Your Week in Training Feb 3 - 9

Easy, semi taper week before next weeks race in Phoenix.

Mon - Day off, Core class
Tues - 6.3 miles on the Indoor track followed by striders; Trainer
Wed - Easy 6 recovery miles outside on the snow/ice covered all-purpose trail; Core class
Thurs - 6.5 mile tempo run.  Nailed 4 tempo mile - 7:50; 7:34; 7:24; 6:59
Fri - Trainer, no run
Sat - 13 miles
Sun - 6 miles in 2-3" of snow while it is still snowing!

WTD: 37.8 miles

M-off
Tu-4X800 (3:05's) TM (5mi) strength workout
W-4mi easy outside snow run w/ Max dog
Th-7mi TM
Fr-off
Sa-7mi TM MP run @7:08 ave p
Su-14mi lakefront sunny aND FRIGG'IN COLD.
37mi wk 168YTD

Michele \"1L" Keane wrote:Easy, semi taper week before next weeks race in Phoenix.

Mon - Day off, Core class
Tues - 6.3 miles on the Indoor track followed by striders; Trainer
Wed - Easy 6 recovery miles outside on the snow/ice covered all-purpose trail; Core class
Thurs - 6.5 mile tempo run.  Nailed 4 tempo mile - 7:50; 7:34; 7:24; 6:59
Fri - Trainer, no run
Sat - 13 miles
Sun - 6 miles in 2-3" of snow while it is still snowing!

WTD: 37.8 miles

nice tempo!!

66 this week including a couple of killers:

-  3x2 mile at 6:50 over hills mostly in the dark with some icy, snowy parts
-  14 miles today over hills with about an inch of semi hard pack for 10 of those miles.  Think it felt closer to 16.  ugh.

Looks like good solid training by everyone with no mention of injury!

Mon - 5.5 miles
Tue - 10.25 miles with 3x1 mile intervals
Wed - weights
Thu - 9.5 miles with 7 at MP
Fri - 7.5 miles
Sat - 11 miles
Sun - 10 miles

Week - 54 miles
YTD - 303 miles

mountandog wrote:

Michele \"1L" Keane wrote:Easy, semi taper week before next weeks race in Phoenix.

Mon - Day off, Core class
Tues - 6.3 miles on the Indoor track followed by striders; Trainer
Wed - Easy 6 recovery miles outside on the snow/ice covered all-purpose trail; Core class
Thurs - 6.5 mile tempo run.  Nailed 4 tempo mile - 7:50; 7:34; 7:24; 6:59
Fri - Trainer, no run
Sat - 13 miles
Sun - 6 miles in 2-3" of snow while it is still snowing!

WTD: 37.8 miles

nice tempo!!

Thanks, Michael.  It was a surprise and made me feel just 50 again

mountandog wrote:66 this week including a couple of killers:

-  3x2 mile at 6:50 over hills mostly in the dark with some icy, snowy parts
-  14 miles today over hills with about an inch of semi hard pack for 10 of those miles.  Think it felt closer to 16.  ugh.

 I hear you about 14 feeling like 16.  One thing I read somewhere and that my McMillan coach is stressing is not to leave it out there on those runs i.e. don't run your normal long run pace because that will be too much effort and could be detrimental further on in training  At least it makes me feel like 9:30-9:40 pace is acceptable (especially since I was at 10-10:30 last year).

JohnP wrote:Looks like good solid training by everyone with no mention of injury!

Mon - 5.5 miles
Tue - 10.25 miles with 3x1 mile intervals
Wed - weights
Thu - 9.5 miles with 7 at MP
Fri - 7.5 miles
Sat - 11 miles
Sun - 10 miles

Week - 54 miles
YTD - 303 miles

You too, John.  Nice work.

47

Not good, not too bad. I got in the key workouts - hill repeats, tempo(well, sort of), and long(16). Besides, I did a 20 on Monday after the 16 on Sunday.

The weather conspired against me this week, but I actually ended up with more miles than last week.

Mon: 12.3 miles lor HR
Tue: 4.1 miles walking
Wed: 3.1 miles walking
Thu: 4.5 miles low HR
Fri: 2.3 miles barefoot on the treadmill
Sat: Rest
Sun: 5.3 miles power hiking on treadmill

Total: 31.5 miles
A lot of them were walking, but it still helps.