Your Week in Training August 22 - 28

Day	miles	type
Mon	10	easy	77°F
Tue	09	speed	60°F 3 w/up, 6 x 0.55 mile easy road repeats ~6:45 pace, 3 c/dn.
Wed	10	easy	70°F out & back to Sakonnet Pt. lighthouse at dawn - glorious.
Thu	09	easy	74°F
Fri	--
Sat	13.1	race	74°F Patrick Henry Half Marathon, Ashland VA during Irene 1:39:50.
Sun	10	easy	72°F Last of Irene - Old trees down, Rock Creek raging.
Week	61
YTD	1,463

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.

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

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.

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

Weekly: 64

Well done, Jerry!

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!

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!

Actually, my weekly is 64. Hope you see this before your next run.

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

closing in on a month mileage PR maybe 281.

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.

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

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!)

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

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

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

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

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)

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!!!!)

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