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Your Week in Training Aug 19 - 25

+9
Mark B
mul21
mountandog
Julie
Mike MacLellan
Michele "1L" Keane
ounce
JohnP
KBFitz
13 posters

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Your Week in Training Aug 19 - 25 Empty Your Week in Training Aug 19 - 25

Post  KBFitz Sat Aug 24, 2013 4:44 pm

Day miles  type 
Mon     - 
Tue     - 
Wed     - 
Thu     - 
Fri     - 
Sat     8  easy  22°C/72°F
Sun     -        heading home
Week    8
YTD 1,396
KBFitz
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  JohnP Sat Aug 24, 2013 6:51 pm

KBFitz wrote:Day miles  type 
Mon     - 
Tue     - 
Wed     - 
Thu     - 
Fri     - 
Sat     8  easy  22°C/72°F
Sun     -        heading home
Week    8
YTD 1,396
What's up with this, usually you mention if injured or sick or traveling.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  ounce Sat Aug 24, 2013 7:16 pm

Rookie posting.  Guess I'll get in the hang of this.

Monday CrossFit:
Strength: Back Squats  165 pounds
5 x 45%, 5 x 55%, 5 x 65%
3 x 75%, 3 x 85%, 1 x 95%, 1 x 95%
*Percentages based off of 1RM + 10 lbs
Conditioning: For Time
300m Run
15 OHS (Overhead squats) 37 pounds
30 Russian KB Swings  45 pound Kettlebell
200m Run
12 OHS
24 Russian KB Swings
100m Run
9 OHS
18 Russian KB Swings
Time was 8:23

Tuesday Crossfit:
WOD: “Christine”
3 Rounds for Time:
500m Row
12 Deadlifts (145 pounds(
21 Box Jumps (20″)
*RX box height is 20″ for EVERY ONE. Games standard for box jumps does NOT apply.
Time - 15:45
Last CrossFit until February 2014

Wednesday:  rest
Thursday:  8 miles at 12:48 pace
Friday:  9 miles at 14:29 pace, calf strain

Total 17 miles on week one of twenty-two.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Michele "1L" Keane Sat Aug 24, 2013 8:14 pm

Recovery Week (and last week at my summer house and running hills)

Mon - Day off
Tues - Walk 3 mile perimeter
Wed - Run 4 miles
Thu - Run 5 miles
Fri - Day off
Sat - Run 8 miles
Sun - This will be a 6 mile run

WTD:  23 miles
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Mike MacLellan Sun Aug 25, 2013 1:02 am

M - 3.1 with a friend
T - 5.2 easy
W - 3.1 easy
Th - 5.8 progression; race ride
F - off
S - 4 with a friend
S - will be 1hr (~7.5)

Week - 28.7
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Julie Sun Aug 25, 2013 2:13 am

3 mile walk every day this week.

Going to try to step things up this week or at least get moving better with wt loss.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  mountandog Sun Aug 25, 2013 9:31 am

m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Michele "1L" Keane Sun Aug 25, 2013 11:43 am

mountandog wrote:m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.
 I have been there, Michael - make sure you do lots of glute strengthening exercises along with hamstring work.  I suffered with hamstring issues for years, but once I started to strengthen the glute medius, they went away.  Specifically do glute bridges (two legs and then single), hamstring curls (two leg and progress to single), and clamshells (start without a resistance band and then use one).  I also had success with ART and acupuncture.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  JohnP Sun Aug 25, 2013 2:46 pm

mountandog wrote:m -0
t - 0.75  (16:00 pace)
w -0
th - 0
f - 0
s - 0
su - 0.85 (12:00 pace)

Hamstring injuries suck.  Never had one before.  this is going to be a long process I'm afraid.  Wondering how much Chi and JFK will be put into jeopardy.
Have you gone into PT for help in the recovery? Ultrasound and massage should help as well. You can buy a home ultrasound (obviously not nearly as good as a doctor's) for just $100 and use it on yourself each day. I think rest is all that helps a hamstring to heal. Michele's right, once healed you need to strengthen the trunk/core to help out. How did this happen?
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  JohnP Sun Aug 25, 2013 3:06 pm

Week 11 of 18 for the Chicago marathon. The heat returned this week and today's long run did not go well. 11 miles on pace but then I definitely slowed as the heat and sun just got to me.

Your Week in Training Aug 19 - 25 Week1110
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  mul21 Sun Aug 25, 2013 3:15 pm

JohnP wrote:Week 11 of 18 for the Chicago marathon. The heat returned this week and today's long run did not go well. 11 miles on pace but then I definitely slowed as the heat and sun just got to me.

Your Week in Training Aug 19 - 25 Week1110
Happened to me yesterday John.  Had to bail at 15 of a planned 18.  I finally got completely re-hydrated this morning.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  mul21 Sun Aug 25, 2013 8:43 pm

Mon-16 bike
Tues-4 miles; planned tempo that the legs just weren't there for. I probably pushed the Monday bike a little too hard
Wed-off
Thur-8 progression
Fri-off
Sat-15; planned 18 that ended with a heat/dehydration induced bonk
Sun-10 progression; made sure I was re-hydrated and felt good once I got going

Week-37 run; 16 bike
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Mark B Sun Aug 25, 2013 9:01 pm

Mon: ~30 x 50-foot strides testing shoes
Tue: 2.2 miles walking
Wed: Rest
Thu: 3.1 miles barefoot
Fri: 5.25 miles low HR
Sat: Rest
Sun: 10.3 miles low HR with 2 miles on glorious dirt Smile

Week: ~20.8 miles
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  nkrichards Sun Aug 25, 2013 9:56 pm

M- 9 mi w/ 3x2 @ 9:09 pace, Core/strength
T- Swim
W- Core/strength (baling hay again)
T- Swim, bike to pool 11.5 mi
F- Baled all night...3 hrs sleep Crying or Very sad 
S- 11.5 w 9.5 @ 9:27
S- Bike 11.5 & Run 2.0  Brick workout...caught in a thunderstorm so cut run shorter than planned.

Tough week on the farm coupled with our grandsons first birthday required some rescheduling.  Got my MP run in later in the week than planned and will run my long run (scheduled for Friday) tomorrow and then start a mini-taper for triathlon.
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Jerry Sun Aug 25, 2013 10:08 pm

affraid 46
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  fostever Sun Aug 25, 2013 10:30 pm

M- 9mi group tempo@7:20 ave pace
Tu-5mi fun run w/beer/prizes
W-12X200's (4mi)
Th-off
Fr-8mi@ 7:45 pace
Sa-19mi group
Su-off
45mi wk 1067 YTD
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Your Week in Training Aug 19 - 25 Empty Re: Your Week in Training Aug 19 - 25

Post  Dave Bussard Mon Aug 26, 2013 7:58 am

Another week with no issues. Still just 'wingin' it. Things are looking better...

Mon: 9 miles easy
Tue: 7 miles easy
Wed: 7 miles @ 6:28 with 4 miles in 22:51.1 (5:59.0,5:47.0,5:39.1,5:24.9)
Thu: 10 miles steady
Fri: 7 miles easy @ 7:26
Sat: 14 miles @ 7:04
Sun: 7 miles easy

Week: 61
YTD: 1550
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