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Your Week in Training August 1 - 7

+18
mcm92002
Don S
John Kilpatrick
Jerry
Dave-O
Pete B
jon c
Kenny B.
Seth Harrison
fostever
Mark B
Mike MacLellan
T Miller
mountandog
Julie
charles
mul21
KBFitz
22 posters

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Your Week in Training August 1 - 7 Empty Your Week in Training August 1 - 7

Post  KBFitz Sun Aug 07, 2011 10:56 am

So finally a normal healthy week of training. Contrary to the last three weeks, I had no brutally hot twilighter race on Saturday evening. Contrary to the past two weeks I had no hot steamy second run on Tuesday with chums. No. Just straight-up training. Yeah, I moved some stuff around to deal with a head cold, but it felt very good to get back in the groove. It's August in DC. It's the time of year the city reminds us that it was built in a swamp. We just suck it up. That's what I did.

Here's a big shout out to Dave Bussard who absolutely obliterated the masters competition and most of the rest of the field too at Steve's Run in Dowagiac, MI last weekend. Superb!

Daymilestype
Mon 08 recov78°F
Tue 08 easy77°F 3 w/up, 5 x 500m 10% grade hill, 2 c/dn. [easy, not speedwork]
Wed 09 trail84°F Felt lousy. Head cold. Cut trail run short by 4 miles.
Thu -- Head cold moving into chest...took my Friday rest day today.
Fri 08 easy72°F Good call. Still ailing, but felt much better.
Sat 08 pace77°F Tough run -- just what the doctor ordered!
Sun 20 long78°F/75°F Dewpoint. Got sweat?
Week 61
YTD 1,286
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  mul21 Sun Aug 07, 2011 12:37 pm

Yep, tired of this hot and humid crap. I've run outside 6 times in the last 3 weeks. So tired of the treadmill in the middle of the summer. At any rate:

Week 7/16 for Chicago

Mon-6 recovery
Tues-10 GA (7:48) in a hot steamy gym on a day that got to 105 (actual temp) in Springfield, MO where I was
Wed-12 w/last 3 @ 7:35, 7:24, and 7:13 (and cursing Dave from about mile 5 on)
Thur-6 recovery am/6.3 recovery pm
Fri-lazy; off
Sat-6 recovery am/4 recovery pm
Sun-19.8 hot steamy miles that I may not recover from until next weekend!

Week: 70.1 YTD: 1475
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  charles Sun Aug 07, 2011 1:20 pm

Week 10 of 26. Training for Memphis St. Jude. Goal 3:15 to 3:19:59.

Good easy week of running. Bad week of eating (gained a pound). Hot and humid in Memphis but we keep pounding out the miles. After this week - 21 straight days of running. Probably second longest streak ever. It will all pay off . . .

M. 5+ Recovery. 84/75dp

T. 8. GA. 81/71dp

W. 15. Long. 84/75dp

T. 5+. Recovery. 85/76dp

F. 10+. Easy. 79/75dp

S. 7+ Easy 87/77 (started at 8:00a.m.)

S. 18. Long. 84/77 (started at 5:00 a.m.)

T: 68.89. Highest weekly total for the year.
YTD: 1104.75
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Julie Sun Aug 07, 2011 2:04 pm

M 0
T 11
W 8 with speed work
R 0
F 5
S 5
Sun 17

46

1278 yr.
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  mountandog Sun Aug 07, 2011 3:17 pm

Mon - off
Tue - 10 general
Wed - 6 speedwork
Thu - 4 recovery
Fri - 10 w/ 7 @ 1/2 Marathon Pace
Sat - 6 recovery
Sun - 20 -- mid 70s and really humid. Ran it slower than normal - 20% higher than MP and it still kicked my butt

Total: 56

Went over 1600 for the year. PR is just over 1800 for a year so well on track to shatter that PR.
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  T Miller Sun Aug 07, 2011 3:54 pm

10 weeks from Chicago.

Mon: 7 w/ 6 x 800
Tue: 30 mile bike w/ 10 mile pace line + 3 mile run + 1000yd swim
Wed: 8 miles w/ 40 min tempo + 5 recovery PM
Thu: 8 mile bike + 3 mile run + 500yd swim
Fri: Rest
Sat: Cicero Sprint Tri 400yd swim + 9.5 mile bike + 5k run
Sun: 20 mile run

49 miles running


Last edited by T Miller on Mon Aug 08, 2011 1:39 pm; edited 1 time in total
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Mike MacLellan Sun Aug 07, 2011 7:33 pm

Week 5 for NF50: Block 2, Week 2 (anyone notice how this header changes weekly?)

M - 5.07 @ 8:47 morning, 4.04 @ 8:31 afternoon
T - 8.05 w/ 6.09 @ 6:49 (7:09 overall pace) on hilly course morning, 4.07 @ 7:53 afternoon
W - 16.22 @ 7:45
Th - 7.26 w/ last 3 progressive from MP to LT (7:27 overall pace) morning, 4.02 @ 8:10 afternoon
F - 5.02 @ 8:13
S - 14.94 @ 8:03 w/ 2.4k' gain/loss
S - 26.26 @ 7:54

Week - 94.75 in just under 12:30 (new highs!)
For NF50 - 400.82
YTD - 1785.39
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Mark B Sun Aug 07, 2011 7:40 pm

A great first week building up for Tecumseh... right until it wasn't.

Mon: Rest
Tue: 6 miles easy
Wed: 5.3 miles with hill repeats
Thu: Rest
Fri: 9 miles easy
Sat: Rest
Sun: Was going to be 11 miles on the trail, but ended up 1 mile or running and one mile of limping back after rolling my ankle on a ridiculously non-technical trail. Grr...

Week: 22.3 miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  mountandog Sun Aug 07, 2011 8:24 pm

Mark B wrote:A great first week building up for Tecumseh... right until it wasn't.

Mon: Rest
Tue: 6 miles easy
Wed: 5.3 miles with hill repeats
Thu: Rest
Fri: 9 miles easy
Sat: Rest
Sun: Was going to be 11 miles on the trail, but ended up 1 mile or running and one mile of limping back after rolling my ankle on a ridiculously non-technical trail. Grr...

Week: 22.3 miles

ouch!
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  fostever Sun Aug 07, 2011 8:43 pm

M-4.04 mi recovery@ 8:50 pace w/dog
TU- 5.04 mi @7:20 pace
W-4.04 mi@easy @8:30 pace w/ 90 min strength workout
Th-off
F- 7.1 mi MP run @ 7:07 pace
Sa- 12mi group run @ 7:55 pace
Su- 60 min strength workout
32 mi step back week (on Hals intermediate plan w/ long runs adv.)
955 mi YTD
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Seth Harrison Mon Aug 08, 2011 8:25 am

Week 3 of fall marathon training. In keeping with my slow build-up after my post-Boston layoff, this week was roughly a 10% increase from the week prior. In addition to 5 days of running, I also did 4 days of core and upper body strength training, so several of the days involved two workouts. I'll probably make the coming week my first step back week.

Tuesday: 6 easy miles (8:58/mile)
Wednesday: 8.5 miles total with 2 x 1 mile and 2 x 5 min intervals at about 7:30/pace (between HM and 10K)
Thursday: 5 miles easy/recovery (9:12/mile)
Saturday: 12 miles LSD (9:00/mile)
Sunday: 4 miles recovery running in the soup (9:30/mile)

Total for the week: 35.5 miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Kenny B. Mon Aug 08, 2011 9:29 am

week of 4 of 14 or is it rally 8/18 whatever

Mon 5 recovery
Tue 8 w/ 4@LT (7:05)
Wed 13 @LSD (8:25)
Thu 6 recovery
Fri 9 @ GA w/9x100 strides (7:53)
Sat 5 easy
Sun 20 LSD (miserable, torture the last few miles) (8:41)

WTD 66 YTD 1443
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  jon c Mon Aug 08, 2011 9:32 am

The week went well overall. I was able to get my mileage in even though we were out of town for the weekend. All runs were easy or recovery pace. I am planning a step back week this week.



M: 0

Tu: 9 lunch, 3 evening

W: 5 lunch, 6 evening

Th: 8 lunch, 4 evening

F: 10 lunch

Sa: 4.75 AM, 8.25 afternoon

Su: 6 AM, 6 afternoon



Week total: 70

YTD: 1330
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Pete B Mon Aug 08, 2011 9:49 am

Very weak week for me -



Mon3.1 miles @8:47 average pace
Tue3.0 miles @9:03 average pace
Thu3.1 miles @8:42 average pace
Sat4.6 miles @9:08 average pace



Week: 13.8 miles

Year: 979.0 miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Dave-O Mon Aug 08, 2011 10:27 am

Week 8 of Chicago training:

Mon: 5 + 12 with 6 miles @ 5:31
Tues: 5 + 9
Wed: 5 + 12 @ 6:35
Thurs: 5 + 14 with 10 miles @ 5:39
Fri: 5 + 7
Sat: 10 + 5
Sun: 20 @ 6:20 (progression with last 5 @ 5:50)

Week: 114
YTD: 2,599
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Jerry Mon Aug 08, 2011 10:52 am

Monday: 0
Tuesday: 15
Wednesday: 8
Thursday: 0
Friday: 6(?)
Saturday: 10
Sunday: 0

Weekly: 39
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  John Kilpatrick Mon Aug 08, 2011 11:42 am

M: swam 1.42 miles
T: cycled 22 miles, ran 4.5 miles
W: swam 600 yds, cycled 13.5 miles, ran 3 miles
R: ran 11 miles
F: off
Sat: rode 38 miles
Sun: ran 12 miles

Week: ran 30.5

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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Don S Mon Aug 08, 2011 12:02 pm

So much humidity here too. Although this week is looking good so far.

I measure my weeks from Sunday to Saturday, just to be different and difficult. Here's what I did last week. The increase in doubles is due to training for the Ragnar Relay race. I'm on an ultra team and race weekend is fast approaching (8/19-8/20).

Su - 18 @ 7:36
M 10 @ 7:30
Tu 10 in the am @ 7:05 & 10 in the pm @ 7:08
W 12 in the am @ 6:36 & 10 in the pm @ 6:56
Th 10 in the am @ 7:47 & 10 in the pm @ 7:16 (w/ hill repeats)
F Run to work and run home 13.5 in the am @ 7:47 & 13.5 in the pm @ 7:25
Sa Easy 8 @ 7:28
Total Miles = 125
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  mcm92002 Mon Aug 08, 2011 12:51 pm

Week 10 of marathon training



Monday - rest day

Tuesday - 3 miles on treadmill, 11:15 average, easy run

Wednesday - 7 miles on treadmill, 11:00/mile average overall (last 2 miles faster at 10:40 and 10:30 per mile)

Thursday - rest

Friday - rest

Saturday - 15 miles at 11:25/mile overall; very humid

Sunday - 4 miles, 10:40 average



Total - 29 miles

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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Glenn Mon Aug 08, 2011 1:40 pm

Week 10 of 18 for St. George (10.1.11)

Mon: Rest
Tues: 4.6 miles - Easy
Wed: 9.6 miles
Thur: 1.3 miles (supposed to be 4: Interupted by thunder storm - scurried home)
Fri: 9 mi @ Mara. Pace (9.7 total)
Sat: Rest
Sun: - 18.6 mi LSD


Week: 43.9
YTD: 1058
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Glenn Mon Aug 08, 2011 1:44 pm

Pete: Injury? Heat? Coming off a race? Just a planned down time? - hope all is OK.



Pete B wrote:Very weak week for me -


Mon3.1 miles @8:47 average pace
Tue3.0 miles @9:03 average pace
Thu3.1 miles @8:42 average pace
Sat4.6 miles @9:08 average pace



Week: 13.8 miles

Year: 979.0 miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Michele "1L" Keane Mon Aug 08, 2011 2:57 pm

Temps are down a bit (high 60s/low 70s) now, but humidity has been hovering in the 90%+ range in the morning without much rain. It is always fun to run through soup.



Mon - 8 mile Progression Run from 9 min down to 7:35 pace

Tues - Easy 5 mile recovery run

Wed - 3.1 mile tempo run in 99% humidity

Thur - Easy 6 miles with striders

Fri - 12 miles

Sat - Day off

Sun - 5 miles @ 8:30 pace Rained the last 2 miles (finally)



Total for the week: 39.1 miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  Gobbles Mon Aug 08, 2011 10:23 pm

Week 4 (I think) for Savannah Marathon (Step Back)

Monday: 0
Tuesday: AM - 6.4 Easy / PM - 6.7 (4x3:00 @ Mile Race Pace in 100+ HI)
Wednesday: 12.1 Easy (in 94F / 103 HI)
Thursday: 8.8 Easy
Friday: 0
Saturday: 7.9 [5K in 18:12 (1st AG) Running + W/U & C/D]
Sunday: 20.6 Easy Sweaty

Week: 61.8 Miles
YTD: 1,522 Miles
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Your Week in Training August 1 - 7 Empty Re: Your Week in Training August 1 - 7

Post  JohnP Mon Aug 08, 2011 11:13 pm

A lot of good running last week it looks like from everyone. But Don S, really? 125 miles? Amazing.

Chicago marathon training

Monday - 7 miles with 10 hill sprints
Tuesday - 9.6 miles with 6 x (3 minutes at 5K, 2 minutes at easy pace)
Wednesday - 10.1 miles
Thursday - 5.4 miles with 10 x 100 strides
Friday - 9 miles with 5 mile tempo (3 at HMP, 2 at 10K)
Saturday - 12 miles slight progression

Total about 53 miles
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