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Your Week in Training Feb 6 - 12

+8
Jerry
T Miller
fostever
mountandog
Michele "1L" Keane
Mike MacLellan
Mark B
KBFitz
12 posters

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Your Week in Training Feb 6 - 12 Empty Your Week in Training Feb 6 - 12

Post  KBFitz Sun Feb 12, 2012 10:44 am

Daymilestype
Mon 05 recov50°F
Tue 08 speed43°F 2.5 w/up, 4 x 500m on 10% grade hill, 2.5 c/dn.
Wed 13 trail40°F
Thu 08 tempo45°F
Fri --
Sat 06 easy37°F Fell hard on left ribs last Sunday. Deep breathing still hurts.
Sun 06 race25°F 5K up, 5K race 20:50 into bitter cold 13mph winds with 25mph gusts.
Week 46
YTD 294
KBFitz
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Mark B Sun Feb 12, 2012 11:39 am

Banged up ribs, bitter cold... Do you know how to have fun or what, Kevin? Suspect

My week was much less eventful, as I slowly rehab my foot and start rebuilding my aerobic base.

Mon: 30 minutes low HR
Wed: 30 minutes low HR
Fri: 30 minutes low HR

Not very exciting, but I am seeing signs of improvement. Approval
Mark B
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Mike MacLellan Sun Feb 12, 2012 12:37 pm

I remember a few months ago, I posted in one of these threads about how much I wanted to be able to put down a "respectable" week again. I present to you, the jury, my first 6-day running week since mid-September.

Week 4 of 13 for Boston - Base IV
M - 1hr easy (8:04 pace)
T - 3hr10min hike with 1hr easy-moderate run (adjusted 8:27 pace) in the middle
W - 40min recovery (8:27 pace)
Th - 1hr fartlek (7:58 pace, 7 fartlek intervals)
F - 1hr40min easy (8:09 pace)
S - 40min easy (adjusted 8:11 pace) and 3hr50min hike
S - off

Running Time - 6hr
Total Time - 12hr

Cutback week and vacation in DC next week.
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Michele "1L" Keane Sun Feb 12, 2012 2:10 pm

Weekly mileage up date:

Monday - 5 miles Aborted due to my right leg not being quite right after the first 2 mile repeat.
Tuesday - 6.67 miles Done on the flat gravel path (68F!) after an ART session. Leg loosened up nicely in the heat.
Wednesday - 7.1 easy miles
Thursday - 7 easy miles after ART session.
Friday - 12 miles. Leg was very tired around 9-10 miles, and I ran out of gas shortly after.
Saturday - 6 hilly, easy miles in the cold (29F)
Sunday - 5 miles on the Mill working on form

Total for the week: 48.8 miles YTD: 250

Last Year on February 12th: 214 miles
Michele
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  mountandog Sun Feb 12, 2012 3:34 pm

Week 15 of Boston training:

Recovery Week

Mon - off
Tue - 6 recovery
Wed - 9 w/6x600
Thu - 6 recovery
Fri - 11 in the snow
Sat - 9 w/10x100
Sun - 14 @ 7:34 -- good time in the slippery conditions

Total 55

YTD 406
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  fostever Sun Feb 12, 2012 7:47 pm

M-5mi treadmill recovery run w/45min strength/flex
Tu- off
W-3Xmi @6:35 pace treadmill 5mi total w/ recovery
Th-8.01mi pace run outside@ 6:58 pace (surprised myself)
Fr-6mi easy treadmill w/45min strength/flex
Sa-5.07mi easy outside (COLD4F windchill) w/dog
Su 14.92mi @ 7:46 pace

44mi week 213 YTD
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  T Miller Mon Feb 13, 2012 8:00 am

Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Jerry Mon Feb 13, 2012 8:12 am

T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44

Congratulations on the master win, Tim!
Jerry
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Diego Mon Feb 13, 2012 8:17 am

Week One Training for sub-3 at Philly and sub 3:15 @ Sugarloaf

Blog coming soon.

Monday 75 minutes @ 138HR (9.5 miles including cool down)

Thursday 90 minutes with 60 minutes at 143HR; 30 minutes @155HR(11.2 miles)

Saturday 60 minutes at MP HR (8 miles @ 7:30 pace)

Sunday 14 miles in 2 hours at 144 HR(I was in an Ifit program running through the streets of Paris, but climbing 3-5% hills continuously and had to turn it off 30 minutes in, to keep my heart rate low enough).

1st week of Hadd training done: 44 miles on 4 runs.

I hope to move up to 5 days running this week.

I can't wait to start running outside in the mornings now that the icy streets are improving. Tough winter!! We either need colder weather or morning temps that don't refreeze the snow melt!
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Diego Mon Feb 13, 2012 8:20 am

Jerry wrote:
T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44

Congratulations on the master win, Tim!



+1!Smile
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Michele "1L" Keane Mon Feb 13, 2012 8:45 am

Diego wrote:
Jerry wrote:
T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44

Congratulations on the master win, Tim!



+1!Smile

Ditto, and congrats to Wendy also who was 2nd woman overall.
Michele
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  wrichman Mon Feb 13, 2012 10:14 am

Congrats on the win, Tim! Great running every one - sometimes it's hard to get out there when it's so cold and windy outside.

Monday - 60 min. easy on elliptical, 20 min. kettle bells and core
Tuesday - a.m. easy 12, p.m. Iron Strength workout minus the leg stuff (still feeling my 21/20 double from previous Sat and Sun)
Wed - 15 miles (5 mile warm up to gym, 6 mile tempo @ avg. 7:10 on tmill (icy out), 4 mile cool down home)
Thurs - a.m. 8 recovery miles, p.m. full Iron Strength
Fri - 6 miles easy, 20 min. elliptical easy
Sat - 30 miles on the treadmill in approx. 4hr 20 min. (-5 windchill....I just couldn't handle that for 4 1/2 hrs.)
Sun - 75 min elliptical, core work.

total miles for week = 71, 155 min. elliptical
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  T Miller Mon Feb 13, 2012 10:32 am

Michele "1L" Keane wrote:
Diego wrote:
Jerry wrote:
T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44

Congratulations on the master win, Tim!



+1!Smile

Ditto, and congrats to Wendy also who was 2nd woman overall.

+1

YES, Wendy did fantastic on this brutally hilly course.
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Mark B Mon Feb 13, 2012 10:42 am

Diego wrote:
Jerry wrote:
T Miller wrote:Placed 6th overall and 1st masters runner in Lovin' the Hills 15 mile trail race 2:08:08.

Mon: Chest, Shoulders and Triceps + Ab Ripper + 5 miles
Tue: 8 miles w/ 3 @ HMP
Wed: Ab ripper + X2 ab ripper + 5 miles
Thu: 7 miles w/ 3 x 1
Fri: 4 miles
Sat: 15 mile trail race
Sun: Off

WTD 44

Congratulations on the master win, Tim!



+1!Smile

+2! cheers cheers

And congrats to Wendy, too. Not only was she 2nd among women, she was 15th overall. Impressive.
Mark B
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  healdgator Mon Feb 13, 2012 1:13 pm

I ran a total of 9 miles this week. Back on track! Woohoo!
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Your Week in Training Feb 6 - 12 Empty Re: Your Week in Training Feb 6 - 12

Post  Ben Z Mon Feb 13, 2012 1:24 pm

Mon: 8 easy (completely wiped out on a patch of ice and banged my knee, thankfully I was OK and just bruised)

Tue: 9 w/ 10 * 400m @ 5:46 pace, 90 sec recovery @ 8:00 pace

Wed: 12 (6 easy, 6 moderate)

Thur: 8 very easy

Fri: 10 w/ 20:30 min tempo @ 6:19 pace

Sat: 60 min easy, hilly trail run (7.1ish miles)

Sun: off (31 days of running comes to an end; the GF and an early Vday wins this one!)

Big week forthcoming.
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