February 28, 2005 at 2:52 pm #2278
Wow last week was bad – more miles in 1 day this week than all of last week.
Sun: 18 in 2:45:00 – can I really add 8.2 miles in just 10 minutes?
Mon: Rest day
Tue: 10 with 5 at LT 6:58 pace.
Wed: Rest day shifted from Friday
Thu: 4 faster than I should have but it felt awesome
Fri: 11 @ 8:30 pace
Sat: 7 w/ 10 strides
Total = 50 🙂
February 28, 2005 at 3:32 pm #17871Ed 1 wrote:Wow last week was bad – more miles in 1 day than all of last week.
What happened last week? I know it was a recovery week, but that doesn’t mean “don’t run.” It’s in the past now, so don’t worry about. You have some tough weeks coming up, try to hit your workouts.
Sun: 18 in 2:45:00 – can I really add 8.2 miles in just 10 minutes?
2:45 + :10 = 2:55. So now you’re shooting for 2:55? Again, 5 minutes is a big difference, especially when you start getting in that range. It’s nice to have a long-range goal like that, but focus on the short-range goal right now.
February 28, 2005 at 6:33 pm #17872
I am just scared that if I train for a 3:00:00 I’ll hit a 3:00:01 or something stupid like that. I know that the five minutes is huge but I feel like I’ll need a five minute cushion just in case. Anyway, it does not matter too much – I am going to follow your advise the best that I can and let the numbers take care of themselves. Last week was a mess for me – I felt pretty under the weather Thurs, Fri and Sat but madde it our Sat. Sunday that week was the snow day – out w/ the children for four hours.
I was worried about the 18 miles yesterday – until I ran it. It felt great.
February 28, 2005 at 6:46 pm #17873Ed 1 wrote:I am just scared that if I train for a 3:00:00 I’ll hit a 3:00:01 or something stupid like that. I know that the five minutes is huge but I feel like I’ll need a five minute cushion just in case.
Well, you might as well train for 2:50, then you’ll have a 10 minute cushion.
You don’t pick a time and train for it. You put in the training and then hone in on a time.
3:00:01 would be awesome. I can think of a million things that can go wrong if you 1) train for a time you’re not ready for and/or 2) race for a time you’re not ready for. None of them will result in a time faster than 3:00:01.
I think it’s great that you’re so focused on breaking 3 hours. However, if that’s the only reason you lace your shoes before each run, then I think it’s going to be that much harder to reach your goal.
February 28, 2005 at 6:59 pm #17874
My focus was at first to get the sub 3 but as my training has become consistent and running hard has gotten easier and 12-15 miles is easy – being more and more fit as a stronger runner has become part of my goals. It feels good to reel off a 8-10 mile run faster than I have in the past and not feel tired like I got nothing left to give. I want to run strong, hard and effortless (so to speak) at long distances. It may take me years to get where I want to be and it might happen this fall.
Your guidance has been more than I could have hoped for – if I do not make my goals it is because I have not provided enough feedback regarding my runs. There is plenty of time to my test – let’s git er done.
March 5, 2005 at 7:20 pm #17875
Not really that bad, but foot still hurts 😕
Sun – off
Mon – 5.6
Tues- off (Podiatrist appt)
Fri – 6.1
Sat – 10 (Finally, a double digit run……)
Total – 34 on five runs
Go back to the foot Doc on Tuesday, most likely for orthotics. Hope it helps!
March 6, 2005 at 4:36 am #17876
Monday: 12 Easy
Tuesday: 6 Easy (Here and Wed I had some kind of stomach problem, thought I may have pulled an ab, but it went away after Wed so I guess it just hurt…made 2 short runs really suck)
Wed: 4 Easy
Thursday: 10 Easy
Friday: 14 Easy
Saturday: 8 Medium
Sunday: Day Off, I’ve had enough for the week
Total: 54, highest 2 week period ever (110 miles)…another step in the right direction!
March 6, 2005 at 4:38 am #17877
A cutback/recovery week for me
Monday: 6.1 easy, strength training
Tuesday: AM-9.3, PM- 1650 m swim
Wednesday: AM: strength training-appointment with strength coach to go over new routine and exercises for the next cycle; was sore the next day
PM: 7.4 easy
Thursday: noon: 2.1 w/u, ~5k race (19:21-was a little longer than 5k; terrain was on road and trail with some hills), 1.2 c/d
PM: swim-1400 m
Friday: 6.1 easy; quads/hamstrings sore from Thursday
Sat: 14 LR, 7:39 pace
Sun: rest day
Total: ~50 miles
March 6, 2005 at 5:26 pm #17878
March 6, 2005 at 7:26 pm #17879
Mon: 6 Easy
Tue: 7 Tempo
Wed: 13 Easy
Thu: 7 Tempo
Fri: 6 Easy
Sat: 16 Marathon
Sun: 12 Steady
Total: 68 Cutback week
The Saturday 16 miles started off as a long run (around 8:00 pace) for the 1st 2 miles, then moved to 7:45-7:30 for 6 miles, then 7:30-7:15 for 6 and ended at 7:00 for the last 2. Average pace was 7:30 which is 10 sec/mile faster than planned mp.
The run felt comfortable. No fatigue and no impact on the 12 miles the next morning. In fact I finished that run with several miles at 7:00 pace too.
I am gaining confidence each week that the 7:40 mp will be no problem in 7 weeks.
March 6, 2005 at 11:02 pm #17880
Tuesday: 6 mles TM
Thursday: 6 miles
Friday: 6 miles+strides
Sunday: 18 miles on hilly trails
36 miles for week
244 miles for year
March 7, 2005 at 12:50 pm #17881
weird week… got a note from the coaches on Thursday that they had screwed up my schedule…oh well… suggested I take it easier on my long run as there is only two weeks left…
so Thursday I cut back to a 20 minute threshold run (from 30) and Saturday I did a very easy 20 miles, and ate way too much GU, on purpose… last chance to see how much is too much… actually it was fine, maybe because I was had Cliff Shot (rasberry) for most of it..
so now I’m into the taper officially, get a massage today, no soreness, just a little stiff yesterday morning… I know I didn’t have as much mileage in as I should have, winter never seems to go smoothly for me… the big thing this weekend was the emotional turmoil with the kids… I jokingly told my husband that I was going to “give up” being a mom for the next two weeks 😯 … he said he would help out where he could but that if nothing else I would have lots to chat about with the pace group…
March 7, 2005 at 1:51 pm #17882RandyS wrote:I am gaining confidence each week that the 7:40 mp will be no problem in 7 weeks.
Nice MP run. I agree that 7:40 MP should be very doable for you for you in 7 weeks. Keep rolling.
March 7, 2005 at 1:53 pm #17883
S – off
M – 8
T – 12 w/ hills
W – 8
Th – 12 w/ 9 up-tempo
F – 8 w/ strides
S – 12 w/ hills
Total – 60
March 7, 2005 at 2:58 pm #17884
Steve From NJMember
Ran 78 for the week which is pretty much consistent with the plan which called for 82. Started some VO2 work on Tuesday with 6 x 2 minutes hard with 90 second recoveries. Ran some MP/LT pace on Wedn and Friday. Had planned to run a 20k race on Sunday but bagged it due to some niggles I’ve been dealing with this week. My PF is hurting pretty good and I have a twinge in my groin. I have a history of groin injuries so I thought I better play it safe. Had a strong long run yesterday of 18+ including 16 at or close to MP.
Week 12 – 6 to go – 3rd Mesocycle
Monday Easy in snow from office to Central Park w/ Joe 8.0
Tuesday VO2 – 6 x 2 minutes with 90 second recovery 8.2
Wednesday AM 10 in CP, PM 7 in CP with 1 at MP and 2 at LT 17.0
Thursday Easy in CP 8.2
Friday Easu in CP picked it up for a few 9.8
Saturday AM Easy on Traction 7.8
Sunday Moderate traction, giralda, into chatham, featherbed, james, home then back to convent to pick up erins car 18.5
Total Weekly Mileage 77.5
Total Monthly Milage 77.5
YTD Mileage 705.1
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