Your Week in Training Mar 11 - 17

Mon:0
Tue:1+2
Wed:2
Thu:2+2
Fri:2
Sat:3
Sun:4

Weekly:18

The recovery is way better than I anticipated and I may head to Houston as planned for Texas Independent Relay next weekend.

KBFitz wrote:

Day	miles	type
Mon	11	easy	59°F
Tue	--			Rained out.
Wed	--			Worked all day - no time to run.
Thu	--			Travel.
Fri	05	aerob	49°F
Sat	22	race	46°F	3 to National Half Marathon† -- 1:34:05 (7:11/mile) -- 6 from.
Sun	15	long	39°F
Week	53			† A.K.A. 'RnR USA'. I am indebted to my good friend Chris who made it
YTD	613			possible for me to impersonate a legitimate runner today.

Work all day-no time to run?

There are 24 hours a day, Kevin.

The last run of two hard weeks, followed by the first 6 days of a step-back…

Mon: 20.2 miles on the Wildwood Trail. Mud!
Tue: 3.9 mile "active recovery" walk
Wed: 3.1 mile barefoot run
Thu: 4.3 mile low HR run
Fri: 4.3 mile low HR hill run (not counting a fast sub-6 downhill frolic)
Sat: Rest
Sun: 6-mile low HR/MAF test

Week: 41.8

(My run tomorrow will be about 10, so it'll put my actual Tu-M stepback week total at about 32 miles.)

Started strong... X'ed two workouts this weekend, though.

M - weights
T - 5.2mi easy run; 2hr10min fast and furious ride
W - off
Th - 3hr15min steady ride to Sac and back
F - weights; 7.6mi easy run on rollers
S - planned 10mi after class... but 9hrs wore me out
S - planned 3+hr group ride this morning... but only 6hr of sleep; instead, weights and about to head out on a run (7-13mi planned)

Mon: Rest
Tue: 7.5 Miles Progressive 7:30-->5:40/Mile (Average: 6:47/mile)
Wed:Rest
Thu:8.5 Miles with 2x2M Pace feeler miles (Failed, ran all 4 ~15 secs per mile too fast)
Fri: Rest
Sat: 4 Miles Very Easy with my wife
Sun: 26.2M 2:57:51 - Georgia Marathon, 14th OA, 6:49 per mile, 45 Second Negative Split on the harder part of the course

Nursing a Tight Hamstring and a high ankle strain I picked up at the Albany 1/2, I took it easy this week.
I felt good on Friday, so I changed my Half entry to a Full for Sunday's Georgia Marathon with the simple goal of running at less than 100% on the hilly course (1534 ft of Climb) and obtain a BQ for 2014.
My Legs felt good during the race, on what was effectively a marathon on a whim (decided 4~5 days out). I ran a 1:19:05 Half two-weeks ago, and a very tired 36:2X 10K last weekend, so I thought I could run a fast marathon, but not on this course. I thought I could get a BQ (3:10) for 2014 without causing any additional damage so thats is what I went looking for.

Gobbles is crazy. The GA marathon course has relentless hills.

Mon - 7 mile Progression Run
Tues - 5 miles with strides
Wed - Day off travel home from Pittsburgh in the snow
Thurs - 5 miles with 10 x 1 min on/1 min off
Fri - 4.5 easy miles in Atlanta with friends
Sat - 2 miles
Sun - GA Half Marathon 1:49:42

Basically the same time on the relentlessly hilly half course vs. the NOLA course from 3 wks ago. Left hip flexor tight at 6 miles but loosened up by the last climb. Pleased with splits as it seemed a bit easier but I'm still a long way off. I just need to be smart on 4/15 and not go out faster than 9 min miles

M-5mi treadmill @8:00 pace w/ 45 min strength
Tu-7X800 @3:00 w/ last one @2:54 (7mi)
W-8mi @8:00 outside chilly/windy
Th-5mi treadmill @8:00 pace w/ 30min strength
Fr-off
Sa- 2mi warm up Get Lucky half- 13.1(1:29:06)- (15mi)
Su- 4mi- recovery jog
44mi wk 369 YTD

"Crazy". Oh come on Michele.

Michele "1L" Keane wrote:Gobbles is crazy. The GA marathon course has relentless hills.

Mon - 7 mile Progression Run
Tues - 5 miles with strides
Wed - Day off travel home from Pittsburgh in the snow
Thurs - 5 miles with 10 x 1 min on/1 min off
Fri - 4.5 easy miles in Atlanta with friends
Sat - 2 miles
Sun - GA Half Marathon 1:49:42

Basically the same time on the relentlessly hilly half course vs. the NOLA course from 3 was ago. Left hip flexor tight at 6 miles but loosened up by the last climb. Pleased with splits as it seemed a bit easier but I'm still a long way off. I just need to be smart on 4/15 and not go out faster than 9 min miles

1. Gobbles is crazy. Great race and I can't imagine pulling that off.

2. Congrats on the race Michele - most importantly no injuries and nice time!

3. Nice job Kevin as well!

John Kilpatrick wrote:

Michele "1L" Keane wrote:Gobbles is crazy. The GA marathon course has relentless hills.

Mon - 7 mile Progression Run
Tues - 5 miles with strides
Wed - Day off travel home from Pittsburgh in the snow
Thurs - 5 miles with 10 x 1 min on/1 min off
Fri - 4.5 easy miles in Atlanta with friends
Sat - 2 miles
Sun - GA Half Marathon 1:49:42

Basically the same time on the relentlessly hilly half course vs. the NOLA course from 3 was ago. Left hip flexor tight at 6 miles but loosened up by the last climb. Pleased with splits as it seemed a bit easier but I'm still a long way off. I just need to be smart on 4/15 and not go out faster than 9 min miles

1. Gobbles is crazy. Great race and I can't imagine pulling that off.

2. Congrats on the race Michele - most importantly no injuries and nice time!

3. Nice job Kevin as well!

Gobbles is crazy. Crazy fast, that is. Congrats! (And Kevin and Michele ain't no slouches, either. Way to go!)

Endurance is coming back.

Monday: off
Tue: 10.5 easy/moderate
Wed: 6 easy
Thur: 10 w/ 8 * 800m hills
Fri: 6 easy + 6 hill sprints
Sat: 20 @ 7:27 pace
Sun: 5 very slow with my fiancée

Nice to see someone getting to use my race bibs! Good job, Kevin! Another zero/nada/zilch week for me of running. Other than one 9 mile run stupidly done just 2.5 weeks after surgery that left me completely hobbled, no running for me in the past 2 months. Lots of elliptical, though. Plan is still to run/jog/walk/crawl Boston without actually doing any running beforehand....that should be interesting.

Chris M wrote:Nice to see someone getting to use my race bibs! Good job, Kevin! Another zero/nada/zilch week for me of running. Other than one 9 mile run stupidly done just 2.5 weeks after surgery that left me completely hobbled, no running for me in the past 2 months. Lots of elliptical, though. Plan is still to run/jog/walk/crawl Boston without actually doing any running beforehand....that should be interesting.

Wow, that doesn't sound very fun!!!

Still planning to run Boston, I assume it can't be as bad as last year (both the weather and me)

Mon - 9 miles with 4x1.5 mile intervals
Tue - rest
Wed - 10.5 miles with 10 at MP
Thu - Spin class
Fri - 8.2 miles
Sat - travel
Sun - 5.7 miles in Singapore. Had to stop every half mile for water but loved the 90 degrees.

Week - 33 miles (no long run this week)
YTD - 284

Mon: 7; hills.
Tue: 7; more hills.
Wed: nil; travelling, and a few knee niggles (from all the hills, I think).
Thu: 8 Easy; nice and flat, mostly very expensively watered grass.
Fri: 8 Easy; mostly flat.
Sat: nil; knee pain gone.
Sun: 12 Easy.

Total: 42
Very lucky. On Wednesday I thought I'd need another long break from running.