Last week was a total recovery week due to a sick kid at home every day and not much running.

Mon-6.25 easy

Tues-6 am easy and 2.5 easy pm with XC team. last run with them.

Wed- 7.25. ended up running 10x200 in 36 avg with 200 recovery and then 2x400 in 78. had way too many donuts before workout and ended up sicker than a dog.

Thur-8 med pace with a push home in the wind.

Fri- 3 am and 2.5 pm with daughter on bike. really crunched on time

Sat- 7 med pace with daughter on bike. She is 7 and on a rolling course we averaged 7 min miles.

8-8.2 med pace.

Total for week was 50.2 , race next 2 weekends so we will see how training has paid off at that point.

Mon- 9 miles easy
Tue- 8 miles including 10x400m, avg. 83 sec, 200m jog rec.
Wed- off
Thu- 9 miles easy
Fri- 10 miles including 2x15 min tempo, 5 min jog
Sat- 9 miles easy
Sun- 11 miles easy

56 miles. The interval session was slow, but the tempo session was 10 sec/km faster than the same workout a couple of weeks ago, with the same or maybe a little less effort.

I'm losing fitness like a disintegrating comet. I've averaged around 20 mpw for the last five weeks thanks to a knee that I won't rest. That was good enough to run a good 10k after three weeks, but it doesn't help with a half marathon.

Monday, Tuesday and Wednesday - off
Thursday - 28 minutes
Friday - 24 minutes
Saturday - off
Sunday - Detroit Half Marathon in 1:26:51, 38th overall

34 km?

I was 12 seconds off my PB but whereas I struggled in that race, which was also very windy, I had a pretty good day yesterday. I also lacked strength when I realized that I was right on PB pace at ten miles. It was cold and windy, but my finishing surge was still awkward. I was pleased with how well I'm maintaining fitness.

I'm going to try and gut out a fast 10k in a couple of weeks before I mercifully end this experiment in how fast I can run on three days of training.

http://This message has been edited by aurang (edited Oct-30-2006).

M- 7.5 ez
T- 9 including 10k tempo run on track in 34.11 (5.30 miling)
W- 13
Th- 4.5 ez
F- 6 ez
S- off
Su- 21.5- last 4 on track in 25.11

good solid week for me. felt strong on the long run and was able to do hard workout yesterday (instead of tonight- apparently i'm on trick or treat duty so had to change usual tuesday workout to monday!!)

half marathon over tough hilly course coming up on Saturday. want a sub 74 if poss to tell me I'm on course for my December marathon goal

great run Greg! glad your run reflected the great training you've been putting in- now find a faster race!

I haven't posted here in a really long time, but I still read every now and then. Here's my training for last week...

Monday - AM: 5 easy. PM: 7 miles of various running, surging, plyos, core stuff with the team.
Tuesday - 11.5 slow in nearly 90 minutes.
Wednesday - AM: 5 easy. PM: 2.5 w/u, 8x100m strides. rare 5k xc dual meet (for college, at least) in 16:39 (5:16, 5:26, 5:26, 31). cooled down 2 miles.
Thursday - 8 slow in 64 minutes
Friday - AM: 5 easy. PM: 5 real easy
Saturday - day off. left knee very stiff
Sunday - 14 easy in 1:48

Total: 68.5ish

I've been battling some fatigue issues over the past few weeks, and it really hit me last week. The 5k was brutal as my legs were trashed pretty much all week. My knee freaked out on me Friday afternoon, but by Sunday morning it seemed to be fine. Weird.

Sorry, I think you have me confused with someone else! Maybe it's because I haven't been posting my workout weeks here on a regular basis, but my training has been much higher in volume and more consistent than last year. In the 4 months leading up to CCM, I averaged 90 miles per week, and that includes 3 low-volume cutback weeks mixed in. There was a small amount of cross-training mixed in there as well.

For comparison's sake, leading up to last year's marathon, I averaged 53 miles per week for the 3 months prior. There was significantly more cross-training going on in '05, due to injury concerns, but still the total volume was much lower than this year.

I have already run about 600 more miles in '06 (with 2 months left to go) than I did in '05. Now I'm curious to see how this additional "base" translates to track times this winter.