Weekly report 1/16 – 1/22

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This topic contains 14 replies, has 13 voices, and was last updated by  Ed 1 13 years, 1 month ago.

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  • #2152

    Ed 1
    Member

    Ran 12 in the sub-zero temps Sunday morning. Cross-trained Monday with a little 500 meter swim. Ran 7 this AM w/10 strides at Bally’s (to regulate speed & stay warm). Feel very good. Made Wednesday an actual rest day 😯 This AM a nice 9 mile run – right on schedule. Most of the 9 miles was 8:00 mpm down to 7:2? mpm. Felt very good. Amazed at how following a schedule properly feels good and easy. Made Friday an actual rest day per my coach’s schedule – did not get out Saturday – tons of shoveling instead.

  • #17358

    Double
    Member

    Mon = OFF

    Tue = 12.0 w/ 10 x 1:20

    Wed = 14.0 thru snow on Drumlin

    Thu = 12.0 w/21:00 hard

    Fri = 4.0 laughingly slow

    Sat = 2:31:17 brutal

    Sun = 1:31:06 easier

    Total = About 69

  • #17359

    cameron
    Member

    16th 5.5 Miles

    17th 7.5 Miles

    18th 4.75 Miles

    19th 5.25 Miles

    20th 7.5 Miles

    21st 4.75 Miles

    22nd 5.5 Miles

    total: 40.75 🙄

    10 weeks to trailbreaker

    12 weeks to boston

    16 weeks to ice age 50m/50k

    19 weeks to kettle 100k

  • #17360

    Anne
    Member

    1/16-9 miles

    1/17-3 miles w/7 LS & 6×100 strides

    1/18-rest

    1/19-2×1200

    1×800

    1×400

    1×200

    6×100 strides (2 mile warm up & 1 mile cool down)

    1/20-5 miles

    1/21-4miles

    1/22-10 miles

    Add some shovelling in there for good measure.

  • #17361

    Anonymous

    Mon – rest

    Tue – 9 w/6×800 in the middle @3min

    Wed – 6 easy

    Thu – 12 by moonlight

    Fri -rest

    Sat – 18 through the 1st couple hours of snow 😀

    Sun – 6 easy plus 2 hrs of shoveling

    51 for the week

  • #17362

    Run
    Member

    Guest was me,

    Tim

  • #17363

    Peter
    Member

    17th 5.0 M

    18th 6.1 M

    19th 6.0 M

    20th 6.2 M

    21st 7.2 M

    22nd 2.5 Hours of snow shoveling 🙄

    23rd 9.5 M

    total: 40.0

    The 17th was quick (6:30 pace). Everything else was slow (8:00 or so)

  • #17364

    Anonymous

    Mon: 6 Easy

    Tue: 7 Tempo (on the mill)

    Wed: 16 Steady (on the mill)

    Thu: 7 Steady

    Fri: 6 Easy (on the mill)

    Sat: 13 Steady

    Sun: 12 Marathon Pace (on the mill)

    Total: 67 Miles

    With 13 weeks till my race I begin hill repeats this week. Those workouts are on the mill but after the past few days that may not be so bad.

    Today was impossible, winds gusting over 40 mph, temperture in the teens, and about a foot of snow on the ground. I was happy to have a treadmill!

    Randy

  • #17365

    randys
    Member

    Hmmm,

    Strange, the last ‘quest’ was me. Not sure why that happened. I had my system set to auto-login. For some reason it didn’t work today.

    Randy

  • #17366

    SwampTiger
    Member

    Week 13 of Pfitz’s 18/70. Recovery week. Modifed for travel on Thur/Fri and the race Sunday.

    Mon – Rest

    Tue – 10

    Wed – 12

    Thur – 8

    Fri – 6 w/ strides

    Sat – missed a planned 5. I slept late then family activities all day. I wasn’t too upset about it with the race Sunday.

    Sun – 25K race. Good run, it felt like nice easy pacing but not sure since there were no mile markers. Ended up a bit faster than I would have expected.

    Total – 71.5

  • #17367

    1/16- 10.1

    1/17- 5.8

    1/18- 9 (4X8:00 hard with 4:00 recoveries)

    1/19- 8.25

    1/20- 6

    1/21 7.9 (2X 15:00 tempo with 5:00 recovery between)

    1/22 6.2 cross country, very remote

    A hair over 53 total.

  • #17368

    r-at-work
    Member

    guess I’m supposed to be happy my back/ hip is better…

    (M-3, F-3)a big six for the week… should have run yesterday as well but life got in the way, at least my husband was sympathetic, his gym as closed down(only 3 inches of snow and everything closes)….

    no excuse I suppose… not sure where to pick up in my schedule, have to call the coach…in fact there was an email last week that the HS was not going to let us run if there was snow on the track so I have to find out if we even HAVE track tomorrow…

    -Rita

  • #17369

    Zeke
    Member

    S – 5 AM & 5 PM

    M – 5 AM & 5 PM

    T – 12

    W – 5 AM & 5 PM

    Th – 8 AM w/ strides & 5 PM

    F – 10

    S – 10

    Total – 75 miles

  • #17370

    Date Miles Time Pace

    1/17 10.8 1:32:33 0:08:34

    1/18 8.9 1:16:37 0:08:37

    1/19 14.9 2:01:56 0:08:11

    1/20 8.9 1:16:58 0:08:39

    1/21 6.8 0:57:30 0:08:27

    1/22 22 3:15:42 0:08:54

    Totals72.3 10:21:16 0:08:36

  • #17371

    One of the luckiest bastards on the planet. I’ve been in Key Biscayne, FL since Saturday morning. Ran 70 miles last week including a 16 mile long on Sunday and a ten mile progression run earlier in the week. This was a recovery week. Moving into the second mesocyle of 18 week Pfitz 70+.

    Last night ran for an hour in Bill Bass State Park in Key Biscayne in 65 degree weather on a dirt trail as the sun went down over the Biscayne Bay. One of the top 5 runs of all time, didn’t want it to end.

    Steve

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