Training Summaries 5/14

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12 Replies Last post: May 30, 2007 9:20 AM by AndyHass

Warrior1971

223 posts since
Dec 14, 2007

May 20, 2007 8:28 PM

Training Summaries 5/14 - 5/20

Post 'em if you got 'em.

Coming off a pretty crappy week of 66 miles, a bad workout and a 4-mile weekend...

Mon - 7.3 miles w/ 2x10 min. hard worked in, felt decent (6:08)
p.m. - 8m on the local trail, intending to go hard and work in some strides late. Felt amazing and was sub-6 the entire way. Did 16x :30 strides w/ :30 rest during the last 3m, which were in 16:18. If only all runs were like this...

Tues - 16.3m bike to work in a season "PR" of 52:32, then 10.5 easy (6:54)
p.m. - easy 16.5m ride home

Wed - 6.2m warm-up/cooldown to and from the track. 12x 400 in :69 avg. w/ 400 rest in 1:55 avg. Felt good.

Thur - 6m easy (6:42)

Fri - 6.3 slow (7:08), w/ a few easy strides at the end

Sat - about 6.2m of warm-up/cooldown for race. 12K road race in 38:48 for 5th. Goal going in was 5:15 pace and I hit 5:12, and at 10k probably had a PR for that distance by ~:30. Good race.

Sun - about 6.3m of warm-up/cooldown for 2-mile and 5-mile races, an hour apart. 2m was a disaster as we all cut the course and then the top-3 went off course. Just kinda mailed it in after about 5 min. and did enough to take 2nd. Legs were lifeless. Total turnaround for the 5m. Felt good right off the bat and pulled away for the win in 26:18.

Total: 77 miles and 32 on the bike. What a difference a week makes. The reduced mileage and emphasis on workouts seem to be paying dividends. I only wish the very good 12k race was at a normal distance, so I could quantify it better.

------------------
Greg
My User Profile[/URL" target="_blank">

verses

55 posts since
Sep 17, 2006

1. May 20, 2007 10:36 PM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Cheers Greg, nice races!

Monday 5/14 Afternoon -- 1'08 Brisk Walk
Monday 5/14 Evening -- 1'00 Spin
Tuesday 5/15 -- Off
Wednesday 5/16 Evening -- 1'05 Brisk Walk
Thursday 5/17 Evening -- 1'05 Brisk Walk
Thursday 5/17 Evening -- 1'07 Spin
Friday 5/18 Evening -- 1'40 Brisk Walk
Friday 5/18 Evening -- 1'00 Spin
Saturday 5/19 Afternoon -- 1'20 Brisk Walk
Saturday 5/19 Evening -- 1'00 Spin
Sunday 5/20 Morning -- 1'00 Spin
Sunday 5/20 Evening -- 1'00 Spin
Net ~ 6'20/26M Walk, 6'07 Spin

Another setback week as the torque in my right leg became intolerable on Tuesday. It loosened up a bit as the week went on and thus I hope to start again with the short runs this coming week. I think I shall also be seeking professional aid again to try and sort out the difficulty with the leg. If anyone has suggestions for organizations or individuals in the area of southeast Michigan (UM Ann Arbor) that I might look into it would be much appreciated. I've been told that Clint Verran's (that would be an interesting appointment, I'd be stuttering all the time) shop is worthwile as well as a CCSP by name of Ken Stopa. I didn't have any success working with UM MedSport people I fear. Hope everyone had a good week and successful racing

DanMoriarity

823 posts since
Dec 14, 2007

2. May 21, 2007 4:46 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Nice race Greg!

Mon- 8 miles including 3x 5min fast, 5 min jog
Tue- 9 miles easy
Wed- am 10 easy pm 4 easy
Thu- am 6 easy with 10x1 minute hill reps pm 4 miles
Fri- 9 miles
Sat- 9 miles
Sun- rest

59 miles in total. Felt great early in the week and felt like **** on the weekend. My legs were trashed for a couple of days after the hill workout.

TD Runner

298 posts since
Oct 25, 2001

3. May 21, 2007 5:14 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

I had a scheduled recovery week coming up, but I started thinking I could push it back one week this week put reality into perspective very quickly. I need the recovery week!!! My body has adjusted fine to the volume, but since my training partner got back, the intensity has upped big time.

M: AM: 4 easy PM: 13 easy

T: AM: 5 easy PM: 15 (10 steady then mile on/off for the last five 4:58/6:38/5:04/6:56/5:30)

This workout is when I knew I was in trouble. At the 10 mile mark when I was supposed to do the mile on/off I felt like ****. I asked my training partner if we could bag it and just run back. His response, suck it up Neville and stop bein a puss. I convinced him to compromise and only do the ons at 5:10 and he said sure. As you can see that's not what we did, his ons were 4:58/4:48/4:46. He hammered me.

I wasn't taxed on these efforts, my legs were just shot.

W: AM: 3 (cut short) PM: 6 - miserable

T: AM: 4 PM: 8 - bagged track workout after second set; it just wasn't there

F: AM slept PM: 4

REST WEEK STARTS

S: 12 (7:40 pace)

S: 10 (7:45 pace)

84 miles for those 7 days and 5 more days of rest!

mainers

341 posts since
Apr 4, 2006

4. May 21, 2007 6:10 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

great races greg, after a 'cr@ppy' week!

my week was

M- off
T- 2m w/up, 6*1000 with 400 recovery (3.07,3.11,3.07,3.07,3.14,3.14), 1m w/down
W- 7.3 (6.38)
Th- 11.9 (started in 6.40s down to 6s by end, really rolling)
F- 7.35 (6.35)
S- 14.4. First ten 6.50s, last 4 moving down to 6.10
Su- 2.3 w/up, 3*2k with 2 minute recoveries (6.37/6.33/6.33) then 2.25 miles of 400 on/400 off (76/76/76/76/80, offs were 1.52)

good week, feeling strong and heel not a problem. 4 more weeks of consistent hard work hopefully and then back to racing

------------------
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tuscaloosarunner

728 posts since
Apr 7, 2006

5. May 21, 2007 6:28 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Greg, you the man, what can I say...

Anyhow, recovery was the name of the game:

M: 7 EZ
T: 12.5M in the forest; it was supposed to be 7, but I overshot the the trailhead and didn't figure it out for 20:00. Banjos were dueling...
W: Off, Drive to STL
R. 7.25M EZ, EZ fartlek
F: 8M EZ
SA: 7.25M EZ w/ 6x:30 strides built into run
SU: am: 4M; pm: 4M

50M

Legs felt like they started to come around on R, though F and SU were slow. Like I said, I'm suppose to race on Memorial Day, so I hope that I can take another week of easy-ish runs and get my legs back in shape.

Crappy thing, though: I wear orthotics and my PF started to get a little grumpy in the heel. Time to get new ones I suppose...

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Tuscaloosarunner[/URL" target="_blank">

BorntoRunDave

103 posts since
Dec 14, 2007

6. May 21, 2007 7:19 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Nice races Greg, espicially the 12k, judging by the times if it wasn't for Nate, it would have been an interesting finish for 1st. When did he break away?

S: ez 11@7:29 pace
M: 8.12@6:13 pace
T: off (legs tired)
W: Track: 6 x 800 at 5:17 pace - finished with a 74 sec 400 (overall 8m)
R: off (no time)
F: ez 3@6:40
S: Bedford 12k - 42:18 - highest GP finish - ran well - happy with the hard training since Boston (+2 wu/cd)

Roughly 40 - low but happy with the race

Warrior1971

223 posts since
Dec 14, 2007

7. May 21, 2007 9:39 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

quote:<HR>Originally posted by BorntoRunDave:
Nice races Greg, espicially the 12k, judging by the times if it wasn't for Nate, it would have been an interesting finish for 1st. When did he break away?
<HR>

Good race for you too, Dave. I would say Nate still had company at the mile, but had pulled away a bit by 2m. Shortly thereafter, he just vanished. Here is the results link, for those interested:
http://www.coolrunning.com/results/07/nh/May19_33rdBe_set1.shtml[/URL" target="_blank">

RTCRUNR

396 posts since
May 25, 2002

8. May 21, 2007 1:02 PM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Greg, great job with the 12k, and that was pretty impressive to double back like you did the next day.

Here's my week:

Mon - AM: 4.5, PM: 6
Tue - AM: 5, PM: 7 incl 6X1 min strides
Wed - AM: 5, PM: 10 incl 5/4/3/2/1 min on w/ 2 min rec
Thu - AM: 4, PM: 6
Fri: PM: 5.5 on trails
Sat: AM: 11 incl 5k XC race (2nd overall), PM: 4.5 on trails
Sun: AM: 17.5

86 miles total

Not a bad week. I'm pretty pleased with the race in spite of not only losing but also losing my course record. I ran the same race back in 2004 and set the course record that year. I was in the midst of a decent block of training then, so I figured if I could run close to that time this year I'd be doing pretty good since I've really only been back at it 6 weeks. Well, I ended up running 49 sec faster than 2004. Some of that was having a perfect morning and somebody pulling me along, but I still wouldn't have thought I could go faster than I ran 3 years ago much less that much faster. Tells me I'm maybe in a little better shape than I thought and that what I'm doing in training right now is working.

PeytonH

108 posts since
Dec 14, 2007

9. May 21, 2007 4:48 PM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Last week before really getting after my summer base training. Our coach is supposed to be sending us a detailed program soon, and I'm already excited about next cross season!

S: Long Run (12mls)

M: Easy 8mls + Weights

T: Easy 9mls

W: Easy 10mls + Weights

R: Easy 8mls

F: Recovery 8mls

S: Easy 10mls + Weights

65 Miles Total

donnyl

590 posts since
Nov 9, 2007

10. May 22, 2007 4:47 PM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

Man, that was a smoking fast 12k up in Bedford. Some very impressive masters times.
My week:
M-6
Tu- 10 including 7 hard tempo
W- am-6, pm-5
Th- am-6, pm-5
F- 6
Sa- 8
Su- 9. Track: 8x 800 w/1:30 rest (2:45,2:44,2:44,2:44,2:43,2:44,2:43,2:40)
Total-60
Very good week. Tempo run was excellent, 800s were a couple seconds slower average than I wanted, but very much under control. Mile repeats again this weekend and then I'll try the 800s again with 2:00 rest and see if I can run a bit faster.

mark capparella

57 posts since
Dec 14, 2007

11. May 25, 2007 12:03 PM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

"2m was a disaster as we all cut the course and then the top-3 went off course."
++++++++++++++++++

Greg: I wondered why those 2-mile times at Devens were so fast! It's a shame that the race directors didn't have good course management. I would have expected better from a race that offered a $$$ purse! I'm kind of glad I opted for the HMEA 5K in Franklin that day.

As far as training last week for me:

Monday May 14:
Intervals
2 mi w/u (15:30)
6 X 600m (100R) 200m (500R)
1:54-2:00 (ave 1:57) for 600s
(40-50) for 100R
34-36 (ave 35) for 200s
(2:40-3:15) for 500R
1.75 mi c/d (13:36)
9 miles total

Tuesday, May 15
Easy 7 miles 54:23 (7:46/mile)

Wednesday, May 16
Tempo/Steady State Run (turned into more of an easy run due to the heat!)
8 miles 54:31 (6:48/mile)
mile 1 - 7:15 (w/u)
mile 2 - 6:12 (hard)
mile 3 - 6:40 (hard)
mile 4 - 6:43 (hard)
mile 5 - 6:59 (easy)
mile 6 - 7:04 (easy)
mile 7 - 6:53 (stride at end)
mile 8 - 6:45 (steady with stride at end)

Thursday, May 17
AM- easy 4.1 mi 32:00 (7:48/mile) 6 strides over mile 3-4
PM- easy 8 miles 58:16 (7:17/mile)

Friday, May 18
VERY easy 2 miles 16:00 (8:00/mile)

Saturday, May 19
Easy 4.10 miles 31:30 (7:40/mile)

Sunday, May 20
Race HMEA 5K (Franklin, MA) 17:17 (5:33/mile) 1st overall
mile 1 - 5:44
mile 2 - 5:36 (11:20)
mile 3 - 5:23 (16:43)
mile 3.1 (finish) - 34 (17:17)

Warm Up - strides/Cool Down/Recovery Jog 6 miles total

WEEKLY TOTAL: 51+

AndyHass

1,385 posts since
Dec 14, 2007

12. May 30, 2007 9:20 AM

in response to: Warrior1971

Re: Training Summaries 5/14 - 5/20

21 miles over 2 runs. One workout, 10minON/5OFF/8ON/4OFF/6ON/3OFF/4ON/2OFF/2ON.
ON paces all 5:28 but last one 5:12. All OFF paces 6:20. Not nearly the fastest I've done this workout, but felt great and happy with it given I've been around 20mpw for a month.

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May 20, 2007 8:28 PM

Training Summaries 5/14 - 5/20

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