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Your Week in Training July 25 - 31

+14
jon c
mul21
Mike MacLellan
Schuey
jdholland
Chris M
Gobbles
John Kilpatrick
fostever
charles
Michele "1L" Keane
Jerry
Julie
KBFitz
18 posters

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Your Week in Training July 25 - 31 Empty Your Week in Training July 25 - 31

Post  KBFitz Sun Jul 31, 2011 11:20 am

Daymilestype
Mon --
Tue 18 mixedMorning (77°F): 5 miles. Evening (90°F): 13 miles; 3 to Rock Creek & 10 on trails with Chris & Jim.
Wed 10 easy78°F
Thu 10 easy80°F
Fri --
Sat 09 race5K warmup (91°F)†, Friends of the W&OD 10K (87°F) in 43:15 (6:58) ...cracked. Even so, 3rd AG.
Sun 08 slow80°F
Week 55
YTD 1,225
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Julie Sun Jul 31, 2011 11:26 am

M 6
T 12 with 7 at LT/ 15K pace
W 7
R 6.5
F 12
S 0
S 20 in heat advisory.

63.5 week
1231.5 yr

7 weeks until Fox Cities.
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  KBFitz Sun Jul 31, 2011 11:28 am

For some reason, I can't add text (in Firefox) to the initial post (done in IE to get the spreadsheet formatting). Nothing is perfect, I suppose. That said, we're light years ahead of that disaster that remains a disaster back at Training Peaks. So here is the supporting text:

† So who needs a warmup in 91° heat? I took the Metro out to Dunn Loring and jogged 5K on the same trail as the race to the start. I rode in the same car as our local sub-elite Ethiopians Demesse Tefera and Gurmessa Kumssa Megerssa. They saw me alighting at Dunn Loring and decided to follow suit (rather than continue to Vienna). The route to the start from Dunn Loring is one mile longer than from Vienna but there is much more shade and no hills. So we got to know each other on the jog in and I told them I would try to arrange a ride back to the Metro for them after the race. Chris and Jennifer graciously obliged. Even though Chris and I did not make last year's mistake of going out waaay toooo fast, the race was still brutal. I was cooked by the start of Mile 4. This makes three midsummer evening races in three weeks for me ... I punted in all of them.

Even so, on a hot summer night we got to know Gurmessa (1st place) and Demesse (2nd place) much better than just those guys running 5 minute miles way out in front. And the ride to the Metro was very welcome indeed as Demesse was limping after the race. Turns out he has been ailing from what sounds like a case of Achilles tendinitis for several months now and has not seen a doctor for a proper diagnosis. I told him that if it were me, I would not run for two weeks and take daily NSAIDs. I would also see a doctor to get a proper diagnosis, as I'm not a doctor. If any of you have dealt with Achilles tendinitis and would take different initial steps, please let me know. These guys are very talented runners, but I think they live on a shoestring and avoid seeing doctors.
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Jerry Sun Jul 31, 2011 1:41 pm

Monday: Rest
Tuesday: 9@8:34
Wednesday: 11@8:20
Thursday: 6@8:53
Friday: Lazy
Saturday: 10@8:44
Sunday: 15@8:58

Weekly: 51
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Michele "1L" Keane Sun Jul 31, 2011 2:55 pm

Monday: 8 mile Progression Run 9 min down to 7:40
Tuesday: 6 easy miles (9 min pace) with striders
Wednesday: 6 miles (8:40 pace) with striders
Thursday: 12 miles (8:45 pace - too fast, but it was drizzling and not hot)
Friday: 2 easy mile and striders
Saturday: Old First Nite Run 2.74 miles in 19:35 (plus warm up/cool down for 4 total) 6th Overall, 1st Master, 1st AG
Sunday: 7 recovery miles with good friends (9:20 pace)

Total for the Week: 45 miles
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  charles Sun Jul 31, 2011 4:02 pm

Good week . . .

M. 7+ Easy
T. 6+ Easy
W. 12+ Easy
T. 6+ Easy
F. 5+ Easy
S. 9+ 3 mile warm up + 5 Mile Race + 1 mile cool down
S. 16 Easy

T: 63.9
July: 213
YTD: 1035
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  fostever Sun Jul 31, 2011 4:41 pm

M-4.04mi @8:50 recovery pace

Tu-7.78mi @8:19 pace Hurley, Wi./Ironwood Mi. run -bike ride later

W-4mi @ 8:30 pace on Madeline Is.

Th- Canoe/ swim/ bike

F- 7.1mi @7:46 pace

Sa- 17 mi @ 8:00 pace in heat

Su- strength

40 mi week YTD 923


Last edited by fostever on Sun Jul 31, 2011 11:51 pm; edited 1 time in total
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  John Kilpatrick Sun Jul 31, 2011 5:52 pm

Mon: ran 6.17, swam 4500 yds
T: Ran 4.65, cycled 49.06, ran 4.46
W: swam 2112 yds, cycled 24.93, ran 5.01
R: cycled 21.9 miles
F: ran4.87
Sat: cycled 60.15
Sun: ran 14.53

Weekly: swam 3.75 miles, cycled 156.04 miles, ran 39.69 miles
time: 14:31:43

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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Gobbles Sun Jul 31, 2011 8:05 pm

Monday: 6.4 [Easy]
Tuesday: 9.3 [Easy]
Wednesday: 12.1 [Easy]
Thursday: 6.5 [Easy]
Friday: 12.1 [Easy]
Saturday: 13.6 [Easy]
Sunday: 17.6 [Easy]

Weekly: 77.4
YTD: 1,464

Getting in the mileage, not fast (8:00 =/-0:10), but most of the runs were in 90 F deg temperatures. Ride
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  John Kilpatrick Sun Jul 31, 2011 8:24 pm

Good job KB on the 10K and the Nite run Michele!

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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Chris M Sun Jul 31, 2011 9:07 pm

82 miles. Highlight was getting to know the DC-area Ethopian speedsters post race Saturday night. Really fun.
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  jdholland Sun Jul 31, 2011 9:21 pm

My week:

M- 4 AM (8:34) 6 PM (8:36)
T - 4 AM (8:24) 10 PM (7:31)
W - 13 (7:26)
T - 4 AM (8:15) 8 PM (7:43)
F - 12 (6:51) with 5 in 30:45
S - 6 (8:37)
S - 18 (7:24)

Total - 85
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Schuey Sun Jul 31, 2011 10:07 pm

Chicago Marathon To JKF 50 Mile Training:

M 7/25: pm 8.22 miles - 1st 6.15 miles - 40:52 @ 6:38 pace
7:22, 6:35, 6:29, 6:25, 6:43, 6:19, .15 6:11 last 2.07 in 14:09 @ 6:50 pace

T 7/26: am 10.11 miles - 1:10:58 @ 7:01 pace
pm 6.13 miles -1:01:22 @ 10:00 pace w/ Lisa

W 7/27: am 5.05 miles - 37:25 @ 7:10 pace
pm 7.34 miles - 56:16 @ 7:39 pace

T 7/28: am 11.11 miles - 1st 8.02 miles - 56:21 @ 7:01 pace
last 3.09 miles - 23:09 @ 7:29 pace
pm 7.13 miles - 55:37 @ 7:30 pace

F 7/29: am 8.09 miles - 1:02:15 @ 7:41 pace
pm 5.09 miles - 47:19 @ 9:22 pace w/ Lisa

S 7/30: am 17 miles - 1.50 mile - 11:00 @ 7:20 pace (warm-up to meet up w/ Jim)
14 miles - 1:44:21 @ 7:26 pace w/ Jim 8 miles @ Jim’s MP
7:16, 7:10, 7:00, 7:01, 7:00, 7:05, 7:12, 6:51
1.50 miles - 10:06 @ 6:43 pace (run back home after running w/ Jim)

S 7/31: pm 20.05 miles - 1st 16.00 miles - 2:46:45 @ 10:25 pace w/ Lisa,
I continued on for another 4.05 miles - 30:09 @ 7:26 pace


Total Mileage: 106.19 miles
Total Time: 14:14:30


All week long it was pretty much hot and humid again. Today’s long run with Lisa was just crazy hot, 99F, 68% humidity and 72F dew point.

Missed my mileage goal of 110 for the week by a few miles. Didn’t get out for my short recovery run on Saturday and well we got off to a late start today and wasn’t able to squeeze in a second run, but it sure was another good week of training.



Last edited by Schuey on Sun Jul 31, 2011 10:52 pm; edited 1 time in total
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Mike MacLellan Sun Jul 31, 2011 10:16 pm

Dang, almost had top mileage in the thread until Schuey showed up.

Week... 4? For NF 50
M - 5 am, 4 pm recovery (reaaaaally slow from GC run)
T - 6 am, 4 pm easy (legs feeling better, but not fully)
W - 15.5 w/ 11.5 GA (7:16 pace)
Th - 6.5 progressive tempo am, 4.75 easy/GA pm
F - 5.5 recovery
S - 21 painful trail miles with 4k' gain/loss
S - 18.66 progressive (7mph first hour, 7.5mph second hour, 8mph last half hour)

Total - 90.92 in 12:21:14
For NF 50 - 306.07
YTD - 1690.63
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  mul21 Mon Aug 01, 2011 8:06 am

Week 6/16 for Chicago

Step back week this week, although the intensity was bumped up a bit from previous weeks

Mon-6 easy
Tues-10 w/6 @ tempo (6:53, 6:49, 6:49, 6:49, 6:44, 6:40)
Wed-6 easy
Thur-12 @ 8:05 (cut short a planned 14 due to some foot pain)
Fri-off
Sat-14 w/8 @ MP (7:07) w/Schuey
Sun-6 @ 8:32 (a little faster than I'd have liked, but oh well)

Week-54 YTD-1405
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  jon c Mon Aug 01, 2011 8:38 am

M: 0

Tu: 10 total with 4 @ 8 per mile. 5 on mill, 5 outdoors.

W: 6 eve

Th: 8 lunch 3 eve

F: 10 lunch

Sa: 13 AM, 3 PM

Su: 4 AM, 4 PM



All but 5 miles were outdoors. 70 plus dewpoints every day.



Total: 61

YTD: 1260
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Dave-O Mon Aug 01, 2011 5:06 pm

Week 7 of Chicago training:

Mon: 5 + 10
Tues: 5 + 12 with 6 @ 5:27 pace
Wed: 5 + 10
Thurs: 5 + 16 with 12 @ 5:46 pace
Fri: 5 + 7
Sat: 20 @ 7:05 pace
Sun: 9

Week: 110
YTD: 2,490
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  JohnP Tue Aug 02, 2011 8:49 pm

Interesting experience by Kevin and CHris, lot of miles for Julie, another congrats to Michele, and lots of good training by everyone, good jobs all.

Chicago marathon training - most miles this training program so far

Mon - 7.3 miles easy with hill sprints
Tue - 9.3 miles with pyramid at 10K pace and faster recovery pace
Wed - 11.1 miles easy
Thu - 7.15 miles easy
Fri - 11 miles with 8 at MP
Sat - 18 miles with last 3 at MP

Week - 63.8 miles
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  charles Wed Aug 03, 2011 2:48 pm

JohnP wrote:Interesting experience by Kevin and CHris, lot of miles for Julie, another congrats to Michele, and lots of good training by everyone, good jobs all.

Chicago marathon training - most miles this training program so far

Mon - 7.3 miles easy with hill sprints
Tue - 9.3 miles with pyramid at 10K pace and faster recovery pace
Wed - 11.1 miles easy
Thu - 7.15 miles easy
Fri - 11 miles with 8 at MP
Sat - 18 miles with last 3 at MP

Week - 63.8 miles

You better step your game up if you want to compete with me! Razz Razz Razz lol!
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Admin Wed Aug 03, 2011 3:18 pm

Dave-O wrote:Week 7 of Chicago training:

Mon: 5 + 10
Tues: 5 + 12 with 6 @ 5:27 pace
Wed: 5 + 10
Thurs: 5 + 16 with 12 @ 5:46 pace
Fri: 5 + 7
Sat: 20 @ 7:05 pace
Sun: 9

Week: 110
YTD: 2,490



Count again... What a Face

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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Michele "1L" Keane Wed Aug 03, 2011 3:46 pm

Mr MattM wrote:
Dave-O wrote:Week 7 of Chicago training:

Mon: 5 + 10
Tues: 5 + 12 with 6 @ 5:27 pace
Wed: 5 + 10
Thurs: 5 + 16 with 12 @ 5:46 pace
Fri: 5 + 7
Sat: 20 @ 7:05 pace
Sun: 9

Week: 110
YTD: 2,490



Count again... What a Face



affraid
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  Jerry Wed Aug 03, 2011 3:55 pm

Michele "1L" Keane wrote:
Mr MattM wrote:
Dave-O wrote:Week 7 of Chicago training:

Mon: 5 + 10
Tues: 5 + 12 with 6 @ 5:27 pace
Wed: 5 + 10
Thurs: 5 + 16 with 12 @ 5:46 pace
Fri: 5 + 7
Sat: 20 @ 7:05 pace
Sun: 9

Week: 110
YTD: 2,490



Count again... What a Face



affraid

Non serious runner. lol!
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Your Week in Training July 25 - 31 Empty Re: Your Week in Training July 25 - 31

Post  mountandog Wed Aug 03, 2011 4:05 pm

Mon - off

Tue - 10 miles

Wed - 6 miles speedwork

Thu - 7 miles

Fri - Fishing on small island in NW Ontario Canada

Sat - Fishing

Sun - 2.25 miles running back and forth across the campground m- more fishing





25 miles total -- lowest total in forever!! - but the fishing was great



Actually the much reduced week cured some niggles. Might be an unplanned benefit.
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