****, Andy! Congratulations on breaking 31! Wow, with a huge negative split to boot. Anyway, that's a great time, and it looks like you're on your way to a fast marathon.

As for me...
Mon - 45:00 on the bike, followed by 50:00 on the treadmill, going 7.3 for a 6:52 avg.
p.m. - 30:00 on the stairmaster, followed by 35:00 on the treadmill, going 5.3 for a 6:35 avg.

Tues - 13 miles at 6:47 pace, w/ 4x long, fast strides at the end.

Wed - 5.1 on the treadmill in 32:00 (6:17 avg.)
p.m. - 10.65 miles in 1:07:41 (6:21 avg.) 7k warm-up, followed by 5x1k hard, w/ 1k rest. Intervals were mostly against the wind, but mostly flat or downhill. Splits were 3:27, 3:14, 3:09, 3:15, and 3:14. Not as quick as I would have liked. Felt choppy and sluggish for most of them.

Thur - 13.53 miles in 1:34:30, keeping it relaxed throughout (6:59 avg.)

Fri - 7.28 miles in 50 min. (6:52 avg.), followed by 30:00 on the elipitical.

Sat - doing fun things with my boys all day, and made this a semi-intentional day off.

Sun - 6.4 of warm-up and cooldown. 10k in 33:19 (4th place) with fairly even splits, or maybe a slightly faster 2nd half. Not as fast as I would have liked, but I got off to a sluggish start and it was warm and windy.
p.m. - If you're a "junk mileage" hater, (I'm not) stop reading. 4.7 really easy (7:18 avg) just to loosen up and bump up the mileage.

Well, looking back at this week, and others, I think I need to add in more up-tempo stuff. The 10k was not great, and with the amount of shorter races coming up, I need some speed in the routine. Hopefully, next week will be long and intense.

Totals: 79.5 miles and 1:45 of cross-training.

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Greg
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http://This message has been edited by Warrior1971 (edited Apr-30-2006).

Mon- 20 min wu/cd 10x600m 1 min rest ave. 2:01
Tue- am 8 miles easy pm - 5 miles easy
Wed- am 5 miles easy pm 1 mile wu, 5 mile tempo run
Thu- 19 miles, hammered the last 3
Fri- R&R
Sat- 5 easy
Sun- 20 min wu/10 min cd 15km road race 57:49 13th overall.

69 miles. The race was ok, not bad, not great. It was very windy and I struggled the first half but salvaged a decent time ( for me ) with the wind at my back in the last 7km. Pretty good week of training, was getting a little tired after Thursday, but felt much better after Friday and Saturday. 4 weeks to go 'till marathon day, I'm ready and anxious to get on with it.

Still in an easy training mode.

Mon - 11 miles at 1/4 effort

Tue - AM: 5 miles of hills / fartlek
PM: 2 miles easy w/ wife

Wed - 5 miles at 1/4 effort, including 4 strides

Thu - AM: 2 miles easy w/ wife
PM: 5 miles including 2 mile tempo run

Fri - 5 miles at 1/4 effort, including 4 strides

Sat - 14 miles at 1/4 effort

Sun - 2 miles easy

51 total.

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still recovering from achilles woes. Better, but not good for hills or track yet. Had to jog a 10k, already signed up for it, and needed to check my status and see what the achilles couldtake and not take. Crawled up the hills, and stayed off the toes.

M: 12 @6:26 and 30 minutes on stair machine.
Tu: 11 @6:45
W: 29 - about 3:20.
Th: off
F: off
Sa: 5/\, 10k "race" in 35:42 for 61st place, fun times, one hour cooldown. Achilles felt pretty good - quite pleased with that.
Su: 5, with my 12 yr old.

Mile one: I can run all day at this pace!
mile two: Can we slow down?
that's about all he had to say.

about a 77 mile week, or so. It's getting back up there...