Weekly Update 2/6 – 2/12.

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This topic contains 18 replies, has 13 voices, and was last updated by  Ed 1 13 years, 8 months ago.

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  • #2231

    Ed 1
    Member

    This is motivating me to keep getting out there.

    Sun – 15 in 2:00:00

    Mon – Rest Day.

    Tue – 8 w/ 10 strides.

    Wed – 5

    Thu – 10, last 5 slightly faster than first 5.

    Fri – Rest Day

    Sat – Missed it

    Total = 38

  • #17686

    stealthycat
    Member
    Ed 1 wrote:
    Mon – Rest Day.

    Ed – curious why you rest after the long run?

  • #17687

    Ed 1
    Member

    That is what my on-line coach (Zeke) has me doing.

  • #17688

    Zeke
    Member

    Basically, I have Ed following Pfitz’s 18-week, 55 mpw program. Pfitz is big on the hard/easy routine and he counts long runs as hard days. So Ed can either rest or cross train the next day.

    Leading up to the start of the program, I was worried that Ed wouldn’t be able to follow a program. However, he’s on his 4th week and doing great. Two more “easy” weeks, then things get “fun.” Keep it up Ed.

  • #17689

    r-at-work
    Member

    not that I was breaking any land speed records… but I had such a great track work out this morning that I had to post…

    the set up was a 20 miler on Saturday… two easy days (both 5) and this morning I did a two mile warm up then 5 X 1200 at threshold pace with a 2 minute jog between…and a mile cool down…

    BUT… it was almost 40 degrees, lots of new people and some back from their winter break… my splits were close to perfect AND I passed people (obviously I’m getting better at pacing) and some only had 3X…AND when I was done I didn’t feel like dirt…

    hey… I’m not the slowest runner anymore… I know some of them will get back in shape and next month it might look different… but that’ll be okay because I’ll be tapering…

  • #17690

    Zeke
    Member
    r-at-work wrote:
    the set up was a 20 miler on Saturday… two easy days (both 5) and this morning I did a two mile warm up then 5 X 1200 at threshold pace with a 2 minute jog between…and a mile cool down…

    Glad to hear you’re rounding into shape. 3/19 will be here before you know it.

    It’s nice to compare yourself to others, however, in the end you can really only control yourself.

  • #17691

    Ed 1
    Member

    If things really vamp up in two weeks – I really need to concentrate on the cut back week being an actuall cut back week.

  • #17692

    Monday – 6.8

    Tuesday – 6.8

    Wednesday – 11.1

    Thursday – 6

    Friday – 6

    Total – 36.7

    I even got to run in the day light 2 days this week!

  • #17693

    Bart
    Member

    Bump down the spam

  • #17694

    Run
    Member

    M—rest

    T—8 w/5×[email protected]:15

    W—5 easy

    Th–rest

    F—11

    S—7 easy

    Su–13

    total 44 (recovery week)

  • #17695

    Another good week. Felt strong for the hill work on Tuesday. Got in two doubles during the week which is helping. Did my first extended MP workout today. Got through around 12 at MP over hilly terrain. This felt a little harder than it should have. Need more practice holding marathon pace. Revovery week coming up.

    Week 9 – 9 to go

    Monday Steady in CP – felt strong for some reason 8.2

    Tuesday Steady in CP – 3 x big hill – felt strong again 11.0

    Wednesday AM 7.8 steady, finished strong, PM 8.7 easy 16.5

    Thursday Easy in CP plus one loop on Bridal Trail 9.8

    Friday AM 7.8 PM 6.2 Steady 14.0

    Saturday 7.8 on traction Steady 7.8

    Sunday 16.5 including 12 at around MP or better with Joe in the Swamp 16.5

    Total Weekly Mileage 83.8

    Total Monthly Milage 167.5

    YTD Mileage 474.0

  • #17696

    randys
    Participant

    Mon: 6 Easy

    Tue: 7 Hills (14 x 400 w/ 400m recovery)

    Wed: 20 Long

    Thu: 6 Easy

    Fri: 7 Steady

    Sat: 13 Steady

    Sun: 12 Marthon Pace

    Total: 71 Miles

    I decided to take advantage of nice weather on Wed night and run the long run a few days early. It felt comfortable at 8:00 pace. I decided to only do 1 hill workout because I has some unusual soreness in the right leg.

    All in all, a good week! This is my last week of hills. Down to 10 weeks to my race. Feeling pretty confident in my race goal.

    Randy

  • #17697

    r-at-work
    Member

    M-5

    T-7 (5×1200)

    W-7

    T-nap (WTF?)

    F-7 (4 @up tempo)

    S-0 (son’s district meet)

    S-13, last 8 at MP

    I was starting to fade on Sunday when I met up wth a friend, she had been down last month with the flu, only her second weekend back, she is LOTS faster than I am but after being sick we matched up fairly well…

    only 39… but some good work in there

    -Rita

  • #17698

    Zeke
    Member

    S – 5

    M – 5 AM & 5 PM

    T – 8

    W – 6 AM & 6 PM

    Th – 8 w/ strides

    F – 6

    S – 11 w/ hills

    Total – 60 miles

  • #17699

    SwampTiger
    Member

    M – Rest

    T – 6 AM; 5 PM

    W – 15

    R – 6

    F – 13

    S – OFF; Up late Fri, getting a cold and family activities.

    S – 15 w/12 at MP on the treadmill. Avg incl @ 1.5%, varying from 0 to 3.0%

    Total – 60

    Upcoming week is revovery, but I think I’ll add a short recovery run today since I missed Saturday.

  • #17700

    cameron
    Member

    sun – off (sick)

    mon – off (sick)

    tue – off (sick)

    wed – 4.75

    thu – 7.5

    fri – 4.75

    sat – 19

    total – 36

  • #17701

    Peter
    Member

    Mon – off (sick)

    Tue – off (sick)

    Wed – off (sick)

    Thu – off (sick)

    Fri – 4

    Sat – 5

    Sun – 5

    Total – 14

    Feeling better now, and not worried about losing much after 10 days off.

  • #17702

    stealthycat
    Member

    2/6 – 8.2

    2.7 – 5.6

    2/8 – 6.5

    2/9 – 10.3 w/ 12X2:00 intervals

    2/10 – 8.6

    2/11 – 4.9

    2/12 – 6.5-7ish with a 5k PR

    Could have used more mileage this week, but I’ll take the PR.

  • #17703

    TimRuns
    Member

    A week of mostly aerobic base mileage with some X-training and weights

    Monday: AM: strength training

    PM: 7.3 miles easy, 6×100 strides 7:20 pace

    Tuesday: AM: 9.2 mile progression run (in “thirds”), 7:04 overall pace

    PM: 1400 m swim

    Wednesday: AM: strength training

    PM: 7 miles, 4×100 strides 7:25 pace

    Thursday: PM: 1 mile of swimming

    Evening: 10.3 miles steady, 7:11 pace

    Friday: AM: strength training

    PM: 7 miles, 7:27 pace

    Saturday: steady 15.2 miles, 7:33 pace

    Sunday: scheduled rest day

    Total Mileage: 56 miles, 7:21 average pace

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