Training Summaries 5/28

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Warrior1971

223 posts since
Dec 14, 2007

Jun 4, 2007 10:11 AM

Training Summaries 5/28 - 6/3

I don't know why I'm starting this, b/c I had a lousy week...

Mon - off, spending all day hanging out w/ my boys (4m in the last 3 days - uh oh.)

Tue - 7m easy, then closing the last 2m in 5:40, 5:35
p.m. - 30.5m on the bike, feeling strong

Wed - 17.1m bike to work, w/ a stop at the track on the way. 5.25m warm-up/ cooldown, and 12x 300 in 50.x; felt decent.
lunch - 6.2 easy (6:45)

Thur - 4m feeling awful

Fri - 6m easy (felt better) 6:38, and a few strides

Sat - 3m shakeout in the a.m.
p.m. - 3m warm-up and 6m cooldown for the race. Race: 3k in 9:04. Terrible. Went out in 4:43, and had nothing left after that. Just want to forget it ever happened.

Sun - 10.2 hard (6:10) on trails
p.m. - 45.3m on the bike, over very hilly terrain. Pretty spent after this one.

Total: 56.5 miles and one bad race, plus 92.9 on the bike.

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

RTCRUNR

396 posts since
May 25, 2002

1. Jun 4, 2007 11:04 AM

in response to: Warrior1971

Mon - AM: 11 incl 5k in 16:21 for 2nd overall, PM: 4.5 on trails
Tue - AM: 4.5, PM: 6
Wed - AM: 4.5, PM: 8 incl fartlek of 3/2/3/2 on w/ 2 rec
Thu - AM: 3, PM: 5
Fri: PM: 4 incl strides
Sat: AM: 13 incl 10k in 33:46 for 1st overall, PM: 4 on trails
Sun: AM: 16.5

84 miles total

Not a bad week. Ran a couple decent races and managed to keep my mileage total up. The 5k on Monday is extremely hilly and probably runs 15-20 sec slow. The 10k on Saturday went well through 4 miles then I fell apart a little. I was by myself from before the mile on, and it was very warm and humid, so I had a hard time pushing myself late in the race. I would have liked to have been 15-20 sec faster, but I've made some decent progress over the last month, so I wasn't too displeased.

hubitron

140 posts since
Dec 14, 2007

2. Jun 4, 2007 11:29 AM

in response to: Warrior1971

So I'm gonna try to start back up again, since I didn't hear any bad news about the stress test that I had on Tuesday.

My recovery time is still too long, so I'm gonna try to build strength by mixing in a lot of biking (this seems to do good things for my achilles, which is my one chronic issue, due to a series of light sprains in my left ankle).

Mon 0
Tue Stress test - 20 min (3 min intervals, increasing intensity)
-max HR 196, but stopped before exhaustion
Wed 20 miles bike, 19.5mph (HR avg 161)
Thu 0
Fri 0
Sat 10 m AM trails - run went downhill after 7 miles (HR went up to 172, pace slowed to 8mpm, jogged it in with a newbie that I'm training)
Sun 20 m bike 19.7 mph

10 run, 40 bike

I've been wondering if "sympathy pregnancy" could be a cause of my decreased performance. I put up a post on the med tent this morning. My wife is at 6 months now with our first, and I've read that about 25% of the time, guys have some abnormal weight gain, and 15% of the time experience symptoms that mirror their wife's. Testosterone levels are known to take a dip in these dad-to-be's, which could explain the slower recovery time. I couldn't find anything athlete specific while googling around though.

Any of the dads here experience anything like this?

mainers

341 posts since
Apr 4, 2006

3. Jun 4, 2007 11:30 AM

in response to: Warrior1971

nice races RTC

I'm sure you'll bounce back soon Greg

I'm back from my travels to the UK. Got some good running in there. Temps in the 50s. Charlotte forecast high 90s by end of week so that will get messy!

this was my week, coming on the back of a 66 mile week which looking back i realised was my highest ever weekly total!

M- 14
T- 3 w/up, 4 * 1 mile on grass 'track' with 90 secs recovery (5.36/5.30/5.32/5.31), 1.5 w/down
W- 6 am/6 pm
Th- 7.7
Fr- 1m w/up, 3*1.6m with 2 min recoveries (5.50 pace), 4*200 with 200 recovery jogs, 1m w/down
S- off (flying back)
Su- 14.3

Total- 64.3 (2nd highest ever!)

Things going pretty well at mo. It's funny some days my legs are feeling crappy probably because of the increased mileage other days I feel like I'm flying. Heel is similarly fickle! painful after a hard workout or long run but fine the day after.

5k race on the 23rd to look forward to.

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My Profile[/URL" target="_blank">

PeytonH

108 posts since
Dec 14, 2007

4. Jun 4, 2007 11:43 AM

in response to: Warrior1971

Okay week for me. Seems like we are all a little "off" here lately. Took it fairly easy after a local race on Monday.

S: Easy 9mls

M: Memorial Day 8K Race (1ST Overall in 27:50 as Tempo); 9mls

T: Easy 8mls + Weights

W: Easy 6.5mls
Easy 4.5mls

R: Easy 8mls + 10x100m Form Strides & Weights

F: Recovery 6mls
Recovery 4mls

Sat: Light Progression Run (8mls from 7:00 down to 6:00)
Moderate Run on the Beach (5mls @ 6:25)

About 67 miles total. Feet were badly blistered after my sandy excursion on Saturday. Haven't run barefoot in a while, except some strides on grass.

verses

55 posts since
Sep 17, 2006

5. Jun 4, 2007 12:05 PM

in response to: Warrior1971

Nice races all

And best of luck Mainers, though a ways out.

In keeping with the trend I was a bit off this week as well -- still recovering from being ill. I was, however, able to start the really short runs again. It went well, and I plan to slowly add more distance this coming week as long as the knee remains happy. The hip is sore as a result of the walking, but not painful during activity and thus I see this as a sign of progress. Torque hasn't been too bad either.

Monday 5/28 Morning -- 1km Light Run
Monday 5/28 Evening -- 1'45 Spin
Tuesday 5/29 Afternoon -- 1km Light Run
Tuesday 5/29 Evening -- 1'35 Brisk Walk
Tuesday 5/29 Evening -- 1'20 Spin
Wednesday 5/30 Afternoon -- 1km Light Run
Wednesday 5/30 Evening -- 1'30 Spin
Thursday 5/31 Afternoon -- 1km Light Run
Thursday 5/31 Afternoon -- 1'00 Spin
Thursday 5/31 Evening -- 2'10 Brisk Walk
Friday 6/1 Afternoon -- 1km Light Run
Friday 6/1 Evening -- 1'15 Hard, Hard Interval(10-15) Spin
Saturday 6/2 Morning -- 1km Light Run
Saturday 6/2 Evening -- 2'20 Brisk Walk
Sunday 6/3 Morning -- 1km Light Run
Sunday 6/3 Evening -- 1'30 Spin
Net ~ 7k/4M Run, 6'05/24M Walk, 8'20 Spin

tuscaloosarunner

728 posts since
Apr 7, 2006

6. Jun 4, 2007 1:03 PM

in response to: Warrior1971

Hey all,

T-R was nothing, zilch. I caught up on Sopranos, got a plantar's wart frozen (it's been dogging me for a month or so) to blister off, which hurts like a b*tch, and I've been eating whatever I feel like.

F: 35 Bike + weights
SA: 30 Swim
SU: Jog for 40:00

In other words, recovering. More of same this week w/ some more jogging interspersed. Then start kicking in w/ some EZ running/early base before marathon training begins in earnest.

Let me ask you guys out there a question. I'm cutting back on the racing this fall. I'm making a clear outline and mostly sticking to it.

How's this sound for marathon prep:

Late July: 5k to assess current fitness.
Labor Day: Half Marathon as benchmark.
10/21: Hard Half Marathon: Want to kick butt.
11/21: 15-18 Mile test @ MP
12/8: Marathon

Otherwise, just putting in the mileage and working hard...

Thanks guys.

Trun

TD Runner

298 posts since
Oct 25, 2001

7. Jun 4, 2007 1:33 PM

in response to: Warrior1971

Greg - hang in there. We all have those weeks occassionally. Good running to everyone else. Mainers, your mileage is getting up there!

5/28: AM - 7 miles
5/29: AM - 6 miles PM - 13 miles
5/30: AM - 5 miles PM - 13 miles
5/31: AM - 9 miles PM - 9 miles
6/1: PM - 4 miles
6/2: AM - 8 miles PM 12 miles
6/3: AM - 5 miles PM 9 miles

Weekly total was 100 on the nose. Also raced a 5K on 6/2 as a prep race for my 6/16 PR attempt. My goal was to go out at pace push the second mile then whatever. I ran solid but it was pouring the whole race. I hit the mile in 4:46 (4:45 was the plan). I was in 4th there. I started closing down on the next two guys and got them fairly quickly. I hit the two in 9:48 which I was not pleased with so I pulled up and relaxed. After about 200-400 I started jamming again and finished in 4th in 15:36. 10 seconds off my PR but after a little taper, some quick stuff on the track and a positive attitude, I know it is going down. I think 15:15 is in the cards.

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Todd[/URL" target="_blank">

Hannibal Granite

66 posts since
Dec 14, 2007

8. Jun 4, 2007 2:40 PM

in response to: Warrior1971

M- 1:00 ~8miles
T- :30 ~4
W- 1:30 ~12
Th- :49 ~6.5
F- 1:17 ~10.5
St- 1:02 ~8
Sn- :07 ~1 (I had a bad headache and decided to try to run anyway, that idea lasted about 3 minutes before I turned around)

50 Total for the week

I have a 10K this Saturday, which will be my first race since January. I know it will be ugly (at least by my standards), but I want to do it just to see where I am now.

mainers

341 posts since
Apr 4, 2006

9. Jun 4, 2007 2:52 PM

in response to: Warrior1971

Todd, looks like you are rolling! good luck on the 16th

tusca, hope you're enjoying the recovery. i'm sure it will bear fruit, you were hammering it there for a good while man! in the opinion of a very inexperienced marathon runner that 15-18 mile pace workout 17 days out seems a bit much to me.

tuscaloosarunner

728 posts since
Apr 7, 2006

10. Jun 4, 2007 3:21 PM

in response to: Warrior1971

quote:<HR>Originally posted by mainers:
Todd, looks like you are rolling! good luck on the 16th

tusca, hope you're enjoying the recovery. i'm sure it will bear fruit, you were hammering it there for a good while man! in the opinion of a very inexperienced marathon runner that 15-18 mile pace workout 17 days out seems a bit much to me. <HR>

Oh, wrong date. I meant it to be the SA before I start 3 week taper--so I guess more like 21 days out...still too much?

mainers

341 posts since
Apr 4, 2006

11. Jun 4, 2007 3:55 PM

in response to: Warrior1971

it is for me but what do i know- i've only run one. i felt i peaked too early in retrospect. i smoked a half 5 weeks out but felt a bit flat going into the marathon. three weeks out i ran 21 as a final long run (at about MP plus 40 seconds) but didn't feel that great.

TD Runner

298 posts since
Oct 25, 2001

12. Jun 4, 2007 4:50 PM

in response to: Warrior1971

quote:<HR>Originally posted by tuscaloosarunner:
Oh, wrong date. I meant it to be the SA before I start 3 week taper--so I guess more like 21 days out...still too much?<HR>

I think it sounds good. I'm a fan of the 15-18 mile pace runs from 6 weeks out. I do my last 20 at the 6 week mark, then I do three weeks of the MP work (18 milers), then two weeks of harder 12 milers, then race.

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Todd[/URL" target="_blank">

tuscaloosarunner

728 posts since
Apr 7, 2006

13. Jun 4, 2007 6:24 PM

in response to: Warrior1971

Todd and Mainers, thank you!

One concern I had was running two halfs during the training cycle--though one is labor day, the other late October...if I do both, I'll do some kind of taper for the October one as I really want to see where I'm at, but for the Labor Day one...hmm...

BorntoRunDave

103 posts since
Dec 14, 2007

14. Dec 22, 2007 3:46 PM

in response to: Warrior1971

S: 5M race - 3rd overall - 27:23 - PR but a little disappointed
5 cd @ 7.12
2 wu @ 8:00
12

M: EZ 8.5 memorial day run - really slow @ 7:53
T: 5@6:00 then 2@6:18 - 7
Full weights (one legged squats / inclines)
W: Track
3x1k (3:10,3:06,3:19) - Too hot and humid - couldn't bang out fourth - Ended up doing 2miles at 11:57 instead
Total: 7 (Quads were also sore)
R: 7@6:12
F: 4@5:59 - very humid day -happy with run
S: 6@6:31 + full weights

Total: 51.5 @ 6:38 pace - 2nd week sub 6:40 for a pace - happy with intensity - disapointed with track

http://This message has been edited by BorntoRunDave (edited Jun-04-2007).

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Jun 4, 2007 10:11 AM

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