Your Week in Training Sep 16 - 22

Weekly Recap:

Monday -      Day off running; core class
Tuesday -     Core and weight work, 6 miles with hills; 72F, 65% humidity
Wednesday - Bike 25 miles
Thursday -    Core and weight work; 7 miles with 4 at tempo; 81F, 72% humidity
Friday -        5 easy, 66F; 94% humidity 
Saturday -    18 in pouring rain on muddy Towpath trail; 66F, 100% humidity
Sunday -       7 miles at MP; 55F, 62% humidity

WTD: 43 miles running; 25 cycling

YTD: 1240 (that surprised me!)

Zippo. (Fighting off a bug all week.)

Cutback week

M - 3.6mi very easy and early
T - 5.5mi easy
W - 3.5mi recovery and late, starting to come down with a cold
Th - 5.5mi late, colds suck
F - work all day and a meeting all night - didn't feel like much of an off day
S - 5.5mi with a cold in a lot of rain
S - 7.5mi long fartlek intervals 

Week - 31.1mi

Cold is pretty much gone, just in my ears now.  Which makes work a ton of fun, not being able to hear and all.

M-9mi tempo
Tu-5mi easy
W-400/200/200/6hills/200X2- (5mi)
Th-4mi treadmill recovery w/ strength
Fr-off
Sa-8mi tempo @6:42 peak pace
Su-20mile group @ 7:45 ave pace
51 mi week 1251 YTD taper to Chi-town

Monday -      Rest - Business Travel
Tuesday -     AM: 12 Miles (Tempo, 400, and 800s) / PM: 11 Miles
Wednesday - AM: 11 Miles  / PM: 11 Miles
Thursday -    8 Miles
Friday -        11 Miles 
Saturday -    6 Miles
Sunday -      15 Miles (1/2 Marathon in 1:20:04)

WTD: 85

YTD: 2040

Hope you feel better soon, Mark.

M  3 mi walk with kids
T  4.5
W 4
R rest
F 4
S 5
Sun 6

26.5 week

Mon-off/massage
Tues-10 w/ 6 mi tempo
Wed-off
Thur-12
Fri-5
Sat-20
Sun-6

Week: 53

Nice work everyone, it's tough to be sick.

This was week 15 for the Chicago marathon. This program is based on cumulative fatigue and my legs are definitely cumulatively fatigued. After my 16 miler today, my legs were cramping up - something I can't remember happening except after a race. And the weather was good - 64-66 degrees. In fact, this was a great long run hitting the paces each mile.

I am apprehensive about my longest run in the program being 16 miles since usually I do 3-5 20+ milers in a marathon program, we'll see how it goes. This plan seems to only have a 9 day taper, I may need to take a little more rest to let my legs recover more.

The past three weeks I have had a case of PF or heel spur or something that has made it painful to walk though strangely not as painful to run. I've reduced mileage and took an extra rest day this week. I'll probably post to the forum for people's home remedy advice for this.

yippee again.  71 for the week,with an overnight to LA followed by the redeye.  Yuch.  Ran thru the Claremont College campuses.  Included a decent workout of 3 min @ HM pace followed by 1 min @ 5k pace with a minute rest in between.  4 sets with 2 min rest.  No issue with the hamstring.  I still feel it, but its not really an impediment anymore.  Feel like I'm a month behind on my prep for Chi but hey, it looks like I'm going to toe the line which is a good thing.  Also got in a 18.5 mile run this morning.

I am a low-mileage runner, and I am really excited because I ran 6 (SIX!!!) days this week, which is a new high for me.  Usually I run 4-5x /week on a good week.  This is my first time above 40 miles in one week, too.


Mon 9/16/13 10.5 in 1:42:03, 9:43 avg.  
Tues 9/17/13 treadmill, 4.5 miles, with a 2 mile tempo run, speeds ranging from 6.3 mph to 7.3 mph with 2 miles at 8:13 pace.  
Wed 9/18/13 0 miles.  I did Habitat For Humanity and dug up weeds and cut up wood for stoves.  Not restful at all and I was sore....
Thurs 9/19/13, recovery run from lingering Tuesday soreness, 4.5 in 47:15, 10:30 avg. 
Fri 9/20/13 5.01 miles in 49:25, 9:52 avg. 
Sat 9/21/13  4.5 miles in 46:16, 10:16 avg and felt horrible
Sun 9/22/13  12.01 in 1:57:37, 9:48 average. 


41 miles total

wk 5 of 22

Sunday:  rest (this was at MP, by the way)
Monday:  4 mile tempo at 11:09 bookended by 1 mile warm up and 1 mile cool down, & 76/73.
Tuesday:  6.72 miles, 14:47 plod, & 77/74.
Wednesday:  weights were moved to Tuesday evening.
Thursday:  rest
Friday:  10:36 miles of a planned 15, 13:49 pace, cramped or strained calf (turned out to be cramped), 75/75.

21 miles for week.

Well, the hammy has been bothering me for awhile and my ankles have  been a problem but with the higher mileage and ice, my ankles have actually been pretty good.  I'm still just doing slow miles because of the hammy.  I'm pacing a friend in the Columbus marathon this Saturday and I hope I can deliver her a new PR in the 3:20 - sub 3:20 range.  I'm hoping the hamstring comes around and allows me to start doing some speed work after this marathon.

Mon: 7 w/ Ab Ripper 1 & 2
Tue: 8
Wed: 15 + 1 + 30 min PT session (legs)
Thu: 5
Fri: 6
Sat: 20
Sun: 20

WTD: 82

Great job, everyone!

John - you should try this arch support sleeve. My mom gave me one for some pain I was having and it's so simple and actually worked! We got it at her local shoe store, but here's a link I found: http://www.shoeandfootcare.com/p/202-037-00/therastep-arch-support-sleeves.html.html

Monday: Off
Tuesday: 5.0 miles @ 12:08/mile
Thursday: 4.5 miles @ 10:26/mile
Friday: 5.2 miles @ 11:35/mile
Saturday: 3.0 miles @ 11:41/mile
Sunday: 7.3 miles @ 11:48/mile

Penelope wrote:I am a low-mileage runner, and I am really excited because I ran 6 (SIX!!!) days this week, which is a new high for me.  Usually I run 4-5x /week on a good week.  This is my first time above 40 miles in one week, too.

You beat me. I've been really pushed to top 40 mpw in the last few months.

Mon: 9 Easy
Tue: 6 with a very SLOW friend
Wed: 2.5 in my new Vibram FiveFingers. Very comfortable, but ...
Thu: ... nil. Resting my poor stiff calf muscles and reading about how your first run in FiveFingers should be 10 minutes.
Fri: 6 - INDOOR 10K race - 41:57 - very pleased.
Sat: 7.5 daytime. Only 92˚, but the sun made it seem like 120˚.
Sun: 4 - club Interval Training. Really hard, but no worse than for everyone else.

Total: 35

67 for the week, but I did run from Saturday to Monday, 17,20,21. Saw before today's run, Tim did double 20, I just had to top that. Heehee.

Jerry wrote:67 for the week, but I did run from Saturday to Monday, 17,20,21. Saw before today's run, Tim did double 20, I just had to top that. Heehee.

Should I post my schedule before the week starts so that you have that little extra motivation that it takes to get off the couch?  

Great Job Jerry

Little by little, bit by bit:

Tues:  2.1
Thurs: 2.3
Sat:    3.7 Hocking Hills Indian Run (trails - a little more than a 5K)

WTD:  8.1
MTD:  10
YTD:  225