Your Week in Training Apr 22 - 28

Day	miles	type
Mon	--
Tue	04	easy	53°F
Wed	06	easy	64°F
Thu	03	easy	60°F
Fri	--
Sat	05	easy	60°F
Sun	08	easy	56°F
Week	26
YTD	916

I felt really great after the London Marathon. Wasn't hobbled. No limping. Quaffed a few celebratory pints that evening. Woke Monday morning with no aches whatsoever. To feel so good after one's fastest marathon goes against the laws of nature. Not only did I nail the marathon distance [okay, it wasn't fast, but it was fast for me], but I didn't get bent out of shape in doing so. I chalk it up to three things: 1) ample hydration and nutrition throughout [replacement fluid always at the ready, 1 gel before and 4 during]; 2) proper execution, never pushing the pace, workmanlike focus at all times and 3) naproxen before the start and at the half. Because I felt so good (and still do) I ran this week after the marathon, albeit easy. Recovery has never tastes so sweet. Cheers!

Nice work, Kevin. I think the take home message is that you didn't race beyond your ability. I, too, feel great after Boston and I'm taking it a bit easier, but I did culminate the week with a strong 10 mile race. Not my fastest effort, but an excellent effort and my fastest race since last April.

Mon - Day off from Running; Core class and weights
Tues - Easy 6 miles; 30 min session with new trainer
Wed - Core class and weights; Massage
Thurs - Easy 5 miles; 30 min session with new trainer
Fri - Easy 4 miles; core class
Sat- 10 miles race in 1:19:12 with a negative split. Felt great throughout. 2.5 mile warm up; 1 mile warm down - 13.5 total
Sun - 4.5 recovery miles

WTD: 33 miles; YTD: 617

I am about 100 miles behind last year which to me is an accomplishment given the end of last year. Yesterday's race had me feeling like my old self - not quite as fast yet - but the race was not a struggle at all. Still working on endurance and still thinking about Cleveland.

Mon: 4.5 Easy
Tue: nil
Wed: 2 quite fast
Thu: nil
Fri: 7
Sat: 7
Sun: 7

Total: 27.5

Orthopaedic surgeon tomorrow to be told off for running 27.5 miles too far. When will these doctors ever learn?

M - weights, I think
T - weights, 46mi bike w/ 2400' climbing
W - off
Th -20.5mi bike w/ 8min of pain
F - 16.6mi easy bike
S - 86.6mi bike... blew apart the pack on the last 10mi or so, attacked off the front and "won"
S - 62.1mi bike w/ ~3000' climbing

Yep, still giving the shins a rest from running. Next run will be in DC around mid-May.

Week - 231.5mi, 12hr45min, all on the bike

First again great job last week Kevin. I bet it feels great to run a PR and not feel completely wasted afterwards! That is huge and shows not only were you ready but you executed your plan perfect. That is what it is all about pretty simple right?

As for my training I have made a change to were my weeks begin on Sunday and end on Saturday ( this works better for me since my work week starts on Sunday and ends on Thursday).

I finally put together a decent week with it being the first time since I don't know when I ran everyday this past training week. I take this to be a sign that things are ready to start rolling in the right direction. It was also week 1 of 31 weeks of training for JFK 50 2013!

Week 1 JFK 50 2013 (Base Training Phase wk 1 of 9)

Sunday: 8 & 8 easy total 16 miles
Monday: 10.25 easy
Tuesday: 8 & 8 easy total 16 miles
Wednesday: 10 easy pushing Kristina in the Bob
Thursday: 5.33 on new treadmill awesome!
Friday: 10 easy last 2 miles picked up the pace to 6:50
Saturday: 10 easy last 2 miles picked up the pace to 6:47 & 3.5 miles w/ Lisa pushing Kristina in the Bob. This was done right after the 10 mile run. Total 13.5 miles

Weekly total: 81.08

Really nice work, Kevin. I was surprised at the naproxen though, I thought NSAIDs were a definite no-no before a marathon due to the kidney effect?

Mon:20, it's not a typo.
Tue:4
Wed:8
Thu:4
Fri:7
Sat:10
Sun:4+soccer

Jerry got a one on one with goalie in full speed,rounded him,alright almost,and was taken down. The PK was converted by teammate and Jerry couldn't play again. Hope a week of rest is suffice. 4:0, we won!

Weekly:57

Recovery week. Left hip and right ankle a bit sore.

Mon: off
Tue: off
Wed: 3
Thu: 8 mtb
Fri: off
Sat: 9
Sun: 6

WTD: 18
YTD: 917.75

Looks like everyone had a pretty good week last week.

M: 4.1 miles (54:43)
Tu: 4.1 miles (52:12)
Th: 4.4 miles (58:55)
Sat: 5.6 miles (1:24:18)

Week:18 miles
Month: 39 miles
YTD: 106 miles

Last week felt great. Monday, Tuesday and Thursday were negative splits every mile. Still locked into running 1 minute, walking 1 minute (really got to move on from that). Need to get my breathing under control AND need to put my HRM on. Saturday Todd and I were looking for a new route to use for our bikes so there was a lot of walking, climbing up on embankments trying to find the beginning of a bike trail....but it was fun not to be pushing to accomplish anything. All in all, a very positive week.

I have my training plan in place. It includes our usual summer 5 and 10Ks, our fall trail race in Hocking Hills, possibly the half at the USAF Marathon in Dayton (did the full years back), possibly the Columbus Marathon (depends on how strong I feel by then) and the Space Coast Marathon here in Florida. I'm excited...and I need to be!

Second of two harder weeks in my two-hard, one easy plan.

Tue: 1.6 miles walking
Wed: 3.1 miles barefoot on dry asphalt; 3.1 miles walking
Thu: 5.4 miles low HR
Fri: 9.1 miles low HR
Sat: Rest
Sun: 22.3 miles

Week: 52.1 miles

This week will be a step-back.

M-6.5 mi am 3.5 w/4x1/4 @ 1:49 pm 3.0 Runners for Boston
T-Swim
W-4.0 @8:51
T- Swim
F-farming.....
S- 9.0 @ 9:57
S- family time

Farming and family got in the way a bit this week so I didn't get my core work in and wasn't able to ride my bike. Runs went much better this week and loved the intervals we did at swimming on Thurs.

T Miller wrote:Recovery week. Left hip and right ankle a bit sore.

Mon: off
Tue: off
Wed: 3
Thu: 8 mtb
Fri: off
Sat: 9
Sun: 6

WTD: 18
YTD: 917.75

Tim - check out those hip exercises that John posted. I know you guys do a lot of P90X work, but you still might have some weaknesses/imbalances in the area and that is why the hip gave out in the slippery conditions.

Michele "1L" Keane wrote:

T Miller wrote:Recovery week. Left hip and right ankle a bit sore.

Mon: off
Tue: off
Wed: 3
Thu: 8 mtb
Fri: off
Sat: 9
Sun: 6

WTD: 18
YTD: 917.75

Tim - check out those hip exercises that John posted. I know you guys do a lot of P90X work, but you still might have some weaknesses/imbalances in the area and that is why the hip gave out in the slippery conditions.

Good idea Michele, thanks for the advice.