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Your Week in Training Dec 10 - 16

+9
wrichman
fostever
Jerry
John Kilpatrick
Julie
Mike MacLellan
Mark B
Michele "1L" Keane
KBFitz
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Your Week in Training Dec 10 - 16 Empty Your Week in Training Dec 10 - 16

Post  KBFitz Sun Dec 16, 2012 6:48 am

Daymilestype4th week with full NSAID blanket since the beast.
Mon 05 easy58°F
Tue 05 easy50°F
Wed 08 easy46°F
Thu 05 easy47°F
Fri --
Sat 08 easy52°F
Sun 10 easy47°F
Week 41 1st week of running (albeit, easy) since the beast.
YTD 2,300
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Post  Michele "1L" Keane Sun Dec 16, 2012 9:46 am

Good to see you back at it, Kevin. I, too, am back at it although taking it a bit easier as I do still have some discomfort.

Mon - Walk/Run 3 miles
Tues - Walk/Run 3.5 miles
Wed - Off
Thurs - Walk/run 4 miles
Fri - Run 3.5 miles
Sat - Run 5 miles
Sun - Off

WTD - 19 miles

Just taking it slow as I build back up. Things are beginning to feel almost normal.
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Post  Mark B Sun Dec 16, 2012 10:51 am

Glad to see people on the mend!

Mon: 120 minutes low HR (11 miles)
Tue: 2.2 miles walking
Wed: 60 minutes low HR (5.2 miles)
Thu: 90 minutes low HR (8.2 miles)
Fri: 3.1 miles barefoot
Sat: Rest
Sun: 6.4 miles low HR with 5-mile MAF test

Week: 36.1 miles
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Post  Mike MacLellan Sun Dec 16, 2012 1:34 pm

Mon-Wed: stomach bug
Thurs: weights
Fri: 1hr spin on the bike
Sat: weights
Sun: 1.5hr bike w/ 30min TT to test LTHR

Oh, was I supposed to run?
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Post  Julie Sun Dec 16, 2012 1:45 pm

I ran this week!

Mon and Tue 0
Wed 5 mi walk with little running
Thur 2 mile slow run
Fri 4 mi slow run
Sat rest
Sun 4 mile run

just taking Tylenol at night now.
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Post  John Kilpatrick Sun Dec 16, 2012 7:51 pm

First anything to write about in a LONG time - First week back to running since July and it feels so good. HR is wayyy to high, but if I hold out I'm sure it will some back down with time. Not up for any speed work yet and possibly for a long time...

M: 6.3@ 8:19 (outside)
T: off
W: 8@7:30 (treadmill)
R: 6@8:30 (treadmill), 4@8:30 (treadmill)
F: 10.6@7:47 (outside)
Sa: 6@8:30 (treadmill)
Su: 9.5@8:30 (treadmill)

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Post  Jerry Mon Dec 17, 2012 7:08 am

Mon: Rest(note it is not lazy).
Tue: 10
Wed: 8
Thu: 13
Fri: 15
Sat: DD's order not to run cause it was her birthday
Sun: 18

Weekly: 64
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Post  fostever Mon Dec 17, 2012 7:26 am

M-3mi (e) w/1hr strength
Tu-6.07mi easy
W-8mi@ 8:13 pace
Th-4mi treadmill easy 1mi w/dogs
Fr-off
Sa-14mi treadmill @8:00 pace
Su-off

36mi wk 1852 YTD
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Post  wrichman Mon Dec 17, 2012 10:23 am

Glad to see your running again, Kevin, Michelle, Jon...Mike hope your feeling much better now.

6 weeks till 100 M

M: 11 am w/ 400, 800 , 1200, 1600 reverse ladder 5k-10k pace, 4 easy pm
T: 12 GA I think, hips/core, weights pm
W: 13 w/ 6 progression tempo to 10k pace am, 5 easy pm
Th: 7 easy, 30 min. elliptical, plyos, core, weights
F: 15 GA on trail
Sat: 21 on treadmill
Sun: 8 easy, 30 min. elliptical

96 miles/60 min. elliptical week

This was suppose to be a recovery week. Oops. I guess in long runs it was. At least I finally finished all 679 pages of flashcards and 2,000+ test module questions. Now I have to study them all. Ugh. Neutral

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Post  Dave-O Mon Dec 17, 2012 1:21 pm

Week 6 of Houston Training:

Mon: 6 easy + 10 easy
Tues: 6 easy + 12 with Prefontaine Tempo workout
Wed: 6 easy + 8 easy
Thurs: 6 easy + 12 with 6 mile tempo
Fri: 4 easy + 6 easy
Sat: 16 with 4-3-2-1 cutdown + 4 easy
Sun: 6 easy + 16

Week: 118
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Post  mountandog Mon Dec 17, 2012 6:35 pm

Dave-O wrote:Week 6 of Houston Training:

Mon: 6 easy + 10 easy
Tues: 6 easy + 12 with Prefontaine Tempo workout
Wed: 6 easy + 8 easy
Thurs: 6 easy + 12 with 6 mile tempo
Fri: 4 easy + 6 easy
Sat: 16 with 4-3-2-1 cutdown + 4 easy
Sun: 6 easy + 16

Week: 118

wow - that's some serious mileage!!
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Post  JohnP Tue Dec 18, 2012 6:13 am

5 miles for the week, mainly to do a HR test. Still have knee problems, the PT said to not run for the rest of the year.
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Post  Julie Tue Dec 18, 2012 6:57 am

I hope you heal quickly, John.
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Post  Mark B Tue Dec 18, 2012 7:50 am

Sorry about the knee, John. How'd the HR test go?
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Post  Michele "1L" Keane Tue Dec 18, 2012 8:03 am

Rest is best, John.
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Post  JohnP Tue Dec 18, 2012 9:13 am

Thanks Julie, Mark and Michele. HR test was inconclusive. I have been doing the daily check of wake-up HR, 20, 90 and 120 seconds and that seems to be doing better. But the 5 mile test still showed way too high a heart rate. I'll have to go back to the doc soon for a follow-up, we'll see what he says. This is very frustrating and looks like it will cause me to miss Boston. I'm sort of amazed at how much free time I have though!
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Post  Michele "1L" Keane Tue Dec 18, 2012 9:23 am

Don't count Boston out just yet as you may wish to come and run for fun. You have plenty of time for that.
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Post  Jerry Tue Dec 18, 2012 11:24 am

What is HR test? Heart Rate? How does it work if it is not privacy?

Boston 2013 is overrated. 2014, Jerry might be there. lol!
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Post  JohnP Tue Dec 18, 2012 5:50 pm

Jerry wrote:What is HR test? Heart Rate? How does it work if it is not privacy?

Boston 2013 is overrated. 2014, Jerry might be there. lol!

Jerry, I am not nearly as scientific as Mark B is with HR monitoring. I am just doing two things:

1) Rusko heart test - http://www.ilog.ca/help/Rusko_Heart_Rate_Test.htm

This is supposed to be a good check on if you are overtraining, or need to rest somewhat. You take your pulse when waking up (after lying there 10 minutes), and then stand up after 20 seconds and check again, then check at +90 seconds and +120 seconds. You can see the graph in the link as to what the lines might represent.

2) For a number of years, I have done easy 5-6 mile runs where my HR was about 120-125 max (I did not track these religiously but have some records). After the CHicago marathon, I noticed my HR for these runs was 140-148 - very high for an easy run. So once a week , I'm trying to do a simple repeatable test (treadmill, same speed, same incline, same time, etc.) to compare the HR. THis helps me to know if my HR is stabilizing. Of course, without being able to train now, my HR will rise gradually as its training leaves it.
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Post  Jerry Tue Dec 18, 2012 6:20 pm

JohnP wrote:
Jerry wrote:What is HR test? Heart Rate? How does it work if it is not privacy?

Boston 2013 is overrated. 2014, Jerry might be there. lol!

Jerry, I am not nearly as scientific as Mark B is with HR monitoring. I am just doing two things:

1) Rusko heart test - http://www.ilog.ca/help/Rusko_Heart_Rate_Test.htm

This is supposed to be a good check on if you are overtraining, or need to rest somewhat. You take your pulse when waking up (after lying there 10 minutes), and then stand up after 20 seconds and check again, then check at +90 seconds and +120 seconds. You can see the graph in the link as to what the lines might represent.

2) For a number of years, I have done easy 5-6 mile runs where my HR was about 120-125 max (I did not track these religiously but have some records). After the CHicago marathon, I noticed my HR for these runs was 140-148 - very high for an easy run. So once a week , I'm trying to do a simple repeatable test (treadmill, same speed, same incline, same time, etc.) to compare the HR. THis helps me to know if my HR is stabilizing. Of course, without being able to train now, my HR will rise gradually as its training leaves it.

Geez, I thought you had some heart problem that proves marathoning kills us.

Come on, just be lazy and drink up, 6 months, you will bounce back.

And, can I borrow your Boston bib then? lol!
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Post  Mark B Tue Dec 18, 2012 7:59 pm

JohnP wrote:
Jerry wrote:What is HR test? Heart Rate? How does it work if it is not privacy?

Boston 2013 is overrated. 2014, Jerry might be there. lol!

Jerry, I am not nearly as scientific as Mark B is with HR monitoring. I am just doing two things:

1) Rusko heart test - http://www.ilog.ca/help/Rusko_Heart_Rate_Test.htm

This is supposed to be a good check on if you are overtraining, or need to rest somewhat. You take your pulse when waking up (after lying there 10 minutes), and then stand up after 20 seconds and check again, then check at +90 seconds and +120 seconds. You can see the graph in the link as to what the lines might represent.

2) For a number of years, I have done easy 5-6 mile runs where my HR was about 120-125 max (I did not track these religiously but have some records). After the CHicago marathon, I noticed my HR for these runs was 140-148 - very high for an easy run. So once a week , I'm trying to do a simple repeatable test (treadmill, same speed, same incline, same time, etc.) to compare the HR. THis helps me to know if my HR is stabilizing. Of course, without being able to train now, my HR will rise gradually as its training leaves it.

Interesting test, John. Absent a record of MAF tests (their real value is tracking the change over time, up or down), I could see how this sort of system could help.

I wouldn't worry about losing fitness right now. It seems that you're overtrained, and while scaling way back will be a bitter pill to swallow, it's what you need to reset your system and rebuild.

I think the Maffetone book talks about a blood test for something (cortisol?) that can be a marker for overtraining, though it's not always conclusive. You might want to look that section up and ask your doctor about it when you see him next time.

Oh, I hesitate to ask this, but when was the last time you had a stress EKG? I don't know if heart disease runs in your family, but with a marked drop in performance... it's a possibility that one shouldn't ignore. I've seen some very healthy, fit people end up with coronary artery disease.
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Post  JohnP Wed Dec 19, 2012 9:18 am

[quote="Jerry
Come on, just be lazy and drink up, 6 months, you will bounce back.
And, can I borrow your Boston bib then? lol! [/quote]

I may take up both offers Smile
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Post  JohnP Wed Dec 19, 2012 9:22 am

Mark B wrote:

Interesting test, John. Absent a record of MAF tests (their real value is tracking the change over time, up or down), I could see how this sort of system could help.

I wouldn't worry about losing fitness right now. It seems that you're overtrained, and while scaling way back will be a bitter pill to swallow, it's what you need to reset your system and rebuild.

I think the Maffetone book talks about a blood test for something (cortisol?) that can be a marker for overtraining, though it's not always conclusive. You might want to look that section up and ask your doctor about it when you see him next time.

Oh, I hesitate to ask this, but when was the last time you had a stress EKG? I don't know if heart disease runs in your family, but with a marked drop in performance... it's a possibility that one shouldn't ignore. I've seen some very healthy, fit people end up with coronary artery disease.

Mark, as you mention, since I don't have a record of MAF tests, I figured the best option I have is a near regular weekly run of 5-7 miles in a recovery/easy day. So I'm using that for now. Funny you mention the blood tests. I found a place online where I can order my own blood tests, so I ordered the comprehensive iron test, to see where I am at. I will see if they have the cortisol test. THis way, I don't need doc appts.

And, I have definitely thought of a heart issue. I'm giving this a little more time and analysis before I go see a heart doctor. I have no family history of this .
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Post  Tim C Fri Dec 21, 2012 2:04 pm

Week 5, getting ready for LA in March

MonRest
Tues4
Wed5
Thurs4
FriRest
Sat7
Sun12
Total32
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