Your Week in Training Mar 10 - 16

Mon - Day off; core class
Tues - 9.6 miles; work with trainer  Beautiful 50F day
Wed - 4.5 on TM, Snowing and cold
Thurs - 9 miles done as 2 x 3 mile tempo portions, work with trainer
Fri - 3.14 miles for Pi Day
Sat - 6 easy miles
Sun - Shamrock 15K as a solid MP training run with fast finish.  Very hilly course with 3.5 miles down and then up, up, up.  3rd AG  1:15:58 finish with each mile faster.   1.5 miles warm up.  No cool down as it was 19F and we were freezing

WTD: 43.8 miles

YTD:427

M-off
Tu-6x(.50mi)TM hills 4up 2down [7mi]
W-5mi TM w/ strength wo
Th-5mi TM pyramid tempo
Fr-5mi easy outside finally
Sa-6mi outside progression 7:41-6:34 pace
Su-1:50 min easy TM(13mi) too bitter COLD again for outside, ugh!
41mi wk 373 YTD -slight stepback b/f another step up wk

got in 82 this week in spite of my hammy continuing to act up.  Had to slow things down a bit as I don't want to risk further injury.  So not blasting any 800s or repeat miles at the moment.  Did my first 20 today.  Does this winter suck or what.  When I went out is was 9 degrees and -6 windchill.  This is getting stupid and the 10 day forecast doesn't show Detroit above 40.  Ugh.

On a good note, my second daughter Madeline broke 40 min/10k for the first time (in this cold weather) ever in preparation for her second marathon in Ann Arbor in two weeks.  She's trying to break 4 hours and I think she's on track.

mountandog wrote:got in 82 this week in spite of my hammy continuing to act up.  Had to slow things down a bit as I don't want to risk further injury.  So not blasting any 800s or repeat miles at the moment.  Did my first 20 today.  Does this winter suck or what.  When I went out is was 9 degrees and -6 windchill.  This is getting stupid and the 10 day forecast doesn't show Detroit above 40.  Ugh.

On a good note, my second daughter Madeline broke 40 min/10k for the first time (in this cold weather) ever in preparation for her second marathon in Ann Arbor in two weeks.  She's trying to break 4 hours and I think she's on track.

If she has any endurance whatsoever, she's probably on track to break 3:30.  That's a fast 10K.

Mon:  11 Miles easy
Tue: 10 Miles 7x 0.5M (2:42-->2:31)
Wed: 11 Miles easy
Thu: 10 Miles multipace {2M (11:33), 1M (5:38), 2x0.5 (2:40, 2:32), 1x0.25 (1:14)}
Fri: 6 Miles progressive
Sat: 10 Miles - hilly 5+k 1st OA
Sun: 16 Miles

Week: 73 Miles
YTD: 660 Miles

mul21 wrote:

mountandog wrote:got in 82 this week in spite of my hammy continuing to act up.  Had to slow things down a bit as I don't want to risk further injury.  So not blasting any 800s or repeat miles at the moment.  Did my first 20 today.  Does this winter suck or what.  When I went out is was 9 degrees and -6 windchill.  This is getting stupid and the 10 day forecast doesn't show Detroit above 40.  Ugh.

On a good note, my second daughter Madeline broke 40 min/10k for the first time (in this cold weather) ever in preparation for her second marathon in Ann Arbor in two weeks.  She's trying to break 4 hours and I think she's on track.

If she has any endurance whatsoever, she's probably on track to break 3:30.  That's a fast 10K.

whoops  good catch. Try 49 minutes.  only off by 20%.

Finally booked tickets and a hotel for Boston!
Good news so far: no injuries, made almost all planned runs, lots of core and weight work, feeling really good mentally even if legs beat up
Bad news: most runs on a treadmill without much incline but the weather is getting better so I hope to get hills in soon

Mon: Missed run, too much going on
Tue: 10.75 miles with 3x2 miles at Hanson tempo pace
Wed: weights
Thu: 10.25 miles with 9 at MP
Fri: 7 miles
Sat: 18.75 miles
Sun: 6.5 miles

Week - 53 miles
YTD - 576 miles

Happy to report that my first 20 of this cycle is now in the books. And I'm back over 40 for the week. Feels good.

Tue: 4 miles walking
Wed: 3.1 miles barefoot running
Thu: 6.3 mile low HR run
Fri: 4.5 miles low HR run in Luna sandals
Sat: Rest
Sun: 8.3 miles low HR run
Mon: 20.3 miles low HR long run

Total: 46.4 miles