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Your Week in Training August 22 - 28

+11
jon c
Jeff F
Mike MacLellan
Seth Harrison
Gobbles
Kenny B.
Michele "1L" Keane
mul21
Jerry
Mark B
KBFitz
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Your Week in Training August 22 - 28 Empty Your Week in Training August 22 - 28

Post  KBFitz Sun Aug 28, 2011 9:34 am

Daymilestype
Mon10 easy77°F
Tue09 speed60°F 3 w/up, 6 x 0.55 mile easy road repeats ~6:45 pace, 3 c/dn.
Wed10 easy70°F out & back to Sakonnet Pt. lighthouse at dawn - glorious.
Thu09 easy74°F
Fri--
Sat13.1 race74°F Patrick Henry Half Marathon, Ashland VA during Irene 1:39:50.
Sun10 easy72°F Last of Irene - Old trees down, Rock Creek raging.
Week61
YTD1,463
Drove to Ashland VA yesterday in the wee hours. The early rain bands of Irene lashed us throughout the Patrick Henry half marathon. This is an excellent race over rolling country roads put on by the Richmond Road Runners. I was not primed for it and was not feeling too good. So it came as no surprise that I was cooked by mile 4. I punted, of course, knowing that even though I would be WAY off my 40 min 10K equivalent time ... I would still set my best time for a race in an actual hurricane. Rolling Eyes

Here is a radar image taken 5 hours after the race. Ashland is 30 mile north of Richmond.

Your Week in Training August 22 - 28 Isabel10
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Mark B Sun Aug 28, 2011 12:11 pm

Nice job, Kevin. Not many of us can set a Hurricane PR!

For me, it was back to running this week, two weeks after obliterating my foot and ankle on the trails. All my runs have been slow and easy as I've tested to see what I can and can't do. So far, so good.

Mon: Easy 2.3 miles, doing laps around the block.
Tue: Rest. (Sore, but not horribly so.)
Wed: About 4 miles on hilly route.
Thu: Rest. (Less sore than Tuesday. Good sign.)
Fri: About 6.4 miles on hilly route.
Sat: Rest (Not really sore at all.)
Sun: Rest (schedule conflict, and a little extra off time so I don't screw up my recovery)

Week: 12.7 miles. Considering how swollen and purple my foot was three weeks ago, every mile is a gift. Approval
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Jerry Sun Aug 28, 2011 1:06 pm

Mon: 0
Tue: 12
Wed: 11
Thu: 6
Fri: 13
Sat: 6
Sun: 16

Weekly: 64

Well done, Jerry!


Last edited by Jerry on Sun Aug 28, 2011 1:34 pm; edited 1 time in total
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  mul21 Sun Aug 28, 2011 1:30 pm

Jerry wrote:Mon: 0
Tue: 12
Wed: 11
Thu: 6
Fri: 13
Sat: 6
Sun: 16

Weekly: 74

Well done, Jerry!

Damn, I was gonna call it a day after my morning run, but there's no way I'm going to let the number be 73 for the week after seeing this! afro
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Jerry Sun Aug 28, 2011 1:35 pm

mul21 wrote:
Jerry wrote:Mon: 0
Tue: 12
Wed: 11
Thu: 6
Fri: 13
Sat: 6
Sun: 16

Weekly: 74

Well done, Jerry!

Damn, I was gonna call it a day after my morning run, but there's no way I'm going to let the number be 73 for the week after seeing this! afro

Actually, my weekly is 64. Hope you see this before your next run. pirat
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Michele "1L" Keane Sun Aug 28, 2011 2:08 pm

Monday - 5

Tuesday - 7 total miles done as 4 x 1 mile decreasing from 7:20 to 7:00

Wednesday - 5

Thursday - Day off; 2 hrs tennis, core work

Friday - 14

Saturday - 9

Sunday - 4



Total: 44 total
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Kenny B. Sun Aug 28, 2011 4:00 pm

Your Week in Training August 22 - 28 Untitl21

closing in on a month mileage PR maybe 281.
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Gobbles Sun Aug 28, 2011 6:12 pm

Mon: 0
Tue: AM: 9.3 Miles (400's and 800's) / PM: 6.9 Miles (Easy)
Wed: 6.9 Miles (Progressive 8:34 --> 7:16)
Thu: 9.2 Miles (Progressive 8:22 --> 6:37)
Fri: 0
Sat: 5.75 Miles (Toga Trot 5K - 1st Overall)
Sun: 20 Miles (Progressive Fast Finish Long Run 8:51 --> 6:37)

Weekly: 57 Miles
Year: 1653 Miles

Not the week I wanted, but the first time I won a race overall, and the first long run I have been happy with a long run - (average 7:5X) but with fast (relatively) finish. cheers
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Seth Harrison Sun Aug 28, 2011 8:49 pm

Finished up week 6 of training for Philly. Continuing to increase mileage and intensity. Next week is my second step-back week.

Tuesday: 7 GA miles (8:34/mile)
Wednesday: 9 miles total with 2 x 10 min and 1 x 5 min intervals between 10k and HM pace
Thursday: 6 easy (8:52/mile)
Saturday: 15 miles with 4 progressively faster/last 2 of progression at MP. Extreme humidity, getting ready for Irene
Sunday: 5 easy/recovery post Irene miles

Total: 42 miles
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Mike MacLellan Sun Aug 28, 2011 10:02 pm

Two milestones this week!

M - 4.21 easy am, 3.05 recovery pm
T - 7.02 easy am, 7.96 easy pm
W - 16.23 w/ 5k' gain/loss
Th - 8.54 GA am, 4.52 easy pm
F - 4.01 recovery am, 3.01 recovery pm
S - 23.3 w/ 5.35k' gain/loss
S - 18.1 progressive

Week - 100.13 (wooooooooooo!)
For NF50 - 659.79
YTD - 2044.35 (wooooooooooo!)
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  mul21 Mon Aug 29, 2011 8:53 am

Week 10/16 for Chicago

Mon-10 w/6 x 1 mile (6:36 avg.)
Tues-14 @ 8:15
Wed-7 @ 8:57
Thur-7 @ 8:28
Fri-7 @ 8:28
Sat-22 @ 8:07
Sun-6 @ 8:55 am/7 @ 8:36 pm

Week-80 (new high) YTD-1675
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Jeff F Mon Aug 29, 2011 9:52 am

Slowly ramping back up after Howl in preparation for Tecumseh in December



Mon - rolled over and shut off alarm, still in a funk after Howl

Tues - travel day

Wed - 7.5 miles on Chicago lakefront

Thur - 5 miles on the trail with the Buffalo

Fri - rest

Sat - got talked into playing golf, shot 83 and then took a nap

Sun - 14.7 with the SW marathon training group



WTD - 27.2 miles

Schedule for 41 miles this week; hope to get them all in
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  jon c Mon Aug 29, 2011 9:59 am

M: 0

Tu: 6.3 lunchtime, 5.8 evening heat index 107 at lunch

W: 8 lunchtime, 4 evening

Th: 8 lunchtime

F: 5 lunchtime

Sa: 12 AM

Su: 15 early afternoon



total: 64.1



YTD: 1510
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  T Miller Mon Aug 29, 2011 10:05 am

Looks like there's a lot of great training going on. Keep it up everyone.

Mon: 8 w/ 7x800 + 8 mile mtb
Tue: 8 mile mtb + 8 miles pushing Rowan
Wed: 9 w/ 7 miles Hal tempo + 4 miles pm
Thu: 20 mile mtb + 4 mile pm
Fri: 10 w/ 8 @ MP
Sat: 17 miles pushing Rowan

60 miles for the week
1489 for the year
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  Glenn Mon Aug 29, 2011 1:53 pm

Wow Kevin. Given the weather and sub-optimal readiness, I'm not sure I would have even made the drive down. Mark, good to see you logging a few miles! Had a bit of an ankle problem this week myself, but an extra rest day seemed to do the trick.



Mon: Rest.
Tue: 5.4 miles (Easy)
Wed: 10.2 miles - ankle hurt after run.
Thu: Rest (Unscheduled-supposed to be 7xhils - took a day off due to ankle)
Fri: Rest .
Sat: 11.4 miles w/ 10 @ MP on a route that mimics St. George Elevation profile - miles 1-11 (750 feet down over 6.5 miles - 250 feet up for 1 mile - rollers with slight uphill the rest of the way).
Sun: 19.5 mile LSD - down Little Cottonwood Canyon (about ~4,700' elevation drop). Did miles 5-7 back up canyon, then back down. A quad busting weekend, and no ankle problems. This was supposed to be a 20 miler, but had to cut it a little short because of a family obligation.

Week: 46.5 miles.

YTD: 1191 miles (should get to 1200 before 9/1/11 - earliest ever to 1200 for me)
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  fostever Mon Aug 29, 2011 5:23 pm

M-5.02mi @7:50 pace

Tu-5.23mi @915 pace w/dog

W-5.02mi @7:25 pace 45min strength circuit

Th-off

Fr-8.01mi pace run@ 6:49 pace the MP pace turned into a HMP. Nice cool morning so went with it.

Sa- 12mi @7:49 pace

Su- endured grandma (my mom) stories for 16 hours while trying to find her car's title, now that's endurance.

35mi week, 1113 YTD step back week (5 weeks to showtime!!!!)
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Your Week in Training August 22 - 28 Empty Re: Your Week in Training August 22 - 28

Post  charles Mon Aug 29, 2011 7:37 pm

M - 5+ Easy

T - 7 + Track 13 x 200 x 200r. First track workout since Feb. 8th. On the 9th I blew out my right calf.

W - 15+ Easy

T - 6+ GA

F - 6+ GA. Scheduled 10 but just didn't feel it

S - 18

S - 13+ 5 mile warm up + 5 mile race @ half marathon pace + 3 mile cool down

T: 72.4
MTD: 251
YTD: 1286.4
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