 1226
Points : 6596
Join date : 2011-06-15
Re: Your Week in Training Jan 23 - 29
Very nice week. Feeling stronger week-to-week this cycle.
Mon: 6 easy
Tue: 9 w/ 8 * 1 min hard
Wed: 11, last 5 moderate
Thur: 8 easy
Fri: 8 w/ 4 tempo
Sat: 6 easy + strides
Sun: 16 w/ miles 12-15 @ MP
Mon: 6 easy
Tue: 9 w/ 8 * 1 min hard
Wed: 11, last 5 moderate
Thur: 8 easy
Fri: 8 w/ 4 tempo
Sat: 6 easy + strides
Sun: 16 w/ miles 12-15 @ MP
Last edited by Ben Z on Mon Jan 30, 2012 12:57 pm; edited 1 time in total
Ben Z- Regular
- Posts : 698
Points : 5753
Join date : 2011-06-15
Location : Bay Area
Re: Your Week in Training Jan 23 - 29
Week 10 of p90x, 11 weeks to Boston and 2 weeks out from Lovin the Hills 15 miler.
Mon: Chest Shoulders and Triceps + ab ripper + 5 miles
Tue: Plyometrics + 10 w/ 3 mile tempo
Wed: Back and Biceps + ab ripper + 5 miles
Thu: Yoga x
Fri: ab ripper + 6 w/ 5 x 800
Sat: 13 miles
Sun: 18 miles
WTD: 57
Mon: Chest Shoulders and Triceps + ab ripper + 5 miles
Tue: Plyometrics + 10 w/ 3 mile tempo
Wed: Back and Biceps + ab ripper + 5 miles
Thu: Yoga x
Fri: ab ripper + 6 w/ 5 x 800
Sat: 13 miles
Sun: 18 miles
WTD: 57
T Miller- Regular
- Posts : 782
Points : 5866
Join date : 2011-06-15
Age : 59
Location : Bloomington
Re: Your Week in Training Jan 23 - 29
Mon - 12 with final 2 miles at HMP
Tue - 13 easy
Wed - 12 easy
Thur - 13.1 as practice for pacing at half marathon on Saturday. 1:29:48
Fri - 14 easy
Sat - 13.1 while pacing 1:30 at Winter Carnival Half (1:29:46 finish time), then 6.5 as cooldown and 2.5 with the dog later that afternoon.
Sun - 15 easy
Total Miles = 101.2
YTD: 422.4
Tue - 13 easy
Wed - 12 easy
Thur - 13.1 as practice for pacing at half marathon on Saturday. 1:29:48
Fri - 14 easy
Sat - 13.1 while pacing 1:30 at Winter Carnival Half (1:29:46 finish time), then 6.5 as cooldown and 2.5 with the dog later that afternoon.
Sun - 15 easy
Total Miles = 101.2
YTD: 422.4
Don S- Newbie
- Posts : 65
Points : 4779
Join date : 2011-06-21
Age : 50
Location : Minneapolis, MN
Re: Your Week in Training Jan 23 - 29
Mark B wrote:First week back after an extended layoff due to a foot/ankle injury. I'm taking it slow and easy.
Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR
My foot/ankle tolerated this level fairly well, so I'll repeat it this week.
It's not much, but at least I'm moving again. I'll take it.
Congrats on getting back at it Mark!
Ben Z- Regular
- Posts : 698
Points : 5753
Join date : 2011-06-15
Location : Bay Area
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