Training summaries week ending 6/17

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mainers

341 posts since
Apr 4, 2006

Jun 17, 2007 9:27 PM

Training summaries week ending 6/17

How'd the 5k go Todd?

Glad your project's complete Andy- I'm jealous!!

Good week for me. i've started training with two new guys to the area who are both sub 15 guys and it's going great. For one we've been meeting regularly at 6am and getting our runs done before work, so I'm running far slower and longer and in much better weather than usual. Secondly i now have people to chase on my hard days.

I'm hoping I can at last make a bit of a breakthrough over the next few months. Heel is always reminding me not to push it too hard but seems to hurt more when i'm running errrands at the weekend than when I go for a run!

M- off
T- 3m w/up, 2*600 in 1.54 (400 recovery), 3,200 in 9.58 followed by 2 sub 70 400s, 1.7 w/down
W- 7.6
Th-9
F-9
Sa- 10 (three laps of summer breeze course Laker- nasty start and killer second mile but all downhill at the end)
Su- 3.75 w/up, 7*1000 in 3.21,3.20,3.11,3.07,3.05,3.02,3.03 (cutdown session with 30 sec recovery at start, 400 jogs
towards end), 1.5 w/down

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TD Runner

298 posts since
Oct 25, 2001

1. Jun 17, 2007 10:31 PM

in response to: mainers

mainers - it went great! Glad to hear you have some new training partners. That always helps.

I tapered down to 79 miles this week and here's my race summary:

http://www.eventpictures.com/app/event/zoomPictures?eventInstanceId=10718&picture=1934540#start[/URL" target="_blank">

The Pies was awesome as I really believe I ran as well as I could have for the conditions (hot, humid and windy on the main stretch). I had a lot of friends running the second race watching mine and they all said that I was one of the few guys who looked like I got stronger each lap. I went through the mile in 4:46 in about 17-20th place. Just after the mile a guy came by me and I jumped on and we slowly picked people off. I hit the two mile in 9:43 and felt awesome but extremely hot. Now in 10th place (not knowing that at the time). Top ten and 15:26 (PR) were my goals even though I thought I was capable of going faster. The top ten got T-shirts that said "Top Ten - Florida's Fastest 5K Field".

I powered ahead and felt strong. I thought, 1 mile to a PR! I came around with about 600-700 meters to go and saw my training partner (he bagged it at 1.5 after going out too hard). I thought holy cow, I can sneak up and get him. My friends said I had been closing fast on him and that was the buzz in our club. Just then I hear the announcer say, "and here's our early leader, coming through on his final lap. And here's Todd Neville of the ACRR." I knew my training partner heard that, he looked back and took off - he said after the race he heard it and thought, "Oh **** no!" He proceed to put 15 seconds on me in that last 700 - lol.

I hit the 3 mile in 14:57 and I thought, "Go go go!" Tons of the ACRR members had lined up over the last .1 screaming "He's coming, go!" I had no idea that I was in 10th! Just before I crossed a UF runner passed me.

http://www.eventpictures.com/app/event/zoomPictures?eventInstanceId=10718&picture=1935321#start[/URL" target="_blank">

Note how close it was, you can't even see me. I missed out on my T-shirt. I realized it as they hande that guy the shirt and there were none left. I'm fully aware how stupid it is that I wanted a t-shirt but I did

I'm stoked but glad I get to stop racing and train for a few months. Maybe next year I can take another 43 seconds off at this race!

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Todd[/URL" target="_blank">

hubitron

140 posts since
Dec 14, 2007

2. Jun 17, 2007 11:00 PM

in response to: mainers

Mon run 4 bike 30
Tue 0
Wed bike 20
Thu run 10
Fri 0
Sat run 13
Sun bike 20

My left achilles is doing pretty bad. I think I'm getting over my fatigue issues though, which is fantastic.

I'm doing extra strength training right now.

Next couple weeks will probably be pretty bad running-wise...going to France on tuesday, and then to Hungary next week.

Congrats TD! That is one heck of a PR, and a great race. The last time I went under 5 minutes in any mile was an indoor track race a couple of years ago...I can't imagine putting three of 'em together anytime soon!

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tuscaloosarunner

728 posts since
Apr 7, 2006

3. Jun 18, 2007 5:09 AM

in response to: mainers

I was waiting to hear about the Pies! TD, great race report and it sounds like a lot of fun. As Jax is about a six to seven hour drive for me, I'm gonna have to get my *** down there next summer. It's hard to find short races people get pumped for (Peachtree being the most insane example).

Laker, did you get your sub 17?

Anyhow, here's the week:

M: 9.1M + weights/core
T: 9.75M
W. 9.7M
R: Weights/core
F: 10.45
SA: 6.6M + weights/core
SU: 12.7

58.3

All this was done super-chill. Just enjoying the trails out here. Not enjoying the heat and the bugs which insist on turning me into their Golden Corrale. Will have another week at this volume or slightly higher next week.

mainers

341 posts since
Apr 4, 2006

4. Jun 18, 2007 8:13 AM

in response to: mainers

great race and race report Todd!!

BorntoRunDave

103 posts since
Dec 14, 2007

5. Jun 18, 2007 9:13 AM

in response to: mainers

S: 19M @ 7:36 - First 4 @ 6:23 - last 3 around 6:30
M: Off - Achilles a little sore
T: 10@6:39 - ez
W: 7.1 @ Track - did 8x400 with 200rec (72,1,1,2,2,3,4,2)
R: 10@6:01 - hard in the heat - was really happy with workout
F: O (Travel)
S: Mt. Washington : 1:16:55 - 38th overall - What a crazy run -splits: (.9 1st mile) - 7:53, 9:19,9:55,10:12,11:07,10:59,10:42, (.7 last section) - 6:46. Went through the half in 36:20 or so - faded after that - went into survival mode

52 miles

Awesome job Greg on Saturday - talk about making a debut!!!

DanMoriarity

823 posts since
Dec 14, 2007

6. Jun 18, 2007 9:38 AM

in response to: mainers

Great race, Todd.

Mon- rest
Tue- 75 min easy
Wed- am 60 min easy pm- 35 min easy
Thu- 2:02 including 5x5 min fast, 5 min jog
Fri- 60 min easy
Sat- 75 min easy
Sun- 90 min easy

About 63 miles in total. Fairly light week in terms of intensity, but the mileage was a little better than it has been lately.

Hannibal Granite

66 posts since
Dec 14, 2007

7. Jun 18, 2007 9:39 AM

in response to: mainers

M - 1:05 ~ 9
T - :30 ~ 4
W - 1:00 ~ 8 (fartlek 5 min wu 1min hard, 2min easy)
Th - :15 ~ 2
F - 1:15 ~ 10 + drills
St - :15 ~ 2 wu 5-K race 17:36 5th overall 2nd in AG :29 ~4cd 9 Total
Sn - 2:00 ~ 16
58 total

I was pleased with the race considering where my fitness is right now, I had not ran a race since Janury and I wasn't sure how my body would react. The course was and out & back w/ rolling hills. There were no mile markers but I hit the turn around in 8:50 and came back in 8:46 so even though I wasn't all that fast at least I was consistent. It helped greatly that there were a couple guys close to me in the second half b/c w/o the competition I would've slowed down.

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Travis Hubbard

101 posts since
Jan 23, 2003

8. Jun 18, 2007 10:48 AM

in response to: mainers

After missing out on my Spring marathon due to work travel, and a couple of less than stellar 10k races since...my motivation is/was low at the time. So...I'm going to train for fall marathon with hopes of getting it back mentally. I may or may not race often this summer, as the shorter races are just not satisfying at this time (but I reserve the right to change my mind on that!). Anyway...

M- 5m trail
T- 5.5m trail w/ 6x2:00 on/off. Felt surprising strong
W- 6.5 easy
R-6.5 easy
F-5m in town with 1/2 reps in 2.42/2.47(uphill)/2.40. Hot out
S-6m slammed b/w 7yrs old b-day and b-ball game
S-6m to late in the day. Flat

happy to get 40m with no long run. this week should b more, since the weekend is empty with kids all being in camps or elsewhere.

happy monday

donnyl

590 posts since
Nov 9, 2007

9. Jun 18, 2007 11:30 AM

in response to: mainers

M: 6
Tu: 10
W: 9
Th: 8. Track: 6X800 w/ 1:30 rest ( 2:43,42,40,41,37,36).
F: am-5, pm-5
Sa: am-5, pm-5
Su: 7. Track: 3x 1 mile W/1:30 rest (5:31,30,26).
Total: 60

I'm as ready as I can be for the 5k next weekend. Just being able to do two quality track sessions in the same week makes me appreciate good health, I wish I had felt this good 15 years ago. I was a lot faster, but everything hurt.

TD,
Great race!
Mainers,
Great workouts last week. Hopefully we'll both run fast Saturday. I didn't preview the course again, but I did get to practice driving back and forth to Charlotte Sunday for my twins' baseball tournament. Up at 5:00 am. Wasn't my first choice for Father's Day festivities!

megapronator

280 posts since
Nov 6, 2000

10. Jun 18, 2007 1:34 PM

in response to: mainers

I'm no longer at a CW level, but I ended up not completely quiting running. It is extremely painful to run, but doing a little running with that pain is still more enjoyable than not running at all. I'll probably stay in that mode for at least a few months until the surgeries start. This was my best week in a couple months.

Mon - 3 miles slow (9+ pace)
Tues - 1.5 ez, 2 mile tempo (5:34, 5:24), 1.5 ez
Wed - 2.5 slow (9+)
Thurs - Off
Fri - 1.5 ez, 5K tempo (17:43), 1.5 ez
Sat - Off
Sun - Off

Weekly total: 16.5 miles

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AndyHass

1,385 posts since
Dec 14, 2007

11. Jun 18, 2007 3:07 PM

in response to: mainers

Pretty much at rock bottom, I hope.

32.5 miles over 4 runs. Only workout was 2X800 on my track...planned a few more.

Been on iron a full week now, high dose. Don't feel like I'm in a downward spiral anymore....probably another 3-4 weeks to feel good.

MRCT

129 posts since
Feb 8, 2006

12. Jun 18, 2007 4:50 PM

in response to: mainers

Low mileage week for me, still taking it easy after my half marathon two weeks ago.

Su: 6 at about 7:30 pace, then last 3 at 7:00, 6:50 and 6:25.
M: 4 easy
T: 11 total, repeat ladder: 800 (2:44), 1200 (4:04), mile (5:23), 1200 (4:03) and 800 (2:40). Felt strong.
W: off
Th: 8, with 2xmile at 5:30 on road, with small hills.
Fr: 6 easy
S: 5 at 7:20 pace

Sunday is the first day of my week, but I ran a 5 mile race yesterday in 29:27. Very disappointed in the time, but it was very hot, over 80 with bright sun and moderate humidity. I was hoping for low 29:00. Splits were 5:50, 5:50, 6:00, 6:20 and 5:47. Between miles 3 and 4 there were several small hills, but I didn't push hard enough after mile 3. I need more experience racing to learn how to push closer to my limit earlier in the race. Small consolation is that I beat the women's winner by 6 seconds. Crowds were going nuts cheering for her and I was right with her most of the way which helped distract me from the heat.

PeytonH

108 posts since
Dec 14, 2007

13. Jun 18, 2007 5:16 PM

in response to: mainers

Good race Todd and lots of solid training going on as well. Nice week of mileage for me with some light quality thrown in as well.

S: Long Run (15mls @ 6:40)

M: Recovery 7mls + Weights

T: Easy 9mls
Moderate 5mls + 10x100m Strides

W: Moderate 8mls + Core
Easy 4mls

R: Easy 9mls

F: Moderate Hill Run (9.5mls @ 6:30)
Easy 3.5mls + 8x100m Strides

Sat: Easy 8mls + Weights

78 Miles Total---- that may be an all time high?

tuscaloosarunner

728 posts since
Apr 7, 2006

14. Jun 18, 2007 5:43 PM

in response to: mainers

quote:<HR>Originally posted by TD Runner:

The Pies was awesome as I really believe I ran as well as I could have for the conditions... <HR>

Todd,

I just snuck a look at the results: the first female finishers came thru mid 15s??? Holy ****, that's unbelievable.

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Jun 17, 2007 9:27 PM

Training summaries week ending 6/17

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