Weekly update 3/13 – 3/19

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This topic contains 11 replies, has 12 voices, and was last updated by  Ed 1 13 years, 8 months ago.

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  • #2331

    Ed 1
    Member

    Sun: 17.5 fairly quick pace under 8:00.

    Mon: Rest Day

    Tue: 6 – sick but still running

    Wed: 14 – sick but still running

    Thu: 6 – sick but still running

    Fri: Rest day feeling better

    Sat: Sick again w/ a vegence – no run

    Total =43.5

  • #18067

    TimRuns
    Member

    Mon: 8 easy

    Tues: 11.5 progression-first 7.5 easy-moderate, last 4 @ LT-10k pace

    Weds: 7.5 easy

    Thurs: 13.2 steady over a number of hills

    Fri: 8.4 easy with 4×100 strides

    Sat: 19.6 steady, though on the slower side (7:43 pace)

    Sun: rest day

    Total: 68.2 miles, also with 2.1 miles of swimming and 2:15 of strengthwork

  • #18068

    Husker
    Member

    S – 11

    M – 8

    T – 13

    W – commute: 7.25 AM, 5.25 PM

    T – 10 total: 2 warm up, .5 MP, 5.5 threshold pace, .5 MP, 1.5 cool down.

    F – 4.4 lunch break run

    S – 16 with 13 at MP.

    Total – 74.9 which is a personal high for a week. Good running week overall, despite what seemed like 10 pounds of mucus clogging every sinus in my face for the last 5 days. 30 days till Boston…

  • #18069

    randys
    Participant

    Mon: 6 Easy

    Tue: 7 Tempo

    Wed: 14 Medium Long (7:44)

    Thu: 7 Tempo

    Fri: 6 Easy

    Sat: 16 Long (7:49)

    Sun: 11 Steady (some MP)

    Total: 67 Miles (cutback week)

    Next up: A little less emphasis on tempo runs; doing 24 long on Saturday, resuming use of AdVair (stopped using it 3 weeks ago; perhaps that caused my problem on longer runs this week).

    5 weeks to go. Somewhat less confidence after the tough time on the long run. Did that same run at 7:31 with ease less than 2 weeks ago. Now it was a struggle!

    Randy

  • #18070

    Ran 75 miles this week including 3x.6 of a mile at 5k pace on Tuesday, a medium long run on wedn and a 20k race inside a long run today. One more tough week and then the taper starts. Feeling good about the training and nothing really hurts too bad. Dealing with a little PF which is impacting my miles a little but I think I’ll be alright.

    Was happy with the race. Wanted to run 1:12 and was able to dip just under (1:11:45) for 5th place. Ran the first 10k in 35:33 and slowed down a little for the second half but I’ll take it. Below are my splits.

    5:39

    5:45

    5:41

    5:44

    5:46

    5:43

    5:49

    5:52

    5:50

    5:51

    5:53

    5:49

    2:22

    Here is my week:

    Week 14 – 4 to go

    Monday Easy in CP 8.2

    Tuesday 6 wup on Whippany Loop plus 5 x lower cromwell 3:11, 3:14 and 3:02 9.2

    Wednesday 5 from train station, 5 w/ running co, 3 back to train 12.5

    Thursday AM Easy on Traction Line 7.8

    Friday from office, cp loop plus jog over to train 9.5

    Saturday easy in loanaka pushing cam and moira 8.0

    Sunday 4 wup, 12.4 in 1:11:45, 3.5 wdn 20.0

    Total Weekly Mileage 75.2

    Total Monthly Milage 226.0

    YTD Mileage 853.6

  • #18071

    Run
    Member

    This week was tough for me. I didnt feel fully recovered from last weekends race until Friday, I even had to cut my speed workout short on Wed because I just felt like crap. After 22 today, I can start to relax and enjoy some extra rest; 4 weeks to go.

    Mon— rest

    Tue—5 easy+ strides

    Wed—7 w/2×1200

    Thu—rest

    Fri—11

    Sat—6

    Sun—22

    Total–51miles

  • #18072

    SwampTiger
    Member

    Struggled through the week, but got everything in.

    Mon – Rest

    Tue – 9 w/ 5×[email protected] pace

    Wed – OFF couldn’t fit it in due work

    Thur – 7 AM/ 5 PM, unplanned double to make up for Wed

    Fri – 13

    Sat – 8 w/ 10xStrides

    Sun – 18

    Total – 60

  • #18073

    JCWrs
    Member

    Monday: 15 Slow

    Tuesday: 10 Slow

    Wed: 5 Slow

    Thursday: 10 Slow

    Friday: 12 Moderate to Fast at the end

    Saturday: Off…just wasn’t feeling it today

    Sunday: 6 Slow

    Total: 58, yet another solid week.

  • #18074

    r-at-work
    Member

    the other days don’t matter at this point… only Saturday…

    Shamrock Marathon 4:14:25, new PR by 8 minutes…

    hung with the 4:15 pace group, passed them at mile 24… first time I was able to pick up the pace at the end of a marathon…

    -Rita

  • #18075

    Zeke
    Member

    S – 13

    M – 6 w/ strides

    T – 12 up-tempo

    W – 8

    Th – 11 w/ 7 up-tempo

    F – 7

    S – 5 (race tomorrow)

    Total – 62

  • #18076

    Peter
    Member

    S – 6

    M – 5

    T – 8

    W – 4.5 on treadmill – 1st time wearing my new orthodics

    Th – 5.2

    F – 5.3 slippery footing

    S – off

    Total – 34

    more miles this week….

  • #18077

    MothAudio
    Member

    Monday: OFF

    Tuesday: 6 miles

    Wednesday: OFF

    Thursday: 8 miles / 5k race

    Friday: 6 miles

    Saturady:OFF

    Sunday: 18 miles on hilly trial

    38 miles for week

    318 for year

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