Your Week in Training Feb 25 - Mar 3

Recovery Week with Long run

Mon - Day off, return from New Orleans
Tues - Easy 3.6 mile recovery run
Wed - Easy 5.5 miles with striders; Core class
Thurs - 7.3 mile Progression Run
Fri - Easy 3.4 mile recovery run; Core class
Sat - 21 miles in and on the snow (2") and 24F
Sun - Easy 5.1 mile recovery run in and on the snow (again!)

WTD: 46 miles

YTD: 323 miles

Second of Two Taper weeks to Albany 1/2 Marathon

Mon: 6M @7:43/mile
Tue: 7M @7:07/mile [With Light Speedwork: 3x(0.25@5K+0.25@3K+0.25@5K)]
Wed: 8.5M @7:35/mile
Thu: Rest
Fri: 4M @7:22/mile [With 3x400@3K]
Sat: 21M - Albany 1/2 Marathon 1:19:05 [6:02/mile] (1st AG / 4th OA) Lost 20 seconds to run way back for a lost glove. Ran Friends in on the Marathon (a few times...).
Sun: 13M @8:01/mile - 10 Miles easy with friends, most who ran Albany yesterday

Week: 60 Miles
YTD: 482 Miles

Nice run, Steven. Hope to see you at the Publix Race! You can run me in

Coming out of a step back week and ramping it up again as I move from my base to my build phase.

Mon: 10.3 miles step back long run
Tue: 3.9 miles walking
Wed: 3.1 miles barefoot; 3 miles walking
Thu: 8.3 miles (90 minutes) low HR
Fri: 30 min power hike @ 12% grade (about 1.7 miles)
Sat: Rest
Sun: 7.1 miles low HR

Week: 37.3 miles*

*-My training week runs Tuesday-Monday, so this catches the step back long run from last week. I plan to do 20 on Monday, which will put the 7-day distance total at about 47.

A decent training week for me though I'm basically following no real program, trying to tailor something loosely off the Hansen book I got for Christmas. Besides the below, lots of weight lifting and core work, and I had my first ever session with a personal trainer this week. We're concentrating on strength and power, which I have little of.

Mon - 8 miles with 3 x 1 mile speed intervals
Tue - rest
Wed - 8.5 miles with 8 at MP
Thu - Spin class
Fri - 10 miles easy
Sat - 11 miles long (stepback week)
Sun - 8 miles with 5.5 on a good decline

Week - 45.5 miles
YTD - 199 miles

Pretty good week after two not so great ones. Cracked 40 miles for the first time in months.

Mon-off
Tues-7 w/6 x 800
Wed-off
Thur-9 easy
Fri-5 easy
Sat-9 w/5 tempo
Sun-10.2

Week-40.2

M-5 mi treadmill & 90 min strength
Tu-6X800 treadmill (between 3:00-3:09) 7mi
W-30min stationary bike @ 60min strength
Th-8mi@ 8:00 pace
Fr- off
Sa-8mi MP outside 7:09 ave. Hamstring crying foul on the last couple.
Su-16mi outside @ recovery pace on snow and muddy trail
44mi wk 283YTD

16
0
9+5
Cross training
Stretch&strength+10 miles
10
Soccer

Weekly: 50 miles+80 minutes XC+soccer

Getting back into it...

M - BIRTHDAY! 10.3mi w/ a 10-8-6-4-2 ladder from GA to 5k pace to start the day
T - 2.4mi to gym, weights, 2.4mi from gym
W - nada - busy busy
Th - 1hr5min bike at a pretty decent clip, weights
F - 7.6mi run w/ 4x 50m sprints (down to a 3:45 pace, according to Garmin)
S - nada - busy busy
S - 3hr20min ride (2hr with a big group) tearing through some hills in Folsom; lots of KOMs for me; hard bonk on the solo ride home

Still trying to figure out this whole scheduling thing. My M/W are now jam-packed and I have only a short lunch break if I want to squeeze anything in.

60k next weekend.

Mon: 10
Tue: 8
Wed: 7 + 5
Thu: 5
Fri: 20
Sat: 20
Sun: 5

WTD: 80
YTD: 474.25

Mon: 6.35 Easy
Tue: 6.01 - 8 x 400 m Reps
Wed: 7.20 General Aerobic
Thu: 5.52 Easy plus 8 Strides
Fri: 10.23 Brisk
Sat: 5.19 mixed Repetitions

Total: 40.40